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 – 040822 

 

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) Complete the following complex E2ndMon2ndM for 12 min (6 Rnds) (Max Day):
Clean Deadlift, Hang Power Clean, Power Clean

 

Score = Load

 

then…

 

2) EECC 2019 Team, Event 3 (Diane cousin) –

M1/F1 Complete 21-15-9 FT:
HSPU (S/K), partner HS,
Synchro PC (70kg/45kg)

into…

repeat for M2/F2 (but for class purposes complete at same time)

 

TC = 7 min (extended to 10 min) then 2nd couplet

 

Score = Time (Couplet 1 plus 2)/TC plus 1 sec/rep missed (on both/either couplets)

You can tag your gender partner to complete your movement, complete 5 bps after your attempt, swop. Do every time break

Partner HS Hold to work on HSPU

 

LITE Options:

Int1 – HSPU (1/2 AbM), 60/40kg

Int2 – 57/37kg

Int3 – HSPU (2/3 AbM), 53/33kg)

Beg1 – PU (ft/k), Piked Hold, 50/30kg

Beg2 – 40/25kg ; Beg3 – 30/15kg

IF ALONE – 1/2 HSPU (HS hold time takes for HSPU), PC as is. (Note you did alone)

 

Substitutions:

Shoulder –
HSPU – Push-ups or Plus push-ups (3 for 1)
DL/Cl/HPC – Fine or just DL

Back –
HSPU – Push-ups
DL/Cl/HPC – Lighter or Back Rehab

Knee –
HSPU – Fine
DL/Cl/HPC – Fine

 

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