REMINDER – Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! 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 – 030922
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
For those who missed yesterday, complete today OR complete any OTHER Workout missed this week OR the Met Con below Jackie!
1) Practice Bar Muscle-ups
Score = For Quality
Review.. https://youtu.be/astSQRh1-i0
then…
2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Event Mens- https://youtu.be/hxKSX37efyE
JACKIE PRO
For time:
1000-m row
50 thrusters
30 bar muscle-ups
Women: 65 lb (29kg)
Men: 95 lb (43kg)
Time cap: 10 minutes (men), 11 minutes (women)
Class TC – 15 min (BUT AFTER TIME CAP GO TO COMPLETION TODAY!! NOTE TIME)
The 1,000-m row must be completed in under 3:40 for the women and under 3:15 for the men.
LITE Options:
Row sub – SDHP sub 100 reps (20/12kg)
No Rowing TC for LITE (only RX)
Int1 – 20/12kg, 43/29kg, B-MU (R/B)
Int2 – 20/12kg, 40/25kg, B-MU (B/P)
Int3 – 20/12kg, 35/22kg, B-MU (P/G)
Beg1 – 16/10kg, 30kg/20kg, PU (P/G)
Beg2 – 12/8kg, 23kg/15kg, RR (1/0,5m)
Beg3 – 8/5kg, 15kg/9kg, RR (0,5/0m)
Substitutions:
Shoulder –
Row – fine
SDHP – Russ KBS
Thr – Front Squats
B-MU – Fine or Rev Grip S-PU or RR or BOR
Back –
Row – Rather airbike (2.5x dis)
SDHP – from Hang
Thr – Hip Thrusters
B-MU – Rev Grip S-PU or RR
Knee –
Row – Fine or Rather airbike (2.5x dis)
SDHP – Fine
Thr – Fine (limit depth and load as needed)
B-MU – Fine (watch jump-up/down)
OR…
Complete 2 Rnds of the following FT:
50 Box Jump Over (61cm/51cm)
25 DB Step Over (32kgx2/24kgx2 at 61cm/51cm)
10 Rope Climb (4.57m)
TC = 20 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Rope Climb Subbed with Towell PU or Towell RR
Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep
Use KB or closest DB loading
BJO sub – Broad Jump (1.24/1m)
DB/KB SO sub – 40 Walking Lunges
RX H-B sub – DB/KB/BP – 25kg/15kg
Int1 – SI 22.5/15kg; 8 RC; 24kgx2/20kgx2
Int2 – SI 20kg/15kg; 7 RC; 24kgx2/20kgx2
Int3 – SI 20/12kg; 10 Half RC; 20kgx2/20kgx2
Beg1 – SI 15/10kg; 15 Ly 2 Stand (str) or 30 banded T-PU (P/G); 51cm; 20kgx2/16kgx2; BSO (61/51cm) or BJ (1/0.8m)
Beg2 – SI 12/8kg; 15 Ly 2 Stand (str legs, hip bend) or 30 Towell Ring Rows (1/0.5m); 51cm; 12kgx2/12kgx2; BSO (51cm)/BJ (0.8/0.5m)
Beg3 – SI 8/5kg; 15 Sit 2 Stand or 30 Towell Ring Rows (0.5/0m); 41cm; 8kgx2/8kgx2; BSO (41cm)/Broad Step (0.6m/0.4m)
Substitutions:
Shoulder –
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty)
DB SO – Fine
BJO/BJ – Fine
Back –
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty); NB – watch drop-off/jump-up
DB SO – Fine (Reduced height/weight) or Single-legged hip thrusters
BJO/BJ – Step-over (reduce height)
Knee-
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty); NB – watch drop-off/jump-up
DB SO – Fine (Reduced height/weight) or Single-legged hip thrusters
BJO/BJ – Fine or Step-O (reduce height)
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
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