Featured Images – Throwback to the 2017 East Cape Champs … Jemima and Tim hanging arround!! … scroll down for more info on this years competition!! 

 

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
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If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 190722 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1)

a) Front Squat 3-3-3 (count sets >80% 1RM)

 

Score = Load

 

b) Front Squat 30 Reps FT on 55% 1RM

Score = Time
NB – You can break as needed but this is for time!

NB – choose level according to load used

CFA LITE Options:
Rx – >99/>63kg
Level1 – 94/65kg
Level2 – 88/62kg
Level3 – 86/60kg
Level4 – 83/58kg
Int1 – 80/56kg
Int2 – 75/52kg
Int3 – 71/49kg
Beg1 – 67/46kg
Beg2 – 55/35kg
Beg3 – <39/<25kg

 

then…

 

2) Repeat from 9 July 2019…

Complete the following Sprint Chipper FT:
7 m HS Walk (Regional Ramp – stairs and return ramp)
21 Wall Balls (13.6kg/9.1kg)
14 Parallette HSPU (25cm/17.5cm)
21 Wall Balls (13.6kg/9.1kg)
7 m HS Walk (Regional Ramp – stairs and return ramp)

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
25/15kg Thruster sub WB
Int1 – 7m Bumper HSW (over 25kg – 2 sets), 10/6.3kg or WB/sub Thr (22.5/15kg), D/HSPU (15/9cm)
Int2 – 7m HSW, 10/6.3kg or WB/sub Thr (22.5/15kg), D/HSPU (3/1.5cm)
Int3 – 7m HSW or 3 WW, WB (10/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, HSPU
Beg1 – 3x Half WW, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), PPU (61cm/Fl)
Beg2 – 3x 1 Step WW/21m Bear Walk (str), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), PPU (Fl/knees -2x15kg bmpr)
Beg3 – 3x Worm-W/21m Bear Walk (bnt), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), PPU (Knees)

 

Substitutions:
Shoulder –
HSW – 64 Opp Shlder Taps (push-up)
WB/Thr – Front Squats
HSPU – Plus Push-ups (4 for 1)

Back –
HSW – 64 Opp Shlder Taps (push-up)
WB/Thr – fine or WB Squats (no throw)
HSPU – Push-ups (2 for 1)

Knee –
HSW – Fine (watch kick-up/down)
WB/Thr – Banded partial Airsquats (or crab walks)
HSPU – Fine (watch kick-up/down)

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

 

Cool-down/Trigger Ball/Foam Roll/Stretch