Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! 

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 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 – 080922 

 

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) Front Squat 10-5-5-3-3-3 – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Loading)

Score = Sum of Load (10 x load + 5 x load + 5 x load + 3 x load + 3 x load + 3 x load)

Goal – 10 – 65-75% 1RM; 5 – 75-80% 1RM; 3 – 80-90% 1RM

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

 

then…

 

2) 5 rounds for time of:
20m DB Front Rack Lunge (2×22.5kg/2x15kg)
15 HSPU

 

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
If Equipment limited – Mix DB/KB (i.e. 24kg KB/20kg DB for RX)
RX – DB 22.5×2/15x2kg or KB 24×1,20kgx1/16x2kg OR Mix KB/DB
RX PU sub BOR – 40 BOR (DB/KB/BP)
Int1 – 22.5×2/15x2kg; 12 HSPU
Int2 – 22.5×2/15x2kg; 1/2 Abm HSPU
Int3 – 20×2/12x2kg; 2/3 Abm HSPU
Beg1 – 15×2/10x2kg; PPU (61/41cm)
Beg2 – 12×2/8x2kg; PPU (41cm/Flr)
Beg3 – 8×2/5x2kg; PPU (Flr/Kns on 1 Abm)

 

Substitutions:

Shoulder –
HSPU – Plus Pushups
W-Lunge – Fine or Safety Bar Back Rack (BB)

Back –
HSPU – Strict HSPU or Pushups
W-Lunge – Hip Thrusters

Knee –
HSPU – Fine (watch kick-up/-down)
W-Lunge – Fine or Partial Static Lunges or Front Squats

 

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