Featured Image – Anrika and Phumelela on some partner axel bar deadlifts!!!!

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 – 010822 

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)
a) Front Squat 3-3-3 (Max Day)

Score = Load

b) Front Squat 40 Reps FT on 55% 1RM

Score = Time
NB – You can break as needed but this is for time!

NB – choose level according to load used

CFA LITE Options:
Rx – >99/>63kg
Level1 – 94/65kg
Level2 – 88/62kg
Level3 – 86/60kg
Level4 – 83/58kg
Int1 – 80/56kg
Int2 – 75/52kg
Int3 – 71/49kg
Beg1 – 67/46kg
Beg2 – 55/35kg
Beg3 – <39/<25kg

then…

2) Complete 3 Rounds of the following FT:
100 m Waiter / Suitcase Walk (32kg,24kg / 24kg,16kg)
400 m Run
10 Bar Muscle-ups

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed
NB – heavier KB or DB as suitcase, lighter overhead
NB – use a KB or a DB or a mixture

CFA LITE Options:
Int1 – 7 Bar M-ups
Int2 – 5 Bar M-ups
Int3 – 32kg,20kg / 24kg,12kg, 7 Bar M-ups (B/P)
Beg1 – 24kg,16kg / 20kg,10kg, 10 Pull-ups (P/G), 10 Push-ups (F-2 up 1 dwn)
Beg2 – 20kg,10kg / 12kg,5kg, 10 Ring Rows (1m/0.5m), 10 Push-ups (2 up 1 dwn/kns)

Substitutions:

Shoulder –
WW/SW – Farmers W inv side
Run – Fine
BMU/PU – Rev Grip Strict PU or BOR or RR

Back –
WW/SW – Sled Pull 100m (harness on hips)
Run – Airbike 2.5x dis
BMU/PU – Rev Grip Strict PU or BOR or RR

Knee –
WW/SW – Fine
Run – Fine or Airbike 2.5x dis
BMU/PU – Fine (watch jump-up/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 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 – Some “odd object type” training by changing the orientation of the barbell and working together in pairs, on a fun team workout!!!

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 – 010822 

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) Team Reebok CrossFit Games 2019 (https://games.crossfit.com/workouts/games/2019)

In Teams of 4 – BIG CHIPPER

For time, working in pairs:
50 cheese curd cleans
50 box jump-overs
50 team axle-bar deadlifts
50 synchro GHD sit-ups
12 burpee Snail jump-overs
30 synchro GHD sit-ups
30 team axle-bar deadlifts
30 box jump-overs
30 cheese curd cleans

♀70-lb. (32kg) curd, 30-in. (76cm) box
♂100-lb. (45kg) curd, 36-in. (91cm) box
♀♂ 715-lb. (324kg i.e. 81kg e) deadlift (1 bar)

TC – 30 min (25 min actual TC)

Score = Time/TC plus 1 sec/rep missed

AFL If Alone – Halve reps for all, except DL (use half DL values below for 1 fat bar)

Notes
Work in M/M and F/F pairs, all at the same time!
Teams will advance after 25 reps of each exercise on the way down and after 15 reps on the way back.

LITE Options:
Class subs: Cheese Curd Cl – Bumpers strapped together (RX 25kg,20kg / 2x15kg) ; DL (M/F Pairs) – 2 x Fat Bars 157kg/bar(94kgM, 63W sides) ; Bpe Snail JO – Bpe Vault/O (122/102cm)
Int1 – CCC 40/25kg, DL 145kg(84/56kg), Situp (20/10kg)
Int2 – same-Bp BJO 76/61cm
Int3 – same-CCC 35/20kg, DL 125kg(72/48kg), Situp (10/5kg)
Beg1 – CCC 30/20kg, DL 105kg(60/40kg), BJO 61/51cm, Situp (5/2.5kg), BpeVO (102/76cm)
Beg2 – CCC 20/10kg, DL 75kg(42/28kg), BSO 51cm, Situp, BpeVO (61cm)

Substitutions:
Shoulder –
Cheese curd cleans – Fine or CC DL
BJO – Fine
Axle-bar deadlifts – Fine
GHD/sit-ups – Fine (inv on belly)
Burpee Snail jump-overs – str arm bp

Back –
Cheese curd cleans – Hip thr
BJO – B-SO
Axle-bar deadlifts – Airsquat (2x reps)
GHD/sit-ups – F/Bridge (3x reps)
Burpee Snail jump-overs – str arm bps or table bps

Knee –
Cheese curd cleans – Fine
BJO – Fine or B-SO (adjusCheese curd cleans – Hip thr
BJO – B-SO
Axle-bar deadlifts – Airsquat (2x reps)
GHD/sit-ups – Fine
Burpee Snail jump-overs – str arm bps or table bps adjust height

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 – From left… Avette, Manuella and Vicky all on various levels of Pistols (single leg squats). Avette is on band assisted pistols on our Intermediate 2 level, Manuella is performing them RX’ed (as prescribed) and Vicky is completing box pistols on our Beginner 2 level! Each appropriately loading for their current level of fitness and skill, ensuring the movement is challenging yet safe!!!!! 

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 – 010822 

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) Team Reebok CrossFit Games 2019 (https://games.crossfit.com/workouts/games/2019)

In Teams of 4 – Rope Worm

For time:
7 synchro rope climbs
42 Worm thrusters
5 synchro rope climbs
30 Worm thrusters
3 synchro rope climbs
18 Worm thrusters

Order: All at once
Worm Thrusters Class Substitute – Synchro BB Thrusters (2 on 1 BB)
M/M – 80kg; F/F – 60kg
Rope Climbs Class Substitute – 2 Ropes (synchro 2 athletes – M/F)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

NB – Max Clean and Jerk 2 min after “Rope Worm” Event

Notes
• Team Event 3 will begin 2 minutes after the start of Team Event 2.
• On the rope climb, all athletes must touch the top bracket at the same time.
• During the Worm thrusters, teams will advance once half the reps are complete.

If Alone – 43kg/30kg Thrusters and Rope Climbs as is
If using BB – divide values by 2

LITE Options:
Rope Worm
Int1 – same
Int2 – 5-3-2 RC, 70/50kg
Beg1 – 21-15-9 R/Pulls (L2S, str), 60/40kg
Beg2 – 21-15-9 R/Pulls (L2S, bnt), 50/30kg
Beg3 – 21-15-9 R/Pulls (L2S, squat), 50/30kg

then…after 2 min rest…

2) In Teams of 4 – Clean and Jerk

1-rep-max clean and jerk

Order: Any, with one athlete lifting at a time
Time cap: 7 minutes

Score = Total Loading (note individual lifting loads)

Notes
This is any clean, any jerk
Each team will have one 20-kg barbell.
Throughout the event, the weight on the barbell may not decrease.
The team’s score will be the sum of each member’s heaviest lift.

LITE Options:

Clean and Jerk – Reduce loading so great form is maintained!

Substitutions:

Shoulder –
RC – Fine or Rev Grip Strict PU or BOR or RR (6/ascent)
Thr – F/squat
C&J – Clean onl

Back –
RC – Fine but BW (no jump) or same as shlder
Thr – Hip Thruster
C&J – Rehab work

Knee –
RC – Fine (careful w jump)
Thr – Fine (adjust load/depth)
C&J – Fine (adjust load/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 – Jemima “Mighty Mouse” on Deficit HSPU’s!

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 – 300722 

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) Triple 3 – Event 1 2018 Reebok CrossFit Games (Event 1 2016 Regionals)(180518/140724)

For time:
3,000-m row
300 double-unders
3-mile run

TC = 49 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – Same, Row sub 300 SDHP (20/13kg)
Int2 – 210 DU
Int3 – 180 DU
Beg1 – 2km Row/200 SDHP (16/10), 200 SU, 3.21km Run
Beg2 – 1km Row/100 SDHP (12/8kg), 100 SU, 1.61km Run

Scaling Note…
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long (20-30 minutes).

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 – Alwyn and Coach Eva on Synchro Sandbag Walking lunges at our 2017 East Cape Champs!

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 OPTONS & 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 – 270722 

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) Reebok CrossFit Games (Regionals 2018), Event 3 Individuals 

For time:
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
36 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
45 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
54 single-leg squats

TC = 13 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 6 M-up, 15m HSW (over 25kg)
Int2 – B/M-up (B/P), 10m HSW, 27-36-45 pistols
Int3 – B/M-up (P/G), 10m HSW or 3 WW, 27-36-45 Ast. Pistols(Ring or P/G)
Beg1 – PU (P/G), RD (P/B), BW (str) 30m/3x Half WW, Lunges
Beg2 – RR (1m/0.5m), Seated P/D (Str), BW (bnt) 30m/3x 1-step WW, 27-36-45 Lunges
Beg2 – RR (0.5/0m), Seated P/D (Bnt), BW (bnt) 30m/3 Worm-W, 21-27-36 Static Lunges

Substitutions:

Shoulder –
MU – Rev Grip Strict PU or BOR or RR AND plus Pushups (5 for 1)
HSW – PU Hold Opp shlder taps
Pistols – Fine

Back –
MU – Strict 60% reps Fine OR Rev Grip Strict PU or RR AND Dips
HSW – PU Hold Opp shlder taps
Pistols – Rather Airsquat or Static Lunges

Knee –
MU or PU/Dips – Fine (watch jump-up/drop-off)
HSW – Fine (watch kick-up/down)
Pistols – Rather Lunge even if add load (watch knee position/depth/load)

then…

2) Complete the following FT (break up as needed but complete each Mvt before moving on):
90 s Front Tuck Lever Hold
90 s Neutral Ring Hold
90 s L-sitting
90 s X-Bridge L
90 s X-Bridge R

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – Same as RX
Int2 – 70 sec each
Int3 – 60 sec each
Beg1 – Tuck Hang, Bar Neutral Hold, Tuck Sit, Side B
Beg2 – 1 Leg up T-Hang, Neutral hold (Seated Parr – Str), Tuck Sit (1 ft down), Side B (X-Knees)
Beg3 – Front Bridge, Neutral hold (Seated Parr – Bnt), Tuck Sit (1 ft down), Side B (Knees)

Substitutions:

Shoulder/Back
F-TLH – lower levels Lite
N-HR – lower levels Lite
L-sit – lower levels Lite
X-B – lower levels Lite or repeat FBridge

Back –
F-TLH – lower levels Lite
N-HR – lower levels Lite
L-sit – lower levels Lite
X-B – lower levels Lite or repeat FBridge

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 – Coach Thando playing with a heavy Dumbell …

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 OPTONS & 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) 1 Cluster, 6 Front Squats – E2ndMon2nd for 10 min (5 Rnds)

Score = Load

Subs:
Shoulder – Squat Clean, FS or switch to Back Squat w safety bar

Back – Back Rehab (or Hip Thrusters)

Knee – Limit depth and load as needed

then…

2) Repeat from 16 July 2019…

AMRAP the following for 16 min:
100 DU
30 T2B
8 Parallette HSPU (25cm/17.5cm)

Score = Total Reps
RX = 138 Reps/Rnd

LITE Options:
Int1 – 85 DU, 25 T2B, D/HSPU (15/9cm), 118R/R
Int2 – 75 DU, 20 T2B, D/HSPU (3/1.5cm), 103R/R
Int3 – 65 DU, 15 T2B, HSPU, 88 Reps/Rnd
Beg1 – 100 SU, 25 HLR, PPU (61/51cm), 133R/R
Beg2 – 75 SU, 20 HKR, PPU (51cm/Fl), 103R/R
Beg3 – 75 SU, 20 Sit K2C, PPU (Fl/kns-2x abm), 103R/R

Substitutions:
Shoulder –
DU – Fine
T2B – Lying Ft to hands (inv arm on belly)
HSPU – Plus Push-ups (4 for 1)

Back –
DU – SU or Calf Pulses
T2B – Front Bridge (3 sec/rep)
HSPU – Push-ups (2 for 1)

Knee –
DU – Fine or SU/Calf Pulses
T2B – ine but watch jump-up/drop-off
HSPU – 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 – Throwback to the 2017 East Cape Champs … RX Individuals on The Beach Event … 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 OPTONS & 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 – 250722 

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) Event 1 of 2016 Regionals of the Reebok CrossFit Games 

Complete for Time:
10 squat snatches (185/135 lb. i.e. 84kg/61kg), by 2:00
8 squat snatches (205/145 lb. i.e. 93kg/66kg), by 4:00
6 squat snatches (225/155 lb. i.e. 102kg/70kg), by 6:00
4 squat snatches (245/165 lb. i.e. 111kg/75kg), by 8:00
2 squat snatches (265/175 lb. i.e. 120kg/79kg), by 11:00

Time cap: 11 minutes

Score = Time/TC plus 1 sec/rep missed
CFA Class … note where you fall out for scoring purposes but then continue as far as you can until TC of 11 min

LITE Options:
Take % below for all lifting loads
Level 1 – 90% of RX
Int1 – 80% of RX
Int2 – 70% of RX
Int3 – 60% of RX
Beg1 – 50% of RX
Beg2 – 40% of RX

Subs:
Shoulder – Squat Clean

Back – Back Rehab (or Hip Thrusters)

Knee – Limit depth and load as needed

then…

2) Progression from last week…

EMOM for 12 min:
Min 1 – 5 Strict C2B Pull-ups (weighted)
Min 2 – 5 Strict Ring Dips (weighted)

Score = Max Load (sum of heaviest load for each)

CFA LITE Variations:
Int1/2/3 – same
Beg1 – C2B PU (assist), RD (assist)
Beg2 – 30 RR (walk feet forward), 30 Seated P/Dips (load weight lap)
LITE Scores – Beg1,2,3 simply put 1 and note what used and select appropriate level

Substitutions:

Shoulder –
PU – Rev Grip Strict PU or BOR or RR
Dips – plus Pushups (3 for 1)

Back –
PU – Fine but BW
Dips – Fine but Body Weight

Knee –
PU – Fine
Dips – 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 – Throwback to the 2018 East Cape Champs … our RX winner Robbie Heuer on the snatch ladder… ECC REGISTRATIONS OPENED TODAY!! 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 OPTONS & 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 – 230722 

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

Today we repeat Friday’s WOD … for those who did complete this WOD yesterday, please complete anyt of the WOD’s missed this week or ask the coach for a WOD/S from the AFL Training program!

NB – For Class timing purposes – the 2 athletes can complete the last AMRAP at the same time!

1) Dave Levey Games Bound 19.1 (DLGB 19.1):

Each athlete finds a 1 Rep Max Snatch

Time Cap is 5 minutes

Score = Load (Ath.1) + Load (Ath.2)
Tiebreaker: Sum of Body Weights

Then there is a 1 min transition and …

at 6 min into Dave Levey Games Bound 19.2 (DLGB 19.2):

Complete 27-21-15-9 of:
Thrusters (45kg/30kg)
C2B Pull-ups
BB Facing Burpees

Athlete Order – 1st athlete 27/27/27, 2nd athlete 21/21/21, 1st athlete 15/15/15, 2nd athlete 9/9/9

Time Cap is 15 min

Score = Time/TC plus 1 sec/rep missed

Note: Both DLGB 19.1 & 19.2 must be completed within the same 21 minutes
*Loading/Scaling variations are indicated below for the different divisions

(Teams of 2 – M/M, F/F or M/F)

Scaling (LITE) – INT1 and BEG1:
INT1 – 40/25kg, PU (chin over), BBF Bps
BEG1 – 25/15kg, Jumping PU 15.24cm (C2B), BBF Bps (SO)
NEW Additional LITE…
Beg2 – 20/12kg, RR (1/0.5m), BBF Bps (SO)
Beg3 – 15/9kg, RR (0.5/0m), BBF Bps (SO)

then…

3) Dave Levey Games Bound 19.3 (DLGB 19.3)

Complete as many rounds and reps as possible in 10 minutes of:
30 DU
15 OHS (45kg/30kg)
10 m Handstand Walk
NB – Ath. 1 AMRAP 5 min, Ath. 2 AMRAP 5 min

Score = Total Reps

*Note – 10 m HS walk:
– 1 m counts as 1 rep (1 length = 5 reps = 5 m)
– Athletes must walk a minimum of 1 m unbroken

(Teams of 2 – M/M, F/F or M/F)
Scaling (LITE) – INT1 and BEG1
INT1 – 30 DU, 35/20kg, 10 m (2x5m) HSW (Restart where end/fail)
BEG1 – 30 SU, 25/15kg, 10 m (2x5m) Bear Walk

NEW Additional LITE…
Beg2 – SU, 20/12kg, 10 m (2x5m) Bear Walk
Beg3 – SU, 15/9kg, 10 m (2x5m) Bear Walk

Substitutions:

Shoulder –
Snatch – Clean (squat)
Thr – Front Squat
C2B/PU – 60% Strict Rev Grip or BOR/RR
BBF Bps – Fine (str arm Bps)
DU/SU – Fine
OHS – Front Squat
HSW – PU Hold w Opp Sh taps (3 per m)

Back –
Snatch – Back Rehab or lighter Hang Snatch practice
Thr – Light or Hip Thrusters
C2B/PU – 60% Strict Rev Grip or RR
BBF Bps – Fine (str arm Bps)
DU/SU – Fine
OHS – Airsquat (banded)
HSW – PU Hold w Opp Sh taps (3 per m)

Knee –
Snatch – Fine or limit depth as needed
Thr – Fine (limit depth/load as needed)
C2B/PU – Fine (watch jump-up/drop-off)
BBF Bps – Fine
DU/SU – Fine
OHS – Fine (limit depth/load as needed)
HSW – 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