Featured Image – Sandbag Ladder winners @dellespeegle and @guimalheiros162 at the 2022 CrossFit Games (Image courtesy of CrossFit). 

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 – 260822 

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 Coach Dave to get them!

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

1) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022

Event SANDBAG LADDER – https://youtu.be/xQ9ees2pUpU

Class substitute – POWER CLEAN LADDER -E2ndMon2ndM for 25 min
1-rep-max ground-to-shoulder

Men:
109-113-118-123-127-132-136-141-145-150-154-159kg

Women:
73-77-82-86-91-95-100-104-109-113-118-123kg

Athletes will work their way through a series of progressively heavier sandbags, lifting the bag to their shoulder.

If scaling – Start on 70% of your 1RM – Men add 2-5kg per Round until failure!

Score = Max Load (kg)

Subs –

Shoulder –
Fine

Back –
Back Rehab work

Knee –
Fine or limit load as needed

then…

2) Take 15 min to Practice Handstand Walking

Score = Max Distance
1m = 1 Rep

LITE Options:
Practice Kickup to handstand, Box Walks, Wall Walks (1 step, Half, 3/4, Full)
Only HS Walking scores today; for Beg options or those walking less than 1m, put in 1 and make notes!
Beg1 – Half WW
Beg2 – 1 Step WW
Beg3 – Box Walk/Worm Walk

Substitutions:
Shoulder –
HSW/WW – Push-u Hld opp shoulder taps (9 reps per WW)

Back –
WW – Fine or Worm Walk or Push-ups
HS Walk – Fine (watch kick-up/down) or Plus Push-ups (3x meter)

Knee –
WW – Fine
HS Walk – Fine (watch kick-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 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

Featured Image – @guimalheiros162 on the “Hat Trick” Event at the 2022 CrossFit Games – he was the only athlete to complete the entire event in under 4 minutes!!!!! (Image courtesy of CrossFit, 

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 – 250822 

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 Coach Dave to get them!

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

1) TNG DB Squat Snatch 2 – E90son90s for 8 Rnds (12 min) (Build to a Max Day)
NB – Left then Right

Score = Max Load

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

Substitutions:

See below

then…

2) Coaches run 2 heats so 1 group works while the other rests!

CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Event – https://youtu.be/YdTkNq0wi-o

HAT TRICK
3 rounds for total time of:
60m Sprint
20 wall-ball shots
6 dumbbell snatches
40m Sprint

Rest 4 minutes between rounds

Women:
14-lb ball (6.3kg) to 11 ft (336cm)
Snatch 70-lb (32kg) DB

Men:
20-lb ball (9.1kg) to 12 ft (366cm)
Snatch 100-lb (45kg) DB

9ft – 275cm (Usual ladies RX) I.e. 61cm higher
10ft – 305cm (Usual men RX) I.e. 61cm higher

Time cap: 2 minutes per round, then 4 minutes rest
Total Time – 14 min (per heat)

The athlete’s score will be their combined time from each round. Athletes must alternate arms on the dumbbell snatches.
Snatch – are Squat Snatches

This event will be performed in two overlapping heats, with the one heat working during the other heat’s rest period.

CFA LITE Options:
30/20kg Thruster – HB sub WB
Rx – 45/32kg; Note higher WB (366/336cm)
12ft – 366cm
11ft – 336cm
10ft – 305cm
9ft – 275cm
8ft – 275cm
Level1 – 40/30kg
Level2 – 40/30kg
Level3 – 35/25kg
Level4 – 35/25kg
Int1 – 30/20kg; WB/sub Thr (25/17kg)
Int2 – 30/20kg; WB/sub Thr (25/17kg)
Int3 – 25/15kg; WB (9.1/6.3kg, 11ft/10ft lower height) OR Th 22.5/15kg
Beg1 – 20/15kg; WB (6.3/4.5kg, 11ft/10ft) OR Th (20/12kg)
Beg2 – 15/10kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg3 – 10/7kg; WB (6.3/4.5kg, 9ft/8ft) OR Th (10/7kg)

Substitutions:

Shoulder –
WB/Thr – Front Squats
Sprint – Fine
DB Snatch – DB Clean

Back –
WB/Thr – fine or WB Squats (no throw)
Sprint – Fine
DB Snatch – Hip Thruster

Knee –
WB/Thr – Limit load and depth or Banded partial Airsquats
Sprint – Fine
DB Snatch – Fine (limit load and depth)

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

Featured Image – Ladies on the “Rinse ‘n Repeat” Event at the 2022 CrossFit Games (Image courtesy of CrossFit, Inc). Today we substitute this out with our own variant for the class… “Run n’ Repeat”.

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 – 240822 

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 Coach Dave to get them!

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

1) 5 KB Swing (USA) – E2ndMon2ndM for 10 min (5 Rnds, Climb to Max Day)

Score = Max Load

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

Substitutions:

See below

then…

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022

Mens heat 8 RINSE ‘N’ REPEAT – https://youtu.be/14mUvU4MEBY

Adapted for the Box … RUN ‘N’ REPEAT

Every 2 minutes:

300m Run
8 KB Swing, Adding 2 reps each round for 6 rounds, then AMRAP Rnd 7 and 8.

Rnd 1 – 8 Reps
Rnd 2 – 10 Reps
Rnd 3 – 12 Reps
Rnd 4 – 14 Reps
Rnd 5 – 16 Reps
Rnd 6 – 18 Reps
Rnd 7 – Max Reps
Rnd 8 – Max Reps

Time cap: 2 minutes per round, 8 rounds

Score = Total Reps

(Run reps plus KB Swing Reps – if you do not make the designated KBS reps, continue but appropriately adjust your score for the missed reps!)
10m Run = 1 Rep

CFA LITE Options:
KB Swings (32kg/24kg)
Int1 – 24/20kg
Int2 – 24/20kg
Int3 – 24/20kg
Beg1 – 250m Run; 20/12kg
Beg2 – 200m Run; 16/10kg
Beg3 – 150m Run; 8/5kg

Substitutions –
Shoulder –
KBS – Russ KBS
Run – Fine

Back –
KBS – From High hang (lighter)
Run – Airbike (2.5x dist)

Knee –
KBS – From High hang (if need)
Run – Fine or Airbike (2.5x dist)

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

Featured Image – @willmoorad (left) winner of the “Echo Press” Event at the 2022 CrossFit Games (Image courtesy of CrossFit, Inc)

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 – 230822 

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 Coach Dave to get them!

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

1) Practice – block HSPU and block PPU

NB – For the b-HSPU – use edge of a block or bumpers and create the appropriate deficit. Likewise for b-PPU – use a 5kg plae (1.5cm) to create a slight deficit 

NB – In this handstand push-up athletes will start by walking up the wall and onto an elevated block.
They must then lower their head off the block to their deficit height without touching their head to the floor, then press back out to the top of their handstand.

Score = For Quality

then..

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022

Mens heat 4 – https://youtu.be/AQiATMBh79w

ECHO RESS adapted for class…

ROW PRESS

For time:

30/25 Echo Bike or 60/50 Row calories
10 block HSPU
20/15 Echo Bike or 40/30 Row calories
10 block HSPU
20/15 Echo Bike or 40/30 Row calories
10 block HSPU
30/25 Echo Bike or -60/50 Row calories

Women: 2-in (5cm) deficit
Men: 3.5-in (9cm) deficit

Time cap: 10 minutes (men), 12 minutes (women)
Extended Class TC – 17 min

NB – use edge of bumper as block for b-HSPU and b-PPU (1.5cm def wih 5kg bumpers)

In this handstand push-up athletes will start by walking up the wall and onto an elevated block.
They must then lower their head off the block to their deficit height without touching their head to the floor, then press back out to the top of their handstand.

CFA LITE Options:
Echo Bike (cyclone) sub Row 60/50-40/30-40/30-60/50cal OR 60-40-40-60 SDHP (20/12kg)
Airbike (x1.43 for assaul) sub 43/35-29/21-29/21-43/35cal
Int1 – Rev WW HSPU (Flr)
Int2 – Rev WW HSPU (1/2 abm)
Int3 – Rev WW HSPU (2/3 abm); 20/12kg
Beg1 – b-PPU (61/51cm) 1.5cm def ; 16/10kg
Beg2 – b-PPU (51cm/Flr) 1.5cm def; 12/8kg
Beg3 – b-PPU (Flr/Kns 2x 15kg bmprs) 1.5cm def; 8/5kg

Substitutions –
Shoulder –
Airbike – Fine
SDHP – Russ KBS
Row – Fine
b-HSPU / Rev WW HSPU – 25 push-ups or 75 plus push-ups

Back –
Airbike – Fine
SDHP – From High hang
Row – rather airbike
b-HSPU / Rev WW HSPU – 25 push-ups or 75 plus push-ups

Knee –
Airbike – Fine
SDHP – From High hang
Row – rather airbike
b-HSPU / Rev WW HSPU – 25 push-ups or 75 plus push-ups

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

Featured Image – 2022 Fittest Man on Earth, @justinmedeiros34 ,… on the “Up and Over” Event at the 2022 CrossFit Games (Image courtesy of CrossFit, Inc)

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 – 220822 

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 Coach Dave to get them!

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

1) Weighted lunge (front rack axle bar) – 4 Steps E2ndMon2ndM for 10 min (5 Rnds, Climb to a Max Day)

Score = Max Day (kg)

NB – From floor
NB Practice – Mixed grip and transition to front rack grip during the power clean

Sub’s … see below

then…

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022

UP AND OVER

3 rounds for time:

12 muscle-ups
25 jump-overs (127cm Vault O – 106/76cm BJO – 50cm clearing BJO)
30 GHD sit-ups

Then,
84-ft (25m) weighted lunge (front rack axle bar)

Women: Jump 50-in (127cm) log, 30-in (76cm) box, 20-in Pig (50cm), lunge 125-lb (56kg) axle bar
Men: Jump 50-in (127xm) log, 42-in !106cm) box, 20-in Pig (50cm), lunge 185-lb (84kg) axle bar

Time cap: 18 minutes

Score = Time/TC plus 1 sec/rep missed

Athletes will complete 3 rounds of the triplet, then lunge with the axel bar to the finish line. Each round, the box jump object and height will change (127cm Vault O – 106/76cm BJO – 50cm clearing BJO).

CFA LITE Options:
Rx – 84/56kg; (127cm Vault O – 106/76cm BJO – 50cm clearing BJO)
GHD SU sub W-SU (25/15kg)
Level1 – 10 MU; 80/52kg; 30 GHD SU or W-SU
Level2 – 8 MU; 75/50kg; 27 GHD SU or W-SU
Level3 – 7 MU; 75/48kg; 25 GHD SU or W-SU
Level4 – 6 MU; 70/45kg; 25 GHD SU or W-SU
Int1 – 6 B-MU; 65/45kg; 127cm Vault O – 76/61cm BJO – 50cm clearing BJO; 20 GHD SU or W-SU (25/15kg)
Int2 – 6 B-MU (R/B); 63/42kg; same I1; 18 GHD SU or W-SU (20/12kg)
Int3 – 6 B-MU (B/P); 60/40kg; same I1 except 61/51cm BJO; ; 15 GHD SU or W-SU (15/10kg)
Beg1 – 12 C2B PU (P/G), 12 PU (ts/kns,ts); 50/32kg; 76cm Vault O (no sit)- 61/51cm Step-O – 1.24m/1m Broad-J; W-SU (15/10kg)
Beg2 – 12 RR (1.5/1m), 8 PU (ts)/12 (kns); 40/25kg; 76cm Vault O (can sit)- 51cm Step-O – 1m/0.7m Broad-J; W-SU (10/7kg)
Beg3 – 12 RR (1/0.5m); 12 PU (kns)/8 PU (kns); 30/20kg; 76cm Vault O (can sit)- 51cm Step-O – 0.7/0.5m Broad-J or B-step; W-SU (7/2.5kg)

Substitutions:
Shoulder –
R-MU – Fine or Rev Grip S-PU or RR or BOR
Push-ups – Fine (narrow) or Plus push-ups
BJO – Fine
GHD SU – Fine (inv arm on belly)
FR Lunge – Fine

Back –
R-MU – Rev Grip S-PU or RR
Push-ups – Fine
BJO – Box Steo-O (reduce height)
GHD SU – Front Bridge (2x reps in seconds)
FR Lunge – Lighter or hip thrusters

Knee –
R-MU – Fine (watch jump-up/down)
Push-ups – Fine
BJO – Fine or BSO or reduce height
GHD SU – Fine
FR Lunge – Fine or Lighter if need

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

Featured Image – @travismayer … takes a stroll down the path – lined by the CrossFit fan at the Capitol Event stairs at the 2022 CrossFit Games (Image courtesy of CrossFit, Inc)

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 – 200822 

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 Coach Dave to get them!

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

1)  For those who missed yesterday, complete today OR complete any CFG 2022 Workout missed so far!

1) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Event – https://www.youtube.com/watch?v=PLr8mOQRT-c

THE CAPITOL

For time:
20 Pig flips
3.5-mile run
200-m Jerry bag carry
200-m Husafell carry (Bear hug 100m)

Women: 350-lb (158kg) Pig, (2) 70-lb (32kgx2) Jerry bags, 150-lb (68kg) Husafell
Men: 510-lb (230kg) Pig, (2) 100-lb (45kgx2) Jerry bags, 200-lb (90kg) Husafell
3.5 mile run – 5.63 km

Time cap: None but For class purposes TC – 40 min

Venue: Begins in North Park and finishes at the Capitol building.

Athletes will begin with Pig flips at the Alliant Energy Center and then will run across town to the Capitol.
There, they will perform farmers carries with the Jerry bags and Husafell carries down State Street, finishing on the steps of the Wisconsin State Capitol building.

CFA LITE Options:
Pig/Tyre flip sub is 30 Deadlifts on BB load
H-SB carry – use Sandbag or Bumpers or BB Front Rack carry (40x 5m shuttles)
Rx – 161/111kg or 230kg/ 25 reps 180kg tyre
Level1 – 145/100kg or 15 reps RX/20 reps 180kg; 45kgx2/32kgx2; H-SB 90/68kg
Level2 – 137/94kg or L1; 45kgx2/32kgx2; H-SB 90/68kg
Level3 – 129/88kg or L1; 40kgx2/30kgx2; H-SB 80/60kg
Level4 – 120/83kg or L1; 40kgx2/30kgx2; H-SB 80/60kg
Int1 – 115/75kg or 10 reps RX/15 reps 180kg; 5km Run; 40kgx2/30kgx2; H-SB 70/50kg
Int2 – 105/70kg or 10 reps RX/15 reps 180kg; 5km Run; 32kgx2/25kgx2; H-SB 60/40kg
Int3 – 95/65kg or 20 reps 180kg/90kg; 5km Run; 32kgx2/25kgx2; H-SB 60/40kg
Beg1 – 80/55kg or 20 reps 180kg/90kg; 4.5km Run; 30kgx2/20kgx2; H-SB 50/40kg
Beg2 – 65/45kg or 20 reps 90kg/50kg; 3.5km Run; 24kgx2/16kgx2; H-SB 45/30kg
Beg3 – 55/40kg or 15 reps 90kg/50kg; 2.5km Run; 16kgx2/10kgx2; H-SB 40/25kg

Substitutions:

Shoulder –
Pig flips/DL – Rather DL
Run – Fine
Jerry bag carry – Fine
Husafell carry (Bear hug 100m) – Fine

Back –
Pig flips/DL – Hip Thrusters
Run – Fine or Airbike 2.5x distance
Jerry bag carry – gymnastics sub (pushups/PU or RR)
Husafell carry (Bear hug 100m) – – gymnastics sub (airsquat/lunges)

Knee –
Pig flips/DL – Rather DL
Run – Fine or Airbike 2.5x distance
Jerry bag carry – Fine
Husafell carry (Bear hug 100m) – 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

Featured Image – @gabimiga … Winner of the Capitol Event at the 2022 CrossFit Games (Image courtesy of CrossFit, Inc)

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 – 190822 

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 Coach Dave to get them!

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

1) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Event – https://www.youtube.com/watch?v=PLr8mOQRT-c

THE CAPITOL

For time:
20 Pig flips
3.5-mile run
200-m Jerry bag carry
200-m Husafell carry (Bear hug 100m)

Women: 350-lb (158kg) Pig, (2) 70-lb (32kgx2) Jerry bags, 150-lb (68kg) Husafell
Men: 510-lb (230kg) Pig, (2) 100-lb (45kgx2) Jerry bags, 200-lb (90kg) Husafell
3.5 mile run – 5.63 km

Time cap: None but For class purposes TC – 40 min

Venue: Begins in North Park and finishes at the Capitol building.

Athletes will begin with Pig flips at the Alliant Energy Center and then will run across town to the Capitol.
There, they will perform farmers carries with the Jerry bags and Husafell carries down State Street, finishing on the steps of the Wisconsin State Capitol building.

CFA LITE Options:
Pig/Tyre flip sub is 30 Deadlifts on BB load
H-SB carry – use Sandbag or Bumpers or BB Front Rack carry (40x 5m shuttles)
Rx – 161/111kg or 230kg/ 25 reps 180kg tyre
Level1 – 145/100kg or 15 reps RX/20 reps 180kg; 45kgx2/32kgx2; H-SB 90/68kg
Level2 – 137/94kg or L1; 45kgx2/32kgx2; H-SB 90/68kg
Level3 – 129/88kg or L1; 40kgx2/30kgx2; H-SB 80/60kg
Level4 – 120/83kg or L1; 40kgx2/30kgx2; H-SB 80/60kg
Int1 – 115/75kg or 10 reps RX/15 reps 180kg; 5km Run; 40kgx2/30kgx2; H-SB 70/50kg
Int2 – 105/70kg or 10 reps RX/15 reps 180kg; 5km Run; 32kgx2/25kgx2; H-SB 60/40kg
Int3 – 95/65kg or 20 reps 180kg/90kg; 5km Run; 32kgx2/25kgx2; H-SB 60/40kg
Beg1 – 80/55kg or 20 reps 180kg/90kg; 4.5km Run; 30kgx2/20kgx2; H-SB 50/40kg
Beg2 – 65/45kg or 20 reps 90kg/50kg; 3.5km Run; 24kgx2/16kgx2; H-SB 45/30kg
Beg3 – 55/40kg or 15 reps 90kg/50kg; 2.5km Run; 16kgx2/10kgx2; H-SB 40/25kg

Substitutions:

Shoulder –
Pig flips/DL – Rather DL
Run – Fine
Jerry bag carry – Fine
Husafell carry (Bear hug 100m) – Fine

Back –
Pig flips/DL – Hip Thrusters
Run – Fine or Airbike 2.5x distance
Jerry bag carry – gymnastics sub (pushups/PU or RR)
Husafell carry (Bear hug 100m) – – gymnastics sub (airsquat/lunges)

Knee –
Pig flips/DL – Rather DL
Run – Fine or Airbike 2.5x distance
Jerry bag carry – Fine
Husafell carry (Bear hug 100m) – 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

Featured Image – @tiaclaire01 … 6 x Fittest Women on Earth winning the Shuttle to Overhead Event at the 2022 CrossFit Games (Image courtesy of CrossFit, Inc)

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 – 180822 

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 Coach Dave to get them!

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

1) Jerk (Push or Split or combo) – E90son90s for 8 Rnds (12 min) (Build to a Max Day)

Score = Max Load

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

Substitutions:

See below

then…

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Mens heat 2 https://www.youtube.com/watch?v=l1ts8I6OUY0

SHUTTLE TO OVERHEAD

From 0:00-2:00 (2 minutes)
Run 400 m (8x 50m)
Max jerks

Rest 1 minute

From 3:00-6:00 (3 minutes)
Run 600 m (12x 50m)
Max jerks

Rest 2 minutes

From 8:00-12:00 (4 minutes)
Run 800 m (16x 50m)
Max jerks

Women: 200 lb (90kg)
Men: 300 lb (136kg)
NB – From Jerk Blocks or from Rack

Time cap: 2, 3, 4 minutes
End – 12 min

Score A – Total Times for Runs/1sec per 10m missed
Score B – Total Jerk Reps

In each round, athletes will perform the run then complete as many jerks (shoulder-to-overheads) as possible in the time remaining. This will be scored as two separate 100-point events. Shuttle to Overhead A will be the athlete’s total time to complete the 3 runs. Shuttle to Overhead B will be the total number of jerks completed across the 3 rounds.
Presented by O2

CFA LITE Options:
Rx – 136/90kg ; Scaling Guideline 85% of 1RM
Level1 – 122/81kg
Level2 – 116/77kg
Level3 – 109/72kg
Level4 – 102/68kg
Int1 – 95/60kg; RX Run
Int2 – 85/55kg; 300m-500m-700m Run
Int3 – 75/50kg; 300m-500m-700m Run
Beg1 – 65/40kg; 250m-400m-600m Run
Beg2 – 45/30kg; 200m-300m-500m Run
Beg3 – 35/20kg; 150m-250m-350m Run

Substitutions:

Shoulder –
Run – Fine
Jerks – Hang Power Cleans

Back –
Run – Fine or Airbike 2.5x distance
Jerks – Max Strict HSPU/Piked Push-ups or push-ups

Knee –
Run – Fine or Airbike 2.5x distance
Jerks – 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

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 – 170822 

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 Coach Dave to get them!

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

1) Parallel Bar Traverse – Practice and set-up

Score = For Quality

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

Substitutions:

See below

then…

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Men heat 4 https://www.youtube.com/watch?v=N5mQtJ51eSg

ELIZABETH ELEVATED
21-15-9-9-9 reps for time of:
Squat cleans
Dips with parallel bar traverses (3m)

Women: 95-lb (43kg) cleans
Men: 135-lb (61kg) cleans

Time cap: 12 minutes (women), 10 minutes (men)

During each round the dips must be split into 3 unbroken sets, with each set beginning with a traverse of the parallel bars.
Meaning, the first round will be a traverse then 7 dips, a second traverse then 7 dips, and a third traverse then 7 dips, for a total of 21 reps.
The round of 15 will be broken into 3 sets of 5 dips, while the rounds of 9 will be broken into 3 sets of 3 dips.

CFA LITE Options:
*P-bar Traverse – use boxes – RX p-bar traverse (2 x 76cm box = 4x lengths for each trav ; 1x76cm box = 2x length for e trav).
There are 3 traverses of 3m per rnd (i.e. 7 dips, 3m trav, 7 dips 3m trav, 7 dips 3m trav)…see scaling each level (shorter box traverses or crab walks B2/3)
Int1 – 55kg/38kg; each Trav 150cm (2x76cm)
Int2 – 50kg/35kg; each Trav 150cm w 18-12-6 RD
Int3 – 45kg/30kg; each Trav 76cm w R-dips (R/B)
Beg1 – 40kg/27kg; each Trav 76cm w Bar or R-dips (B/P)
Beg2 – 35kg/22kg; each Crab W 3m w Seated P-dips (Legs str)
Beg3 – 25kg/15kg; each Crab W 3m w Seated P-dips (Legs bnt)

Substitutions:

Shoulder –
Cleans – Fine
RD – Push-ups or sub with RR (or BOR)
Par or Box Trav – Neutral hold 10 sec per Traverse

Back –
Cleans – Fine (limit depth/load as needed)
RD – Fine or Push-ups
Par or Box Trav – Fine or Neutral hold 10 sec per Traverse

Knee –
Cleans – Fine (limit depth/load as needed)
RD – Fine
Par or Box Trav – 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

Featured Image – @daniellebrandon7 wins the “SKILL SPEED MEDLEY” event at the 2022 CrossFit Games … today we complete a modified version in class (Image courtesy of CrossFit, Inc).

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 – 160822 

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 Coach Dave to get them!

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

1) Practice – Crossover SU/DU, Peg Board/Long. PU/Pistols/HSW Ramp

Score = For Quality

then..

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Mens heats – https://www.youtube.com/watch?v=TYJA7yWCvcw

SKILL SPEED MEDLEY

3 rounds of races through pegboards, jump-ropes, pistols and handstand walks.

Quarterfinal Round:

3/2 pegboard ascents
75 unbroken single-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course 10m (Reg Ramp – up Ramp, dwn stairs)

20 fastest athletes advance

Semifinal Round:

2/1 strict pegboard ascents
50 unbroken double-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, pirouette start 10m (Reg Ramp – 360deg piroutte start, up ramp, dwn stairs)

5 fastest athletes advance

Final Round:

1 strict pegboard ascent
25 double-under crossovers
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, low start 10m (Reg Ramp – 3m parallette, dwn stairs)

Time cap: 3-3-3 minutes

Athletes will race through the 4 stations, with the fastest times moving on to the next round.

CFA Class – 3 heats of 3 min

Equip Options:
Do longitudinal Pull-ups if you do not have a Peg Board
Note diff’s below btwn unbroken vs broken allowed ; crossover SU vs DU ; HSW ramp differences

CFA LITE Options:
Pistols – broken allowed from Int1
T2 (Level 2) – 1) 2/1 PB; 35 U-SU, 40 U-SU; 2) 1/0.75 PB, 25 U-DU, 25 U-DU; 3) 1 S-PB, 15 CO-DU; Pistols; HSW as Rx but can break
T1 (Level 4) – 1) 3x/1.5x Half-C; 35 U-SU, 40 SU; 2) 1x Half PB, 25 U-DU, 25 DU; 3) 1 S-PB, 10 CO-DU; Pistols; HSW as Rx but can break
Int1 – 12/6 PB PU (ft on wall); 35 U-SU, 40 SU; 2) 6/4 PB PU, 25 U-DU, 25 DU; 3) 6/4 S-PB PU, 10 CO-DU; Pistols; 10m HSW down ramp only
Int2 – 10/5 PB PU (ft on wall); 30 U-SU, 45 SU; 2) 6/4 PB PU, 15 U-DU, 30 DU; 3) 6/4 S-PB PU, 10 CO-SU; Pistol (Green/Hold Rings); 10m HSW
Int3 – 8/4 PB PU (ft on wall); 25 U-SU, 50 SU; 2) 5/3 PB PU, 10 U-DU, 20 DU; 3) 5/3 S-PB PU, 7 CO-SU; Pistol (Hip Crease < hips); 10 m HSW or 3 WW
Beg1 – 8/4 Long PU (G/P); 25 U-SU, 50 SU; 2) 5/3 Long PU (G/P), 25 U-SU, 25 SU; 3) 5/3 Long PU (G/P), 5 CO-SU; Lunges or Box Pistol (Hip crease just abocve hip); 3 Half-WW
Beg2 – 8/4 1x Ring-RR (1/0.5m); 10 U-SU, 50 SU; 2) 5/3 1x Ring-RR (1/0.5m), 10 U-SU, 40 SU; 3) 5/3 1x Ring-RR (1/0.5m), 5 CO-SU’; Lunges; 3 1-step WW
Beg3 – 8/4 1x Ring-RR (0.5m/0m); 60 SU; 2) 5/3 1x Ring-RR (0.5m/0m), 50 SU; 3) 5/3 1x Ring-RR (0.5m/0m), 20 SU; Static Lunges; 3 WormW

Substitutions:

Shoulder –
PB – Fine or Rev grip PU/BOR/RR
SU/DU/CO-DU – Fine
Pistols – Fine
HSW – Plus Pushups x3

Back –
PB – Fine or Rev grip PU/RR
SU/DU/CO-DU – Fine or calf pulses
Pistols – Lunges or Airsquats (2x reps)
HSW – Plus Pushups x3

Knee –
PB – Fine
SU/DU/CO-DU – Fine
Pistols – Static partial Lunges or Airsquats (2x reps)
HSW – 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