Featured Image – Throwback to the 2018 East Cape Champs … Individual athlete’s on the Handstand Walk Ramp and Stairs! Please scroll down for more info on our 6th @EastCapeChamps in-person Event …

 

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 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 210722 

 

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) E90sOn90S for 9 min (6 Rnds) climb to a Max Day:
Rnd 1 – 5 R-DB OH Lunge (1 FR, 1 OH)
Rnd 2 – 4 L-DB OH Lunge (1 FR, 1 OH)

Score = Load

 

CFA LITE Options:
Focus on maintaining great form! Reduce loading as needed!

 

Subs –
See below…

 

then…

 

2) 2018 Reebok CrossFit Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 31kgx2 DB, 61cm box
Women: 22.5kg DB, 51cm box

 

TC – 22 min (Men actual is 17 min and Women 22 min)

Score = Time/TC plus 1 sec/repm missed

 

CFA LITE Options:
Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.
DB Lunge – (1 FR, 1 OH)
T2B sub RX – Lying Feet 2 Hands
AB sub – 600m run (Int), 400m run (Beg)
30.48m Walking Lunge
Int1 – 35 reps HSPU, T2B, 50cal AB, DB (22.5kgx2/15kgx2)
Int2 – 40 HSPU (1/2abm)
Int3 – 40 HSPU (2/3abm)
Beg1 – 40 PPU (61/51cm), HLR (Lying K2H), 35cal AB, 35 SO (15kgx2/10kgx2 at 61/51cm)
Beg2 – 40 PU (51cm/Flr), HKR (Lying K2H), 30cal AB, 30 SO (10kgx2/7kgx2 a 51/41cm)
Beg3 – 40 PU (51cm/Flr), Sit K2C, 30cal AB, 30 SO (5kgx1/2.5kgx1 a 41/30cm)

 

Substitutions:

Shoulder –
HSPU – Plus Push-ups 3 for 1
T2B – Lying Ft to hands (inv arm on belly) or GHD SU/SU
AB or Run – Fine
DB BSO – Fine
DB OH Lunge – Fine on non-inv side for OH

Back –
HSPU – Plus Push-ups 3 for 1
T2B – Front Bridge (3 sec/ 1 rep)
AB or Run – Airbike
DB BSO – Single leg Hip Thrusters
DB OH Lunge – Lunges BW (2x reps/distance)

Knee –
HSPU – Fine (watch kick-up/down)
T2B – Fine (watch jump-up/down)
AB or Run – Fine or Airbike
DB BSO – Fine reduced Height/Load
DB OH Lunge – Fine – reduced load, if BW Lunges (2x reps/distance)

 

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