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 – 090922 

 

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) Repeat from 30 Aug 21…

AMRAP the following for 35 min:
1000m Row or 100 SHP (20kg/12kg)
1000m Run
100 Box Step-ups (Body Weight 61cm/51cm)
10 Wall Walks

 

Score = Total Reps
10m = 1 Rep

 

CFA LITE Options:
Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)
Int1 – 80 DU; 8 WW
Int2 – 70 DU; 7 WW
Int3 – 60 DU; 6 WW
Beg1 – 16/10kg; 100 SU; 6 Half WW; 80 BSUp
Beg2 – 12/8kg; 90 SU; 6 Scaled WW (1 step); 70 BSUp (51cm)
Beg3 – 8/5kg; 80 SU; 6 Worm Walks; 60 BSUp (41cm)

 

Substitutions:
Shoulder –
Row – Fine OR SDHP – Russ KB Swing
Run – Fine
Box SUp – Fine
WW – Push-up Hold (opp shlder taps – 100)

Back –
Row – Airbike OR SDHP from high hang
Run – Airbike or Burden Walk
Box SUp – Fine or Reduce Height
WW – Fine or Push-up Hold (opp shlder taps – 100)

Knee –
Row – Airbike OR SDHP from high hang
Run – Airbike or Burden Walk
Box SUp – Fine (lower height) or Airsquats
WW – Fine or Push-up Hold (opp shlder taps – 100)

 

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