Feature Video – 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 – 220726
⚠️‼️⚠️ 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) Yoke lift and Hold 7 sec – Take 15 min to Build to a heavy load in your Team!
Score = Load
LITE:
If the empty Yoke of 105kg is too heavy then use a Barbell taken out of a Rack with Safety Bars!
Lift and hold for 7 sec as for the Yokes!
Then…
2) First Choice high Protein Recovery ECC 2026 – INDIVIDUALS (https://eastcapechamps.co.za/2026-workouts/
For Class – Athletes in Teams can mix the LITE options in any given team to ensure correct pacing!
I.e. Different loading!
ECC athletes can repeat this workout!
RX – TEAM EVENT 3 – The Function Warehouses “Entertainment”
E3 Teams
https://youtu.be/RBNFlGcUocE?si=66dDE9hMrHNMC_tc
Complete 4 Rnds of the following For Time:
21 Sandbag Over Yoke (45kg/35kg) (2 work)
➡️To Work – 1 Sandbag Belly Hold (MF – 45kg/35kg), 1 Rest
9 Burpee Vault Over (122cm) (2 work)
➡️To Work – 1 Yoke Hold (165kg/115kg) other 1 Sandbag Belly Hold (MF – 45kg/35kg)
21 Strict HSPU/HSPU (2 work)
➡️To Work – 1 Yoke Hold (165kg/115kg) other 1 Sandbag Belly Hold (MF – 45kg/35kg)
TC – 18 min
Score = Time/TC plus 1 sec/rep missed
Note:
➡️SB Cleans – Ladies pass SB Btwn 2 Yoke Bars / Men pass SB over Top Yoke bar
➡️2nd Ath holds box for Bp VO
➡️NB – 4 Athletes are working at any given time (except on 1st movement of each Rnd & when Scaled Women on the Yoke i.e. 2 on 1).
➡️Athletes will need to manually strip and reload the yoke Btwn M and F Yoke holds.
➡️Rx/Int – Bp VO – must climb over (No bum spin – only feet, shin, knees, hands, forearms can touch the box. No bum on box. No Sitting – exception Scaled.
Workout Variations:
Rx –
45/35kg
Yoke Loading – M- 105kg plus 60kg – 165kg/F- 105kg plus 10kg – 115kg
Int –
SB 15 Reps 45/35kg
Yoke Loading – 105kg plus 30kg – 135kg/Yoke Empty – 105kg); BpVO 102cm ;
HSPU (1/2 abm) – partner holds Hs to work
Beg –
PPU 51cm / PPU (1mx1m)
SB 18 Reps 35/20kg
Yoke Empty – 105kg/ F- 2 on 1 Yoke
BpVO 76cm (Bum spin allowed)
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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