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 – 170822 

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) Parallel Bar Traverse – Practice and set-up

Score = For Quality

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

Substitutions:

See below

then…

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Men heat 4 https://www.youtube.com/watch?v=N5mQtJ51eSg

ELIZABETH ELEVATED
21-15-9-9-9 reps for time of:
Squat cleans
Dips with parallel bar traverses (3m)

Women: 95-lb (43kg) cleans
Men: 135-lb (61kg) cleans

Time cap: 12 minutes (women), 10 minutes (men)

During each round the dips must be split into 3 unbroken sets, with each set beginning with a traverse of the parallel bars.
Meaning, the first round will be a traverse then 7 dips, a second traverse then 7 dips, and a third traverse then 7 dips, for a total of 21 reps.
The round of 15 will be broken into 3 sets of 5 dips, while the rounds of 9 will be broken into 3 sets of 3 dips.

CFA LITE Options:
*P-bar Traverse – use boxes – RX p-bar traverse (2 x 76cm box = 4x lengths for each trav ; 1x76cm box = 2x length for e trav).
There are 3 traverses of 3m per rnd (i.e. 7 dips, 3m trav, 7 dips 3m trav, 7 dips 3m trav)…see scaling each level (shorter box traverses or crab walks B2/3)
Int1 – 55kg/38kg; each Trav 150cm (2x76cm)
Int2 – 50kg/35kg; each Trav 150cm w 18-12-6 RD
Int3 – 45kg/30kg; each Trav 76cm w R-dips (R/B)
Beg1 – 40kg/27kg; each Trav 76cm w Bar or R-dips (B/P)
Beg2 – 35kg/22kg; each Crab W 3m w Seated P-dips (Legs str)
Beg3 – 25kg/15kg; each Crab W 3m w Seated P-dips (Legs bnt)

Substitutions:

Shoulder –
Cleans – Fine
RD – Push-ups or sub with RR (or BOR)
Par or Box Trav – Neutral hold 10 sec per Traverse

Back –
Cleans – Fine (limit depth/load as needed)
RD – Fine or Push-ups
Par or Box Trav – Fine or Neutral hold 10 sec per Traverse

Knee –
Cleans – Fine (limit depth/load as needed)
RD – Fine
Par or Box Trav – Fine

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – @daniellebrandon7 wins the “SKILL SPEED MEDLEY” event at the 2022 CrossFit Games … today we complete a modified version in class (Image courtesy of CrossFit, Inc).

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 – 160822 

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 – Crossover SU/DU, Peg Board/Long. PU/Pistols/HSW Ramp

Score = For Quality

then..

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Mens heats – https://www.youtube.com/watch?v=TYJA7yWCvcw

SKILL SPEED MEDLEY

3 rounds of races through pegboards, jump-ropes, pistols and handstand walks.

Quarterfinal Round:

3/2 pegboard ascents
75 unbroken single-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course 10m (Reg Ramp – up Ramp, dwn stairs)

20 fastest athletes advance

Semifinal Round:

2/1 strict pegboard ascents
50 unbroken double-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, pirouette start 10m (Reg Ramp – 360deg piroutte start, up ramp, dwn stairs)

5 fastest athletes advance

Final Round:

1 strict pegboard ascent
25 double-under crossovers
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, low start 10m (Reg Ramp – 3m parallette, dwn stairs)

Time cap: 3-3-3 minutes

Athletes will race through the 4 stations, with the fastest times moving on to the next round.

CFA Class – 3 heats of 3 min

Equip Options:
Do longitudinal Pull-ups if you do not have a Peg Board
Note diff’s below btwn unbroken vs broken allowed ; crossover SU vs DU ; HSW ramp differences

CFA LITE Options:
Pistols – broken allowed from Int1
T2 (Level 2) – 1) 2/1 PB; 35 U-SU, 40 U-SU; 2) 1/0.75 PB, 25 U-DU, 25 U-DU; 3) 1 S-PB, 15 CO-DU; Pistols; HSW as Rx but can break
T1 (Level 4) – 1) 3x/1.5x Half-C; 35 U-SU, 40 SU; 2) 1x Half PB, 25 U-DU, 25 DU; 3) 1 S-PB, 10 CO-DU; Pistols; HSW as Rx but can break
Int1 – 12/6 PB PU (ft on wall); 35 U-SU, 40 SU; 2) 6/4 PB PU, 25 U-DU, 25 DU; 3) 6/4 S-PB PU, 10 CO-DU; Pistols; 10m HSW down ramp only
Int2 – 10/5 PB PU (ft on wall); 30 U-SU, 45 SU; 2) 6/4 PB PU, 15 U-DU, 30 DU; 3) 6/4 S-PB PU, 10 CO-SU; Pistol (Green/Hold Rings); 10m HSW
Int3 – 8/4 PB PU (ft on wall); 25 U-SU, 50 SU; 2) 5/3 PB PU, 10 U-DU, 20 DU; 3) 5/3 S-PB PU, 7 CO-SU; Pistol (Hip Crease < hips); 10 m HSW or 3 WW
Beg1 – 8/4 Long PU (G/P); 25 U-SU, 50 SU; 2) 5/3 Long PU (G/P), 25 U-SU, 25 SU; 3) 5/3 Long PU (G/P), 5 CO-SU; Lunges or Box Pistol (Hip crease just abocve hip); 3 Half-WW
Beg2 – 8/4 1x Ring-RR (1/0.5m); 10 U-SU, 50 SU; 2) 5/3 1x Ring-RR (1/0.5m), 10 U-SU, 40 SU; 3) 5/3 1x Ring-RR (1/0.5m), 5 CO-SU’; Lunges; 3 1-step WW
Beg3 – 8/4 1x Ring-RR (0.5m/0m); 60 SU; 2) 5/3 1x Ring-RR (0.5m/0m), 50 SU; 3) 5/3 1x Ring-RR (0.5m/0m), 20 SU; Static Lunges; 3 WormW

Substitutions:

Shoulder –
PB – Fine or Rev grip PU/BOR/RR
SU/DU/CO-DU – Fine
Pistols – Fine
HSW – Plus Pushups x3

Back –
PB – Fine or Rev grip PU/RR
SU/DU/CO-DU – Fine or calf pulses
Pistols – Lunges or Airsquats (2x reps)
HSW – Plus Pushups x3

Knee –
PB – Fine
SU/DU/CO-DU – Fine
Pistols – Static partial Lunges or Airsquats (2x reps)
HSW – Fine

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – @haleyadamssss was the winner of the “Bike to Work” event at the 2022 CrossFit Games … today we complete a modified version in class (Image courtesy of CrossFit, Inc).

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 – 150822 

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

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

Bike to Work

For time:
75 toes-to-bars
5-mile bike
75 chest-to-bar pull-ups
5-mile bike

Time cap: 50 minutes

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
*8046m Bike – 5 mile – Sub 3218m Run or Row
Row sub SDHP (20/12kg)
Int1 – 70 T2B, 65 C2B;2x 8046m Bike/3218m Run/Row/322 SDHP
Int2 – 65 T2B, 75 PU;2x 4.5mile/7242m Bike/2900m Run/Row/290 SDHP
Int3 – 60 T2B, 70 PU;2x 4mile/6437m Bike/2575m Run/Row/258 SDHP
Beg1 – 75 HLR (or Lying F2H), 75 PU (P/G); 2x 4mile/6437m Bike/2575m Run/Row/258 SDHP (16/10kg)
Beg2 – 75 HKR (or Lying K2H); 75 RR (1/0.5m); 2x 3mile/4828m Bike/1930m Run/Row/193 SDHP (12/8kg); Cap 40 min
Beg3 – 60 Sitting (K2C); 60 RR (0.5/0m); 2x 2.5mile/4023m Bike/1609m Run/Row/161 SDHP (8/5kg); Cap 30 min

Substitutions:

Shoulder –
C2B/PU – Rev Grip PU/RR/BOR
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Bike/Row/Run – Fine
SDHP – sub Russ KBS

Back –
C2B/PU – Rev Grip PU/RR/BOR
T2B – F/Bridge 1 = 3 sec (20 sec hold = 7 reps)
Bike/Row/Sdhp/Run – bike

Knee –
C2B/PU – Fine (Watch Kick-up/down)
T2B – fine or LITE
Bike/Row/Sdhp/Run – Fine (avoid what niggles)

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 – 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 – 120822 

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) Snatch Deadlift, Hang Power Snatch, Power Snatch – E2ndMon2ndM for 10 min (5 Rnds) (>75% 1RM)

Score = Load

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

then…

2) AMRAP the following for 12 min:
15 Crossover DU
5 TNG Power Snatches (60/40kg)
7 BB Facing Burpees

Score = Total Reps

CFA LITE Options:
Only count crossover reps
Int1 – 55/36kg; 12 C-DU
Int2 – 53/34kg; 10 C-DU
Int3 – 50/32kg; 8 C-DU
Beg1 – 45/30kg; BBF Bp SO; 15 C-SU
Beg2 – 35/22kg; BBF Bp SO; 30 SU
Beg3 – 25/17kg; BBF Bp SO; 25 SU

Sub’s –
Shoulders
C-DU – Fine or DU
Power Snatch – Power Cleaqn
BBF Burpees – Straight Arm Burpees

Back –
C-DU – Fine or calf pulses
Power Snatch – Hip Thrusters or light hang power snatch
BBF Burpees – Straight Arm Burpees

Knees –
C-DU – Fine or calf pulses
Power Snatch – Fine (light/hang)
BBF Burpees – Straight Arm Burpees

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 – 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 – 110822 

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 6 Rnds of the following FT:
5 Front Squat (100kg/65kg)
15 m Handstand Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
Front Squat – is from the floor!
HSW 15 m = 15 reps

CFA LITE Options:
Rx – 100/65kg
Level1 – 95/62kg
Level2 – 90/59kg
Level3 – 88/57kg
Level4 – 85/55kg
Int1 – 80/52kg; 12m HSW
Int2 – 75/49kg; 10m HSW
Int3 – 73/47kg; 9m HSW or 3 WW
Beg1 – 68/44kg; 3 Half WW
Beg2 – 55/36kg; 3 1-step WW
Beg3 – 40/26kg; 3 Worm Walks

Sub’s –
Shoulders
FS – fine
HSW – Opp Sh Taps – pushup pos (3 for 1m)

Back –
FS – Hip Thr
HSW – Fine or Opp Sh Taps – pushup pos (3 for 1m)

Knees –
FS – Limit depth and load as needed
HSW – Fine (watch kick-up/down)

then…

2) Repeat fronm 6 Oct 2020…
Complete 5 Rnds of the following FT:
25 Pull-ups
400 m Run

TC – 17 min

Score = Time/Tc plus 1 sec/rep missed

CFA LITE Options:
RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 36 Reps on BOR
Int1 – 20 PU/36 BOR 45/30kg; 22.5/15kg
Int2 – 18 PU/36 BOR 40/25kg; 20/15kg
Int3 – 15 PU/26 BOR 35/20kg; 16/12kg
Beg1 – PU (P/G)/36 BOR 30/15kg; 16/10kg
Beg2 – RR (1,5/1m)/36 BOR 20/12kg; 12/8kg
Beg3 – RR (1/0,5m)/36 BOR 15/8kg; 8/5kg; Run 300
Untrained TC – 3 Rnds, B3 but 15 PU, TC 10 min

Substitutions:
Shoulder –
PU – Rev Grip Strict (60%)/RR/BOR
Run – Fine

Back –
PU – Strict (60%)/RR
Run – Cycle (2.5x dist) or High Hang SDHP

Knee –
PU – Fine (watch Jump up/drop down)
Run – Cycle (2.5x dist) or High Hang SDHP

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 – 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 – 100822 

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) Strict Press 3, Push Press 5 – E90son90s for 6 Rnds (9 min) (Count sets >70% SP 1RM)

Score = Max Load

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

Substitutions:

Shoulder –
SP – Hang Power Cleans
PP – Plus Push-ups (10-15 reps)

Back –
SP – Lighter, more reps or Deficit Push-ups
PP – Lighter, more reps or Push-ups

Knee –
SP – Fine
PP – Fine or Drop the weight and do 5 more Strict Press

then…

2) In Teams of 3, AMRAP 15 min he following with a DB/KB:
Athlete 1 (calls change) – 10 Farmers Carry Step-overs (24×2/16x2kg at 61cm/51cm)
Athlete 2 – DB Push Press (25kg/15kg)
Athlete 3 – GHD SU or Weighted SU (25kg/15kg)

Score = Total Reps

CFA LITE Options:
DB SO – farmers carry wih 2x db/kb
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 16/10kg
Beg2 – W-SU (51cm), 12/8kg
Beg3 – W-SU (41cm), 8/5kg; BW Sit-ups/Crunchies

Substitutions:

Shoulder –
FW-BS – Fine
PP – Push-ups or Plus-Push-ups (3 for 1)
W-Sit-Ups – Fine

Back –
FW-BS – Fine (reduce load/height)
PP – Fine or Strict Press
W-Sit-Ups – Front Bridge 2 sec = 1 Rep

Knee –
FW-BS – Fine (reduce load/height)
PP – Fine or Strict Press
W-Sit-Ups – Fine or Front Bridge 2 sec = 1 Rep

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 – The Fittest on Earth – 1st place Teams, Affiliate Champions @mayhemfreedom with captain @richfroning (6th time team champs), 1st Place Women @tiaclair1 (6th consecutive) and 1st place men @justinmedeiros34 (2nd Time) (Images courtesy of CrossFit, Inc.)

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 – 090822 

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) OHS 3 – E90sOn90s for 9 min (6 Rnds) (count ses >70% 1RM)

Score = Load

CFA LITE OPTIONS:
TC Group/or if you have not been squatting much, keep the weight light

Subs –
Shoulders –
OHS – Front Squat or Safety Bar Back Squat

Back –
OHS – Lighter or Hip Thrusters (loaded/banded)

Knee –
OHS – Lighter or Hip Thrusters (loaded/banded)

then…

2) Complete the following FT:
27-21-15 OHS (50kg/32kg)
27-21-15 HSPU

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 25/15kg
Int1 – 45/30kg; 22.5/15kg; 21-15-9 HSPU
Int2 – 40/25kg; 20/15kg; 1/2 Abm
Int3 – 35/20kg; 16/12kg; 2/3 Abm
Beg1 – 30/15kg; 15/10kg; PPU (61/51cm)
Beg2 – 20/12kg; 12/8kg; PPU (51cm/Flr)
Beg3 – 15/8kg; 8/5kg; PPU (Flr/Kns)
TC (untrained) – 21-15-9, PVC (PPU Kns)

Substitutions:
Shoulders –
OHS – Front Squat or Safety Bar Back Squat
HSPU – Plus Pushups (3 for 1)

Back –
OHS – Lighter or Hip Thrusters (loaded/banded)
HSPU – Strict HSPU or Plus Pushups (3 for 1)

Knee –
OHS – Lighter or Hip Thrusters (loaded/banded)
HSPU – Fine (watch kick-up/drop-down)

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

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 – 080822 

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 9 Oct 2020…

Tabata the following:

a) Hallow Rocks

Rest 2 min

b) C2B Pull-ups

Rest 2 min

c) Jumping Lunges

Rest 2 min

d) Toes to Bar

Rest 2 min

e) Burpees

Score = Total Reps

Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

CFA LITE:
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)
Int3 – PU/BOR (35/20kg; 16/12kg)
Beg1 – H-Arch Lift; PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg); Step Lunges; HLR (or Lying F2H)
Beg2 – H-Crunch; RR (1/0.5m)/BOR (20/12kg; 12/8kg); Step Lunges; HKR (or Lying K2H)
TC/Beg3 – Crunch; RR (0.5/0m)/BOR (15/8kg; 8/5kg); Static Lunges; Sitting (K2C)
TC (untrained) – complete every 2nd Tabata (i.e. 4 x 20s Work in 4 min)

Substitutions:

Shoulder –
HR – Fine (arm on belly)
C2B/PU – Rev Grip PU/RR/BOR
J-Lunges – Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Bps – Str arm Bps

Back –
HR – H-Crunch OR Cross-Over Crunch
C2B/PU – Rev Grip PU/RR/BOR
J-Lunges – Static Lunge
T2B – F/Bridge 1 = 3 sec (20 sec hold = 7 reps)
Bps – Str arm Bps

Knee –
HR – Fine
C2B/PU – Fine (Watch Kick-up/down)
J-AS – AS or Static Lunge (Limit ROM as needed)
T2B – fine or LITE
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 – Repost from @crossfitgames instagram … Click here to view all the info on instagram on how to watch the CrossFit Games and Click here for the schedule (website) … that is currently broadcasting (Wednesday to Sunday this week)!!

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 – 050822 

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 Ring Muscle-ups

Score = Total Reps

LITE Options:
Beginners – NB only move onto the next level once 80% proficient; Further scaling – Rings attached to bands for resistance!

then…

2) Reebok CrossFit Games – Open Workout 20.5

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5

WORKOUT 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀14-lb. WB, 9ft
♂20-lb. WB, 10ft

Scaled (Ages 16-54)
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 10ft

Teenagers 14-15
♀10-lb. WB, 9ft
♂14-lb. WB, 9ft

Scaled Teenagers 14-15
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 9ft

Masters 55+
♀C2B PU, 10-lb. WB, 9ft
♂C2B PU, 20-lb. WB, 9ft

Scaled Masters 55+
♀J-C2B PU, 10lb. WB, 8ft
♂J-C2B PU, 14lb. WB, 8ft

CFA LITE:
Int1/2/3 – Rx
Beg1 – J-C2B, 6.3/4.5kg to 10/9 ft
Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft)
Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft)

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

Substitutions:

Shoulder –
Row – Fine or SDHP -Ruass KBS
DU – Fine
Run – Fine

Back –
Row – Airbike 2.5x dist
DU – Fine/Pulses
Run – Airbike/Bike 2.5xc dist

Knee –
Row – Fine or SDHP – Fine
DU – Fine/Pulses
Run – Fine

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch