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 
____________________________________________________

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 – 170822 

 

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) Parallel Bar Traverse – Practice and set-up

Score = For Quality

 

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

Substitutions:

See below

 

then…

 

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Men heat 4 https://www.youtube.com/watch?v=N5mQtJ51eSg

ELIZABETH ELEVATED
21-15-9-9-9 reps for time of:
Squat cleans
Dips with parallel bar traverses (3m)

 

Women: 95-lb (43kg) cleans
Men: 135-lb (61kg) cleans

Time cap: 12 minutes (women), 10 minutes (men)

During each round the dips must be split into 3 unbroken sets, with each set beginning with a traverse of the parallel bars.
Meaning, the first round will be a traverse then 7 dips, a second traverse then 7 dips, and a third traverse then 7 dips, for a total of 21 reps.
The round of 15 will be broken into 3 sets of 5 dips, while the rounds of 9 will be broken into 3 sets of 3 dips.

 

CFA LITE Options:
*P-bar Traverse – use boxes – RX p-bar traverse (2 x 76cm box = 4x lengths for each trav ; 1x76cm box = 2x length for e trav).
There are 3 traverses of 3m per rnd (i.e. 7 dips, 3m trav, 7 dips 3m trav, 7 dips 3m trav)…see scaling each level (shorter box traverses or crab walks B2/3)
Int1 – 55kg/38kg; each Trav 150cm (2x76cm)
Int2 – 50kg/35kg; each Trav 150cm w 18-12-6 RD
Int3 – 45kg/30kg; each Trav 76cm w R-dips (R/B)
Beg1 – 40kg/27kg; each Trav 76cm w Bar or R-dips (B/P)
Beg2 – 35kg/22kg; each Crab W 3m w Seated P-dips (Legs str)
Beg3 – 25kg/15kg; each Crab W 3m w Seated P-dips (Legs bnt)

 

Substitutions:

Shoulder –
Cleans – Fine
RD – Push-ups or sub with RR (or BOR)
Par or Box Trav – Neutral hold 10 sec per Traverse

Back –
Cleans – Fine (limit depth/load as needed)
RD – Fine or Push-ups
Par or Box Trav – Fine or Neutral hold 10 sec per Traverse

Knee –
Cleans – Fine (limit depth/load as needed)
RD – Fine
Par or Box Trav – 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