Featured Image – Ladies on a Beach Event at the 2017 East Cape Champs!

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 OPTIONS & 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 – 290722 

 

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) Power Clean, Rear Rack Bar, Rear Rack Jerk, OHS

 

Score = Climb to a Max Day

 

then…

 

2) Event 6 of 2016 Regionals – Reebok CrossFit Games 

For time:
1,000-m bike (Class Sub with 400 m run)
100-ft. handstand walk (33 m)
10 overhead squats (102kg/70kg)
500-m row (Sub with 50 SDHP – 20kg/13kg)
50 burpee box jump overs (40 reps- 30.5cm/15.25cm, 10 reps- 61cm/30.5cm), (1m wide) Must clear the Box!
5 overhead squats

Time cap – 16:00.

Score = Time/TC plus 1 sec/rep missed
*The box must be moved after every 5 reps. For men, the first 40 reps will be done over a 12-inch box (30.5cm) and the last 10 reps over a 24-inch box (61cm). For the women, the first 40 reps will be done over a 6-inch box (15.25cm) and the last 10 reps over an 18-inch (45 cm) box.

 

LITE Options:
Int1 – 90/60kg, 20 BBF Bps 30 BBJO clear
Int2 – 80/55kg, 30 BBF Bps 20 BBJO clear
Int3 – 70/50kg, 40 BBF Bps 10 BBJO clear, 11 Wall-W
Beg1 – 50/30kg, 40 BBF Bps, 10 Bp BSO (61/51cm), 11 half WW or BW (str), 50 SDHP (16/12kg)
Beg2 – 30/20kg, 40 BBF Bps, 11 1-step Wall-W or BW (bnt), 50 SDHP (12/8kg)
Beg3 – 25/15kg, 30 BBF Bps, 11 Worm-W or BW (bnt), 50 SDHP (12/8kg)

 

Substitutions:

Shoulder –
Bike/Run – Fine
HSW – PU Hold opp sh taps (3x meters)
OHS – Front Squat
Row – Fine but SDHP – Russ KB Swing
BBJO – Str arm Bps

Back –
Bike/Run – Bike
HSW – PU Hold opp sh taps (3x meters)
OHS – Hip Thrusters
Row/SDHP – Airbike
BBJO – Str arm/Box Bps

Knee –
Bike/Run – Bike
HSW – Fine (watch kick-up/down)
OHS – Fine (limit depth/load as needed)
Row/SDHP – Fine or Airbike
BBJO – Fine or Str arm Bps

 

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