Two (2) sleeps until our 6th @EastCapeChamps Event! Catch the action at 23A Frank Street – Entrance R30/day Adults and R20/day Kids <19 yrs or get a discounted weekend pass at the door on Friday!

The Dates are 23-25 September 2022…

*23 Sept (Fri) Individuals (Heats start 9:05 Newton Park pool / 11:20 CrossFit Algoa) 

*24 Sept (Sat) Teams (Heats start 9:05 Newton Park pool / 11:20 CrossFit Algoa) 

*25 Sept (Sun) Teams (Heats start 9:00 CrossFit Algoa) 

Full details at: www.eastcapechamps.co.za 

Schedule at: https://eastcapechamps.co.za/event-scheduleheats/
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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 – 210922 

 

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 oach Dave to get them!

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

Last completed 11 Sept 2020…

1) Practice Handstand Holds (Freestanding)

 

Score = For Quality

 

CFA LITE Options
Int1/2/3 – same
Beg1 – at wall
Beg2 – Piked Holds (61/51cm) – 1 leg straight OH
Beg3 – Piked Holds (floor) – 1 leg straight OH

 

Substitutions:
Front Bridge/Plus Push-ups/Piked Holds

 

then…

 

2) AMRAP the following for 5 Rnds:
AMRAP 4:
500m Row
25 DB Snatch (25/15kg)
AMRAP DU
Rest 2 min

Score = Total Reps

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!

DB Snatch – Alt. DB Power Snatch/ Alt. DB Muscle Snatch

CFA LITE Options:
Row Sub SDHP Rx – 20/12kg KB
Home – Light BB Snatch (same loads as DB/KB)
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – SDHP 16/10kg; 15/10kg
Beg2 – SDHP 12/8kg; 12/8kg
Beg3 – SDHP 8/5kg; 8/5kg

 

Substitutions:

Shoulder –
Row – Fine
or SDHP – Sub with Russian KBS
DB Snatch – DB Clean on that side or DB DL (1.5x reps)
DU/SU – Fine

Back –
Row – Cycle (2.5x dist) or High Hang SDHP
DB Snatch – From High Hang and Lighter (or Hip Lifts 2 for 1)
DU/SU – Fine or Calf Pulses or Calf Raises (1 Rep Calf R = 2 reps)

Knee –
Row – Cycle (2.5x dist) or High Hang SDHP
DB Snatch – From High Hang and Lighter (or Hip Lifts 2 for 1)
DU/SU – Fine or Calf Pulses or Calf Raises (1 Rep Calf R = 2 reps)

 

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