Featured Image – Due to unforeseen circumstances our 8th @EastCapeChamps will be postponed to a later date this year!
➡️ (Fri) Individuals
➡️ (Sat/Sun) Teams of 4
✅The next Registration Opens – TBA
⚠️‼️Early Bird Registration (includes Shirt) – Closes TBA
⚠️‼️Late Registration (no shirt, unless we have extras) – TBA
Full details at www.eastcapechamps.co.za
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Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼
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Or
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Alternatively call us on: 0784517637 (adults & kids)
#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth
ONLINE WHITEBOARD/COACHING – 100725
Reminder to view the home-based pdf for full mat standards and coaching for those training at home!
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Week 8 – Make improvements by:
By increasing resistance/load
Doing larger unbroken sets on the same loading
E90sOn90s complete the following for 12 min (4 Rnds):
Rnd 1 & 2:
1st 90 sec – 10 Strict Pull-ups
2nd 90 sec – 10 Strict HSPU
Rnd 3 & 4:
1st 90 sec – RM Kipping Pull-ups
2nd 90 sec – RM Kipping HSPU
Score = Record Total Reps (Rnds 3,4) and Note LOADING OR ASSISTANCE W BANDS/RISER
Goal is to go unbroken in 1 set but if unable to, short rest and complete to the 10th rep!
LITE:
Int – Bands used / Weight used ; Risers used
Beg – Pull-ups – Bands used / RR foot pos ; Use PPU (kns on 2 abm, Ft on floor, Ft on Box or Risers used)
then…
2) Eva Strong –
Eva Mireles, 44, died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting.
Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District and held certifications in special education and bilingual education.
In addition to regularly running before school, she also enjoyed hiking, and friends and relatives recall she could be found in her CrossFit gym almost every day after school. Earlier this year, she participated in the CrossFit Open for the ninth time.
CrossFit HQ WOD – 220618 – https://www.crossfit.com/essentials/eva-strong-workout-overview-and-lesson-plan
Eva Strong
With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-m run (together)
♀ 135 lb (61kg) ♂ 205 lb (93kg)
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
Scaling:
If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.
LITE:
Level1 – 88/59kg
Level2 – 84/56kg
Level3 – 81/55kg
Level4 – 79/53kg
Int1 – 74/50kg
Int2(Int CFHQ) – 70/47kg; DU
Int3 – 67/45kg; DU
Beg1 – 63/42kg; SU; HLR
Beg2(Beg CFHQ) – 43/29kg; SU; HKR
Beg3 – 35/20kg; Seated K2C; SU
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
AFL COMPETITORS TRAINING
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.
Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!
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