Featured Image – Anrika and Phumelela on some partner axel bar deadlifts!!!!

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)
a) Front Squat 3-3-3 (Max Day)

Score = Load

 

b) Front Squat 40 Reps FT on 55% 1RM

Score = Time
NB – You can break as needed but this is for time!

NB – choose level according to load used

CFA LITE Options:
Rx – >99/>63kg
Level1 – 94/65kg
Level2 – 88/62kg
Level3 – 86/60kg
Level4 – 83/58kg
Int1 – 80/56kg
Int2 – 75/52kg
Int3 – 71/49kg
Beg1 – 67/46kg
Beg2 – 55/35kg
Beg3 – <39/<25kg

 

then…

2) Complete 3 Rounds of the following FT:
100 m Waiter / Suitcase Walk (32kg,24kg / 24kg,16kg)
400 m Run
10 Bar Muscle-ups

 

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed
NB – heavier KB or DB as suitcase, lighter overhead
NB – use a KB or a DB or a mixture

 

CFA LITE Options:
Int1 – 7 Bar M-ups
Int2 – 5 Bar M-ups
Int3 – 32kg,20kg / 24kg,12kg, 7 Bar M-ups (B/P)
Beg1 – 24kg,16kg / 20kg,10kg, 10 Pull-ups (P/G), 10 Push-ups (F-2 up 1 dwn)
Beg2 – 20kg,10kg / 12kg,5kg, 10 Ring Rows (1m/0.5m), 10 Push-ups (2 up 1 dwn/kns)

 

Substitutions:

Shoulder –
WW/SW – Farmers W inv side
Run – Fine
BMU/PU – Rev Grip Strict PU or BOR or RR

Back –
WW/SW – Sled Pull 100m (harness on hips)
Run – Airbike 2.5x dis
BMU/PU – Rev Grip Strict PU or BOR or RR

Knee –
WW/SW – Fine
Run – Fine or Airbike 2.5x dis
BMU/PU – Fine (watch jump-up/drop-off)

 

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