ONE (1 ) DAY 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 
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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 – 150922 

 

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

 

Repeat from 3 Sept 2020…

 

1) Practice Kipping Pull-ups

Score = For Quality

 

CFA LITE Options:
Move on to the next level once you have mastered 80% of the given level

 

then…

 

2) Complete 4 Rounds of the following FT:
400m Run
30 Pull-ups
40 Box Jump Overs (61cm/51cm)

 

TC – 24 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Rx – (BB) 45kg/30kg; (DB/KB/BP) 25kg/15kg
Rx – Box-J Sub Broad-J 1.24m/1m
PU Sub – 38 BB BOR (45/30kg) but 45 DB/KB/BP (22.5/15kg)
Int1 – 27 PU / BOR (40/25kg; 20/15kg)
Int2 – 24 PU / BOR (40/25kg; 20/15kg)
Int3 – 21 PU / BOR (35/20kg; 16/12kg)
Beg1 – PU (P/G) / Jump PU / BOR (30/15kg; 15/10kg); BSO (61/51cm) or BJ (1/0.8m)
Beg2 – RR (1/0.5m) / BOR (20/12kg; 12/8kg); BSO (51cm); BJ (0.8/0.5m)
Beg3 – RR (0.5/0m) / BOR (15/8kg; 8/5kg); BSO (41cm)/Broad Step (0.6m/0.4m)

 

Substitutions:
Shoulder –
Run – Fine
PU – Rev Grip/RR/BOR
BJO – Fine

Back –
Run – Cycle or Sled Drag or Weighted Walk
PU – Fine (watch jump up and drop off – strict 60%)
BJO – BSO (lower as needed)

Knee –
Run – Cycle or Sled Drag or Weighted Walk
PU – Fine (watch jump up and drop off – strict 60%)
BJO/BJ – Box Step Over (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