THREE (3 ) DAYS UNTIL THE ECC REGISTRATION CLOSES (16 Sept 2022, 24:00) – Get in on the fun and action and Register now… SCROLL DOWN FOR ALL THE 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 at www.eastcapechamps.co.za 
____________________________________________________

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 – 130922 

 

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) OHS 5-5-5-5-5 (start 70% 1RM, climb to Max Day)

Score = Load

 

Substitutions:
Shoulder – Front/Back Squat
Back – Lighter but could niggle… rather weighted and banded hip thrusters
Knee – Partial squats OR rather weighted and banded hip thrusters

 

then…

 

Last completed 1 Sept 2020…

2) Complete 3 Rnds of the following FT:
21 HSPU
15 OHS (70kg/52kg)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home sub RX – 20 Reps on 25kg/16kg (BB/DB/KB/BP)
Int1 – 18 HSPU; 65/45kg or 20 reps 22.5/15kg
Int2 – 1/2 Abm; 60/40kg or 20 reps 22.5/15kg
Int3 – 2/3 Abm; 55/38kg or 20 reps 20/12kg
Beg1 – PPU (61cm/51cm); 45/30kg or 20 reps 15/10kg
Beg2 – PPU (51cm/Flr); 35/25kg or 20 reps 12/8kg
Beg3 – PPU (Flr/kns); 30/20kg or 20 reps 8/5kg

 

Substitutions:
Shoulder –
OHS – Front/Back Squat
HSPU – PU or Plus PU (3 for 1)

Back –
OHS – Lighter but could niggle… rather weighted and banded hip thrusters
HSPU – Fine but watch kick-up/down (or Plus PU 3 for 1)

Knee –
OHS – Partial squats OR rather weighted and banded hip thrusters
HSPU – Fine but watch kick-up/down

 

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