Featured Image – Throwback to the 2018 East Cape Champs … our RX winner Robbie Heuer on the snatch ladder… ECC REGISTRATIONS OPENED TODAY!! Plse scroll down for more info…

 

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 
____________________________________________________

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 – 230722 

 

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

 

 

Today we repeat Friday’s WOD … for those who did complete this WOD yesterday, please complete anyt of the WOD’s missed this week or ask the coach for a WOD/S from the AFL Training program!

NB – For Class timing purposes – the 2 athletes can complete the last AMRAP at the same time!

 

1) Dave Levey Games Bound 19.1 (DLGB 19.1):

Each athlete finds a 1 Rep Max Snatch

Time Cap is 5 minutes

Score = Load (Ath.1) + Load (Ath.2)
Tiebreaker: Sum of Body Weights

 

Then there is a 1 min transition and …

at 6 min into Dave Levey Games Bound 19.2 (DLGB 19.2):

Complete 27-21-15-9 of:
Thrusters (45kg/30kg)
C2B Pull-ups
BB Facing Burpees

Athlete Order – 1st athlete 27/27/27, 2nd athlete 21/21/21, 1st athlete 15/15/15, 2nd athlete 9/9/9

 

Time Cap is 15 min

Score = Time/TC plus 1 sec/rep missed

Note: Both DLGB 19.1 & 19.2 must be completed within the same 21 minutes
*Loading/Scaling variations are indicated below for the different divisions

(Teams of 2 – M/M, F/F or M/F)

 

Scaling (LITE) – INT1 and BEG1:
INT1 – 40/25kg, PU (chin over), BBF Bps
BEG1 – 25/15kg, Jumping PU 15.24cm (C2B), BBF Bps (SO)
NEW Additional LITE…
Beg2 – 20/12kg, RR (1/0.5m), BBF Bps (SO)
Beg3 – 15/9kg, RR (0.5/0m), BBF Bps (SO)

 

then…

 

3) Dave Levey Games Bound 19.3 (DLGB 19.3)

Complete as many rounds and reps as possible in 10 minutes of:
30 DU
15 OHS (45kg/30kg)
10 m Handstand Walk
NB – Ath. 1 AMRAP 5 min, Ath. 2 AMRAP 5 min

 

Score = Total Reps

*Note – 10 m HS walk:
– 1 m counts as 1 rep (1 length = 5 reps = 5 m)
– Athletes must walk a minimum of 1 m unbroken

 

(Teams of 2 – M/M, F/F or M/F)
Scaling (LITE) – INT1 and BEG1
INT1 – 30 DU, 35/20kg, 10 m (2x5m) HSW (Restart where end/fail)
BEG1 – 30 SU, 25/15kg, 10 m (2x5m) Bear Walk

NEW Additional LITE…
Beg2 – SU, 20/12kg, 10 m (2x5m) Bear Walk
Beg3 – SU, 15/9kg, 10 m (2x5m) Bear Walk

 

Substitutions:

Shoulder –
Snatch – Clean (squat)
Thr – Front Squat
C2B/PU – 60% Strict Rev Grip or BOR/RR
BBF Bps – Fine (str arm Bps)
DU/SU – Fine
OHS – Front Squat
HSW – PU Hold w Opp Sh taps (3 per m)

Back –
Snatch – Back Rehab or lighter Hang Snatch practice
Thr – Light or Hip Thrusters
C2B/PU – 60% Strict Rev Grip or RR
BBF Bps – Fine (str arm Bps)
DU/SU – Fine
OHS – Airsquat (banded)
HSW – PU Hold w Opp Sh taps (3 per m)

Knee –
Snatch – Fine or limit depth as needed
Thr – Fine (limit depth/load as needed)
C2B/PU – Fine (watch jump-up/drop-off)
BBF Bps – Fine
DU/SU – Fine
OHS – Fine (limit depth/load as needed)
HSW – 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