Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! 

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 at www.eastcapechamps.co.za 
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 090922 

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

For those who missed yesterday, complete today OR complete any OTHER Workout missed this week!

1) Repeat from 30 Aug 21…

AMRAP the following for 35 min:
1000m Row or 100 SHP (20kg/12kg)
1000m Run
100 Box Step-ups (Body Weight 61cm/51cm)
10 Wall Walks

Score = Total Reps
10m = 1 Rep

CFA LITE Options:
Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)
Int1 – 80 DU; 8 WW
Int2 – 70 DU; 7 WW
Int3 – 60 DU; 6 WW
Beg1 – 16/10kg; 100 SU; 6 Half WW; 80 BSUp
Beg2 – 12/8kg; 90 SU; 6 Scaled WW (1 step); 70 BSUp (51cm)
Beg3 – 8/5kg; 80 SU; 6 Worm Walks; 60 BSUp (41cm)

Substitutions:
Shoulder –
Row – Fine OR SDHP – Russ KB Swing
Run – Fine
Box SUp – Fine
WW – Push-up Hold (opp shlder taps – 100)

Back –
Row – Airbike OR SDHP from high hang
Run – Airbike or Burden Walk
Box SUp – Fine or Reduce Height
WW – Fine or Push-up Hold (opp shlder taps – 100)

Knee –
Row – Airbike OR SDHP from high hang
Run – Airbike or Burden Walk
Box SUp – Fine (lower height) or Airsquats
WW – Fine or Push-up Hold (opp shlder taps – 100)

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

Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! 

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 at www.eastcapechamps.co.za 
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 090922 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

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

1) Repeat from 30 Aug 21…

AMRAP the following for 35 min:
1000m Row or 100 SHP (20kg/12kg)
1000m Run
100 Box Step-ups (Body Weight 61cm/51cm)
10 Wall Walks

Score = Total Reps
10m = 1 Rep

CFA LITE Options:
Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)
Int1 – 80 DU; 8 WW
Int2 – 70 DU; 7 WW
Int3 – 60 DU; 6 WW
Beg1 – 16/10kg; 100 SU; 6 Half WW; 80 BSUp
Beg2 – 12/8kg; 90 SU; 6 Scaled WW (1 step); 70 BSUp (51cm)
Beg3 – 8/5kg; 80 SU; 6 Worm Walks; 60 BSUp (41cm)

Substitutions:
Shoulder –
Row – Fine OR SDHP – Russ KB Swing
Run – Fine
Box SUp – Fine
WW – Push-up Hold (opp shlder taps – 100)

Back –
Row – Airbike OR SDHP from high hang
Run – Airbike or Burden Walk
Box SUp – Fine or Reduce Height
WW – Fine or Push-up Hold (opp shlder taps – 100)

Knee –
Row – Airbike OR SDHP from high hang
Run – Airbike or Burden Walk
Box SUp – Fine (lower height) or Airsquats
WW – Fine or Push-up Hold (opp shlder taps – 100)

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

Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! 

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 at www.eastcapechamps.co.za 
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 080922 

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) Front Squat 10-5-5-3-3-3 – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Loading)

Score = Sum of Load (10 x load + 5 x load + 5 x load + 3 x load + 3 x load + 3 x load)

Goal – 10 – 65-75% 1RM; 5 – 75-80% 1RM; 3 – 80-90% 1RM

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

then…

2) 5 rounds for time of:
20m DB Front Rack Lunge (2×22.5kg/2x15kg)
15 HSPU

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
If Equipment limited – Mix DB/KB (i.e. 24kg KB/20kg DB for RX)
RX – DB 22.5×2/15x2kg or KB 24×1,20kgx1/16x2kg OR Mix KB/DB
RX PU sub BOR – 40 BOR (DB/KB/BP)
Int1 – 22.5×2/15x2kg; 12 HSPU
Int2 – 22.5×2/15x2kg; 1/2 Abm HSPU
Int3 – 20×2/12x2kg; 2/3 Abm HSPU
Beg1 – 15×2/10x2kg; PPU (61/41cm)
Beg2 – 12×2/8x2kg; PPU (41cm/Flr)
Beg3 – 8×2/5x2kg; PPU (Flr/Kns on 1 Abm)

Substitutions:

Shoulder –
HSPU – Plus Pushups
W-Lunge – Fine or Safety Bar Back Rack (BB)

Back –
HSPU – Strict HSPU or Pushups
W-Lunge – Hip Thrusters

Knee –
HSPU – Fine (watch kick-up/-down)
W-Lunge – Fine or Partial Static Lunges or Front Squats

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

Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! 

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 at www.eastcapechamps.co.za 
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 070922 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

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

1) Complete 5 Rounds of the following for Max Reps: 

Min 1 – AMRAP Strict Ring Dips

Rest 1 min

Score = Total Reps

CFA LITE Options:
Int1/2 – S-RD
Int3 – S-RD (R/B)
Beg1 – SD Jumpup or S-RB (B/P)
Beg2 – SPD/Chair Dips (Str)
Beg3 – SPD/Chair Dips (Bnt)

Substitutions:

Shoulder –
RD – Plus Push-ups (3 for 1)

Back –
RD – Fine (but do strict)

Knee –
SD – Fine (but watch jumping)

then…

2) Complete 5 Rnds for time of:
400m Run
10 Hang Power Cleans (80kg/52kg)
20 T2B

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
T2B sub is lying feet to hands
Home-Based Sub DB/KB/Light BB – 25/15kg – 30 Reps
Int1 – 75/50kg; 18 T2B; 22.5/15kg
Int2 – 70/45kg; 16 T2B; 20/12kg
Int3 – 65/42kg; 14 T2B, 20/12kg
Beg1 – 50/40kg; HLR (or Lying F2H), 16/10kg
Beg2 – 40/25kg; HKR (or Lying K2H); 12/8kg
Beg3 – 30/18kg; Sitting (K2C); 8/5kg

Substitutions:
Shoulder –
Run – Fine
HPC – Fine or DL
T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Back –
Run – Airbike 2.5x dist
HPC – Hang Power Cleans or Hip Thrusters (3x reps)
T2B – F/Bridge (divide time by 3 for reps)

Knee –
Run – Airbike 2.5x dist
HPC – Hang Power Cleans or Hip Thrusters (3x reps)
T2B – fine (watch jump-up/drop-off)

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image –  Marco, Rochelle, Tim and Jemima at our 2017 ECC… REMINDER 10 days left to Register – Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 060922 

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) Push Press 5 – E2ndMon2ndM for 5 Rnds (10 min) (75% 1RM)

Score = Load

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

then…

2) Repeat 2 Sept 21…

AMRAP 14:
10 Strict Pull-ups
5 Turkish Get-ups (32kg/16kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA/AFL LITE Options:
Use any Implement (DB/KB/SB/BB)
RX – 32/24kg
T1 (Level 4) – 32/24kg
Int1 – 8 S-PU; 30/20kg
Int2 – 7 S-PU; 24/16kg
Int3 – 6 S-PU; 20/12kg
Beg1 – PU (P/G); 15/10kg
Beg2 – RR (1.5/1m); 10/7.5kg
Beg3 – RR (1/0,5m); 7.5/5kg

Substitutions:

Shoulder –
PU – Rev Grip or RR or BOR
TGU – Non-Inv Side – TGU ; Inv Side – 10 Sit-ups, 10 Lunges

Back –
PU – 45 Strict Rev Grip or RR
TGU – Lighter ; Otherwise – TGU SU 2 each OR Side Bridge 20 sec one side (3 reps) PLUS 10 Lunges

Knee –
PU – Fine (watch jump-up/drop-off)
TGU – TGU SU 4 each, 10 Airsquats OR 10 Hip Thrusters

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

Feature Image – 2017 ECC … Alwyn and Eva on Sandbag Lunges … REMINDER – Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 050922 

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) Clean Deadlift, Hang Clean (Power), Clean (Squat) – E90sOn90s for 8 Rnds (12 min, Max Day)

Score = Load

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

then…

2) AMRAP 10 min:
30 Clean (power) and Jerk (any) (40kg/25kg)
30 Clean (power) and Jerk (any) (75kg/50kg)
AMRAP Clean (power) and Jerk (any) (95kg/65kg)

Score = Total Reps

CrossFit Algoa LITE Options:
Rx – 40-75-95kg/25-50-65kg
Int1 – 36-68-86kg/23-45-59kg
Int2 – 32-61-77kg/20-41-53kg
Int3 – 29-55-69-kg/18-36-47kg
Beg1 – 26-49-62kg/16-33-43kg
Beg2 – 22-41-52kg/14-27-36-kg
Beg3 – 18-34-43kg/11-23-30kg

Substitutions:
Shoulder –
Clean – Fine
Jerk – Hang Power Clean

Back –
Clean & Jerk – Hip Thrusters and other rehab

Knee –
Clean – Fine
Jerk – Fine

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

REMINDER – Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 030922 

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

For those who missed yesterday, complete today OR complete any OTHER Workout missed this week OR the Met Con below Jackie!

1) Practice Bar Muscle-ups

Score = For Quality

Review.. https://youtu.be/astSQRh1-i0

then…

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022

Event Mens- https://youtu.be/hxKSX37efyE

JACKIE PRO

For time:
1000-m row
50 thrusters
30 bar muscle-ups

Women: 65 lb (29kg)
Men: 95 lb (43kg)

Time cap: 10 minutes (men), 11 minutes (women)
Class TC – 15 min (BUT AFTER TIME CAP GO TO COMPLETION TODAY!! NOTE TIME)

The 1,000-m row must be completed in under 3:40 for the women and under 3:15 for the men.

LITE Options:
Row sub – SDHP sub 100 reps (20/12kg)
No Rowing TC for LITE (only RX)
Int1 – 20/12kg, 43/29kg, B-MU (R/B)
Int2 – 20/12kg, 40/25kg, B-MU (B/P)
Int3 – 20/12kg, 35/22kg, B-MU (P/G)
Beg1 – 16/10kg, 30kg/20kg, PU (P/G)
Beg2 – 12/8kg, 23kg/15kg, RR (1/0,5m)
Beg3 – 8/5kg, 15kg/9kg, RR (0,5/0m)

Substitutions:
Shoulder –
Row – fine
SDHP – Russ KBS
Thr – Front Squats
B-MU – Fine or Rev Grip S-PU or RR or BOR

Back –
Row – Rather airbike (2.5x dis)
SDHP – from Hang
Thr – Hip Thrusters
B-MU – Rev Grip S-PU or RR

Knee –
Row – Fine or Rather airbike (2.5x dis)
SDHP – Fine
Thr – Fine (limit depth and load as needed)
B-MU – Fine (watch jump-up/down)

OR…

Complete 2 Rnds of the following FT:
50 Box Jump Over (61cm/51cm)
25 DB Step Over (32kgx2/24kgx2 at 61cm/51cm)
10 Rope Climb (4.57m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Rope Climb Subbed with Towell PU or Towell RR
Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep
Use KB or closest DB loading
BJO sub – Broad Jump (1.24/1m)
DB/KB SO sub – 40 Walking Lunges
RX H-B sub – DB/KB/BP – 25kg/15kg
Int1 – SI 22.5/15kg; 8 RC; 24kgx2/20kgx2
Int2 – SI 20kg/15kg; 7 RC; 24kgx2/20kgx2
Int3 – SI 20/12kg; 10 Half RC; 20kgx2/20kgx2
Beg1 – SI 15/10kg; 15 Ly 2 Stand (str) or 30 banded T-PU (P/G); 51cm; 20kgx2/16kgx2; BSO (61/51cm) or BJ (1/0.8m)
Beg2 – SI 12/8kg; 15 Ly 2 Stand (str legs, hip bend) or 30 Towell Ring Rows (1/0.5m); 51cm; 12kgx2/12kgx2; BSO (51cm)/BJ (0.8/0.5m)
Beg3 – SI 8/5kg; 15 Sit 2 Stand or 30 Towell Ring Rows (0.5/0m); 41cm; 8kgx2/8kgx2; BSO (41cm)/Broad Step (0.6m/0.4m)

Substitutions:

Shoulder –
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty)
DB SO – Fine
BJO/BJ – Fine

Back –
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty); NB – watch drop-off/jump-up
DB SO – Fine (Reduced height/weight) or Single-legged hip thrusters
BJO/BJ – Step-over (reduce height)

Knee-
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty); NB – watch drop-off/jump-up
DB SO – Fine (Reduced height/weight) or Single-legged hip thrusters
BJO/BJ – Fine or Step-O (reduce height)

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Crystal on DB Snatches during the CrossFit Games simulated Event “Hat Trick”… good positioning Crystal! 

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 010922 

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) TNG Power Snatch 2 – E90son90s for 8 Rnds (12 min) (Build to a Max Day)

Score = Max Load

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

Substitutions:

See below

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Snatches (power) (61kg/43kg)
Burpees over the bar

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

CFA LITE Variations:
BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing
Db/KB/Bp/Light BB – 12-11-10-9-8-7-6-5-4-3 on DB Reps on 25kg/15kg
Int1 – 55/38kg; 25/15kg
Int2 – 50/35kg; 22.5/15kg
Int3 – 47kg/32kg; 20/12kg
Beg1 – 40/28kg; 15/10kg
Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO)
Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO)

Substitutions:
Shoulder –
Snatch – Clean (power)
BBF Bps – Str arm Bps

Back –
Snatch – Hang Power Snatch (lighter) or Hip Thr (2x)
BBF Bps – Str arm Bps

Knee –
Snatch – Low Hang Power Snatch (lighter) with half squat or Hip Thr (2x)
BBF Bps – Str arm Bps

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Class on our Memorial Workout – “Andy – Farmer Grandpa”… from the front – Coach Thando, Anrika, Marisa, Phumelela, and Maryka and the Sandbag and DB carry portion of the Workout! 

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 310822 

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 Kipping or Butterfly Pull-ups

Score = For Quality

then…

2) Repeat from – 27 Aug 2021…

AMRAP 15 min:
5 Strict Pull-ups
10 Airsquats
5 Push-ups
10 Jumping Alt. Lunges

Score = Total Reps

CFA LITE Options:
Beg1 – S-PU (P/G), PU (Ts/3 Ts or 5 Kns up/Ts dwn), Step Lunges
Beg2 – S-RR (1/0.5m), Push-U/PU(kns), Step Lunges
Beg3 – S-RR (0.5/0m), PU (kns), Static Lunges

Substitutions:
Shoulder –
S-PU – Fine
AS – Fine
PU – Plus Push-ups
Jump Lunges – Fine

Back –
S-PU – Fine
AS – Fine or Hip Thrusters
PU – Fine
Jump Lunges – Static Lunges or low step-ups

Knee –
S-PU – Fine
AS – Fine (limit depth as needed)
PU – Fine
Jump Lunges – Static Lunges (limiting depth as needed) or Step-ups

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 – Thuba, Gavin, Crystal and Michelle on the CrossFit Games exciting Sprint like Event “Hat Trick”, consisting of sprinting, Wall Balls and a heavy DB Snatch!!!!

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 300822 

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) Push Press 5 – E2ndMon2ndM for 5 Rnds (10 min) (70% 1RM)

Score = Load

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

then…

2) Complete 21-15-9-6 of the following FT:
Thruster (30kg/20kg)
Lateral Facing Burpees
Buy-out of: 6 Wall Walks after each Rnd including the last

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Lateral Facing Bps – Double Foot takeoff, land anyhow (stepping up allowed)

CFA/AFL LITE Options:
Use any Implement (DB/KB/SB/BB)
RX – 30/20kg
T1 (Level 4) – 25/15kg
Int1 – 22.5/15kg
Int2 – 20/12kg; 5 WW
Int3 – 20/12kg; 4 WW
Beg1 – 15/10kg; LF-Bps (Step-O); 4x Half WW
Beg2 – 10/7.5kg; LF-Bps (Step-O); 4x 1 step WW
Beg3 – 7.5/5kg; LF-Bps (Step-O); 4x Worm/Box Walk

Substitutions:

Shoulder –
Thruster – Front Squat
LF Bps- Str arm Bps
WW – Opp sh taps (pushup) 27

Back –
Thruster – Lighter or Front Squat or Hip Thrusters
LF Bps- Str arm Bps (step over) or Box Bps
WW – Fine or Opp sh taps (pushup) 27

Knee –
Thruster – Fine or from Hang or Hip Thrusters
Cluster – Lighter or Front Squat or Hip Thrusters
LF Bps- Fine or Str arm Bps (Step Over)
WW – Fine

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch