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

Featured Image – Throwback to the 2017 East Cape Champs … Alan Foulis and Individual athlete’s on a Beach Event … a couplet of Sandbag Cleans and Handstand Push-ups! Please scroll down for more info on our 6th @EastCapeChamps in-person Event …

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 – 220722 

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

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

Featured Image – Throwback to the 2018 East Cape Champs … Individual athlete’s on the Handstand Walk Ramp and Stairs! Please scroll down for more info on our 6th @EastCapeChamps in-person Event …

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 – 210722 

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) E90sOn90S for 9 min (6 Rnds) climb to a Max Day:
Rnd 1 – 5 R-DB OH Lunge (1 FR, 1 OH)
Rnd 2 – 4 L-DB OH Lunge (1 FR, 1 OH)

Score = Load

CFA LITE Options:
Focus on maintaining great form! Reduce loading as needed!

Subs –
See below…

then…

2) 2018 Reebok CrossFit Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 31kgx2 DB, 61cm box
Women: 22.5kg DB, 51cm box

TC – 22 min (Men actual is 17 min and Women 22 min)

Score = Time/TC plus 1 sec/repm missed

CFA LITE Options:
Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.
DB Lunge – (1 FR, 1 OH)
T2B sub RX – Lying Feet 2 Hands
AB sub – 600m run (Int), 400m run (Beg)
30.48m Walking Lunge
Int1 – 35 reps HSPU, T2B, 50cal AB, DB (22.5kgx2/15kgx2)
Int2 – 40 HSPU (1/2abm)
Int3 – 40 HSPU (2/3abm)
Beg1 – 40 PPU (61/51cm), HLR (Lying K2H), 35cal AB, 35 SO (15kgx2/10kgx2 at 61/51cm)
Beg2 – 40 PU (51cm/Flr), HKR (Lying K2H), 30cal AB, 30 SO (10kgx2/7kgx2 a 51/41cm)
Beg3 – 40 PU (51cm/Flr), Sit K2C, 30cal AB, 30 SO (5kgx1/2.5kgx1 a 41/30cm)

Substitutions:

Shoulder –
HSPU – Plus Push-ups 3 for 1
T2B – Lying Ft to hands (inv arm on belly) or GHD SU/SU
AB or Run – Fine
DB BSO – Fine
DB OH Lunge – Fine on non-inv side for OH

Back –
HSPU – Plus Push-ups 3 for 1
T2B – Front Bridge (3 sec/ 1 rep)
AB or Run – Airbike
DB BSO – Single leg Hip Thrusters
DB OH Lunge – Lunges BW (2x reps/distance)

Knee –
HSPU – Fine (watch kick-up/down)
T2B – Fine (watch jump-up/down)
AB or Run – Fine or Airbike
DB BSO – Fine reduced Height/Load
DB OH Lunge – Fine – reduced load, if BW Lunges (2x reps/distance)

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 Images – Throwback to the 2017 East Cape Champs … Jemima and Tim hanging arround!! … scroll down for more info on this years competition!! 

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 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 190722 

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 (count sets >80% 1RM)

Score = Load

b) Front Squat 30 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) Repeat from 9 July 2019…

Complete the following Sprint Chipper FT:
7 m HS Walk (Regional Ramp – stairs and return ramp)
21 Wall Balls (13.6kg/9.1kg)
14 Parallette HSPU (25cm/17.5cm)
21 Wall Balls (13.6kg/9.1kg)
7 m HS Walk (Regional Ramp – stairs and return ramp)

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
25/15kg Thruster sub WB
Int1 – 7m Bumper HSW (over 25kg – 2 sets), 10/6.3kg or WB/sub Thr (22.5/15kg), D/HSPU (15/9cm)
Int2 – 7m HSW, 10/6.3kg or WB/sub Thr (22.5/15kg), D/HSPU (3/1.5cm)
Int3 – 7m HSW or 3 WW, WB (10/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, HSPU
Beg1 – 3x Half WW, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), PPU (61cm/Fl)
Beg2 – 3x 1 Step WW/21m Bear Walk (str), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), PPU (Fl/knees -2x15kg bmpr)
Beg3 – 3x Worm-W/21m Bear Walk (bnt), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), PPU (Knees)

Substitutions:
Shoulder –
HSW – 64 Opp Shlder Taps (push-up)
WB/Thr – Front Squats
HSPU – Plus Push-ups (4 for 1)

Back –
HSW – 64 Opp Shlder Taps (push-up)
WB/Thr – fine or WB Squats (no throw)
HSPU – Push-ups (2 for 1)

Knee –
HSW – Fine (watch kick-up/down)
WB/Thr – Banded partial Airsquats (or crab walks)
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 Images – Throwback to the 2018 East Cape Champs … floor setup on our Double-Under Snatch couplet speed event!! … scroll down for more info on this years competition!! 

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 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 180722 

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

Repeat from 8 July 2019…

1) 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

then…

2) AMRAP the following for 20 min with a Weight vest on (9.1kg/6.3kg):
400m Bumper Plate Run (25kg/15kg)
10 Burpee Box Vault Overs (122cm/102cm)
15 C2B Pull-ups
20 Push-ups
30 Bumper plate Airsquats (25kg/15kg)

Score = Total Reps

NB – 115 reps/Rnd

CFA LITE Variations:
Int1 – No weight vest
Int2 – PU
Int3 – 20/10kg B/plate, PU
Beg1 – 15/10kg B/plate, PU (P/G), B/BVO (76/61cm), PU (t/k)
Beg2 – 10/5kg BPlate, RR (1/0,5m), PU (k)

Substitutions:

Shoulder:
Run – Fine
B-BVO – Fine bu Straight Arm Bps
C2B/PU – Rev Grip Strict PU or BOR or RR
PU – Plus Push-ups
Bmpr AirSquat – Fine

Back:
Run – Airbike (2.5x dist)
B-BVO – Straight Arm Bps, Step-up (Reduce load and height as needed)
C2B/PU – Fine but BW
PU – Fine
Bmpr AirSquat – Airsquat or Hip Thrusters

Knee:
Run – Run or Airbike (2.5x dist)
B-BVO – Step-up (Reduce height as needed)
C2B/PU – Fine
PU – Fine
Bmpr AirSquat – Fine (watch depth/load)

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 Images – Throwback to the 2018 East Cape Champs … Rob, from The Movement Lab on Handstand Pushups … scroll down for more info on this years competition!! 

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 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 140722 

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) Deficit Strict HSPU – Find Max Depth (cm) for 5 Reps (5 RM)

Score = Depth (cm)

CFA LITE Options:
Keep depth so that great form can be maintained!
Rx, Int1-3 – same
Beg1 – Depth off 61/51cm box
Beg2 – Depth off Flr
Beg3 – depth off 2x 15kg Bmprs

Sub’s –
Shoulder:
Def S-HSPU – Push-ups or Plus Push-ups plus Shlder Rehab

Back:
Def S-HSPU – Fine or Strict Press DB

Knee:
Def S-HSPU – Fine (Watch kick-up/down)

then…

2) LEGLESS ANIMAL 1:
Front Rack Walking Lunge (60kg/40kg) – 100 m FT, but EMOM starting at 0 min, complete 7 Strict HSPU

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

DB/KB/BP – 130 m on 25kg/15kg
NB – Use your available load!

Equip:
DB/KB/Back Pack/Other object that can be held in the front rack position

CFA LITE Options:
Rx – DB/KB/BP – 130 m on 25kg/15kg
Int1 – 55/36kg; 22.5/15kg; 5/4 S/HSPU
Int2 – 53/34kg; 22.5/15kg; 1/2 Abmt
Int3 – 50/32kg; 20/12kg; 2/3 Abmt
Beg1 – 45/30kg; 15/10kg; PPU (61/51cm)
Beg2 – 35/22kg; 12/8kg; PPU (51cm/Flr)
Beg3 – 25/17kg; 8/5kg; PPU (Flr/Kns)

Substitutions:
Shoulder –
HSPU – Push-ups/Plus-pushups (3 for 1)
Lunge – Fine or Farmers Walk lunge

Back –
HSPU – fine/PPU/Push-ups
Lunge – Body weight lunges OR Hip Thrusters (loaded and banded)

Knee –
HSPU – Fine but watch kick-up
Lunge – Hip Thrusters (loaded and banded)

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 Images – Throwback to the 2018 East Cape Champs … Rob, from The Movement Lab on Handstand Pushups … scroll down for more info on this years competition!! 

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 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 140722 

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 HQ – Workout of the Day 220704 / 170202

CrossFit HQ Workout Tips…

https://www.crossfit.com/essentials/workout-tips-for-220704

Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.
https://www.crossfit.com/workout/2007/12/19#/comments

HERO WOD – Badger
3 rounds for time of:
30 squat cleans (43kg/29kg)
30 pull-ups
Run 800 meters

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX for HB Single/arm work – Any implement (SB/BB/KB/DB/BP) – 35 Reps KB (24/16kg)/DB (25/15kg)
Int1 – 40/27kg or 22.5/16kg, 26 PU
Int2 – 35/25kg or 22.5/16kg, 24 PU
Int3 – 32/20kg or 20/12kg, 22 PU
Beg1 – 25/15kg or 15/10kg, 30 PU (P/G)
Beg2 – 20/12 or 12/78kg, 30 RR (1/0.5m)
Beg3 – 15/8kg or 8/5kg, 30 RR (0.5/0m), Run 600m

Substitutions:
Shoulder –
SC – Fine
PU – Rev Grip Strict 60% Reps or BOR/RR
Run – Fine

Back –
SC – Hip Thrusters
PU – Strict PU 60% Reps or RR
Run – Airbike 2.5x dist

Knee –
SC – Fine (reduce depth/load as needed)
PU – Fine (watch jump-up/drop-off)
Run – Fine or Airbike (2.5x dist)/Row (same 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 Images – Throwback to the 2019 East Cape Champs … Daniel, Audrey and Coach Sam judging them on a tough event with Farmer’s Walks. The East Cape Champs is back for 2022… 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 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 140722 

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) Extra rep on FS from last week…
Complete the following complex for Max Load – E2ndMon2ndM for 8 min (4 Rnds)
2 Cleans (any), 1 Jerk (any), 5 Front Squats

Score = Load
NB – Clean (any); Jerk (any)

CFA LITE Options:
Focus on maintaining great form! Reduce loading as needed!

Subs –
See below…

then…

2) In Teams of 4 AMRAP the following for 16 min (4 Rnds):
1 min – 5m Sled Push (low bar), return 5m Sled Pull (rope – seated) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
1 min – Wall Walks
1 min – DU
1 min – T2B

Score = Total Reps

Note – Sled Push – low bar 1 way, seated rope pull when you return!(5m + 5m = 10 m = 10 reps)

CFA LITE Options:
T2B sub RX – Lying Feet 2 Hands
Int1 – same
Int2/3 – WW
Beg1 – Sled 35kg plus 25kg/Sled 35kg only; Half WW; SU; HLR (Lying K2H)
Beg2 – Sled same; 1-step WW; SU; HKR (Lying K2H)
Beg3 – Sled same; Worm Walk; SU; Sit K2C

Substitutions:

Shoulder –
SP, SP – Fine or drag sled w rope
WW – Push-ups w opp sh taps (9 for 1)
DU/SU – Fine
T2B – Lying Ft to hands (inv arm on belly)

Back –
SP, SP – Fine (reduced load)
WW – Push-ups w opp sh taps (9 for 1)
DU/SU – Calf Pulses
T2B – Front Bridge

Knee –
SP, SP – Fine (reduced load)
WW – Fine (watch drop off)
DU/SU – Calf Pulses
T2B – Fine (Watch jump-up/down)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can 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 Images – Throwback to the 2017 East Cape Champs … a Trail Run and Obstacle course event. The East Cape Champs is back for 2020… 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 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 130722 

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 Muscle-ups (Ring or Bar)

Score = For Quality

then…

2) CrossFit HQ WOD – 180227 / 210315

For time:
Row 2,000 meters
100 wall-ball shots (9.1/6.3kg to 10ft/9ft)
20 muscle-ups

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
25/15kg Thruster sub WB
Row sub – SDHP 20/12kg (10m = 1 Rep)
Int1 – WB/sub Thr (22.5/15kg); 15 MU
Int2 – WB/sub Thr (22.5/15kg); 15 B-MU (R/B)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg; ; 15 B-MU (B/P)
Beg1 – 200 SDHP (16/10kg); WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 30 PU (P/G), 30 Dips (B/P)
Beg2 – 180 SDHP (12/8kg); WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); 30 RR (1/0,5m), 30 SPDips (Str)
Beg3/TC – 150 SDHP (8/5kg); WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); 30 RR (0,5/0m), 30 SPDips (Bnt)

Substitutions:

Shoulder –
Row – Fine bu SDHP – rather Russ KBS
WB/Thr – Front Squats
MU – Rev Grip Strict PU (60% PU reps), PU – plus Pushups (3 for 1)

Back –
Row – Airbike 2.5x dist
WB/Thr – fine or WB Squats (no throw)
MU – Strict PU (60% PU reps), Push-ups

Knee –
Row – Airbike 2.5x dist
WB/Thr – Banded partial Airsquats (or crab walks)
MU – Fine but 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