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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#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

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 – 280725

 

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

For those who missed Testing last Monday…complete today!

1) Front Squat Testing – 1 RM Test

Score = Max Load

 

2) Front Squat Testing – 10 RM Test

 

Score = Total Loading (10x Load in kg)

 

LITE:

Keep loading so that great form and safety is maintained!

Note – Use a belt above 90% 1RM

 

3) Strict Pull-up RM Test

 

Score = Total Reps

 

LITE:

Beg1 – S-PU (P/G)

Beg2 – RR (1,5m/1m)

Beg3 – RR (1m/0.5m)

 

4) Strict HSPU RM Test

 

Score = Total Reps

 

LITE:

Int2 – 1/2 abm

Int3 – 2/3 abm

Beg1 – PPU (61cm/51cm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Flr/2x abm Kns)

5) Pull-ups RM Test

 

Score = Total Reps

 

LITE:

Beg1 – S-PU (P/G)

Beg2 – RR (1,5m/1m)

Beg3 – RR (1m/0.5m)

 

6) HSPU RM Test

 

Score = Total Reps

 

LITE:

Int2 – 1/2 abm

Int3 – 2/3 abm

Beg1 – PPU (38cm/Ft Floor)

Beg2 – PPU (Ft Floor/Kns 4 abm)

Beg3 – PPU (Kns 4 abm/Kns 2 abm)

 

For the rest complete the following:

1)

a) Front Squat 5-5-5 (65% 1 RM)

Score = Load

 

b) Front Squat (pause) 2×3 (65% of 90% of 1RM FS)

 

Score = Load

 

Then…

 

2) AMRAP 14 min of:

10 Front Squat (60kg/40kg)

10 Pull-ups

10 HSPU

 

Score = Total Reps

 

LITE:

Int1 – 55/38kg; 8 Pu; 8 HSPU

Int2 – 50/35kg; 7 Pu; 10 HSPU (1/2 abm)

Int3 – 47kg/32kg; 6 PU; 2/3 abm

Beg1 – 40/28kg; 10 PU (G/P); PPU (61cm/Flr)

Beg2 – 30/20kg; 10 RR (1/0.5m); PPU (Flr/Kns 3x abm)

Beg3 – 20/12kg; 10 RR (0.5/0m); PPU (Kns 3x abm/Kns 2x abm)

 

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!