Featured Image – Father vs Daughter … Don and Hannah racing on Workout 1A of the ECC 2020 – Today is the last day to get your Endurade ECC 2020 Registration and Scores in!

NB – Reg and Score Sub Deadline 24:00 tonight! Email – proof of payment to dave@algoacrossfit.com for faster validation of your registration!

REGISTER HERE – https://eastcapechamps.co.za/registration/

LOG YOUR SCORES HERE ONCE REGISTERED & PAID – https://capturefit.co.za/leaderboard/east-cape-champs-2020

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

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

ONLINE WHITEBOARD/COACHING – 121220

Please find the Whiteboard Explanation and Coaching for today’s workout below…

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX, LITE and HOME WOD

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

1a) NB T/Challenge Members (SPRING & SUMMER) who missed Test 1/2/3 must please complete today!

For the rest…

1b) Complete any of the 2020 Endurade Online ECC Workouts missed!

If you have tested all these workouts then…

1c) AMRAP the following for 20 min:

800m Run

600m Row or 60 SDHP (20kg/12kg)

40 Target Burpees (15.24cm/6 inches)

Score = Total Reps

CFA LITE Options:

SDHP 10m = 1 Rep

AFL Athletes (T1/T2) – 32/20kg

Int1/2/3 – same

Beg1 – 16/10kg; 35 BBF Bps

Beg2 – 12/8kg; 30 Bp SO

TC/Beg3 – 8/5kg; 25 Bp SO

USA Equivalents – CFA LITE Options:

SDHP 10m = 1 Rep

AFL Athletes (T1/T2) – 70/44lb

Int1/2 – same Rx

Beg1 – 35/22lb; 35 BBF Bps

Beg2 – 26/17lb; 30 Bp SO

Beg3 – 17/11lb; 25 Bp So

EXTRAS

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

COMPETITORS WOD

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

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 6th 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 Video – Eva pushing hard during testing on Workout 4 of the Endurade East Cape Champs!

Two (2) days left to get your Endurade ECC 2020 Registration and Scores in!

REGISTER HERE – https://eastcapechamps.co.za/registration/

LOG YOUR SCORES HERE ONCE REGISTERED & PAID – https://capturefit.co.za/leaderboard/east-cape-champs-2020

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 111220

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, LITE and HOME WOD

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

1a) NB T/Challenge Members (SPRING & SUMMER) who missed Test 1/2/3 must please complete today!

For the rest…

1b) Complete any of the 2020 Endurade Online ECC Workouts missed!

If you have tested on all these workouts then…

1c) Front Squat 5 – E2ndMon2ndM 10 min (70% 1RM)

Score = Load (kg)

Home-Based Training: Front Squat RM – E2ndMon2ndM for 10 min (Max loading)

Score = Total Loading (Sum of Load x Reps for each Rnd)

CFA LITE Options:

Keep loading to a level that great form can be maintained

then…

2) Complete 3 Rnds of the following FT:

20 Power cleans (50kg/32kg)

20 BB Facing Burpees

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rnd KB/DB to closest values

RX – BB 50/32kg or Single-arm RX for Single/arm work – Any implement (SB/BB/KB/DB/BP) – 25 Reps (25/15kg)

Int1 – 45/30kg; 22.5/15kg

Int2 – 40/25kg; 20/15kg; 18 BBF Bps

Int3 – 35/20kg; 16/12kg; 17 BBF Bps

Beg1 – 30/15kg; 15/10kg; 17 BBF Bps

Beg2 – 20/12kg; 12/8kg; 16 BBF Bps

Beg3 – 15/8kg; 8/5kg; 14 BBF Bps

USA Equivalents:

Rnd KB/DB to closest values

Rx – (BB) 110/75lb or Single-arm RX for Single/arm work – Any implement (SB/BB/KB/DB/BP) – 25 Reps 55/35lb

Int1 – 100/65lb; 50/35lb

Int2 – 90/55lb; 50/35lb; 18 BBF Bps

Int3 – 75/45lb; 45/25lb; 17 BBF Bps

Beg1 – 65/35lb; 35/25lb; 17 BBF Bps

Beg2 – 45/25lb; 25/20lb; 16 BBF Bps

Beg3 – 35/20lb; 15/10lb; 14 BBF Bps

EXTRAS WOD

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Video – The 4^th ECC workout…

If you are keen to enter please REGISTER ASAP and stand a chance to WIN THE LUCKY DRAW PRIZES (Registration and 4 Score Subumissions deadline 24:00 on Sat 12 Dec 2020).

Register at: https://eastcapechamps.co.za/registration/

Only R100

Check out our Lucky Draw Prizes – https://eastcapechamps.co.za/prizes/

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 101220

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

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

1a) NB T/Challenge Members who missed Re-Testing on Tests 1/2/3 must please complete today!

For the rest…complete ECC Workout 4 and any other ECC workout missed this week!

1b) Workout 4 – Endurade Online East Cape Champs 2020 https://eastcapechamps.co.za/2020-workouts/ …

Click the link below to download/view Workout 4 Document for Full Workout Details, Scaled Divisions, Movement Standards, and Score Sheets!

https://eastcapechamps.co.za/wp-content/uploads/2020/12/Workout-4-StandardsDetails-ECC20.pdf

RX – WORKOUT 4

Complete 3 Rounds of the following for time:

15 Weighted Box Step-overs (22.5kg x2 over 61cm / 15kg x2 over 51cm)

15 Burpee Box Jump Overs (61cm/51cm)

Time Cap = 10 min

Score = Time/TC plus 1 sec/rep missed

*W-BSO – Total loading Men 45kg / Women 15kg. If DB’s limited – use of 24kg KB and 20kg DB allowed for Men and for Women a 16kg KB and a 15kg DB.

*DB/KB – Farmers Carry Position

USA Equivalents:

Rx – 45lb x2/35lb x2 over 24/20 inch

ECC20 Scaled Divisions:

INT – WORKOUT 4

Complete 3 Rounds of the following for time:

15 Weighted Box Step-overs (15kg x2 over 61cm / 10kg x2 over 51cm)

15 Burpee Box Jump Overs (61cm/51cm)

Time Cap = 10 min

Score = Time/TC plus 1 sec/rep missed

*W-BSO – Total loading Men 30kg / Women 20kg, if DB’s limited – any loading form can be used to give the set load (i.e. BB/Db and KB combo/Plates. For example – Men 16kg KB, 15kg DB and Women 8kg KB and 12kg KB or a 10kg plate)

*DB/KB/Implement – Farmers Carry Position

USA Equivalents:

Rx – 35lb x2/20lb x2 over 24/20 inch

BEGINNER – WORKOUT 4

Complete 3 Rounds of the following for time:

15 Weighted Box Step-overs (10kg x2 over 51cm / 5kg x2 over 41cm)

15 Burpee Box Step Overs (51cm/41cm)

Time Cap = 10 min

Score = Time/TC plus 1 sec/rep missed

W-BSO – Total loading Men 20kg / Women 10kg, if DB’s limited – any loading form can be used to give the set load (i.e. BB/Db and KB combo/Plates)

*B-BSO – if you do not have a 41cm box – stack bumper plates to 41cm

*DB/KB/Implement – Farmers Carry Position

USA Equivalents:

Rx – 20lb x2/10lb x2 over 20/16 inch

ECC20 Home-Based Division:

HOME-BASED RX – WORKOUT 4

Complete 3 Rounds of the following for time:

45 Jumping Lunges (alternating)

15 Burpee Broad Jump (1.5m/1.2m)

Time Cap = 10 min

Score = Time/TC plus 1 sec/rep missed

*See movement standards for jumping alternate lunges below

HOME-BASED INT – WORKOUT 4

Complete 3 Rounds of the following for time:

35 Jumping Lunges (alternating)

15 Burpee Broad Jump (1.2m/1m)

Time Cap = 10 min

Score = Time/TC plus 1 sec/rep missed

HOME-BASED BEGINNER – WORKOUT 4

Complete 3 Rounds of the following for time:

30 Lunges (alternating)

12 Burpee Broad Step/Hop (0.5m)

Time Cap = 10 min

Score = Time/TC plus 1 sec/rep missed

*Bp Broad Step/Hop – a Bp broad step or hop (0.5m) is allowed

then… for the rest… complete ECC Workouts missed this week or the workout below!

2) For the rest complete a 1 Mile (1609m) Burden Run (25kg/15kg)

Score = Time

Equipment Options:

Any load (DB/BB/Back Pack/Water Container)

Round KB to closest Values or use BackP

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg, 1km

Beg3 – 8/5kg, 1km

EXTRAS WOD

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Four (4) days to get your workouts in … check out our AFL (Always Fit League) Prizes up for grabs on lucky draw! 

REGISTER if you want a chance to WIN THE LUCKY DRAW PRIZES (Registration Score Sub deadline 24:00 on Sat 12 Dec 2020).

Register at: https://eastcapechamps.co.za/registration/

Only R100

Check out our Lucky Draw Prizes – https://eastcapechamps.co.za/prizes/

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 91220

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

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

1a) NB T/Challenge Members who missed Re-Testing on Tests 1/2/3 must please complete today!

For the rest…

1b) Workout 3 – Endurade Online East Cape Champs 2020 https://eastcapechamps.co.za/2020-workouts/ …

Click on the link below to download/view Workout 3 Document for Full Workout Details, Scaled Divisions, Movement Standards, and Score Sheets!

https://eastcapechamps.co.za/wp-content/uploads/2020/12/Workout-3-StandardsDetails-ECC20.pdf

ECC20 Workout 3 is a CrossFit Algoa benchmark “Girl Memorial” WOD….SHIRLEY – Named in honour of Shirley Anne Levey, Dave’s mom who passed away 23 June 2007.  Shirley was born on the 23 July.

She will always be remembered for her caring & loving nature!

RX – WORKOUT 3:

“Shirley” – Complete the following FT:

21 Squat Snatch (50kg/30kg)

21 C2B Pull-ups

21 m HS Walk

15 Squat Snatch (50kg/30kg)

15 C2B Pull-ups

15 m HS Walk

9 Squat Snatch (50kg/30kg)

9 C2B Pull-ups

9 m HS Walk

Time Cap = 14 min

Score = Time/TC plus 1 sec/rep missed

*HSW – must be at least 1 m at a time. Partition length/shuttle length as needed!

USA Equivalents:

RX – 110/65lb

ECC Scaling Options:

INT – WORKOUT 3:

“Shirley” – Complete the following FT:

21 Squat Snatch (35kg/22kg)

21 Pull-ups/W-12 Pull-ups

7 Wall Walks

15 Squat Snatch (35kg/22kg)

15 Pull-ups/W-9 Pull-ups

5 m Wall Walks

9 Squat Snatch (35kg/22kg)

9 Pull-ups/W-6 Pull-ups

3 Wall Walks

Time Cap = 14 min

Score = Time/TC plus 1 sec/rep missed

*Wall Walk – hands & fingers cross line 1 m from wall (see Mvt Standards)

USA Equivalents:

Int1 – 75/50lb

BEGINNER – WORKOUT 3:

“Shirley” – Complete the following FT:

21 Squat Clean (25kg/15kg)

21 Jumping Pull-ups (20cm/15cm)

42 m Bear Walk

15 Squat Clean (25kg/15kg)

15 Jumping Pull-ups (20cm/15cm)

30 m Bear Walk

9 Squat Clean (25kg/15kg)

9 Jumping Pull-ups (20cm/15cm)

18 m Bear Walk

Time Cap = 14 min

Score = Time/TC plus 1 sec/rep missed

*Bear Walk – Partition length/shuttle length as needed!

*Squat Clean – Power Clean, Front squat allowed

*Jump – PU Distance btwn bottom of the pull-up bar and top of head when standing tall with feet together – Men – 20 cm and Women – 15 cm

USA Equivalents:

Beg1 – 55/35lb

ECC20 Home-Based Division

HOME-BASED RX – WORKOUT 3:

“Shirley” – Complete the following FT:

21 Squat Clean (20kg/12kg)

21 Implement Facing Burpees

21 m HS Walk

15 Squat Clean (20kg/12kg)

15 Implement Facing Burpees

15 m HS Walk

9 Squat Clean (20kg/12kg)

9 Implement Facing Burpees

9 m HS Walk

Time Cap = 14 min

Score = Time/TC plus 1 sec/rep missed

*Squat Clean – Squat Clean OR Ground to shoulder, Squat (in front rack) allowed

*HSW – must be at least 1 m at a time. Partition length/shuttle length as needed!

USA Equivalents:

Rx – 45/25lb

HOME-BASED INT – WORKOUT 3:

“Shirley” – Complete the following FT:

21 Squat Clean (20kg/12kg)

21 Implement Facing Burpees

7 Wall Walks

15 Squat Clean (20kg/12kg)

15 Implement Facing Burpees

5 Wall Walks

9 Squat Clean (20kg/12kg)

9 Implement Facing Burpees

3 Wall Walks

Time Cap = 14 min

Score = Time/TC plus 1 sec/rep missed

*Squat Clean – Squat Clean OR Ground to shoulder, Squat (in front rack) allowed

*Wall Walk – hands & fingers cross line 1 m from wall (see Mvt Standards)

USA Equivalents:

Rx – 45/25lb

HOME-BASED BEGINNER – WORKOUT 3:

“Shirley” – Complete the following FT:

21 Squat Clean (12kg/8kg)

21 Implement Facing Burpees (Step-over)

42m Bear Walks

15 Squat Clean (12kg/8kg)

15 Implement Facing Burpees (Step-over)

30m Bear Walks

9 Squat Clean (12kg/8kg)

9 Implement Facing Burpees (Step-over)

18m Bear Walks

Time Cap = 14 min

Score = Time/TC plus 1 sec/rep missed

*Squat Clean – Squat Clean OR Ground to shoulder, Squat (in front rack) allowed

*Bear Walk – Partition length/shuttle length as needed!

USA Equivalents:

Rx – 25/17lb

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Anel staring at the goal for pull-ups on yesterday’s ECC Testing on Workout 1A, 1B! Hannah judging out of shot. Great work to all who completed testing on this fun ECC Workout yesterday!  Keen to Register? Registration and Score deadline for all 4 Workouts – Sat 12 Dec 24:00. Visit – https://eastcapechamps.co.za/registration/

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

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

ONLINE WHITEBOARD/COACHING – 081220

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

1a) NB T/Challenge Members who missed Re-Testing on Tests 1/2/3 must please complete today!

For the rest…

1b) Workout 2 – Endurade Online East Cape Champs 2020 https://eastcapechamps.co.za/2020-workouts/ …

Click on the link below to download/view our Workout 2 Document for Full Workout Details, Scaled Divisions, Movement Standards, and Score Sheets!

https://eastcapechamps.co.za/wp-content/uploads/2020/12/Workout-2-StandardsDetails-ECC20.pdf

RX – WORKOUT 2:

Complete as many rounds and reps as possible in 18 minutes of:

100 Double-Unders

50 Wall Balls (9,1kg to 10ft/6,3kg to 9ft)

25 Toes to Bar

15 M-Strict HSPU/ W-Kipping HSPU

Score = Total Reps

*Men use 20-lb. ball (9 kg or heavier) to 10 feet (304 cm) target, Women use 14-lb. ball (6 kg or heavier) to 9 feet (274 cm) target

*HSPU – Men Strict HSPU but Women Kipping HSPU allowed. (Palm of hands must remain in a block 90cm wide x 60cm deep)

USA Equivalents:

RX – Wall Balls (20lb to 10ft/14lb to 9ft)

ECC Scaled Options:

INT – WORKOUT 2:

Complete as many rounds and reps as possible in 18 minutes of:

70 Double-Unders

50 Wall Balls (9,1kg to 10ft/6,3kg to 9ft)

25 Hanging Leg Raises

15 HSPU (M-Riser 1.5cm) / HSPU (W-Riser 4.5cm)

Score = Total Reps

*Men use 20-lb. ball (9 kg or heavier) to 10 feet (304 cm) target, Women use 14-lb. ball (6 kg or heavier) to 9 feet (274 cm) target

*HSPU – Kipping HSPU (Men – 1.5cm riser allowed, Women 4.5cm riser allowed). (Palm of hands must remain in a block 90cm wide x 60cm deep)

USA Equivalents:

Int – Wall Balls (20lb to 10ft/14lb to 9ft)

BEGINNER – WORKOUT 2:

Complete as many rounds and reps as possible in 18 minutes of:

100 Single-Unders

50 Wall Balls (6,3kg to 10ft/4,5kg to 9ft)

25 Hanging Knee Raises or Sit-ups

15 Push-ups (toes) / Push-ups (kneeling)

Score = Total Reps

*Men use 14-lb. ball (6 kg or heavier) to 10 feet (304 cm) target, Women use 10-lb. ball (4.5 kg or heavier) to 9 feet (274 cm) target

*Push-ups – Men Push-ups (from toes/forefoot) but Women Push-ups (from knees).

*Choice – 25 Hanging Knee Raises OR Sit-ups

USA Equivalents:

RX – Wall Balls (14lb to 10ft/10lb to 9ft)

ECC20 Home-Based Division…

HOME-BASED RX – WORKOUT 2:

Complete as many rounds and reps as possible in 18 minutes of:

100 Double-Unders

50 Thrusters (20kg/12kg)

25 Lying – Feet to Hands

15 M-Strict HSPU/ W-Kipping HSPU

Score = Total Reps

*Thrusters – Any Weighted Object of correct load

*HSPU – Men Strict HSPU but Women Kipping HSPU allowed. (Palm of hands must remain in a block 90cm wide x 60cm deep)

USA Equivalents:

Rx – 45/25lb

HOME-BASED INT – WORKOUT 2:

Complete as many rounds and reps as possible in 18 minutes of:

70 Double-Unders

50 Thrusters (20kg/12kg)

25 Lying – Heels pass hip crease

15 HSPU (Riser 1.5cm) / HSPU (Riser 4.5cm)

Score = Total Reps

*Thrusters – Any Weighted Object of correct load

*HSPU – Kipping HSPU (Men – 1.5cm riser allowed, Women 4.5cm riser allowed). (Palm of hands must remain in a block 90cm wide x 60cm deep)

USA Equivalents:

Rx – 45/25lb

HOME-BASED BEGINNER – WORKOUT 2:

Complete as many rounds and reps as possible in 18 minutes of:

100 Single-Unders

50 Thrusters (12kg/8kg)

25 Sit-ups

15 Push-ups (toes) / Push-ups (kneeling)

Score = Total Reps

*Thrusters – Any Weighted Object of correct load

*Push-ups – Men Push-ups (from toes/forefoot) but Women Push-ups (from knees).

USA Equivalents:

Rx – 25/17lb

EXTRAS

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

COMPETITORS WOD

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

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – We start our Endurade East Cape Champs Testing this week! Reminder – plenty of time still to register (Reg/Score deadline 12 Dec 24:00) and to stand a chance to win some awesome lucky draw prizes! Check them out  here:  https://eastcapechamps.co.za/prizes/

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 071220

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

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

1) T/Challenge Re-testing on Test 3…The rest of Class does ECC 2020 – Workout 1…

Open Workout 12.4/13.3 – 2012 Reebok CrossFit Games –

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10′ target/14 lb to 9′ target)

90 Double-unders

30 Muscle-ups

Score = Total Reps

CFA LITE Options:

RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 25/15kg and 150 Thruster sub WB (same load)

Int1 – WB/sub Thr (22.5/15kg), 80 DU, 20 MU or BOR

Int2 – WB/sub Thr (22.5/15kg), 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 80 SU, 30 RR (1,5m/1m), 30 Push-ups (Ts/Kns), BOR

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 70 SU, 30 RR (1m/0,5m), 30/24 Push-ups (Kns), BOR

USA Equivalents:

RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 55/35lb and 150 Thruster sub WB (same load)

Int1 – WB/sub Thr (50/35lb), 80 DU, 20 MU or BOR

Int2 – WB/sub Thr (50/35lb), 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 80 SU, 30 RR (4Ft11″/3Ft3″), 30 Push-ups (Ts/Kns), BOR

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 70 SU, 30 RR (3Ft3″/1Ft7″), 30/24 Push-ups (Kns), BOR

then…For the rest…

1b) Workout 1A and 1B – Endurade Online East Cape Champs 2020 https://eastcapechamps.co.za/2020-workouts/ …

CLICK the link below to download/view our Workout 1A, B Document for Full Workout Details, Scaled Divisions, Movement Standards, and Score Sheets!

https://eastcapechamps.co.za/wp-content/uploads/2020/12/Workout-1A-B-StandardsDetails-ECC20.pdf

RX – WORKOUT 1A

Complete as many reps as possible in 10 minutes of:

18 Clean & Jerk (35kg/25kg)

15 Clean & Jerk (60kg/40kg)

12 Clean & Jerk (75kg/50kg)

9 Clean & Jerk (95kg/65kg)

6 Clean & Jerk (110kg/75kg)

3 Clean & Jerk (120kg/85kg)

AMRAP Clean & Jerk (130kg/90kg)

Score = Total Reps

*Any Clean, Any Jerk allowed

*Athlete must load own barbell with plates Only 1 barbell allowed.

3 min rest then Workout 1B (starting at 13 min)

RX – WORKOUT 1B:

30 Muscle-up (Rings) for time

Time Cap – 5 min

Score = Time/TC plus 1 sec/rep missed

*Scaling variations are indicated below for the different divisions

USA Equivalents:

RX – 75-135-165-210-245-265/55-90-110-145-165-185lb

ECC20 Scaling Options:

INTERMEDIATE – WORKOUT 1A

Complete as many reps as possible in 10 minutes, proceeding through the sequence below:

18 Clean & Jerk (25kg/15kg)

15 Clean & Jerk (40kg/25kg)

12 Clean & Jerk (50kg/35kg)

9 Clean & Jerk (65kg/45kg)

6 Clean & Jerk (75kg/50kg)

3 Clean & Jerk (85kg/60kg)

AMRAP Clean & Jerk (95kg/65kg)

Score = Total Reps

*Any Clean, Any Jerk allowed

*Athlete must load own barbell with plates. Only 1 barbell allowed.

3 min rest then Workout 1B (starting at 13 min)

INT – WORKOUT 1B:

30 Pull-ups, 30 Push-ups for time

Time Cap – 5 min

Score = Time/TC plus 1 sec/rep missed

*Partition as you please!

USA Equivalents:

Int1 – 55-90-110-145-165-185/35-55-75-100-110-130lb

BEGINNER – WORKOUT 1A

Complete as many reps as possible in 10 minutes of:

18 Clean & Jerk (20kg/15kg)

15 Clean & Jerk (25kg/17kg)

12 Clean & Jerk (35kg/20kg)

9 Clean & Jerk (45kg/25kg)

6 Clean & Jerk (55kg/30kg)

3 Clean & Jerk (60kg/35kg)

AMRAP Clean & Jerk (65kg/40kg)

Score = Total Reps

*Any Clean, Any Jerk allowed

*Athlete must load own barbell with plates. Only 1 barbell allowed.

3 min rest then Workout 1B (starting at 13 min)

BEGINNER – WORKOUT 1B:

30 Jumping Pull-ups (C2B M-20cm/Chin Over W-15cm), M-50/W-30 Push-ups (kneeling) – for time

Time Cap – 5 min

Score = Time/TC plus 1 sec/rep missed

*Partition as you please!

*Jump – PU Distance btwn bottom of the pull-up bar and top of head when standing tall with feet together – Men – 20 cm and Women – 15 cm

USA Equivalents:

Beg1 – 45-55-75-100-120-130/35-40-45-55-65-75lb

ECC20 HOME-BASED…

HOME-BASED RX – WORKOUT 1A

Complete as many reps as possible in 10 minutes of:

Ground to Shoulder, Shoulder to Overhead (20kg/12kg)

Score = Total Reps

*Any loading implement/s of correct load can be used

3 min rest then Workout 1B (starting at 13 min)

HOME-BASED RX – WORKOUT 1B:

M-100/F-70 Push-ups for time

Time Cap – 5 min

Score = Time/TC plus 1 sec/rep missed

*Scaling variations are indicated below for the different divisions

USA Equivalents:

Rx – 45/25lb

HOME-BASED INT – WORKOUT 1A

Complete as many reps as possible in 10 minutes of:

Ground to Shoulder, Shoulder to Overhead (20kg/12kg)

Score = Total Reps

*Any loading implement/s of correct load can be used

3 min rest then Workout 1B (starting at 13 min)

HOME-BASED INT – WORKOUT 1B:

M-70 Push-ups / F-50 Push-ups for time

Time Cap – 5 min

Score = Time/TC plus 1 sec/rep missed

USA Equivalents:

Rx – 45/25lb

HOME-BASED BEGINNER – WORKOUT 1A

Complete as many reps as possible in 10 minutes of:

Ground to Shoulder, Shoulder to Overhead (12kg/8kg)

Score = Total Reps

*Any loading implement/s of correct load can be used

3 min rest then Workout 1B (starting at 13 min)

HOME-BASED BEGINNER – WORKOUT 1B:

M-100 Push-ups (kneeling) / F-70 Push-ups (kneeling) for time

Time Cap – 5 min

Score = Time/TC plus 1 sec/rep missed

USA Equivalents:

Rx – 25/17lb

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Teams at the 2019 ECC! This year we are going ONLINE due to COVID-19… Have you seen the 2020 Endurade ONLINE East Cape Champs Workouts yet? If not, CLICK HERE … CrossFit Algoa Members we will be hitting these workouts through next week! Fun Fun Fun!

Score submission and Registration closes 12 Dec 24:00. Open to all, even those stuck at home… Four (4) workouts, 8 days left and only R100 to win awesome Lucky Draw/Participation Prizes!

For more info visit… https://eastcapechamps.co.za/

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

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

ONLINE WHITEBOARD/COACHING – 051220

Please find the Whiteboard Explanation and Coaching for today’s workout below…

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX, LITE and HOME WOD

1a) T/Challenge and Gains Challenge Members – Complete Re-test 1 and/or 2. After the Test complete WOD 2.

The rest of the class completes WOD (1b) and 2.

1b) Strict Ring Dips RM – E2ndMo2ndM 10 min

Score = Total Reps

CFA LITE Options:

Int3 – SD (R/B) or 15 Jumpup, lower dwn

Beg1 – SD (B/P) or 12 Jumpup, lower dwn

Beg2 – SPD (str) or Chair Dips (Str)

Beg3 – SPD (bnt) or Chair Dips (bnt)

USA Equivalents – CFA LITE Options:

Int3 – SD (R/B) or 15 Jumpup, lower dwn

Beg1 – SD (B/P) or 12 Jumpup, lower dwn

Beg2 – SPD (str) or Chair Dips (Str)

Beg3 – SPD (bnt) or Chair Dips (bnt)

then…

From 25 Oct 2018…

2) CrossFit HQ WOD (181013 / 140712)

For time:

3-minute handstand hold

100 squats

50-meter handstand walk

100 squats

30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 45m HSW

Int2 – 40m HSW ; 1/2 Abm

Int3 – At wall HS Hold; 35m HSW or 12 WW; 2/3 Abm

Beg1 – Reverse Wall Walk Hold; 12 half WW; PPU (61/51cm)

Beg2 – Piked Hold (61cm); Bear Walk (Str); BW (Str); PPU (51cm/Flr)

Beg3 – Piked Hold (51cm); Bear Walk (Bnt); BW (Bnt); PPU (Flr/Kns)

USA Equivalents – CFA LITE Options:

Int1 – 148ft HSW

Int2 – 131ft HSW ; 1/2 Abm

Int3 – At wall HS Hold; 115ft HSW or 12 WW; 2/3 Abm

Beg1 – Reverse Wall Walk Hold; 12 half WW; PPU (24/20inch)

Beg2 – Piked Hold (24inch); Bear Walk (Str); BW (Str); PPU (20inch/Flr)

Beg3 – Piked Hold (20inch); Bear Walk (Bnt); BW (Bnt); PPU (Flr/Kns)

EXTRAS

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

COMPETITORS WOD

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

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 6th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Our Endurade Online East Cape Champs is open to all … you have until 12 Dec 24:00 to Register and complete the 4 Workouts! Don’t miss out on all the awesome participation/lucky draw prizes! Get more info and Register here – https://eastcapechamps.co.za/

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 041220

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, LITE and HOME WOD

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

1a) T/Challenge and Gains Challenge Members – Complete Re-test 1 and 2 (below)

The rest of the class completes WOD (1b).

Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:

Burpees (Target 15.24 cm – 6 inches)

Score = Total Reps

Description

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

CFA LITE Options:

Rx to B1 – Same

B2 and B3 – No target (bring feet together and clap overhead)

For the rest complete…

1b) 7 min of Burpee BJO (61cm/51cm)

Score = Total reps

CFA LITE Options:

Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m)

Beg2 – Bp BSO (51cm)/ Bp BJ (0.8/0.5m)

Beg3/TC – Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m)

CFA LITE Options – USA Equivalents:

Beg1 – Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch)

Beg2 – Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch)

Beg3 – Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch)

then…

2) Tabata the following:

a) C2B Pull-ups

1 min transition…

b) Box Jump Overs (61cm/51cm)

1 min transition…

c) HSPU’s

1 min transition…

d) Alternate Jumping Lunges

1 min transition…

e) Ring Dips

Score = Total Reps

CFA LITE Options:

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); 1/2 Abm; RD (R/B)

Int3 – PU/BOR (35/20kg; 16/12kg); 2/3 Abm; RD (B/P)

Beg1 – PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg); Step Lunges; BSO (61/51cm) or BJ (1/0.8m) ; PPU (61/51cm) ; Bar Dips (P/G)

Beg2 – RR (1/0.5m)/BOR (20/12kg; 12/8kg); Step Lunges; BSO (51cm)/BJ (0.8/0.5m);  PPU (51cm/Flr); Seated P/Dips (str)

Beg3 – RR (0.5/0m)/BOR (15/8kg; 8/5kg); Static Lunges;BSO (41cm)/Broad Step (0.6m/0.4m); PPU (Flr/Kns) ; Seated P/Dips (bent)

CFA LITE – USA Equivalents:

S-PU Sub BOR BB – 100/65lb (divide reps by 1.5); Single Impl – 55/35lb (divide reps by 2)

Int1 – C2B/BOR (90/55lb; 45/35lb)

Int2 – PU/BOR (85/55lb; 45/35lb); 1/2 Abm; RD (R/B)

Int3 – PU/BOR (75/20kg; 35/25lb); 2/3 Abm; RD (B/P)

Beg1 – PU (P/G)/Jump PU/BOR (65/35lb; 35/10lb); Step Lunges; BSO (24/20inch) or BJ (3ft 3inch/2ft 7inch)  ; PPU (61/51cm) ; Bar Dips (P/G)

Beg2 – RR (40/20 inches)/BOR (45/30lb; 25/17lb); Step Lunges; BSO (24inches)/ BJ (2ft 7inches/1ft 7inch) ; PPU (51cm/Flr); Seated P/Dips (str)

Beg3 – RR (20/0 inches)/BOR (35/17lb; 8/11lb); Static Lunges; BSO (16inch)/Broad Step (1ft 7inch/1ft 7inch); PPU (Flr/Kns) ; Seated P/Dips (bent)

EXTRAS WOD

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The 2020 Endurade Online ECC Workouts are released!! View all the Workout details at: https://eastcapechamps.co.za/2020-workouts/

Awesome Lucky Draw/Participation Prizes! Jump in, have some FUN and end off the year fitter and healthier! Catch all our info at: https://eastcapechamps.co.za/

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 021220

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

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

1a) T/Challenge and Gains Challenge Members – Complete Re-test 1

The Rx and Int Members not needing to re-test will complete the class WOD below…

Complete the Benchmark Helen – 3 Rounds For Time of:

400 meter Run

21 Kettlebell Swings (24kg/16kg)

12 Pull-Ups

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

S-PU Sub BOR –  24 reps 24/16kg (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 20/12kg, 8 PU

Beg1 – 16/10kg, PU (P/G)

Beg2 – 12/8kg, RR (1/0.5m)

TC/Beg3 – 300m Run, 8/5kg, RR (0.5/0m)

USA Equivalents – CFA LITE Options:

PU Sub BOR – 24 reps 52/35lb (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 44/26lb, 8 PU

Beg1 – 35/22lb, PU (P/G)

Beg2 – 26/17lb; RR (40/20 inches)

Beg3 – 300m Run, 17/11lb; RR (20/0 inches)

For the REST, complete…

1b) AMRAP 25 min the following: 

Min 1 – STOH (50kg/35kg)

Min 2 – Rowing (cal) or SDHP (20kg/15kg)

Min 3 – OH Walking Lunges (50kg/35kg)

Min 4 – Rope Climbing (4.5m)

Min 5 – DB Box Step-overs (30kgx2/20kgx2) (61/51cm)

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

NB for COVID-19 Health protocols – Rope Climb Subbed with Towell PU or Towell RR

NB – Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading

STOH and OH Lunge – Single Implement Divide Reps by 1.5

RX sub – DB/KB/BP – 12 Reps on 25kg/15kg

Int1 – SI 22.5/15kg; 45/30kg BB; Towel PU; 24kgx2/20kgx2

Int2 – SI 20kg/15kg; 40/25kg BB; Towel PU; 24kgx2/20kgx2

Int3 – SI 20/12kg; 35/20kg BB; Towell PU; 20kgx2/20kgx2

Beg1 – SI 15/10kg; 30/15kg BB; Jump Towell PU; 51cm; 20kgx2/16kgx2

Beg2 – SI 12/8kg; 20/12kg BB; Towell Ring Rows (1/0.5m); 51cm; 12kgx2/12kgx2

Beg3 – SI 8/5kg; 15/8kg BB; Towell Ring Rows (0.5/0m); 41cm; 8kgx2/8kgx2

CFA LITE Options – USA Equivalents

NB for COVID-19 Health protocols – Rope Climb Subbed with Towell PU or Towell RR

NB – Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading

STOH and OH Lunge – Single Implement Divide Reps by 1.5

RX sub – DB/KB/BP – 55/35lb

Int1 – SI 50/35lb; 100/65lb BB; Towell PU; 52lbx2/44lbx2

Int2 – SI 50/33lb; 90/55lb BB; Towell PU; 52lbx2/44lbx2

Int3 – SI 45/25lb; 75/45lb BB; Towell PU; 45lbx2/44lbx2

Beg1 – SI 35/20lb; 65/35lb BB; Jump Towell PU; 45lbx2/35lbx2; 20inch

Beg2 – SI 20/25lb; 45/25lb BB; Towell Ring Rows (4Ft11″/3Ft3″); 25lbx2/26lbx2; 20inch

Beg3 – SI 15/10lb; 35/20lb BB; Towell Ring Rows (3Ft3″/1Ft7″); 17lbx2/17lbx2; 16inch

then…

2) T/Challenge Members only (AFTER COMPLETING HELEN)…

Complete the following FT:

100 Hallow Rocks

100 Hallow Arch Rocks

100 sec L-sit

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg 1 – H-Arch Lift; T-sit

Beg2 – H-Crunch; T-sit (1 Ft dwn)

Beg3 – Crunch; F-Bridge

CFA LITE – USA Equivalents:

Int1/2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg 1 – H-Arch Lift; T-sit

Beg2 – H-Crunch; T-sit (1 Ft dwn)

Beg3 – Crunch; F-Bridge

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch