Featured Image – From left… Avette, Manuella and Vicky all on various levels of Pistols (single leg squats). Avette is on band assisted pistols on our Intermediate 2 level, Manuella is performing them RX’ed (as prescribed) and Vicky is completing box pistols on our Beginner 2 level! Each appropriately loading for their current level of fitness and skill, ensuring the movement is challenging yet safe!!!!! 

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 – 010822 

 

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) Team Reebok CrossFit Games 2019 (https://games.crossfit.com/workouts/games/2019)

In Teams of 4 – Rope Worm

For time:
7 synchro rope climbs
42 Worm thrusters
5 synchro rope climbs
30 Worm thrusters
3 synchro rope climbs
18 Worm thrusters

Order: All at once
Worm Thrusters Class Substitute – Synchro BB Thrusters (2 on 1 BB)
M/M – 80kg; F/F – 60kg
Rope Climbs Class Substitute – 2 Ropes (synchro 2 athletes – M/F)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

NB – Max Clean and Jerk 2 min after “Rope Worm” Event

 

Notes
• Team Event 3 will begin 2 minutes after the start of Team Event 2.
• On the rope climb, all athletes must touch the top bracket at the same time.
• During the Worm thrusters, teams will advance once half the reps are complete.

If Alone – 43kg/30kg Thrusters and Rope Climbs as is
If using BB – divide values by 2

 

LITE Options:
Rope Worm
Int1 – same
Int2 – 5-3-2 RC, 70/50kg
Beg1 – 21-15-9 R/Pulls (L2S, str), 60/40kg
Beg2 – 21-15-9 R/Pulls (L2S, bnt), 50/30kg
Beg3 – 21-15-9 R/Pulls (L2S, squat), 50/30kg

 

then…after 2 min rest…

 

2) In Teams of 4 – Clean and Jerk

1-rep-max clean and jerk

Order: Any, with one athlete lifting at a time
Time cap: 7 minutes

Score = Total Loading (note individual lifting loads)

Notes
This is any clean, any jerk
Each team will have one 20-kg barbell.
Throughout the event, the weight on the barbell may not decrease.
The team’s score will be the sum of each member’s heaviest lift.

LITE Options:

Clean and Jerk – Reduce loading so great form is maintained!

 

Substitutions:

Shoulder –
RC – Fine or Rev Grip Strict PU or BOR or RR (6/ascent)
Thr – F/squat
C&J – Clean onl

Back –
RC – Fine but BW (no jump) or same as shlder
Thr – Hip Thruster
C&J – Rehab work

Knee –
RC – Fine (careful w jump)
Thr – Fine (adjust load/depth)
C&J – Fine (adjust load/depth)

 

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