Featured Image – A very big thank you to all the CrossFit Algoa Volunteers/Officals who helped make the NECC 2017 a success! We are proud of you all!! In picture, many of the Teams, helpers and competitors after the final on Day 3!

#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) /0784517637 (adults).

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

RX’ED & LITE WOD’s

None today…we are setting up the Box today after the NECC 2017! Normal class schedule resumes tomorrow from 5:30am!

Home based WOD…

Run 5 km, but EMOM complete 3 Burpees!

Score = Time

EXTRAS

None today!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place
Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

All those who participated at the NECC 2017… congrats to all of you! Great effort by each and everyone of you! There were some tough workouts but your hard work and diligent training has paid off!
NECC athletes will rest Monday and complete Wednesday’s active rest day on Tuesday and Wednesday! You will resume normal training from Thursday!

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Day 3 of the Nutritech East Cape Champs! Get down to the Tramways Building to catch all the Team action on Sunday (Day 3) 8:00 – 16:00! For more info visit eastcapechamps.co.za

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

#nutritech @Nutritechfit @crossfitalgoa @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower @enduradesports @bronscor @thetramwaysbuilding @bay_chamber @easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself @bradmillar #futuretech @mark_anderson1972 #markandersonphysiotherapy @reebok_sa @itensityonline

Featured Image – Day 2 of the Nutritech East Cape Champs! Get down to the Tramways Building to catch all the Team action on Saturday 8:30-18:00 and Sunday (Day 3) 8:00 – 16:00! For more info visit eastcapechamps.co.za

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

#nutritech @Nutritechfit @crossfitalgoa @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower @enduradesports @bronscor @thetramwaysbuilding @bay_chamber @easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself @bradmillar #futuretech @mark_anderson1972 #markandersonphysiotherapy @reebok_sa @itensityonline

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

RX & LITE WOD’s

Home-based WOD…

Tabata the following, with no rest between exercises:

a) Air Squats
b) Push-ups
c) Alternating Jumping Lunges
d) Burpees

Score = Total Reps (note min for each)

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Day 1 of the Nutritech East Cape Champs! Get down to Happy Valley Beach to catch all the action of the Individuals Competition from 8:30-14:00, and then again from 17:00 – 21:30 at the Tramways Building! For more info visit eastcapechamps.co.za

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

#nutritech @Nutritechfit @crossfitalgoa @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower @enduradesports @bronscor @thetramwaysbuilding @bay_chamber @easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself @bradmillar #futuretech @mark_anderson1972 #markandersonphysiotherapy @reebok_sa @itensityonline

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) /
0784517637 (adults).

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

RX & LITE WOD’s

Thursday 7 September 17:30 through Monday classes are cancelled due to the Nutritech East Cape Champs that we are hosting! Classes resume 5:30 Tuesday 12th September 2017.

Home-Based WOD…

Run 5km FT – try pick a safe trial run and run it with some friends!

Score = Time

EXTRAS

None today – Get down to the Nutritech East Cape Champs at Happy Valley (8:30-14:3) or the Tramways (16:30 till 21:30)!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – One more sleep until the Nutritech East Cape Champs – For more info visit eastcapechamps.co.za

#crossfitgames #crossfitposted #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

NOTICE – Thursday 7 September 17:30 through Monday – All classes are cancelled due to the Nutritech East Cape Champs that we are hosting! Classes resume 5:30 Tuesday 12th Septmeber 2017.

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

RX’ED WOD

NECC Athletes – Active Rest Day (See Pts 1-4 of our Comp Training)

1) Back Squat 10-10-10 (65% 1RM)

Score = Load (kg)

then…

2) Complete 3 RFT of:
400m Run
20 Burpees
10 Burpee BJO (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

NECC Athletes – Active Rest Day (See Pts 1-4 of our Comp Training)

1) Back Squat 10-10-10 (65% 1RM)

Score = Load (kg)

then…

2) Complete 3 RFT of:
400m Run
20 Burpees
10 Burpee Step Over (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees.
Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place
Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and
placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Final Info for NECC 2017 Athletes can be found at the following link: http://eastcapechamps.co.za/final-info-necc-2017/

A massive thank you to the following NECC 2017 sponsors in advance!
#nutritech @Nutritechfit @crossfitalgoa @enduradesports @bronscor @thetramwaysbuilding @bay_chamber @easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself @bradmillar #futuretech @mark_anderson1972 #markandersonphysiotherapy @reebok_sa @itensityonline

#crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #crossfitgames #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Thrusters 5-5-5-5-5 (climb to a max load)
NECC Athletes 3-3-3 (70% 1RM)

Score = Load (kg)

then…

2) Complete 3 Rounds of the following FT:
48 DU’s
24 C2B Pull-up’s
12 Hang Power Cleans (70kg/52kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
NECC Athletes (Individuals) 2 Rnds of Half the reps!
NECC Athletes(Teams) – 3 Rnds 48 DU, 15 C2B Pull-ups, 7 HPC

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) Thrusters 5-5-5-5-5 (climb to a max load)
NECC Athletes 3-3-3 (70% 1RM)

Score = Load (kg)

then…

2) Complete 3 Rounds of the following FT:
48 Single Under’s
24 Pull-up’s (assisted)
12 Hang Power Cleans (50kg/32kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
NECC Athletes (Individuals) 2 Rnds of Half the reps!
NECC Athletes(Teams) – 3 Rnds 48 DU, 15 C2B Pull-ups, 7 HPC

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The Nutritech East Cape Champs starts in 3 more sleeps! Excitement is building! Click here to view the schedule! Go to eastcapechamps.co.za for more info! #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfitgames #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) /
0784517637 (adults).

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

RX’ED WOD

1) Power Snatch, Snatch – EMOM 10
NECC Athletes (60% 1RM)
For the Rest (75% 1RM)

Score = Load (kg)

then…

2) Complete the following FT:

600 m Run then

21-15-9 of:
Power Snatch (50kg/35kg)
Strict HSPU
HS Walk (m)

then 600m Run

TC = 14 min

Score = Time/TC plus 1 sec/rep missed
NB – Power Snatch needs to be light enough to cycle 5 reps at a time

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Power Snatch, Power Snatch, OHS – EMOM 10
NECC Athletes (60% 1RM)
For the Rest (75% 1RM)

Score = Load (kg)

then…

2) Complete the following FT:

600 m Run then

21-15-9 of:
Power Snatch (30kg/22kg)
Piked Push-ups
HS Walk (m)

then 600m Run

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Marco on some Wall Ball’s! This was from Saturday’s tough CrossFit HQ WOD that we hit! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Clean (squat) and Jerk (split)
NECC Athletes 2-2-2 (70% 1RM)
For the Rest 2-2-2-2-2-2 (climbing to a max for the day)

Score = Load

then…

2) CrossFit HQ WOD – Tuesday 170829

For time:
5 rope climbs, 15-ft. rope (4.5m)
75 thrusters, 75 lb. (34kg/20kg)
50 dips
5 rope climbs, 15-ft. rope (4.5m)
50 overhead squats, 75 lb. (34kg/20kg)
75 sit-ups
5 rope climbs, 15-ft. rope (4.5m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NECC Athletes…
3 Rope Climbs
50 Thrusters
30 Dips
3 Rope Climbs
30 OHS
50 Sit-ups
3 Rope Climbs

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Power Clean, Front Squat and Push Press
NECC Athletes 2-2-2 (70% 1RM)
For the Rest 2-2-2-2-2-2 (climbing to a max for the day)

Score = Load

then…

2) CrossFit HQ WOD – Tuesday 170829

For time:
15 Rope Pulls Lying to Standing
75 thrusters (22kg/15kg)
50 dips (assisted)
5 Rope Pulls Lying to Standing
50 overhead squats (22kg/15kg)
75 sit-ups
15 Rope Pulls Lying to Standing

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NECC Athletes…
8 Rope Pulls
50 Thrusters
30 Dips
8 Rope Climbs
30 OHS
50 Sit-ups
8 Rope Pulls

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Taryn and Supra on 2 scald versions for Ring Dips…Taryn in the distance, is using a green band to assist her and is performing these on bars to increase stability when compared to rings. Supra on the other hand, has further scaled the movement, completing these on parallettes with an abmat to reduce the range of motion required for depth. This allows her to reduce the load with the assistance of her legs, to move through a safe range of motion, while the bars increase stability when compared to rings! All our movements are universally scalable…we cater for a wide array of fitness levels and our coaches are all well versed in scaling appropriately, in other words adjusting the programming to specifically suite your current needs and abilities! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX & LITE WOD’s

a) Crossit HQ WOD – 170313

3 rounds for time of:
3 legless rope climbs (4.1m) (LITE – 9 Rope Pulls from Lying)
6 push jerks, 225 lb. (102kg/70kg or 70% 1RM C&J) (LITE – 70%)
12 deadlifts, 225 lb. (same load)
24 GHD sit-ups (LITE – Sit-ups)
48 wall-ball shots, 20-lb. (9.1kg/6.3kg) ball (LITE – 6.3kg/4.5kg)

Score = Time

then…

b) Practice a weakness….chat to the coaches to assist!

Score = For Quality

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – “JT” – A HERO WOD In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. #herowod #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitalgoakids #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

1)
a) Practice Bar Muscle-ups

Score = For Quality

b) Bar Muscle-ups – RM – RM – RM
*Rest 90 sec between reps
(Scaling – Pull-up’s C2B/ Pull-up’s/Assisted)

Score = Total Reps

then…

2) HERO WOD “JT” – In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005.

Complete the HERO WOD JT – 21-15-9 of:
Handstand push-ups
Ring dips
Push-ups

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1)
a) Practice Bar Muscle-ups

Score = For Quality

b) Bar Muscle-ups – RM – RM – RM
*Rest 90 sec between reps
(Scaling – Pull-up’s C2B/ Pull-up’s/Assisted)

Score = Total Reps

then…

2) CrossFit Algoa’s LITE VARIANT of the HERO WOD “JT” – In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005.Complete the HERO WOD JT – 21-15-9 of:
Piked Push-ups (61cm/floor)
Bar Dips (assisted)
Push-ups (kneeling)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch