Featured Image – Coach Thando playing with a heavy Dumbell …

REMINDER – ECC REGISTRATIONS HAVE OPENED!! 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 
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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 – 260822 

 

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) 1 Cluster, 6 Front Squats – E2ndMon2nd for 10 min (5 Rnds)

Score = Load

 

Subs:
Shoulder – Squat Clean, FS or switch to Back Squat w safety bar

Back – Back Rehab (or Hip Thrusters)

Knee – Limit depth and load as needed

 

then…

 

2) Repeat from 16 July 2019…

AMRAP the following for 16 min:
100 DU
30 T2B
8 Parallette HSPU (25cm/17.5cm)

Score = Total Reps
RX = 138 Reps/Rnd

 

LITE Options:
Int1 – 85 DU, 25 T2B, D/HSPU (15/9cm), 118R/R
Int2 – 75 DU, 20 T2B, D/HSPU (3/1.5cm), 103R/R
Int3 – 65 DU, 15 T2B, HSPU, 88 Reps/Rnd
Beg1 – 100 SU, 25 HLR, PPU (61/51cm), 133R/R
Beg2 – 75 SU, 20 HKR, PPU (51cm/Fl), 103R/R
Beg3 – 75 SU, 20 Sit K2C, PPU (Fl/kns-2x abm), 103R/R

 

Substitutions:
Shoulder –
DU – Fine
T2B – Lying Ft to hands (inv arm on belly)
HSPU – Plus Push-ups (4 for 1)

Back –
DU – SU or Calf Pulses
T2B – Front Bridge (3 sec/rep)
HSPU – Push-ups (2 for 1)

Knee –
DU – Fine or SU/Calf Pulses
T2B – ine but watch jump-up/drop-off
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