Congratulations to the Podium finishers for the RX Box Teams (Affiliates)
1 (14) Dorser bere (crossfitresuelto)
2 (25) Falsebay sharks (crossfitfalsebay)
3 (28) Charisma Warriors (crossfitcharismamosselbay)

#Endurade #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor @easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself @bradmillar #futuretech #retreatonmain @roxannestottelaar @alwaysfitleague @reebok_sa

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

RX WOD

Endurade East Cape Champs Team Event 5

1) RX – Event 5 RX (Doubles and Oly – WAVE 1)

DU/Snatch Ladder (Wave 1) – 1 min at each weight for both athletes to complete 10 DU & Snatch:
1st min – 20 DU and Snatch 60kg / 40kg
2nd min – 20 DU and Snatch 65kg / 43kg
3rd min – 20 DU and Snatch 70kg / 45kg
4th min – 20 DU and Snatch 75kg / 48kg
5th min – 20 DU and Snatch 80kg / 52kg
6th min – 20 DU and Snatch 85kg / 55kg
*Squat Snatch with no pause!

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 DU must be completed before lifting (if 2 athletes – 10 DU each, if 1 athlete 20 DU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

If all lifts successful athlete/s can advance…

RX – Event 5 (Doubles and Oly – WAVE 2)

DU/Snatch Ladder (Wave 2) – 1 min at each weight for both athletes each to complete 10 DU & Snatch:
1st Min – 20 DU and Snatch 90kg / 58kg
2nd Min – 20 DU and Snatch 95kg / 61kg
3rd Min – 20 DU and Snatch 100kg / 65kg
4th Min – 20 DU and Snatch 105kg / 68kg
5th Min – 20 DU and Snatch 110kg / 72kg
6th Min – 20 DU and Snatch 115kg / 75kg
*Squat Snatch with no pause!

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 DU must be completed before lifting (if 2 athletes – 10 DU each, if 1 athlete 20 DU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

then…

2) Complete 50 Snatches (squat) (45kg/30kg) FT

TC = 10 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

Endurade East Cape Champs Events 5
1) INT – Event 5 (Doubles and Oly – WAVE 1)

DU/Snatch Ladder (Wave 1) – 1 min at each weight for both athletes to each complete 5 DU & Snatch:
1st Min – 10 DU and Snatch 40kg / 25kg
2nd Min – 10 DU and Snatch 45kg / 28kg
3rd Min – 10 DU and Snatch 50kg / 32kg
4th Min – 10 DU and Snatch 55kg / 35kg
5th Min – 10 DU and Snatch 60kg / 37kg
6th Min – 10 DU and Snatch 65kg / 40kg
*Squat Snatch – Power Snatch plus OHS allowed

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
10 DU must be completed before lifting (if 2 athletes – 5 DU each, if 1 athlete 10 DU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

If all lifts successful athlete/s can advance…

INT – Event 5 (Doubles and Oly – WAVE 2)

DU/Snatch Ladder (Wave 2) – 1 min at each weight for both athletes to each complete 5 DU & Snatch:
1st Min – 10 DU and Snatch 70kg / 43kg
2nd Min – 10 DU and Snatch 75kg / 46kg
3rd Min – 10 DU and Snatch 80kg / 50kg
4th Min – 10 DU and Snatch 85kg / 53kg
5th Min – 10 DU and Snatch 90kg / 57kg
6th Min – 10 DU and Snatch 95kg / 60kg
*Squat Snatch – Power Snatch plus OHS allowed

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
10 DU must be completed before lifting (if 2 athletes – 5 DU each, if 1 athlete 10 DU; 1 Athlete can lift after he/she has completed his/her 5 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

SCALED – Event 5 (Singles and Oly – WAVE 1)

SU/Snatch Ladder (Wave 1) – 1 min at each weight for both athletes to each complete 10 SU & Snatch:

1st Min – 20 SU and Snatch 25kg / 15kg
2nd Min – 20 SU and Snatch 30kg / 17kg
3rd Min – 20 SU and Snatch 35kg / 20kg
4th Min – 20 SU and Snatch 40kg / 23kg
5th Min – 20 SU and Snatch 45kg / 25kg
6th Min – 20 SU and Snatch 55kg / 27kg
*Squat Snatch – Power Snatch plus OHS allowed

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 SU must be completed before lifting (if 2 athletes – 10 SU each, if 1 athlete 20 SU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

If all lifts successful athlete/s can advance…

SCALED – Event 5 (Singles and Oly – WAVE 2)

SU/Snatch Ladder (Wave 2) – 1 min at each weight for both athletes to each complete 10 SU & Snatch:

1st Min – 20 SU and Snatch 55kg / 30kg
2nd Min – 20 SU and Snatch 58kg / 32kg
3rd Min – 20 SU and Snatch 61kg / 35kg
4th Min – 20 SU and Snatch 65kg / 37kg
5th Min – 20 SU and Snatch 68kg / 40kg
6th Min – 20 SU and Snatch 70kg / 43kg
*Squat Snatch – Power Snatch plus OHS allowed

There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 SU must be completed before lifting (if 2 athletes – 10 SU each, if 1 athlete 20 SU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!

Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2

then…

2) Complete 50 Snatches (squat) (30kg/20kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 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).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Repeat Winner of the Men’s Individual competition, Robbie Heuer from @crossfitresuelto, about to clear the last barbell (115kg) on the “Double Under Snatch Ladder”, at the Endurade East Cape Champs (EECC). Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates! (Image courtesy of @natrefphoto – instagram)

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Take 10 min to practice:

a) Box Step Overs
b) Muscle-ups – jumping/banded

Score = For Quality

then…

Endurade East Cape Champs – Event 6

2) RX – Event 6 (Chipper of Chippers)

Complete the following FT (M/M/F/F):
100 Yoke Wall Balls (10kg/6.3kg) (To work – 1 Holds an airsquat and other holds Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/30kg DB and 16kg/20kg)
40 Synchro Clean and Jerk (50kg/32kg) (To work – partners hang on pull-up bar)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/ 30kg DB and 16kg/20kg)
40 Bar Muscle-ups (To work – 2 partners each hold Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB / 30kg DB and 16kg/20kg)
100 Synchro Box Jump Over (61cm/51cm)

*If Alone – complete 25 WB and hold an airsquat or OH bar hold for time taken to do the wall balls;
6 Box SO each time; 20 C&J and hold bar OH for time taken to do C&J; 10 Bar M-ups and hang for time taken to complete bar m-up; 50 BJO’s

TC – 20 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) Take 10 min to practice:

a) Box Step Overs
b) Muscle-ups – jumping/banded

Score = For Quality

then…

2) Endurade East Cape Champs – Event 6

INT – Event 6 (Chipper of Chippers)

Complete the following FT (M/M/F/F):
80 Yoke Wall Balls (10kg/6.3kg) (To work – 1 Holds an airsquat and other holds Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)
40 Synchro Clean and Jerk (45kg/25kg) (To work – partners hang on pull-up bar)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)
40 C2B Pull-ups (To work – 2 partners each hold Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)
80 Synchro Box Jump Over (61cm/51cm)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

SCALED – Event 6 (Chipper of Chippers)

Complete the following FT (M/M/F/F):
80 Yoke Wall Balls (6.3kg/4.5kg) (To work – 1 Holds an airsquat and other holds Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (15kg/10kg)
40 Synchro Clean and Jerk (35kg/20kg) (To work – partners hang on pull-up bar)
12 Synchro Box Step Overs (61cm/51cm) (15kg/10kg)
40 Push-up’s (Feet/Knees) (To work – 2 partners each hold Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (15kg/10kg)
80 Synchro Box Step Overs (61cm/51cm)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 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).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Cindy and Eva putting in a smile for the camera in between working hard at our Endurade East Cape Champs over the weekend! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates from over the weekend!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) 1 Cluster, 2 Thrusters , 3 Front Squats – EMOM 10 (Start at 45% 1RM, climb to a Max Day!)

Score = Load

then…

2) Endurade East Cape Champs – RX Event 7 (The Fitness Network Finals)

21-15-9 Complex FT:
7 Bar M-up
7 C2b
7 Pull-ups
7 Clusters
7 Thruster
7 Front Squat
5 Bar M-up
5 C2b
5 Pull-ups
5 Clusters
5 Thruster
5 Front Squat
5 Bar M-up
3 C2b
3 Pull-ups
3 Clusters
3 Thruster
3 Front Squat

(BB – 40kg/25kg)

Extended TC = 12 min (Actual TC was 5 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) 1 Cluster, 2 Thrusters , 3 Front Squats – EMOM 10 Start at 45% 1RM, climb to a Max Day!

Score = Load

then…

2) Endurade East Cape Champs – INT Events 7 (The Fitness Network Finals)

21-15-9 Complex FT:
21 Pull-ups
11 Thruster
10 Front Squat
15 Pull-ups
8 Thruster
7 Front Squat
9 Pull-ups
5 Thruster
4 Front Squat

(BB – 30kg/20kg)

Extended TC = 12 min (Actual TC was 5 min)

Score = Time/TC plus 1 sec/rep missed

Endurade East Cape Champs – SCALED Events 7 (The Fitness Network Finals)

21-15-9 Complex FT:
21 Ring Rows (50cm/10cm)
11 Thrusters
10 Front Squats
15 Ring Rows (50cm/10cm)
8 Thruster
7 Front Squat
9 Ring Rows (50cm/10cm)
5 Thruster
4 Front Squat

(BB – 20kg/15kg)

Extended TC = 12 min (Actual TC was 5 min)

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 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).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – A massive thank you to all the CrossFit Algoa Volunteers, as well as to all those Volunteers from other Boxes or friends of CrossFit Algoa! Without out you the event is not possible! In shot, many of our volunteers and athletes from the final heats of the Endurade East Cape Champs 2018!
Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for some more pics and videos of the weekend!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED & LITE WOD’s

No Class today…we are setting up the Box today after the EECC 2018!
Normal class schedule resumes tomorrow from 5:25am!

Home based WOD for non-EECC athletes…

AMRAP the following for 15 min:
3 Burpees
5 Push-ups
7 Sit-ups
9 Air-squats

Score = Total Reps

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 place 3rd in the Mens 40-44 yrs at this years 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).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Get down to the Endurade East Cape Champs (EECC) for the 1st Day of the Team competition to see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs!
Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX & LITE WOD

REMINDER – There will be no CrossFit Algoa Classes from Thursday (6 Sept) after the 8:30-9:30 Class…The usual schedule will then restart on Tuesday 11 September at 5:30 am.
If you have not got involved in the Endurade East Cape Champs as of yet…get down to the Tramways Building to come watch all the action!

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 place 3rd in the Mens 40-44 yrs at this years 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).

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Get down to the Endurade East Cape Champs (EECC) for the 1st Day of the Individual competition to see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor @easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself @bradmillar #futuretech #retreatonmain @roxannestottelaar @alwaysfitleague @reebok_sa #Luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX & LITE WOD’s

REMINDER – There will be no CrossFit Algoa Classes from Thursday (6 Sept) after the 8:30-9:30 Class…The usual schedule will then restart on Tuesday 11 September at 5:30 am. If you are not involved in the Endurade East Cape Champs as of yet…get down to the Tramways Building to come watch all the action or contact any of the coaches to get involved with assisting at the Competition!

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 place 3rd in the Mens 40-44 yrs at this years 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).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – From tomorrow get down to the Endurade East Cape Champs (EECC) for the 1st Day of the Individual competition to see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs! The Team Competition is on Saturday and Sunday! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor @easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself @bradmillar #futuretech #retreatonmain @roxannestottelaar @alwaysfitleague @reebok_sa #Luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

REMINDER – We will only have our 5:30 am and 8:30 am classes today. Our usual schedule will then restart on Tuesday 11 September at 5:30 am. If you are not involved in the Endurade East Cape Champs as of yet…contact any of the coaches to get involved with assisting at the Competition! Otherwise get down to the Happy Valley Beach tomorrow from 7:00 – 13:00 and then to the Tramways Building from 17:00 to come watch all the action!

1) Power Clean and 3 Push Jerks 4-4-4-4-4 (count sets >75% 1RM PJ)

Score = Load
NB EECC Athletes 4-4-4 (60% 1RM)

then…

2) CrossFit HQ WOD 180815

3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 185 lb. (84kg)
Women: 125 lb. (56kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

EECC Ind Athletes – leave out; Team – 1 Rnd

EXTRAS

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

LITE WOD

1) Power Clean and 3 Push Jerks 4-4-4-4-4 (count sets >75% 1RM PJ)

Score = Load

NB EECC Athletes 4-4-4 (60% 1RM)

then…

2) CrossFit HQ WOD 180815

Scaling
Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get bogged down and can continue to run hard.

Intermediate Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 135 lb. (61kg)
Women: 95 lb. (43kg)

Beginner Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 95 lb. (43kg)
Women: 65 lb. (30kg)

EECC Ind Athletes – leave out; Team – 1 Rnd

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 place 3rd in the Mens 40-44 yrs at this years 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).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Just 2 more sleeps until the Individual competition at the Endurade East Cape Champs (EECC). You will see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs! The Team Competition takes place on Saturday and Sunday! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

NB – EECC Athletes – complete the warm-up and only 2 Rnd’s of the following

1) Complete 7 x 3 minute Rounds of the following:
80 DU
15 m HS Walk
10 BB Facing Burpees
AMRAP Thrusters (43kg/30kg)
Rest 2 min

Score = Total Reps

NB – Athletes must scale so that they complete a DU amount that will be finished between 00:40 – 1:20 and they must choose a HS Walk and BBF Burpee amount that they will finished by 1:40 – 2:10.

EXTRAS

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

LITE WOD

NB – EECC Athletes – complete the warm-up and only 2 Rnd’s of the following

1) Complete 7 x 3 minute Rounds of the following:
80 SU
4 Wall Walks (or Scale to 15 m Bear Walk)
7 BB Facing Burpees (step up/down/over)
AMRAP Thrusters (30kg/20kg)
Rest 2 min

Score = Total Reps

NB – Athletes must scale so that they complete a SU amount that will be finished between 00:40 – 1:20 and they must choose a Wall Walk and BBF Burpee amount that they will finished by 1:40 – 2:10.

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 place 3rd in the Mens 40-44 yrs at this years 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).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Just 3 more sleeps until the Individual competition at the Endurade East Cape Champs (EECC). You will see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs! The Team Competition takes place on Saturday and Sunday! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) EMOM 12:

Min 1 – Strict Pull-ups 5 (for max load in kg)
Min 2 – Strict HSPU 5 (for max depth in cm)

Score = Max Load (kg) plus Max Deficit Depth (cm)

then…

2) AMRAP the following for 12 min:
20 C2B Pull-ups
10 DB/KB Step-overs (61cm/51cm with 32kgx2/24kgx2)
5 x 5 m Waiter Walk Each arm (1 x OH 32kg/24kg) (50 m total)

Nb – 1 Rnd = 40 Reps

Score = Total Reps

EXTRAS

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

LITE WOD

1) EMOM 12:

Min 1 – Strict Pull-ups 5 (for least assistance)
Min 2 – Piked Push-ups 5 (for max feet height)

Points for bands Red 12; Black 11; Red Black 10; Black Black 9; Purple 8; Black Purple 7; Green 6; Green Purple 5; Green Green 4; Orange 3; RR 1 ft forward 3; RR feet in line 2; RR 1 ft back 1

Score = Band Score plus Feet Height in cm (highest score wins)

then…

2) AMRAP the following for 12 min:
20 Pull-ups (Assisted)
10 DB/KB Step-overs (61cm/51cm with 20kgx2/12kgx2)
5 x 5 m Waiter Walk Each arm (1 x OH 20kg/12kg) (50 m total)

Nb – 1 Rnd = 40 Reps

Score = Total Reps

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 place 3rd in the Mens 40-44 yrs at this years 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).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Just 4 more sleeps until the Individual competition at the Endurade East Cape Champs (EECC). You will see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs! The Individuals are on Friday and the Team Competition takes place on Saturday and Sunday!
Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1)
a) Front Squat 1 – EMOM 10 (count sets >90% 1RM)

Score = Load

EECC Athletes: Front Squat 2-2-2 (80-85% 1RM)

Score = Load

b) Front Squat 10 (count sets >70% 1RM)

Score = Load
(Ensure loading is heavier than last week!)

EECC Athletes: Leave Out

Then…

2) CrossFit HQ WOD – 180901

“Saved by the Barbell”

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball (9.1kg), 115-lb. (52kg) deadlifts and cleans
Women: 14-lb. ball (6.3kg), 75-lb. (34kg) deadlifts and cleans

EXTRAS

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

LITE WOD

1)
a) Front Squat 1 – EMOM 10 (count sets >90% 1RM)

Score = Load

EECC Athletes: Front Squat 2-2-2 (80-85% 1RM)

Score = Load

b) Front Squat 10 (count sets >70% 1RM)

Score = Load
(Ensure loading is heavier than last week!)

EECC Athletes: Leave Out

Then…

2) CrossFit HQ WOD – 180901

“Saved by the Barbell”

Scaling
Most athletes should be able to complete this workout in the prescribed format. Slight tweaks may be made to the movements for beginners. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 10-lb. ball (4.5kg), 75-lb. (34kg) deadlifts and cleans
Women: 6-lb. ball (2.7kg), 55-lb. (25kg) deadlifts and cleans

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 place 3rd in the Mens 40-44 yrs at this years 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).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch