Feature Image –  Marco, Rochelle, Tim and Jemima at our 2017 ECC… REMINDER 10 days left to Register – 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 – 060922 

 

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) Push Press 5 – E2ndMon2ndM for 5 Rnds (10 min) (75% 1RM)

 

Score = Load

 

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

 

then…

 

2) Repeat 2 Sept 21…

AMRAP 14:
10 Strict Pull-ups
5 Turkish Get-ups (32kg/16kg)

 

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

CFA/AFL LITE Options:
Use any Implement (DB/KB/SB/BB)
RX – 32/24kg
T1 (Level 4) – 32/24kg
Int1 – 8 S-PU; 30/20kg
Int2 – 7 S-PU; 24/16kg
Int3 – 6 S-PU; 20/12kg
Beg1 – PU (P/G); 15/10kg
Beg2 – RR (1.5/1m); 10/7.5kg
Beg3 – RR (1/0,5m); 7.5/5kg

 

Substitutions:

Shoulder –
PU – Rev Grip or RR or BOR
TGU – Non-Inv Side – TGU ; Inv Side – 10 Sit-ups, 10 Lunges

Back –
PU – 45 Strict Rev Grip or RR
TGU – Lighter ; Otherwise – TGU SU 2 each OR Side Bridge 20 sec one side (3 reps) PLUS 10 Lunges

Knee –
PU – Fine (watch jump-up/drop-off)
TGU – TGU SU 4 each, 10 Airsquats OR 10 Hip Thrusters

 

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