Featured Image – Set-up for The Beach at the NECC 2017…comps takes alot of hard work…literally!! Here coach Deane and I, with the #snowleopard, moving over a ton of sandbags a few times, for set-up early on Friday am. Thank you to all our coaches, members and all other helpers who helped over the 5 days with set-up, judging, breakdown etc.!

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

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

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

RX’ED WOD

NECC 2017 RX Team Event 1: Hundreds Chipper

Complete the following Chipper FT (2 x Men/2 x Women):
200 Partner Wall Ball’s (over yoke) (10kg/7.5kg)
*1x Partner Holds an Airsquat bottom hold (MM/FF Pairs)

180 C2B Pull-up’s
* Partner Deadlift Holds (135kg – 80kg/55kg OR 140kg – 80kg/60kg) (M/F Pairs)

160 Partner Deadlifts (135kg – 80kg/55kg OR 140kg – 80kg/60kg)
*1x Partner Holds a Hang (M/F Pairs)

140 Box Jump Overs (61cm/51cm) (1 for 1 – M/M Pair OR F/F Pair)
*1x Partner Holds HS

120 HSPU’s
*1x Partner Holds HS against another partner

NB – Partition reps as needed!

TC = 30 min (Test time cap – 800 reps x 2s/rep = 26.67 at 2 sec/rep)

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

NECC 2017 SCALED Team Event 1: Hundreds Chipper

Complete the following Chipper FT (2 x Men/2 x Women):
200 Partner Wall Ball’s over yoke) (7.5kg/4.5kg)
*1x Partner Holds an Airsquat bottom hold (MM/FF Pairs)

180 Ring Rows (see standards previous years)
* Partner Deadlift Holds (100kg – 60kg/40kg) (M/F Pairs)

160 Partner Deadlifts (100kg – 60kg/40kg)
*1x Partner Holds a Hang (M/F Pairs)

140 Box Step Overs (61cm/51cm) (1 for 1 – M/M Pair OR F/F Pair)
*1x Partner Holds Push-up (top position)

120 Push Press/Jerk – DB (20kg/10kg)
*1x Partner Holds Push-up (top position)

NB – Partition reps as needed!

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image -Mel judging Jono on the NECC Individual Scaled Beach Event – Run, Swim, Burpee, Repeat..

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

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

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

RX WOD

1) Tabata the following for 5 min (i.e. 10 Rnds each):

a) TNG Power Snatch (40kg/28kg)

Score = Total Reps

REST 2 min

b) TNG Clean (power) and Jerk (push) (40kg/28kg)

Score = Total Reps

REST 2 min

c) Burpee BJO (61cm/51cm)

Score = Total Reps

REST 2 min

d) C2B Pull-up’s

Score = Total Reps

REST 2 min

e) Thrusters (40kg/28kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Tabata the following for 5 min (i.e. 10 Rnds each):

a) TNG Power Snatch (30kg/20kg)

Score = Total Reps

REST 2 min

b) TNG Clean (power) and Jerk (push) (30kg/20kg)

Score = Total Reps

REST 2 min

c) BB Facing Burpees (step over allowed)

Score = Total Reps

REST 2 min

d) Pull-up’s (assisted)

Score = Total Reps

REST 2 min

e) Thrusters (30kg/20kg)

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@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – CrossFit Algoa Kids Coach Cindy with Sascha, Rebecca and Taylor, our CrossFit Algoa Kids showing their support at the Nutritech East Cape Champs!

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

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

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

RX’ED WOD

1) NECC 2017 – RX Individuals Event 4: Muscle-up, Snatch Speed Ladder

Complete the following FT:
10-8-6-4-2 Bar Muscle-ups
5-4-3-2-1 Snatch (squat) (80kg/90kg/100kg/105kg/110kg)/(40kg/45kg/50kg/55kg/60kg)

TC = 11

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM for 10 min – HS Walk 15 m

Score = Distance achieved out of 150 m

EXTRAS WOD

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

LITE WOD

NECC 2017 – SCALED Individuals Event 4 Snatch/Muscle-up Speed Ladder

Complete the following FT:
20-16-12-8-4 Ring Rows (Men – bottom of ring at belly button/Women – bottom of ring at sternum)
5-4-3-2-1 Snatch (any) (50kg/55kg/60kg/65kg/70kg) / (20kg/25kg/30kg/35kg/38kg) – equipment guys put on extra weights

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM for 10 min – 45 Opposite shoulder touches in a piked position

Score = Reps achieved out of 450

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Spot Leonard in the Scaled Beach Event – Run, Swim, Burpee, Repeat – at our Nutritech East Cape Champs!

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

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

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

RX’ED WOD

1) Practice Rope Climbing

Score = For Quality

then…

2) NECC 2017 RX EVENTS 5 & 6 (Individuals) – The Nutritech Finals

Complete 2 Rounds of the following FT:
2 Rope Climbs (legless/Leg Assisted) 2.9m (Men start in L-sit /Women start seated but can put feet straight onto rope) – feet/nor any part of body allowed to touch floor!
4 Clusters (Fat Bar – 60kg/40kg)
6 Burpee Box Jump Overs (76cm/61cm) – Allowed to use hands to vault
8 KB Snatch (Hang) – 1 Arm (24kg KB/16kg)

TC (Extended) = 7 min

Score = Time/TC plus 1 sec/rep missed

At 7 min Straight into…

Complete the following FT:
30 C2B Pull-ups
15 Hang Clean & Jerk (Fat Bar – 60kg/40kg)
30 m HS Walk

TC (Extended) = 7 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) Practice Rope Climbing

Score = For Quality

then…

2) NECC 2017 SCALED EVENTS 5 & 6 (Individuals) – The Nutritech Finals

Complete 2 Rounds of the following FT:
5 Rope Pulls lying to standing (straight legs)
7 Clusters (Fat Bar – 40kg/25kg)
9 Burpee Box Step Overs (61cm/51cm)
12 m OH Walking Lunge – 1 Arm (16kg KB / 12kg KB)

TC (Extended) = 7 min

Score = Time/TC plus 1 sec/rep missed

At 7 min Straight into…

Complete the following FT:
60 Hanging Knee Raises
15 Hang Clean & Jerk (Fat Bar – 40kg/25kg)
60 Opp Shoulder Touches (76 cm/51cm) – Carry Box (20 at 0m, 20 at 4 m and 20 at 8 m)

TC (Extended) = 7 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Cade, Clarice, Tim and Thando (out of shot), climbing the ridge towards Fort Frederick from the Tramways Building on the Nutritech East Cape Champs Trail Run/Obstacle course event!

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

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

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

RX’ED WOD

1) Back Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

2) NECC 2017 – THE BEACH:

RX Event 2 – For Time:
21-15-9 Sandbag Cleans (60kg/40kg)
Sandbag carry to HSPU (15 m)
27-21-15 HSPU
Sandbag carry to Clean Zone (15 m)

TC = 15 min (Extended TC)

Score = Time/TC plus 1 sec/rep missed

But NECC Athletes (who competed individuals only) –

Climb the following ladder for 8 min:
3-6-9-12-15-18-21 etc. of…
Airbike (Xebex/Assault) (cal)
Thruster (45kg/30kg)
C2B Pull-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Back Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

b) NECC 2017 – THE BEACH:

SCALED Event 2 – For Time:
21-15-9 Sandbag Cleans (40kg/30kg)
Sandbag carry to HSPU (15 m)
27-21-15 Push-ups (Men – Toes; Women – Kneeling)
Sandbag carry to Clean Zone (15 m)

TC = 15 min (Extended TC)

Score = Time/TC plus 1 sec/rep missed

But NECC Athletes (who competed individuals only) –

Climb the following ladder for 8 min:
3-6-9-12-15-18-21 etc. of
Airbike (Xebex/Assault) (cal)
Thruster (30kg/20kg)
Pull-ups (assisted)

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@alwaysfitleague.com for details & fees.
Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

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

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

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

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

RX’ED & LITE WOD’s

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

Home based WOD…

Run 5 km, but EMOM complete 3 Burpees!

Score = Time

EXTRAS

None today!

COMPETITORS WOD

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

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

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

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

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

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

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

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

RX & LITE WOD’s

Home-based WOD…

Tabata the following, with no rest between exercises:

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

Score = Total Reps (note min for each)

Cool-down/Trigger Ball/Foam Roll/Stretch

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

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

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

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

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

RX & LITE WOD’s

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

Home-Based WOD…

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

Score = Time

EXTRAS

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

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch