Featured Image – @haleyadamssss was the winner of the “Bike to Work” 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 – 150822 

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

Bike to Work

For time:
75 toes-to-bars
5-mile bike
75 chest-to-bar pull-ups
5-mile bike

Time cap: 50 minutes

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
*8046m Bike – 5 mile – Sub 3218m Run or Row
Row sub SDHP (20/12kg)
Int1 – 70 T2B, 65 C2B;2x 8046m Bike/3218m Run/Row/322 SDHP
Int2 – 65 T2B, 75 PU;2x 4.5mile/7242m Bike/2900m Run/Row/290 SDHP
Int3 – 60 T2B, 70 PU;2x 4mile/6437m Bike/2575m Run/Row/258 SDHP
Beg1 – 75 HLR (or Lying F2H), 75 PU (P/G); 2x 4mile/6437m Bike/2575m Run/Row/258 SDHP (16/10kg)
Beg2 – 75 HKR (or Lying K2H); 75 RR (1/0.5m); 2x 3mile/4828m Bike/1930m Run/Row/193 SDHP (12/8kg); Cap 40 min
Beg3 – 60 Sitting (K2C); 60 RR (0.5/0m); 2x 2.5mile/4023m Bike/1609m Run/Row/161 SDHP (8/5kg); Cap 30 min

Substitutions:

Shoulder –
C2B/PU – Rev Grip PU/RR/BOR
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Bike/Row/Run – Fine
SDHP – sub Russ KBS

Back –
C2B/PU – Rev Grip PU/RR/BOR
T2B – F/Bridge 1 = 3 sec (20 sec hold = 7 reps)
Bike/Row/Sdhp/Run – bike

Knee –
C2B/PU – Fine (Watch Kick-up/down)
T2B – fine or LITE
Bike/Row/Sdhp/Run – Fine (avoid what niggles)

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 – 120822 

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) Snatch Deadlift, Hang Power Snatch, Power Snatch – E2ndMon2ndM for 10 min (5 Rnds) (>75% 1RM)

Score = Load

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

then…

2) AMRAP the following for 12 min:
15 Crossover DU
5 TNG Power Snatches (60/40kg)
7 BB Facing Burpees

Score = Total Reps

CFA LITE Options:
Only count crossover reps
Int1 – 55/36kg; 12 C-DU
Int2 – 53/34kg; 10 C-DU
Int3 – 50/32kg; 8 C-DU
Beg1 – 45/30kg; BBF Bp SO; 15 C-SU
Beg2 – 35/22kg; BBF Bp SO; 30 SU
Beg3 – 25/17kg; BBF Bp SO; 25 SU

Sub’s –
Shoulders
C-DU – Fine or DU
Power Snatch – Power Cleaqn
BBF Burpees – Straight Arm Burpees

Back –
C-DU – Fine or calf pulses
Power Snatch – Hip Thrusters or light hang power snatch
BBF Burpees – Straight Arm Burpees

Knees –
C-DU – Fine or calf pulses
Power Snatch – Fine (light/hang)
BBF Burpees – Straight Arm Burpees

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 – 110822 

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) Complete 6 Rnds of the following FT:
5 Front Squat (100kg/65kg)
15 m Handstand Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
Front Squat – is from the floor!
HSW 15 m = 15 reps

CFA LITE Options:
Rx – 100/65kg
Level1 – 95/62kg
Level2 – 90/59kg
Level3 – 88/57kg
Level4 – 85/55kg
Int1 – 80/52kg; 12m HSW
Int2 – 75/49kg; 10m HSW
Int3 – 73/47kg; 9m HSW or 3 WW
Beg1 – 68/44kg; 3 Half WW
Beg2 – 55/36kg; 3 1-step WW
Beg3 – 40/26kg; 3 Worm Walks

Sub’s –
Shoulders
FS – fine
HSW – Opp Sh Taps – pushup pos (3 for 1m)

Back –
FS – Hip Thr
HSW – Fine or Opp Sh Taps – pushup pos (3 for 1m)

Knees –
FS – Limit depth and load as needed
HSW – Fine (watch kick-up/down)

then…

2) Repeat fronm 6 Oct 2020…
Complete 5 Rnds of the following FT:
25 Pull-ups
400 m Run

TC – 17 min

Score = Time/Tc plus 1 sec/rep missed

CFA LITE Options:
RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 36 Reps on BOR
Int1 – 20 PU/36 BOR 45/30kg; 22.5/15kg
Int2 – 18 PU/36 BOR 40/25kg; 20/15kg
Int3 – 15 PU/26 BOR 35/20kg; 16/12kg
Beg1 – PU (P/G)/36 BOR 30/15kg; 16/10kg
Beg2 – RR (1,5/1m)/36 BOR 20/12kg; 12/8kg
Beg3 – RR (1/0,5m)/36 BOR 15/8kg; 8/5kg; Run 300
Untrained TC – 3 Rnds, B3 but 15 PU, TC 10 min

Substitutions:
Shoulder –
PU – Rev Grip Strict (60%)/RR/BOR
Run – Fine

Back –
PU – Strict (60%)/RR
Run – Cycle (2.5x dist) or High Hang SDHP

Knee –
PU – Fine (watch Jump up/drop down)
Run – Cycle (2.5x dist) or High Hang SDHP

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 – 100822 

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) Strict Press 3, Push Press 5 – E90son90s for 6 Rnds (9 min) (Count sets >70% SP 1RM)

Score = Max Load

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

Substitutions:

Shoulder –
SP – Hang Power Cleans
PP – Plus Push-ups (10-15 reps)

Back –
SP – Lighter, more reps or Deficit Push-ups
PP – Lighter, more reps or Push-ups

Knee –
SP – Fine
PP – Fine or Drop the weight and do 5 more Strict Press

then…

2) In Teams of 3, AMRAP 15 min he following with a DB/KB:
Athlete 1 (calls change) – 10 Farmers Carry Step-overs (24×2/16x2kg at 61cm/51cm)
Athlete 2 – DB Push Press (25kg/15kg)
Athlete 3 – GHD SU or Weighted SU (25kg/15kg)

Score = Total Reps

CFA LITE Options:
DB SO – farmers carry wih 2x db/kb
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 16/10kg
Beg2 – W-SU (51cm), 12/8kg
Beg3 – W-SU (41cm), 8/5kg; BW Sit-ups/Crunchies

Substitutions:

Shoulder –
FW-BS – Fine
PP – Push-ups or Plus-Push-ups (3 for 1)
W-Sit-Ups – Fine

Back –
FW-BS – Fine (reduce load/height)
PP – Fine or Strict Press
W-Sit-Ups – Front Bridge 2 sec = 1 Rep

Knee –
FW-BS – Fine (reduce load/height)
PP – Fine or Strict Press
W-Sit-Ups – Fine or Front Bridge 2 sec = 1 Rep

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 – The Fittest on Earth – 1st place Teams, Affiliate Champions @mayhemfreedom with captain @richfroning (6th time team champs), 1st Place Women @tiaclair1 (6th consecutive) and 1st place men @justinmedeiros34 (2nd Time) (Images 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 – 090822 

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) OHS 3 – E90sOn90s for 9 min (6 Rnds) (count ses >70% 1RM)

Score = Load

CFA LITE OPTIONS:
TC Group/or if you have not been squatting much, keep the weight light

Subs –
Shoulders –
OHS – Front Squat or Safety Bar Back Squat

Back –
OHS – Lighter or Hip Thrusters (loaded/banded)

Knee –
OHS – Lighter or Hip Thrusters (loaded/banded)

then…

2) Complete the following FT:
27-21-15 OHS (50kg/32kg)
27-21-15 HSPU

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 25/15kg
Int1 – 45/30kg; 22.5/15kg; 21-15-9 HSPU
Int2 – 40/25kg; 20/15kg; 1/2 Abm
Int3 – 35/20kg; 16/12kg; 2/3 Abm
Beg1 – 30/15kg; 15/10kg; PPU (61/51cm)
Beg2 – 20/12kg; 12/8kg; PPU (51cm/Flr)
Beg3 – 15/8kg; 8/5kg; PPU (Flr/Kns)
TC (untrained) – 21-15-9, PVC (PPU Kns)

Substitutions:
Shoulders –
OHS – Front Squat or Safety Bar Back Squat
HSPU – Plus Pushups (3 for 1)

Back –
OHS – Lighter or Hip Thrusters (loaded/banded)
HSPU – Strict HSPU or Plus Pushups (3 for 1)

Knee –
OHS – Lighter or Hip Thrusters (loaded/banded)
HSPU – Fine (watch kick-up/drop-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

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 – 080822 

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) Repeat from 9 Oct 2020…

Tabata the following:

a) Hallow Rocks

Rest 2 min

b) C2B Pull-ups

Rest 2 min

c) Jumping Lunges

Rest 2 min

d) Toes to Bar

Rest 2 min

e) Burpees

Score = Total Reps

Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

CFA LITE:
S-PU Sub BOR BB – 45/30kg (divide reps by 1.5); Single Impl – 25/15kg (divide reps by 2)
Int1 – C2B/BOR (40/25kg; 20/15kg)
Int2 – PU/BOR (40/25kg; 20/15kg)
Int3 – PU/BOR (35/20kg; 16/12kg)
Beg1 – H-Arch Lift; PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg); Step Lunges; HLR (or Lying F2H)
Beg2 – H-Crunch; RR (1/0.5m)/BOR (20/12kg; 12/8kg); Step Lunges; HKR (or Lying K2H)
TC/Beg3 – Crunch; RR (0.5/0m)/BOR (15/8kg; 8/5kg); Static Lunges; Sitting (K2C)
TC (untrained) – complete every 2nd Tabata (i.e. 4 x 20s Work in 4 min)

Substitutions:

Shoulder –
HR – Fine (arm on belly)
C2B/PU – Rev Grip PU/RR/BOR
J-Lunges – Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Bps – Str arm Bps

Back –
HR – H-Crunch OR Cross-Over Crunch
C2B/PU – Rev Grip PU/RR/BOR
J-Lunges – Static Lunge
T2B – F/Bridge 1 = 3 sec (20 sec hold = 7 reps)
Bps – Str arm Bps

Knee –
HR – Fine
C2B/PU – Fine (Watch Kick-up/down)
J-AS – AS or Static Lunge (Limit ROM as needed)
T2B – fine or LITE
Bps – Str arm Bps

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 – Repost from @crossfitgames instagram … Click here to view all the info on instagram on how to watch the CrossFit Games and Click here for the schedule (website) … that is currently broadcasting (Wednesday to Sunday this week)!!

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 – 050822 

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 Ring Muscle-ups

Score = Total Reps

LITE Options:
Beginners – NB only move onto the next level once 80% proficient; Further scaling – Rings attached to bands for resistance!

then…

2) Reebok CrossFit Games – Open Workout 20.5

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5

WORKOUT 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀14-lb. WB, 9ft
♂20-lb. WB, 10ft

Scaled (Ages 16-54)
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 10ft

Teenagers 14-15
♀10-lb. WB, 9ft
♂14-lb. WB, 9ft

Scaled Teenagers 14-15
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 9ft

Masters 55+
♀C2B PU, 10-lb. WB, 9ft
♂C2B PU, 20-lb. WB, 9ft

Scaled Masters 55+
♀J-C2B PU, 10lb. WB, 8ft
♂J-C2B PU, 14lb. WB, 8ft

CFA LITE:
Int1/2/3 – Rx
Beg1 – J-C2B, 6.3/4.5kg to 10/9 ft
Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft)
Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft)

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

Substitutions:

Shoulder –
Row – Fine or SDHP -Ruass KBS
DU – Fine
Run – Fine

Back –
Row – Airbike 2.5x dist
DU – Fine/Pulses
Run – Airbike/Bike 2.5xc dist

Knee –
Row – Fine or SDHP – Fine
DU – Fine/Pulses
Run – 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 – Repost from @crossfitgames instagram … Click here to view all the info on instagram on how to watch the CrossFit Games and Click here for the schedule (website) … that is currently broadcasting (Wednesday to Sunday this week)!!

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 – 050822 

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) Wall Walks (Chamelion) – take 30 sec to complete 1 Wall Walk (15 sec up/15 sec down), rest 30 sec – EMOM 10 min

Score = Reps out of 10 (for a rep to count you must take 30 sec from floor to floor, no faster)

CFA LITE:

Beg 1 – Half WW

Berg2 – 1 Step-WW

Beg3 – Worm W (all slow motion – 30 sec per rep)

then…

2) In Teams of 5, in Indian File, AMRAP for 18 minutes:
7m Sled Push (30kg Plus 30kg/10kg)
7m Sled Pull – Seated Rope (30kg Plus 30kg/10kg)
7 Box Jumps (61cm/51cm)
7 Cal Airbike OR Row or Ski Erg
7 Burpees…then fall into line for next sled push
NB – 1st to finish burpees falls next in line to allow for overtaking!

Score = Total meters, reps and cal

CFA LITE Options:
Int1/2/3/Beg1 – same
Beg2/3/TC – Sled (30kg plus 20/5kg)

Substitutions:

Shoulder –
Sled Push – Harness pull
Sled Pull – Fine
BJ – Fine
AB/Row/SE – Fine (watch SE – no higher than shlder)
Bps – Str arm Bps

Back –
Sled Push – Fine
Sled Pull – Fine
BJ – Box step over
AB/Row/SE – Airbike/bike
Bps – Str arm/table Bps

Knee –
Sled Push – Fine
Sled Pull – Fine
BJ – Box step over
AB/Row/SE – Fine
Bps – 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 – 040822 

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) Complete the following complex E2ndMon2ndM for 12 min (6 Rnds) (Max Day):
Clean Deadlift, Hang Power Clean, Power Clean

Score = Load

then…

2) EECC 2019 Team, Event 3 (Diane cousin) –

M1/F1 Complete 21-15-9 FT:
HSPU (S/K), partner HS,
Synchro PC (70kg/45kg)

into…

repeat for M2/F2 (but for class purposes complete at same time)

TC = 7 min (extended to 10 min) then 2nd couplet

Score = Time (Couplet 1 plus 2)/TC plus 1 sec/rep missed (on both/either couplets)

You can tag your gender partner to complete your movement, complete 5 bps after your attempt, swop. Do every time break

Partner HS Hold to work on HSPU

LITE Options:

Int1 – HSPU (1/2 AbM), 60/40kg

Int2 – 57/37kg

Int3 – HSPU (2/3 AbM), 53/33kg)

Beg1 – PU (ft/k), Piked Hold, 50/30kg

Beg2 – 40/25kg ; Beg3 – 30/15kg

IF ALONE – 1/2 HSPU (HS hold time takes for HSPU), PC as is. (Note you did alone)

Substitutions:

Shoulder –
HSPU – Push-ups or Plus push-ups (3 for 1)
DL/Cl/HPC – Fine or just DL

Back –
HSPU – Push-ups
DL/Cl/HPC – Lighter or Back Rehab

Knee –
HSPU – Fine
DL/Cl/HPC – 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