The First Choice High Protein Recovery East Cape Champs was a Blast! CONGRATS TO ALL THOSE WHO PARTICIPATED AND WHO EXCELLED! A MASSIVE THANK YOU TO OUR SPONSORS LISTED HERE AND ALSO TO ALL OUR VOLUNTEERS! WITHOUT YOU ALL, WE COULD NOT HOST THE EVENT! A MASSIVE THANK YOU 🙏 🙏🙏🙏🙏🙏
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#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse @Phicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge
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)
ONLINE WHITEBOARD/COACHING – 150726
⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/
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) First Choice high Protein Recovery ECC 2026 – INDIVIDUALS
RX – EVENT 1 – Phicors – Got Skills (https://eastcapechamps.co.za/2026-workouts/)
Complete 3 FT:
5m Barbell Handstand Weave Walk (@2/4/6 zone)
5m Bumper Handstand Walk Over (@2m/4m – 25kg/15kg)
10 Handstand Opposite Shoulder Taps (in 2mx2m)
5/3 Pullovers
25 SU CO
25 DU
Time Cap – 12 min
Score = Time/TC plus 1 sec/rep missed
Note:
➡️HS walk 2m is 1 rep. Each segment must be unbroken!
➡️HSW – feet/legs can touch BB during HSW
➡️HSW over bumpers… both hands must step onto the bumper before stepping off.
➡️HSW – Full hand and fingers starts behind line and ends past line for segment to count
Workout Variations:
Intermediate –
5m HSW (not unbroken… re-start hands behind most back part of hands at failure)
10 Opp Shoulder Taps (C2W @70cm)⚠️ See Video Std
10 T2B/10 (Toes pass top of shoulders)
20 SU CO
15 DU
Scaled –
5x 1-Step T-Wall Walk – See T-Wall Walk description below and video at:
20 Opp shoulder Taps (Piked Hold in 1mx1m) – ⚠️See video Std
10 Hanging Leg Raises (Toes above Belly Button)
50 SU
Then…
2) First Choice high Protein Recovery ECC 2026 – INDIVIDUALS
RX – EVENT 2 – Blucore’s Burner (https://eastcapechamps.co.za/2026-workouts/)
8 RFT of:
3 Fat Bar Turkish Get Ups (28kg/18kg)
6 Pull-ups
9 Wall Balls (10kg/6,3kg @10/9ft)
21x 6m Shuttle Run
TC – 18 min
Score = Time/TC plus 1 sec/rep missed
Notes:
➡️S-Run – 1 hand touch after each length except the last length.
⚠️TGU – video Std (Nb – Scaled up only)
Workout Variations:
Intermediate –
FB TGU 20/13kg;
5/3 PU;
7 WB (9.1kg/6,3kg @10/9ft);
18 S-Run
Scaled –
DB TGU 5/10kg (⚠️Up only);
6 RR (0.5m/0m) – kipping allowed
9 WB 6,3/4,5kg @ 9ft
18 S-Run
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
COMPETITORS PROGRAM (AFL TRAINING)
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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