Featured Image – @gabimiga … Winner of the Capitol Event at the 2022 CrossFit Games (Image courtesy of CrossFit, Inc)

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 – 190822 

 

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) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Event – https://www.youtube.com/watch?v=PLr8mOQRT-c

THE CAPITOL

For time:
20 Pig flips
3.5-mile run
200-m Jerry bag carry
200-m Husafell carry (Bear hug 100m)

Women: 350-lb (158kg) Pig, (2) 70-lb (32kgx2) Jerry bags, 150-lb (68kg) Husafell
Men: 510-lb (230kg) Pig, (2) 100-lb (45kgx2) Jerry bags, 200-lb (90kg) Husafell
3.5 mile run – 5.63 km

Time cap: None but For class purposes TC – 40 min

Venue: Begins in North Park and finishes at the Capitol building.

Athletes will begin with Pig flips at the Alliant Energy Center and then will run across town to the Capitol.
There, they will perform farmers carries with the Jerry bags and Husafell carries down State Street, finishing on the steps of the Wisconsin State Capitol building.

 

CFA LITE Options:
Pig/Tyre flip sub is 30 Deadlifts on BB load
H-SB carry – use Sandbag or Bumpers or BB Front Rack carry (40x 5m shuttles)
Rx – 161/111kg or 230kg/ 25 reps 180kg tyre
Level1 – 145/100kg or 15 reps RX/20 reps 180kg; 45kgx2/32kgx2; H-SB 90/68kg
Level2 – 137/94kg or L1; 45kgx2/32kgx2; H-SB 90/68kg
Level3 – 129/88kg or L1; 40kgx2/30kgx2; H-SB 80/60kg
Level4 – 120/83kg or L1; 40kgx2/30kgx2; H-SB 80/60kg
Int1 – 115/75kg or 10 reps RX/15 reps 180kg; 5km Run; 40kgx2/30kgx2; H-SB 70/50kg
Int2 – 105/70kg or 10 reps RX/15 reps 180kg; 5km Run; 32kgx2/25kgx2; H-SB 60/40kg
Int3 – 95/65kg or 20 reps 180kg/90kg; 5km Run; 32kgx2/25kgx2; H-SB 60/40kg
Beg1 – 80/55kg or 20 reps 180kg/90kg; 4.5km Run; 30kgx2/20kgx2; H-SB 50/40kg
Beg2 – 65/45kg or 20 reps 90kg/50kg; 3.5km Run; 24kgx2/16kgx2; H-SB 45/30kg
Beg3 – 55/40kg or 15 reps 90kg/50kg; 2.5km Run; 16kgx2/10kgx2; H-SB 40/25kg

 

Substitutions:

Shoulder –
Pig flips/DL – Rather DL
Run – Fine
Jerry bag carry – Fine
Husafell carry (Bear hug 100m) – Fine

Back –
Pig flips/DL – Hip Thrusters
Run – Fine or Airbike 2.5x distance
Jerry bag carry – gymnastics sub (pushups/PU or RR)
Husafell carry (Bear hug 100m) – – gymnastics sub (airsquat/lunges)

Knee –
Pig flips/DL – Rather DL
Run – Fine or Airbike 2.5x distance
Jerry bag carry – Fine
Husafell carry (Bear hug 100m) – 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