Featured Image – Catch the @Endurade @EastCapeChamps winners & podium finisher details at the following post – http://eastcapechamps.co.za/endurade-ecc-2019-winners-and-podium/

In shot, RX individual Men – 1st (11) Schalk Smit (@schalk.smit) – CrossFit Charisma, 2nd (14) Elandre van Eck (@elandre_van_eck) – CrossFit Algoa, 3rd (16) Ruan Barnard (@ruanbarnard_cf) – CrossFit Charisma

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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) CrossFit HQ WOD (190602)

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

M – 135 lb.(61kg), F – 95 lb.(43kg)
Sub for rowing – SDHP 200-100-50 (20/12kg)

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Time to accumulate 2 min of L-sitting

Score = Time

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

LITE WOD

1) Options:
Sub for rowing – SDHP 200-100-50 (20/12kg)
Int1/2/3 – same
Beg1 – Row 1750m-750m-375m (x/10 SDHP 16/10kg); 30kg/20kg
Beg2 – Row 1500m-500m-250m (x/10 SDHP 12/8kg); 20kg/12kg

then…

2) Options:
Int1 – same
Int2 – weak L-sit
Int3 – 1 leg L-sit
Beg1 – Tuck sit
Beg2 – 1 Foot down Tuck Sit

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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 – Members and visitors @CrossFitAlgoa going through the @AlwaysFitLeague Chipper Event from our @Endurade @EastCapeChamps

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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) AMRAP 9 min (6 Rnds)
1st 90 sec – HS Walk Weave Walk (10m) – beacons at 0/2/4/6/8/10m
2nd 90 sec – Stubby Fat Bar Snatch (37.8kg/22.8kg)

NB – if cannot snatch with single arm, use 2 hands on the bar to initiate the snatch and release 1 hand at the top
CFA Stubby F/B is 7.8kg unloaded

Score = Total Reps

then…

2) Half-Murph (50% of the Hero WOD Murph) – Complete the following in a 9.1kg/6.3kg Weight Vest:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

TC = 25 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) Options:
Int1 – HS walk
Int2/3 – HS Walk or WW (1 = 3m), S F/B Sn (27.8/19.8kg)
Beg1 – Bear Walk (Str), S F/B Sn (19.8/12.8kg)
Beg2 – Bear Walk (Bent), WB (12.8/7.8kg)

then…

2) Options:
Int1 – Same
Int2 – 6.3kg/4.5kg
Int3 – No Weight vest
Beg1 – 600m Runs, PU (G/P), PU (k), AS
Beg2 – 600m Runs, 50 RR (0.5/0cm), 65 PU (k), 100 AS

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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 – Happy Father’s Day for yesterday to all the Dad’s in the Box!!! Hope you were spoilt! In pic…Okkert on the Yoke while Vicky pushes the low sled on the @Endurade @EastCapeChamps Strong but Fast AKA Fit” WOD from Friday! Have a great Youth Day all!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SasolDisa #Reeboksa #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #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

REMINDER – Public Holiday WOD for Youth Day today – 1 Class 9:00 – 10:20 and Open Box from 10:20 to 11:30 for 12:00.

RX’ED WOD

1) Endurade East Cap Champs – Team Event 7 “Always Fit League’s Chipper” (http://eastcapechamps.co.za/2019-workouts/)

RX – Event 7 “Always Fit League’s Chipper”

In Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (13.6kg/10kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 70kg/45kg)
60 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 70kg/45kg)
30 Synchro STOH (70kg/45kg) – F/B Goblet Squat Hold (27.8kg/17.8kg)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 OH hold – 70kg/45kg)
15 Synchro F/B Turkish Get-ups (27.8kg/17.8kg) – (M1/F1 or M2/F2 OH Hold 70kg/45kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE – Event 7 “Always Fit League’s Chipper”

Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (10kg/6.3kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 60kg/35kg)
50 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 60kg/35kg)
25 Synchro STOH (60kg/35kg) – F/B Goblet Squat Hold (20.8kg/12.8kg)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 OH hold – 60kg/35kg)
15 Synchro F/B Turkish Get-ups (20.8kg/12.8kg) – (M1/F1 or M2/F2 OH Hold 60kg/35kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER – Event 7 “Always Fit League’s Chipper”

Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (6.3kg/4.5kg) (M/M ; F/F) – no hold
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
50 Indian file Synchro Burpee SO (51cm/51cm) (M1/F1 ; M2/F2)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
25 Synchro STOH (40kg/30kg) – F/B Goblet Squat Hold (12.8kg/7.8kg)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
15 Synchro F/B Turkish Get-ups (12.8kg/7.8kg) – (M1/F1 or M2/F2 OH Hold 40kg/25kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:

Int1 – WB (10/6.3kg), RC, BB-60/35kg, 50 Bp/BJO (61/51cm), 25 STOH, Stubby F/B (20.8/12.8kg)
Int2 – BB-55/32kg
Int3 – BB-50/29kg
Beg1 – WB (6.3/4.5kg), 20 R/Pulls–ly2stand(str legs), BB-40/25kg, Bp/BSO (51cm), Stubby F/B (12.8/7.8kg)
Beg2 – WB (4.5kg/3kg, 20 R/Pulls–ly2stand(bent legs), BB-30/17kg, BBF Bps (SO), KB 8kg/5kg

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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 – Details on the New Nano 9’s…In store now…”The launch of the Reebok CrossFit Ⓡ  Nano 9 marks another milestone date in Reebok’s Nano franchise. Dubbed the “Nano for All,” this new silhouette is Reebok’s way of celebrating the CrossFit® community and the incredible individuals and stories that live within it. For this release, Reebok pays tribute to the community by highlighting nine individuals – ranging from first time box owners to world renowned athletes including Tia-Clair Toomey and Pat Vellner – in its “Nano for All” Nano 9 campaign. As the official footwear of the CrossFitⓇ Games, the Nano 9 was created with the CrossFitⓇ community, for the CrossFitⓇ community. Taking into account imperative athlete feedback, Reebok worked to enhance wearability, flexibility and running comfort in order to create the best Nano yet that wearers of all levels will appreciate.”

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #Itensityonline #AlwaysFitLeague #EastCapeChamps #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

1) EECC 2019 – Bronscor’s Total (http://eastcapechamps.co.za/2019-workouts/)

RX/INTERMEDIATE/BEGINNER – Event 6 A & B (Bronscor’s Total)

IF ALONE – complete each of the below in 3 min

Each find your Maximum Load on the following lifts:

A) 6 Min to find 2 Rep Max Bench Press

B) 6 Min to find a Max Load on Squat Clean
(*Power clean, Front Squat Allowed)

Event 6 Score = Sum of Max Load lifted for each Athlete on each movement

LITE Options:

Focus on form and technique – 3 Reps on each

then…

2)
RX – Event 5 (Wobbly) (http://eastcapechamps.co.za/2019-workouts/):

IF ALONE – complete Half the T2B, hold the F/Bridge as long as it takes you to complete half the T2B, complete the same number of Burpees, but AMRAP up to 50 OHS if alone!

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work one at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

INTERMEDIATE – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

AMRAP Min 1-3:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

BEGINNER – Event 5 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of HKR and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

AMRAP Min 1-3:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

LITE Options:

Int1 – 15 T2B, 12 S/BBFB, OHS (50/30kg)
Int2 – OHS (43/270kg)
Int3 – OHS (38/25kg)
Beg1 – 15 HKR, 9 S/BBFB, OHS (30/20kg)
Beg2 – 15 Sit-ups, 9 S/BBFB (step over), OHS (20/12kg)

BBF Bps standard – stepping back, up, jump over

EXTRAS

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@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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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 – Congrats to Belinda (background) and Wilma in Team “Vicous and Delicious” who placed 2nd in the Beginner Team Division at the @Endurade @EastCapeChamps

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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 WODS

1)

RX – Event 3 “Diane’s cousin”

IF ALONE – complete half the HSPU’s (hold a handstand for as long as it takes you to complete half the HSPU’s each rnd)
I.e. If 11 reps take you 1 min, hold the HS for 1 min (cumulative hold)
Complete all the Power Cleans  ; Scores will be comparable to that on the leaderboard for the 1st couplet (Note you did alone)

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

INTERMEDIATE – Event 3 “Diane’s Cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
HSPU (Men – 1 abmat/ Women – 2 abmats) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (60kg/40kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
HSPU (Men – 1 abmat/ Women – 2 abmats) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (60kg/40kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 3 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

BEGINNER – Event 3 “Diane’s Cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
Synchro Push-ups (Men – feet/ Women – kneeling)
Synchro Power Cleans (50kg/30kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
Synchro Push-ups (Men – feet/ Women – kneeling)
Synchro Power Cleans (50kg/30kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 3 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

LITE Options:
Int1 – HSPU (1/2 AbM), 60/40kg
Int2 – HSPU (1/2 AbM), 57/37kg
Int3 – HSPU (2/3 AbM), 53/33kg
Beg1 – PU (ft/knee), Piked Hold, 50/30kg
Beg2 – 40/25kg
Beg3 – 30/15kg

then…

2)

RX – Event 4 (Strong but Fast AKA Fit):

IF ALONE – complete M1 or F1’s couplet below. To compare to the leaderboard, divide their scores by 4 and compare to yours!

Order (F1, F2, M1, M2)

Each Athlete completes the following FT:
54 m Seated Sled Pull (Added Load 60kg/35kg), Sled Push Low bar (Added Load 60kg/35kg) (6 x 9m)
18 m Yoke Walk RX (Yoke plus 80kg – 185kg/Yoke plus 20kg – 125kg) (2 x 9m)
9 m OH Walking Lunge (24kg KB/30kg DB and 16kg KB/20kg DB)

TC = 5 min (F1)
TC = 10 min (F2)
TC = 15 min (M1)
TC = 20 min (M2)

Score = Sum of Time/TC plus 1 sec/rep missed

INTERMEDIATE – Event 4 (Strong but Fast AKA Fit):

Order (F1, F2, M1, M2)

Each Athlete completes the following FT:
54 m Seated Sled Pull (Added Load 50kg/30kg), Sled Push (Added Load 50kg/30kg) (6 x 9m)
18 m Yoke Walk RX (Yoke plus 40kg – 145kg/Yoke Empty – 105kg) (2 x 9m)
9 m OH Walking Lunge (24kg KB/20kg DB and 12kg KB/15kg DB)

TC = 5 min (F1)
TC = 10 min (F2)
TC = 15 min (M1)
TC = 20 min (M2)

Score = Sum of Time/TC plus 1 sec/rep missed

BEGINNER – Event 4 (Strong but Fast AKA Fit):

Order (F1, F2, M1, M2)

Each Athlete completes the following FT:
54 m Seated Sled Pull (Added Load 35kg/20kg), Sled Push (Added Load 35kg/20kg) (6 x 9m)
18 m Yoke Walk RX (Yoke Empty – 105kg/ 125kg but F1 & F2) (2 x 9m)
9 m OH Walking Lunge (16 KB and 10kg DB)

TC = 5 min (F1)
TC = 10 min (F2)
TC = 15 min (M1)
TC = 20 min (M2)

Score = Sum of Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – Sled (Add 50/30kg), Yoke (Add 40kg–145kg/Empty–105kg), OH WL (24kgKB/20kgDB, 12kgKB/15kgDB)
Int2 – Sled (Add 45/27kg), Yoke (Add 35kg–145kg/14m Empty–105kg), OH WL (20kgKB/20kgDB, 12kgKB/10kgDB)
Int3 – Sled (Add 40/24kg), Yoke (Add 30kg–145kg/12m Empty–105kg), OH WL (16kgKB/20kgDB, 8kgKB/10kgDB)
Beg1 – Sled (Add 35/20kg), Yoke (Empty–105kg/125kg but F1,F2), OH WL (16KB, 10kgDB)
Beg2 – Sled (Add 20/10kg), Yoke (Empty–105kg but M1,M2/40kg BB, Banded KB setup), OH WL (12KB, 8kgDB)

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@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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

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 – What is your exercise prescription? Is it working for you? Do you enjoy it? #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo  #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #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 AND LITE WOD’S

1) 1 Cluster – EMOM 10 (build from 60-85% 1RM)

Score = Load

LITE Options (Beg1/2/3) – Power Clean, Thruster

then…

2) RX Events 5 The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (122cm/102cm)
Thrusters (60kg/40kg)

Then…

3 Rnds of:
2 Legless Rope Climbs (2.7m) – (Sitting feet off floor)*Women – leg assisted
1 x 9m Sled Push – low handle (30kg Added Load 90kg/50kg)

TC = 7 min (CFA Extended TC = 14 min)

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE Events 5 The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (122cm/102cm)
Thrusters (50kg/32kg)

Then…

3 Rnds of:
2 Rope Climbs (2.7m) – (Sitting feet off floor)
1 x 9m Sled Push – low handle (30kg Added Load 70kg/40kg)

TC = 7 min (CFA Extended TC = 14 min)

Score = Time/TC plus 1 sec/rep missed

BEGINNER Events 5 – The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (76cm/61cm)
Thrusters (30kg/18kg)

Then…

3 Rnds of:
6 Rope Pulls – Lying to standing (legs straight)
1 x 9m Sled Push – high handle (30kg Added Load 70kg/40kg)

TC = 7 min (CFA Extended TC = 14 min)

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 50/32kg, 2 RC legs, Sled – low (Add 70/40kg)
Int2 – 45/29kg, 2 RC legs, Sled – low (Add 65/35kg)
Int3 – Pull-ups, 40kg/26kg, Sled – low (Add 60/30kg)
Beg1 – B/Vault BJO (76/61cm), 30/18kg, 6 R/Pulls–Ly2Stand (legs straight), Sled/P–high handle (60cm) (Add 70/40kg)
Beg2 – B/Vault BJO (61/51cm), 20/12kg, 6 R/Pulls–Ly2Stand (legs bent), 1 x 9m Sled/P-high handle (60cm) (Add 70/40kg)

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@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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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 – Daniel and Audrey on some Farmer’s Carries during the Team’s at this years @Endurade @EastCapeChamps. Coach Sam is judging while Slade (background left) keeps a watchful eye out to manage the workout area and equipment, while Gwen (background right) waits to assist the judges and score keepers! Again, a massive effort was made by all our CrossFit Algoa volunteers to make this event possible!! Thank you!!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports
#Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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

NB – With regards to recording your scores on Itensity for CrossFit Algoa and the AFL – RX is Rx; Intermediate is Int1 and Beginner is Beg1
NB – Half the class starts on Event 1 and the other on Event 2.

1) EECC Day 1 (Individuals) http://eastcapechamps.co.za/2019-workouts/

RX – Event 1 (2019 EECC Quadathlon)

For Time:
1300/1000 m Row (Sub – 130/100 SDHP 20/13kg)
200 m Swim (8x25m)
1300 m Run
200 DU

TC = 20 min

Score = Time/Time Cap plus 1 sec/rep missed

Swimming SUB – 1000m Ski Erg OR add another 1000m Row (100 SDHP 20/13kg)

INTERMEDIATE (Int1) – Event 1 (2019 EECC Quadathlon)

For Time:
1300/1000 m Row (Sub – 130/100 SDHP 16/10kg)
150 m Swim (6x20m)
1300 m Run
150 DU

TC = 20 min

Score = Time/Time Cap plus 1 sec/rep missed

Swimming SUB – 750m Ski Erg OR add another 750m Row (75 SDHP 16/10kg)

BEGINNER (Beg1) – Event 1 (2019 EECC Quadathlon)

For Time:
1000/750 m Row (Sub – 100/75 SDHP 12/8kg)
100 m Swim (4x25m)
1300 m Run
200 SU

TC = 20 min

Score = Time/Time Cap plus 1 sec/rep missed

Swimming SUB – 500m Ski Erg OR add another 500m Row (55 SDHP 12/8kg)

CFA LITE Options:

Int1 – Row 130/100 (sub SDHP 16/10kg), 150 m Swim OR 750m SkiE/Row, 150 DU
Beg1 – 1000/750 m Row (sub 100/75 SDHP 12/8kg), 100 m Swim OR 500m SkiE/row, 200 SU

then…

2) RX – Event 2

CrossFit Algoa’s (Strongman vs Gymnast Gauntlet)

FT:
200 cm Banger (Tyre 80kg/56kg, 6 kg hammer)
4 Tyre Flips (270kg/180kg)
2 Peg Board Ascents (2.4m)
2 x10m Sandbag Carries (90kg/60kg)
1 Regional Ramp Walk – stairs 1st (5.33m)

TC = 3 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE (Int1) – Event 2

CrossFit Algoa’s (Strongman vs Gymnast Gauntlet)

FT:
150 cm Banger (Tyre 80kg/56kg, 6 kg hammer)
7 Tyre Flips (180kg/90kg)
6 Peg Board Pull-ups – Straight arms – chin over pegs
2 x10m Sandbag Carries (70kg/40kg)
1 HS Weave Walk – 9m (around bumpers at 2/4/6/8m) *Start from where break!

TC = 3 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER (Beg1) – Event 2

CrossFit Algoa’s (Strongman vs Gymnast Gauntlet)

FT:
100 cm Banger (Tyre 80kg/56kg, 6 kg hammer)
4 Tyre Flips (180kg/90kg)
10 sec Peg Board Hold (cumulative time)
4 x10m Sandbag Carries (40kg/30kg)
2 Bear Walks – 18m (2x9m)

TC = 3 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options

Int1 – Bang 150 cm, TF (180kg/90kg), 6 PG Pull-ups, SB (70kg/40kg), HS Weave Walk – 9m (beacons 2/4/6/8m) -Start where break
Beg2 – Bang 75cm; TF (90kg/50kg); Hang from a bar (10 sec); SB 30kg/20kg
Beg3 – Bang 50cm; TF (50kg/30kg); Ring Row hang; SB 20kg/10kg

EXTRAS

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@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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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 – 2019 Endurade @eastcapechamps Teams and Volunteers! A massive congrats to all of you who participated at the EECC in 2019!! Congrats to you guys, I am super proud of your achievements and progress!! Also thank you to all the CrossFit Algoa members, AFL athletes and Volunteers (from CrossFit Algoa and other facilities) who assisted as volunteers over the weekend!! Thank you for sharing your time and energy to make this competition a success!!!!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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).

REMINDER – NO CLASSES TODAY! WE ARE SETTING UP THE BOX AFTER THE EECC THIS PAST WEEKEND!
CLASSES RESUME TOMORROW TUESDAY 11 JUNE AT 5:25 AM… SEE OUR HOME-BASED WOD BELOW FOR TODAY’S TRAINING!

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

RX’ED WOD

1) Don’s travelling WOD – #AMRAPSHEEP 20 min:
10 Push-ups
5 Burpees
10 Sit-ups
5 Burpees
10 Air-squats
5 Burpees

NB – 45 Reps/Rnd

Score = Total Reps

NB – WOD courtesy of Don who made up this beautiful WOD with all his travels of late!!

LITE Options:
Beg1 – PU (Floor/Kneeling)
Beg2 – PU (K)

COMPETITORS WOD

It’s 2 days of complete rest for the EECC athletes. Those who did not participate in the EECC will complete all of the Individual Workouts today – go visit: http://eastcapechamps.co.za/2019-workouts/ for all the Event details!

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 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). Dave has qualified to take part in the 2019 Reebok CrossFit Games again this year (Mens 40-44 yrs)!

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

Cool-down/Trigger Ball/Foam Roll/Stretch