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 @jPhicor @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 – 280726
⚠️‼️⚠️ 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) Practice:
A) Rope Climbing – to level used below in metcon.
Score = For Quality
B) EMOM 6 (climb to load for Met Con) – Sandbag Belly Squat 1 and Sandbag Rear Rack Squat 1
Score = For Quality
LITE:
Keep loading so that great form is maintained!
Then…
2) FIRST CHOICE HIGH PROTEIN RECOVERY ECC 26
https://eastcapechamps.co.za/ecc-one-done-events-2026/
RX – TEAM EVENT 6 & 7 – The First Choice High Protein Recovery Final Countdown
EVENT 7 – 2nd M/F Pair For Time:
12 Rope Climbs (3.7m) – Partner Leg Assisted R-Hang
6 T-Wall Walks (shared) – Partner Neutral Hold Rings
9 Synchro SB Squats (45kg/35kg) at 0m, Synchro Belly Carry 12m
18 Synchro Squats (45kg/*35kg) at 0m, Synchro Belly Carry 12m
9 Synchro SB Squats (45kg/*35kg) at 0m, Synchro Belly carry 6m to finish line
TC – 12 min (Total 26 min) – Record Benchmark score at 12 min and then extend class TC to 20 min if not completed.
Score = Time / TC plus 1 sec/rep missed
Notes:
RX –
M- Rope Climbing- Legless Start Seated Floor/F- Rope Climbing – Seated Floor (3,7m) & Partner – RC Hold (leg assisted);
SB Squats (45kg/35kg) – M- Belly Hold – SB cannot rest on leg;
*F-SB on shoulder/rear rack allowed for squat and walk
Int –
Rope Climbing – M- Seated Floor (3,7m)/F- Standing – No Jump (3.7m) & Partner – RC Hold (leg assisted);
T-Wall Walk (70cm) – partner Neutral hold box 76cm
6-12-6 SB Squats (45kg/35kg) – M- Belly Hold – SB cannot rest on leg; F-SB on shoulder/rear rack allowed for squat and walk
⚠️Sled –
Scaled –
24 Rope Pull – Lying to Stand (Legs str, hips bent) shared [partner holds – inclined Rope Hold 115cm and feet 10cm];
1-Step T-Wall Walk (0m) – partner holds Neutral Parral.
8-16-8 SB Squats (35kg/20kg) – M- Belly Hold – SB cannot rest on leg; F-SB on shoulder/rear rack allowed for squat and walk
Notes:
T-wall walk notes…
T-WW Complex consists of 6 Mvt Parts!
Nb – Rx must complete the full T-WW unbroken. Intermediate can re-start at the last successfully completed Mvt part!
6 Mvt parts to the T-Wall Walk:
1-Start line Wall Walk Up to 25cm line (hands either side T – mid-point)
2- Horizontal Wall Walk R 0.5m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.
3- Horizontal Wall Walk L 1m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.
4- Horizontal Wall Walk R 0.5m back to T line, the midline (hands remain on 25cm line and either hand is on either side of the T line – mid-point)
Wall Walk Down from 25cm line to start line (hands either side T line – mid-point)
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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