Featured Image – Judge Rose, from CrossFit Grahamstown, judging Paul and Ange on D-Ball lunges, in the Beginner Division at our recent @EastCapeChamps 

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 041022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) AMRAP 10 min (5 Rnds):
Min 1 – Stict HSPU
Min 2 – DU

Score = Total Reps

CFA LITE Options:
Int1 – same
Int2 – HSPU (Flr/1 abm)
Int3 – HSPU (1/2 Abm)
Beg1 – PPU (61/51cm); 3 DU buy-in, then SU
Beg2 – PPU (51cm/Flr); SU
Beg3 – PPU (Flr/Kns on 2xabm); SU

Substitutions:

Shoulder –
HSPU – Plus push-ups 3 for 1
DU/SU – Fine

Back –
HSPU – Fine (or push-ups 2 for 1)
DU/SU – Calf pulses

Knee –
HSPU – Fine (watch kick-up/down)
DU/SU – Fine

then…

2) Complete 5 Rnds Ft:
20 Pull-ups
10 TNG Power Snatches (60kg/40kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed
TNG PS – min 3 reps

CFA/AFL LITE Options:
Int1 – 18 PU; 57/37kg
Int2 – 17 PU; 53/35kg
Int3 – 16 PU; 50/32kg
Beg1 – 15 PU (P/G); 45/30kg
Beg2 – 15 RR (1.5/1m); 35/20kg
Beg3 – 15 RR (1/0,5m); 25/15kg

Substitutions:

Shoulder –
PU – Rev Grip or RR or BOR
PS – Power Clean

Back –
PU – 45 Strict Rev Grip or RR
PS – Hang Power Snatch ligher or Hip Thrusters

Knee –
PU – Fine (watch jump-up/drop-off)
PS – Fine or Muscle Snatch

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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/Stretch

Featured Image – Judge Don keeping a watchful eye on one of the CrossFit Grahamstown Teams at our recent @EastCapeChamps 

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 031022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Front Squat 10-5-5-3-3-3 – E2ndMon2ndM for 6 Rnds (12 min) (Max Total Loading)

Score = Sum of Load (10 x load + 5 x load + 5 x load + 3 x load + 3 x load + 3 x load)

Goal – 10 – 65-75% 1RM; 5 – 75-80% 1RM; 3 – 80-90% 1RM

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

then…

2) AMRAP 15 min:
10 x 6m Shuttle Sprint
15 sec Front Squat bottom hold (100kg/70kg)
20 Wall Balls (10kg/6.3kg)
20 T2B

Score = Total Reps

CFA LITE Options:
T2B sub RX – Lying Feet 2 Hands
RX – HB… Thruster sub WB (25kg/15kg)
Level1 – 90/63kg
Int1 – 80/55kg; WB/sub Thr (22.5/15kg)
Int2 – 70/50kg; WB/sub Thr (22.5/15kg)
Int3 – 60/42kg; WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg; HLR (Ts2Chest) (Lying F2H)/Toes2Chest
Beg1 – 50/35kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); HLR (Lying K2H)
Beg2 – 40/25kg; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); HKR (Lying K2H)
Beg3 – 30/20kg; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); Sit K2C

Sub’s –
Shoulders –
Run – Fine
FS hold – Fine or Back Sq
WB – Fine or WB FS
T2B – Lying Ft to hands (inv arm on belly)

Back –
Run – Airbike 2.5x dis
FS hold – Rear Bridge
WB – Fine or WB FS or Hip Thrusters
T2B – Front Bridge (3 sec/rep)

Knees –
Run – Fine or Airbike 2.5x dis
FS hold – Fine or limit depth and load
WB/Thr – Fine or Banded partial Airsquats (or crab walks)
T2B – Fine (Watch jump-up/down)

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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/Stretch

Featured Image – Our 6th @EastCapeChamps Event was a blast! This week we will be completing the workouts in class! For those who did the ECC, we will have alternatives for you!! Workout Image courtesy of @kriek_kreates

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 011022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!

1) East Cape Champs 2022 – TEAM – Event 2 – Kriek Kreates – Call a Friend – Sprint Chipper

https://eastcapechamps.co.za/2022-workouts/

RX – Event 2 – (Kriek Kreates – Call a Friend – Sprint Chipper)

Order (M1 – at 0 min / M2 – at 3 min / F1 – at 6 min /F2 – at 9 min)

Each complete 1 Rnd of:
21 T2B
15 Deficit HSPU (RX men 9cm/4cm)
9 Pistols – Alt. (16kg/10kg)
3 Bar Muscle-ups
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team-mate and they can complete their genders variation for that mvt. Once “the friend” completes the programmed number of reps then the original athlete resumes (no burpees are done by the friend). If the athlete needs to swop out with a friend again then they must complete another 5 burpees before swopping out!

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed (i.e. Sum of Men’s Times and Sum of Women’s Times)

INTERMEDIATE – Event 2 – (Kriek Kreates – Call a Friend – Sprint Chipper):

Order (M1 – at 0 min / M2 – at 3 min / F1 – at 6 min /F2 – at 9 min)
Each complete 1 Rnd of:
15 T2B
15 HSPU (1x abmat riser / HSPU (2x abmat riser)
9 Pistols (Alt.)
6/3 C2B Pull-ups
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team-mate and they can complete their genders variation for that mvt. Once “the friend” completes the programmed number of reps then the original athlete resumes (no burpees are done by the friend). If the athlete needs to swop out with a friend again then they must complete another 5 burpees before swopping out!

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed (i.e. Sum of Men’s Times and Sum of Women’s Times)

BEGINNER – Event 2 – (Kriek Kreates – Call a Friend – Sprint Chipper):

Order (M1 – at 0 min / M2 – at 3 min / F1 – at 6 min /F2 – at 9 min)
Each complete 1 Rnd of:
21 Hanging Knee Raises
15 Push Press (40kg/25kg)
9 Goblet Squat (24kg/16kg)
21 Ring Rows (1m/0.5m)
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team-mate and they can complete their genders variation for that mvt. Once “the friend” completes the programmed number of reps then the original athlete resumes (no burpees are done by the friend). If the athlete needs to swop out with a friend again then they must complete another 5 burpees before swopping out!

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed (i.e. Sum of Men’s Times and Sum of Women’s Times)

CFA LITE:
Level4 – Same as RX but 15 Def HSPU (5cm/1.5cm)
Int2 – INTERMEDIATE – 15 T2B, 15 HSPU (1/2 abm); 9 Pistols; 6/3 C2B PU
Beg1 – BEGINNER – 21 HKR; 15 PP (40/25kg); 3 Goblet Squ (24/16kg); 21 RR (1/0.5m)
Beg2 – 21 HKR; 15 PP (25/15kg); 3 Goblet Squ (16/12kg); 21 RR (0.5/0m)

Sub’s –
Shoulders –
T2B – Lying Ft to hands (inv arm on belly)
D-HSPU – Plus Push-ups (5x reps)
Pistols – Fine
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
T2B – Front Bridge
D-HSPU – Fine (watch kick-up/down) or 25 Push-ups
Pistols – Lunges or Airsquats (2x reps)
MU – fine or RR/Strict PU and Push-ups

Knees –
T2B – Fine (Watch jump-up/down)
D-HSPU – Fine (watch kick-up/down) or 25 Push-ups
Pistols – Static partial Lunges or Airsquats (2x reps)
MU – fine or PU and Push-ups

then…

2) Repeat the above Event 2 – (Kriek Kreates – Call a Friend – Sprint Chipper)…
BUT now in a longer MetCon alone.

NB – Scale appropriately as there is no swopping out!!!!

Complete 4 Rnds of:
21 T2B
15 Deficit HSPU (RX men 9cm/4cm)
9 Pistols – Alt. (16kg/10kg)
3 Bar Muscle-ups
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team-mate and they can complete their genders variation for that mvt. Once “the friend” completes the programmed number of reps then the original athlete resumes (no burpees are done by the friend). If the athlete needs to swop out with a friend again then they must complete another 5 burpees before swopping out!

TC = 17 min

Score = Time or TC plus 1 sec/rep missed (i.e. Sum of Men’s Times and Sum of Women’s Times)

CFA LITE (same as above):
Level4 – Same as RX but 15 Def HSPU (5cm/1.5cm)
Int2 – INTERMEDIATE – 15 T2B, 15 HSPU (1/2 abm); 9 Pistols; 6/3 C2B PU
Beg1 – BEGINNER – 21 HKR; 15 PP (40/25kg); 3 Goblet Squ (24/16kg); 21 RR (1/0.5m)
Beg2 – 21 HKR; 15 PP (25/15kg); 3 Goblet Squ (16/12kg); 21 RR (0.5/0m)

Subs… same as above!

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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/Stretch

Featured Image – Our 6th @EastCapeChamps Event was a blast! This week we will be completing the workouts in class! For those who did the ECC, we will have alternatives for you!! Workout Image courtesy of @kriek_kreates

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 300922

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!

1) Hang Snatch, Snatch – E90sOn90s for 9 min (6 Rnds, Max Day)

Score = Load

CFA LITE:
Keep loading so that great form and positioning is maintained!

then…

2) East Cape Champs 2022 – TEAM – Event 6 – Milltrans – The Need for Speed

https://eastcapechamps.co.za/2022-workouts/

RX – Event 6 – Milltrans – The Need for Speed

M1/2
Complete Couplet FT:
50-40-30-20-10 Synchro DU (To work partner – DU)
10-8-6-4-2 Squat Snatch (70-80-90-100-110kg)/(40-50-55-60-65kg)

TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)

2 min Transition
F1, F2 Go…

Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

Notes:
*Share snatches as needed (Rnd 1 – each athletes must at least complete 2 squat snatches)
*Synchro DU – reps of 1 athlete only counted when both Skipping (any trip – counting stops less that failed Rep)
*Squat Snatch – Power Snatch OHS allowed
*Athletes change their own loads btwn Mvts; clips must be on!
*DU/SU performed at 1m, 2m, 3m, 4m, 5m marks – run through 7 m

INTERMEDIATE – Event 6 – Milltrans – The Need for Speed

M1/2
Complete Couplet FT:
30-25-20-15-10 Synchro DU (To work partner – SU or DU)
10-8-6-4-2 Squat Snatch (45-55-65-75-85kg)/(20-30-40-45-50kg)

TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)
2 min Transition

F1, F2 Go…

Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

Notes:
*Share snatches as needed (Rnd 1 – each athletes must at least complete 2 squat snatches)
*Synchro DU – reps of 1 athlete only counted when both Skipping (any trip – counting stops less that failed Rep)
*Squat Snatch – Power Snatch OHS allowed
*Athletes change their own loads btwn Mvts; clips must be on!
*DU/SU performed at 1m, 2m, 3m, 4m, 5m marks – run through 7 m

BEGINNER – Event 6 – Milltrans – The Need for Speed

M1/2
Complete Couplet FT:
50-40-30-20-10 Synchro SU (To work partner – SU)
10-8-6-4-2 Squat Snatch (20-30-40-50-60kg)/(12-15-20-25-30kg)

TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)
2 min Transition

F1, F2 Go…

Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

Notes:
*Share snatches as needed (Rnd 1 – each athletes must at least complete 2 squat snatches)
*Synchro DU – reps of 1 athlete only counted when both Skipping (any trip – counting stops less that failed Rep)
*Squat Snatch – Power Snatch OHS allowed
*Athletes change their own loads btwn Mvts; clips must be on!
*DU/SU performed at 1m, 2m, 3m, 4m, 5m marks – run through 7 m

CFA LITE:
Level4 – 45-35-25-15-10 Synchro DU(partner DU); 60-70-80-90-100kg/20-30-45-55-65kg
Int2- INTERMEDIATE – 30-25-20-15-10 Synchro DU(partner SU/DU); 45-55-65-75-85kg/20-30-40-45-50kg
Beg1 – BEGINNER – 50-40-30-20-10 Synchro SU (partner – SU); 20-30-40-50-60kg/12-15-20-25-30kg
Beg2 – 50-40-30-20-10 Synchro SU (partner – SU); 20-30-40-45-55kg/9-12-15-20-25kg

Substitutions:
Shoulder –
Snatch – Cleans
DU/SU – Fine

Back –
Snatch – Airbike 25-20-15-10-5 cal
DU/SU – Calf Pulses

Knee
Snatch – Fine or luimit depth and load
DU/SU – Fine or Calf Pulses

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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/Stretch

Featured Image – Our 6th @EastCapeChamps Event was a blast! This week we will be completing the workouts in class! For those who did the ECC, we will have alternatives for you!! Workout Image courtesy of @kriek_kreates

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 290922

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!

1) East Cape Champs 2022 – TEAM – Event 7 – AFL’s Chipper of Chippers #2
https://eastcapechamps.co.za/2022-workouts/

RX – Event 7 (AFL’s Chipper of Chippers #2)

Complete the following FT (M/M/F/F):
100 Partner Wall Balls (10kg/6.3kg) (To work – 1 Holds Goblet squat and other holds DB OH – 2 on 1)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/30kg DB and 16kg/20kg, M1/F1, -M2/F2)
40 Synchro DB or KB Hang Clean and Jerk (M1 24kg KB, M2 30kg DB, F1 16kg KB, F2 20kg DB)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/ 30kg DB and 16kg/20kg, M1/F1, M2/F2)
30 Synchro Wall Walks (M,M and F, F – mix as need)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB / 30kg DB and 16kg/20kg, M1/F1, M2/F2)
50 Synchro (M1,2 and F1,2) Broad Jumps (100cm/130cm)

TC – 20 min (BUT CLASS EXTENDED TIME CAP 30 MIN)

Score = Time/TC plus 1 sec/rep missed
BSO – M/F pair works 1 at a time; DB/KB cannot rest on leg
Synchro BJ – over blue mat (no mat touch allowed)

INTERMEDIATE – Event 7 (AFL’s Chipper of Chippers #2)

Complete the following FT (M/M/F/F):
100 Partner Wall Balls (10kg/6.3kg) (To work – 1 Holds an Goblet squat and other holds DB OH – 2 on 1)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB, M1/F1, M2/F2)
40 Synchro DB or KB Hang Clean and Jerk (M1 24kg KB, M2 20kg DB, F1 12kg KB, F2 15kg DB)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB, M1/F1, M2/F2)
30 Synchro Half Wall Walks (M,M and F, F – mix as need)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB, M1/F1, M2/F2)
50 Synchro (M1,2 and F1,2) Broad Jumps (70/100cm)

TC – 20 min (BUT CLASS EXTENDED TIME CAP 30 MIN)

Score = Time/TC plus 1 sec/rep missed
BSO – M/F pair works 1 at a time; DB/KB cannot rest on leg
Synchro BJ – over blue mat (no mat touch allowed)

BEGINNER – Event 7 (AFL’s Chipper of Chippers #2)

Complete the following FT (M/M/F/F):
80 Partner Wall Balls (6.3kg/4.5kg) (To work – 1 Holds an airsquat and other holds DB OH – 1 on 1)
24 (12 each pair) Synchro Box Step Overs (51cm) (15kg M1, 10kg F1, 12 M2, 7.5kg F2)
40 Synchro DB or KB Hang Clean and Jerk (M1 12kg KB, M2 15kg DB, F1 10kg KB, F2 7.5kg DB)
24 (12 each pair) Synchro Box Step Overs (51cm) (15kg M1, 10kg F1, 12 M2, 7.5kg F2)
30 Synchro 2 Feet on Wall Step – no hand mvt (M,M and F, F – mix as need)
24 (12 each pair) Synchro Box Step Overs (51cm) (15kg M1, 10kg F1, 12 M2, 7.5kg F2)
50 Synchro (M1,2;F1,2) Broad Jumps/Step (over 2x bumper/1x bumper)

TC – 20 min (BUT CLASS EXTENDED TIME CAP 25 MIN)

Score = Time/TC plus 1 sec/rep missed

Notes:
BSO – M/F pair works 1 at a time; DB/KB can rest on leg
Wall Walks – M/M or F/F pair work at the same time
BJ – All 4 synchro at a time

CFA LITE:
Int2 – INTERMEDIATE
Beg1 – BEGINNER
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); BSO 41cm ; M1 10kg KB, M2 12kg DB, F1 7.5kg DB, F2 5kg DB; WW – same B1; BroadStep 1x Bmper

Substitutions:

Shoulder –
WB/Thr – Front Squats (OH hold – Front rack hold)
BSO – Fine (lighter on inv-side)
HPC,PJ – Power Clean only
WW – Fine or Push-up hold w opp sh taps (9x reps)
Broad/J – Fine

Back –
WB/Thr – Fine or WB Squats (no throw)
BSO – Lighter/reduced height
HPC,PJ – lighter/hip thrusters
WW – Fine or Push-up hold w opp sh taps (9x reps)
Broad/J – Broad Step

Knee –
WB/Thr – Fine or Banded partial Airsquats (or crab walks)
BSO – Lighter/reduced height
HPC,PJ – Fine
WW – Fine
Broad/J – Fine or Broad Step

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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/Stretch

Featured Image – Our 6th @EastCapeChamps Event was a blast! This week we will be completing the workouts in class! For those who did the ECC, we will have alternatives for you!! Workout Image courtesy of @kriek_kreates

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 280922

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) OHS 3-3-3-3-3 (start 80% 1RM, climb to Max Day)

Score = Load

ECC ATHLETES Recovery – 2-2-2 (60% 1RM)

Substitutions:
Shoulder – Front/Back Squat
Back – Lighter but could niggle… rather weighted and banded hip thrusters
Knee – Partial squats OR rather weighted and banded hip thrusters

then…

2) East Cape Champs 2022 – TEAM – Event 5 – Cabal Coffees Wobbly #2

https://eastcapechamps.co.za/2022-workouts/

RX – Event 5 – Cabal Coffees Wobbly #2

Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of C2B and Synchro BJO are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work Synchro on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 60 Synchro OHS FT in the following intervals:
AMRAP Min 1-3:
18 Synchro C2B PU/ Pull-ups
15 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 C2B PU/ Pull-ups
12 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
12 C2B PU/ Pull-ups
9 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 11 min

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Rest 1 min and M2 & F2 complete the same sequence
Total TC = 23 min

INTERMEDIATE – Event 5 – Wobbly #2:
Time to complete 60 Synchro OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of C2B and Synchro BJO are completed. Time ends when the Synchro OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 60 Synchro OHS FT in the following intervals:
AMRAP Min 1-3:
20 Pull-ups – partner dead hang
18 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
20 Pull-ups – partner dead hang
15 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
20 Pull-ups – partner dead hang
12 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 11

TC = 11 min

Score = Time 60 OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

BEGINNER – Event 5 – Wobbly #2:

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Ring Rows and Synchro BSO (51cm) are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:
AMRAP Min 1-3:
21 (11/10) Ring Rows (0.5/0m) – partner holds a Push-up (top)
21 Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
18 (9/8) Ring Rows (0.5/0m) – partner holds a Push-up (top)
18 Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 (8/7) Ring Rows (0.5/0m) – Push-up (top)
15 Synchro Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 11 (Beg. Ath’s 1 at a time)

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

CFA LITE:
Int2 – INT
Beg1 – BEG
Beg2 – BSO 41cm; RR (0m/plus0.5m); OHS 20/12kg

Substitutions:
Shoulder –
Pull-ups/C2B – Rev grip strict (60% reps) or RR or BOR
Box Jump – Fine
OHS – Front Squats

Back –
Pull-ups/C2B – Rev grip strict (60% reps) or RR
Box Jump – Fine
OHS – Air Squat or Hip Thrusters

Knee
Pull-ups/C2B – Fine (watch jump-up/drop-off)
Box Jump – Fine or reduce height/Step-ups
OHS – Fine – Limit depth and load as needed

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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/Stretch

Featured Image – Our 6th @EastCapeChamps Event was a blast! This week we will be completing the workouts in class! For those who did the ECC, we will have alternatives for you!! Workout Image courtesy of @kriek_kreates

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Strict Pull-ups (weighted) 3 – EMOM for 10 min (Max Day)

Score = Load

CFA Lite – Band as needed – insert 1 as score and make notes!

ECC ATHLETES Recovery – 5-5-5 – Light Banded Pull-ups

Substitutions:
Shoulder – RR or BOR
Back – Fine or RR
Knee – Fine

then…

2) East Cape Champs 2022 – TEAM

RX / INTERMEDIATE / BEGINNER – ECC 2022 – Event 3 – Rebel’s Biathlon
https://eastcapechamps.co.za/2022-workouts/

A) FT:
4km Row – 1km intervals by each Athlete

B) AMRAP 4x 4 min intervals (4 min/athlete) of:
7m Shuttle Run

TC – 16 min

Score A = Time (Time/TC plus 1sec/10 meters missed)

Score B = Sum of 4 athletes Reps

A & B take place simultaneously. Choose your Athlete orders wisely!
Athletes must stop Rowing as the 1 km interval ends, before swopping! If not, 5 Burpee penalty before next athlete starts rowing!

CFA LITE Options:
SDHP sub – 20/12kg ; 10m = 1 Rep
Beg1 – SDHP 16/10kg
Beg2 – SDHP 12/8kg
Beg3 – SDHP 8/5kg

ECC ATHLETES – Easy 15 min Bike and Row (RPE -6/10)

Substitutions:
Shoulder –
Run – Fine
Row – Fine or
SDHP – Russ KBS

Back –
Run – Bike
Row – rather just cycle

Knee –
Run – Bike
Row – Fine
SDHP – Fine

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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/Stretch

Featured Image – Our 6th @EastCapeChamps Event was a blast! This week we will be completing the workouts in class! For those who did the ECC, we will have alternatives for you!! Workout Image courtesy of @kriek_kreates

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Yoke Walk 7m – E3rdMon3rdM for 15 min (5 Rnds, Max Day)

Score = Max Loading (Yoke’s mass is 105kg empty)

CFA LITE Options:
If you cannot use the yoke, set up a BB with KB dangling from bands – load the BB as needed walking from a rack to a rack!

Subs:
Hip Thrusters and Rehab for Back/Knees/Shoulder

then…

2) East Cape Champs 2022 – TEAM – Event 4 – CrossFit Algoa’s Yoking Around
https://eastcapechamps.co.za/2022-workouts/

RX – Event 4 – CrossFit Algoa’s Yoking Around

M1/M2
FT:
56m Yoke Walk 8x7m (4 each)
27 D-Ball Over Yoke (50/30kg) (14/13)
42m Yoke Walk 6x7m (3 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
28m Yoke Walk 4x7m (2 each)
15 D-Ball Over Yoke (50/30kg) (8/7)

TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)

2 min reset …

Then …

F1/F2
FT:
56m Yoke Walk 8x7m (4 each)
27 D-Ball Over Yoke (50/30kg) (14/13)
42m Yoke Walk 6x7m (3 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
28m Yoke Walk 4x7m (2 each)
15 D-Ball Over Yoke (50/30kg) (8/7)

TC – 8 min
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg

INTERMEDIATE – Event 4 – CrossFit Algoa’s – Yoking Around

M1/M2
FT:
56m Yoke Walk 8x7m (4 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
42m Yoke Walk 6x7m (3 each)
15 D-Ball Over Yoke (50/30kg) (8/7)
28m Yoke Walk 4x7m (2 each)
9 D-Ball Over Yoke (50/30kg) (5/4)

TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)

2 min reset …

Then …

F1/F2
FT:
56m Yoke Walk 8x7m (4 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
42m Yoke Walk 6x7m (3 each)
15 D-Ball Over Yoke (50/30kg) (8/7)
28m Yoke Walk 4x7m (2 each)
9 D-Ball Over Yoke (50/30kg) (5/4)

TC – 8 min
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

*Yoke Loading – 105kg plus 40kg – 145kg/Yoke Empty – 105kg

BEGINNER – Event 4 – CrossFit Algoa’s – Yoking Around

M1/M2
FT:
56m Yoke Walk 8x7m (4 each)
27 D-Ball Over Yoke (30/20kg) (14/13)
42m Yoke Walk 6x7m (3 each)
21 D-Ball Over Yoke (30/20kg) (11/10)
28m Yoke Walk 4x7m (2 each)
15 D-Ball Over Yoke (30/20kg) (8/7)

TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)

2 min reset …

Then …

F1/F2
FT:
56m Yoke Walk 8x7m (8 Synchro)
27 D-Ball Over Yoke (30/20kg) (14/13)
42m Yoke Walk 6x7m (6 Synchro)
21 D-Ball Over Yoke (30/20kg) (11/10)
28m Yoke Walk 4x7m (2 Synchro)
15 D-Ball Over Yoke (30/20kg) (8/7)

TC – 8 min

Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

*Yoke Loading – Yoke Empty – 105kg/ 105kg plus 20kg – 125kg but F1 & F2)

CFA LITE:

Intermediate (Int1) – Yoke 105kg plus 40kg – 145kg/Yoke Empty – 105kg ; 21-15-9 D-Ball (50/30kg)

BEGINNERS (Beg 1) – Yoke Empty – 105kg/ 105kg plus 20kg – 125kg but F1 & F2); D-Ball 27-21-15 (30/20kg)

Beg2 – BB Walk 50kg plus 2x12kg / 30kg plus 2x8kg ; D-Ball 27-21-15 o/Yoke (20/15kg at 160/130cm)

Substitutions:

Shoulder –
DU/SU – Fine
WB/Thr – Front Squats
T2B – Lying Ft to Hands but involved arm on belly

Back –
DU/SU – SU or Pulses or Calf Raises (40%)
WB/Thr – fine or WB Squats (no throw)
T2B – Front Bridge (3 sec for 1 rep)

Knee –
DU/SU – SU or Pulses or Calf Raises (40%)
WB/Thr – Banded partial Airsquats (or crab walks)
T2B – Fine (watch jump up and drop-off)

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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/Stretch

Our 6th @EastCapeChamps Event is here! Catch the action at 23A Frank Street – Entrance R30/day Adults and R20/day Kids <19 yrs or get a discounted weekend pass at the door on Friday!

The Dates are 23-25 September 2022…

*23 Sept (Fri) Individuals (Heats start 9:05 Newton Park pool / 11:00 CrossFit Algoa) 

*24 Sept (Sat) Teams (Heats start 9:05 Newton Park pool / 11:00 CrossFit Algoa) 

*25 Sept (Sun) Teams (Heats start 9:00 CrossFit Algoa) 

Full details at: www.eastcapechamps.co.za 

Schedule at: https://eastcapechamps.co.za/event-scheduleheats/
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

REMINDER – NO CLASSES UNTIL MONDAY 12:00

Come down to the ECC 2022 (Fri to Sunday) and catch all the fun and action!!

Go follow us on the links above or on instagram / facebook at: @EastCapeChamps @CrossFitAlgoa

One (1) sleep until our 6th @EastCapeChamps Event! Catch the action at 23A Frank Street – Entrance R30/day Adults and R20/day Kids <19 yrs or get a discounted weekend pass at the door on Friday!

The Dates are 23-25 September 2022…

*23 Sept (Fri) Individuals (Heats start 9:05 Newton Park pool / 11:20 CrossFit Algoa) 

*24 Sept (Sat) Teams (Heats start 9:05 Newton Park pool / 11:20 CrossFit Algoa) 

*25 Sept (Sun) Teams (Heats start 9:00 CrossFit Algoa) 

Full details at: www.eastcapechamps.co.za 

Schedule at: https://eastcapechamps.co.za/event-scheduleheats/
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 220922 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

If any Home-Based Members do not have our Home-Based Video explanations, please contact oach Dave to get them!

Foam Roll/Trigger/Warm-up/Mobilise/Activate

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!

Repeat 12 Sept 20…

1)
a) Power Clean and Push Jerk 2 – EMOM for 12 min (Build to Max Day, Start at 50% 1RM)

Score = Max Load

CFA LITE Options:
Keep loading so that great form is maintained!

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Power Clean and Push Jerk (60/40kg)
C2B Pull-ups
Push-ups

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg
BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)
Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR
Int2 – 53/34kg; 22.5/15kg; PU or BOR
Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU
Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PU M 10 to 1/W 7-7-6-6-5-5-4-3-2-1
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PU M 7-7-6-6-5-5-4-3-2-1/W (kns) 10 to 1
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; M PU (kns) 10 to 1/W (kns) 7-7-6-6-5-5-4-3-2-1

Substitutions:
Shoulder –
PC,PJ – Power Clean only
C2B – Rev Grip PU or RR or BOR
Push-U – Plus Push-ups (3 for 1)

Back –
OHS – Lighter but could niggle… rather weighted and banded hip thrusters
C2B – Rev Grip PU or RR or BOR
Push-U – Fine

Knee –
OHS – Partial squats OR rather weighted and banded hip thrusters
C2B – Fine (watch jump-up/drop-off)
Push-U – Fine

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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/Stretch