Our Blog

CrossFit Algoa (Port Elizabeth) WOD – Sat 20 July 2019

Featured Image – Dave with Box owner Robbie at CrossFit Resuelto in Bloemfontein!!!! Thanks for the home away from home Robbie!!!!!

#CrossFitResuelto #DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #bronscor #Itensityonline #CrossFit #CrossFitGames #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

Triple 3 – Event 1 2018 Reebok CrossFit Games (Event 1 2016 Regionals)(180518/140724)

For time:
3,000-m row
300 double-unders
3-mile run

TC = 49 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – Same, Row sub 300 SDHP (20/13kg)
Int2 – 210 DU
Int3 – 180 DU
Beg1 – 2km Row/200 SDHP (16/10), 200 SU, 3.21km Run
Beg2 – 1km Row/100 SDHP (12/8kg), 100 SU, 1.61km Run

Scaling Note…
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long (20-30 minutes).

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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Fri, 19 July 2019

Featured Image – Taryn, Kristen and Michelle on some Tuck Sitting! Good work ladies!

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #SasolDisa #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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 WOD

1) Power Clean, Rear Rack Bar, Rear Rack Jerk, OHS

Score = Climb to a Max Day

then…

2) Event 6 of 2016 Regionals – Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals/2016)

For time:
1,000-m bike (Class Sub with 400 m run)
100-ft. handstand walk (33 m)
10 overhead squats (102kg/70kg)
500-m row (Sub with 50 SDHP – 20kg/13kg)
50 burpee box jump overs (40 reps- 30.48cm/15.24cm, 10 reps- 61cm/45cm), (1m wide) Must clear the Box!
5 overhead squats

Time cap – 16:00.

Score = Time/TC plus 1 sec/rep missed

*The box must be moved after every 5 reps. For men, the first 40 reps will be done over a 12-inch box (30.5cm) and the last 10 reps over a 24-inch box (61cm). For the women, the first 40 reps will be done over a 6-inch box (15.25cm) and the last 10 reps over an 18-inch (45 cm) box.

LITE Options:
Int1 – 90/60kg, 20 BBF Bps 30 BBJO clear
Int2 – 80/55kg, 30 BBF Bps 20 BBJO clear
Int3 – 70/50kg, 40 BBF Bps 10 BBJO clear
Beg1 – 50/30kg, 40 BBF Bps, 10 Bp BSO (61/51cm), BW (str), 50 SDHP (16/12kg)
Beg2 – 30/20kg, 40 BBF Bps, BW (bnt), 50 SDHP (12/8kg)

EXTRAS

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

LITE WOD

1) Reduce loading as required!

then…

2) Options:
Int1 – 90/60kg, 20 BBF Bps 30 BBJO clear
Int2 – 80/55kg, 30 BBF Bps 20 BBJO clear
Int3 – 70/50kg, 40 BBF Bps 10 BBJO clear
Beg1 – 50/30kg, 40 BBF Bps, 10 Bp BSO (61/51cm), BW (str), 50 SDHP (16/12kg)
Beg2 – 30/20kg, 40 BBF Bps, BW (bnt), 50 SDHP (12/8kg)

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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Wed, 17 July 2019

Featured Image – From left sitting…Audrey, Yolandi, and Belinda at our Games Bound Fundraiser Comp this past Saturday!

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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 WOD

1) Reebok CrossFit Games (Regionals 2018), Event 3 Individuals (https://games.crossfit.com/workouts/regionals/2018)

For time:
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
36 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
45 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
54 single-leg squats

TC = 13 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT (break up as needed but complete eacxh Mvt before moving on):
90 s Front Tuck Lever Hold
90 s Neutral Ring Hold
90 s L-sitting
90 s X-Bridge L
90 s X-Bridge R

TC = 12 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 – 6 M-up, 15m HSW (over 25kg)
Int2 – B/M-up (B/P), 10m HSW, 27-36-45 pistols
Int3 – Jumping B/M-up, 10m HSW or 3 WW, 27-36-45 Ast. Pistols
Beg1 – PU (P/G), RD (P/B), BW (str) 30 m, Lunges
Beg2 – RR (1m/0.5m), Seated P/D (Bnt), BW (bnt) 30 m, 27-36-45 Lunges

then…

2) Options:
Int1 – Same as RX
Int2 – 70 sec each
Int3 – 60 sec each
Beg1 – Tuck Hang, Bar Neutral Hold, Tuck Sit, Side B
Beg2 – Front Bridge, Neutral hold (Seated Parr), Tuck Sit (1 ft down), Side (Knee)

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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 18 July 2019

Featured Image – What is your favourite OPC “Optimal Recovery Position”? Two presented here … on the left we have Yogan in the “Starfish” OPC and on the right we have Richard with “The Spoon” OPC!:)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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 WODS

1) Complete the following complex E2ndMon2ndM for 12 min (6 Rnds):
Clean (squat) and Split Jerk, Clean (squat) plus 2 Front Squats

Score = Load

then…

2) Complete the following FT:
9-6-3 Clean (any) and Jerk (any) (102kg/70kg)
90-60-30 DU
then straight into…
12-9-6 Clean (any) and Jerk (any) (70kg/49kg)
21-15-9 BB Facing Burpees

TC = 12 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) Options:
Reduce loading and add extra reps as needed!

then…

2) Options:
Int1 – 95/65kg
Int2 – 85/60kg, 80-50-20 DU, 60/40kg
Int3 – 75/52kg, 70-40-10 DU, 55/38kg
Beg1 – 70/45kg, SU, 45/30kg
Beg2 – 45/30kg, 70-40-10 DU, 30/20kg

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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Tues, 16 July 2019

Featured Image – Okkert (Right) and James hitting the Games Bound Comp on Friday! NB – We have extended the time to enter your Games Bound ONLINE scores until 14:00 today! Thank you to everyone who supported our ONLINE world wide comp!

You can still enter your Scores through the link below (until 14:00)

1. MORE INFO

Click HERE to find out more info and to Download the Workouts!

2. REGISTER AT THE QUICK LINKS BELOW:

Games Bound ONLINE Competition Registration (Worldwide)

Box Comp – Come register manually at CrossFit Algoa between 8:40 and 11:00!

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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 WOD

1) Practice Kipping HSPU
If you are proficient in performing kipping HSPU, progress to a deeper deficit from which you are comfortable with!

Score = For Quality

then…

2) AMRAP the following for 16 min:
100 DU
30 T2B
8 Parallette HSPU (25cm/17.5cm)

Score = Total Reps
RX = 138 Reps/Rnd

EXTRAS

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

LITE WOD

1) Options:
Reduce to progression with which you are comfortable and safe!

then…

2) Options:
Int1 – 85 DU, 25 T2B, D/HSPU (15/9cm), 118R/R
Int2 – 75 DU, 20 T2B, D/HSPU (3/1.5cm), 103R/R
Int3 – 65 DU, 15 T2B, HSPU, 88 Reps/Rnd
Beg1 – 100 SU, 25 HLR, PPU (61cm/Fl), 133R/R
Beg2 – 75 SU, 20 HKR, PPU (Fl/knees), 103R/R

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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Mon, 15 July 2019

Featured Image – Thank you to everyone who got involved with Dave’s Games Bound BOX Comp! A massive thank you for assisting Dave in raising some valuable funds towards his trip to the 2019 Reebok CrossFit Games!!!!!

Last day to Test for Dave’s Games Bound ONLINE Comp – scores must be in by 24:00 tonight.

Go to the relevant links below for: 1) More Info, 2) To enter, or 3) To download the Workouts!

Online Comp Deadline (Mon 15 July) and Box Comp @CrossFitAlgoa (Sat 13 July, 9:00)

1. MORE INFO

Click HERE to find out more info and to Download the Workouts!

2. REGISTER AT THE QUICK LINKS BELOW:

Games Bound ONLINE Competition Registration (Worldwide)

Box Comp – Come register manually at CrossFit Algoa between 8:40 and 11:00!

3. GO TO THE QUICK LINKS BELOW TO TAKE YOU DIRECTLY TO THE WORKOUT DOCUMENTS FOR DLGB 19.1/19.2/19.3:

Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf

Dave-Levey-Games-Bound-DLGB19pt3.pdf

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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 WOD

For those who cannot complete Dave’s Games Bound competition tomorrow… you will complete it today. Remember you can still enter UNTIL 24:00 TONIGHT …it is R100 per person (R200 for a team of 2)…see all the details at the links below if you are keen to enter! If you enter stand in line to win CrossFit Algoa, Nutritech & Reebok lucky draw prizes!!!!!

1A) DLGB 19.1 and 19.2 (Download the full workout document at: Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf)

Dave Levey Games Bound 19.1 (DLGB 19.1):

Each athlete finds a 1 Rep Max Snatch

Time Cap is 5 minutes

Score = Load (Ath.1) + Load (Ath.2)
Tiebreaker: Sum of Body Weights

1 min transition …

1B) DLGB 19.3 (Download the full workout document at: Dave-Levey-Games-Bound-DLGB19pt3.pdf)

Then there is a 1 min transition and at 6 min into Dave Levey Games Bound 19.2 (DLGB 19.2):

Complete 27-21-15-9 of:
Thrusters (45kg/30kg)
C2B Pull-ups
BB Facing Burpees

Athlete Order – 1st athlete 27/27/27, 2nd athlete 21/21/21, 1st athlete 15/15/15, 2nd athlete 9/9/9

Time Cap is 15 min

Score = Time/TC plus 1 sec/rep missed

Note: Both DLGB 19.1 & 19.2 must be completed within the same 21 minutes
*Loading/Scaling variations are indicated below for the different divisions

(Teams of 2 – M/M, F/F or M/F)
Scaling (LITE):
INT1 – 40/25kg, PU (chin over), BBF Bps
BEG1 – 25/15kg, Jumping PU 15.24cm (C2B), BBF Bps (SO)

then…

2) Dave Levey Games Bound 19. (DLGB 19.3)

Complete as many rounds and reps as possible in 10 minutes of:
30 DU
15 OHS (45kg/30kg)
10 m Handstand Walk
NB – Ath. 1 AMRAP 5 min, Ath. 2 AMRAP 5 min

Score = Total Reps

*Note – 10 m HS walk:
– 1 m counts as 1 rep (1 length = 5 reps = 5 m)
– Athletes must walk a minimum of 1 m unbroken

Scaling (LITE):
INT1 – 30 DU, 35/20kg, 10 m (2x5m) HSW (Restart where end/fail)
BEG1 – 30 SU, 25/15kg, 10 m (2x5m) Bear Walk

FOR THE REST…

AMRAP the following for 25 min:
Run 600m
20 KB Swing (32kg/24kg)
20 Push-ups
20 Goblet Squats (32kg/24kg)
20 KB Facing Burpees

Score = Total reps

LITE Options:
RX – 140 reps/Rnd
Int1 – Same
Int2/3 – 28kg/20kg, 15 PU (135 reps/Rnd)
Beg1 – 24kg/16kg, 12 PU (132 reps/Rnd)
Beg2 – 16kg/12kg, 20 PU (K) (130 reps/Rnd)

EXTRAS

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

LITE WOD

See Above

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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Sat, 13 July 2019 (Box Comp – Games Bound)

Featured Image – Dave’s Games Bound Box Comp is today from 9:00! Come ENTER LATE on the day OR come and watch and support – Eats and Urban Espress coffee on sale!! Otherwise enter our Worldwide ONLINE comp! Entries and Score Submissions close Monday 15 July at 24:00.

Go to the relevant links below for: 1) More Info, 2) To enter, or 3) To download the Workouts!

Online Comp Deadline (Mon 15 July) and Box Comp @CrossFitAlgoa (Sat 13 July, 9:00)

1. MORE INFO

Click HERE to find out more info and to Download the Workouts!

2. REGISTER AT THE QUICK LINKS BELOW:

Games Bound ONLINE Competition Registration (Worldwide)

Box Comp – Come register manually at CrossFit Algoa between 8:40 and 11:00!

3. GO TO THE QUICK LINKS BELOW TO TAKE YOU DIRECTLY TO THE WORKOUT DOCUMENTS FOR DLGB 19.1/19.2/19.3:

Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf

Dave-Levey-Games-Bound-DLGB19pt3.pdf

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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 WOD

For those who cannot complete Dave’s Games Bound competition tomorrow… you will complete it today.
Remember you can still enter and help get Dave to the Reebok CrossFit Games… it is R100 per person (R200 for a team of 2)…see all the details at the links below if you are keen to enter! If you enter stand in line to win CrossFit Algoa, Nutritech & Reebok lucky draw prizes!!!!!

1A) DLGB 19.1 and 19.2 (Download the full workout document at: Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf)

Dave Levey Games Bound 19.1 (DLGB 19.1):

Each athlete finds a 1 Rep Max Snatch

Time Cap is 5 minutes

Score = Load (Ath.1) + Load (Ath.2)
Tiebreaker: Sum of Body Weights

1 min transition …

1B) DLGB 19.3 (Download the full workout document at: Dave-Levey-Games-Bound-DLGB19pt3.pdf)

Then there is a 1 min transition and at 6 min into Dave Levey Games Bound 19.2 (DLGB 19.2):

Complete 27-21-15-9 of:
Thrusters (45kg/30kg)
C2B Pull-ups
BB Facing Burpees

Athlete Order – 1st athlete 27/27/27, 2nd athlete 21/21/21, 1st athlete 15/15/15, 2nd athlete 9/9/9

Time Cap is 15 min

Score = Time/TC plus 1 sec/rep missed

Note: Both DLGB 19.1 & 19.2 must be completed within the same 21 minutes
*Loading/Scaling variations are indicated below for the different divisions

(Teams of 2 – M/M, F/F or M/F)
Scaling (LITE):
INT1 – 40/25kg, PU (chin over), BBF Bps
BEG1 – 25/15kg, Jumping PU 15.24cm (C2B), BBF Bps (SO)

then…

2) Dave Levey Games Bound 19. (DLGB 19.3)

Complete as many rounds and reps as possible in 10 minutes of:
30 DU
15 OHS (45kg/30kg)
10 m Handstand Walk
NB – Ath. 1 AMRAP 5 min, Ath. 2 AMRAP 5 min

Score = Total Reps

*Note – 10 m HS walk:
– 1 m counts as 1 rep (1 length = 5 reps = 5 m)
– Athletes must walk a minimum of 1 m unbroken

Scaling (LITE):
INT1 – 30 DU, 35/20kg, 10 m (2x5m) HSW (Restart where end/fail)
BEG1 – 30 SU, 25/15kg, 10 m (2x5m) Bear Walk

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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Fri, 12 July 2019

Featured Image – Dave’s Games Bound Fundraiser Workouts, DLGB 19.1, 19.2, 19.3, have been released! You can still register for both competitions! Go to the relevant links below for: 1) More Info, 2) To enter, or 3) To download the Workouts!

Online Comp Deadline (Mon 15 July) and Box Comp @CrossFitAlgoa (Sat 13 July, 9:00)

1. MORE INFO

Click HERE to find out more info and to Download the Workouts!

2. REGISTER AT THE QUICK LINKS BELOW:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

3. GO TO THE QUICK LINKS BELOW TO TAKE YOU DIRECTLY TO THE WORKOUT DOCUMENTS FOR DLGB 19.1/19.2/19.3:

Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf

Dave-Levey-Games-Bound-DLGB19pt3.pdf

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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 WOD

For those who cannot complete Dave’s Games Bound competition tomorrow… you will complete it today.
Remember you can still enter and help get Dave to the Reebok CrossFit Games… it is R100 per person (R200 for a team of 2)…see all the details at the links below if you are keen to enter! If you enter stand in line to win CrossFit Algoa, Nutritech & Reebok lucky draw prizes!!!!!

(see Saturday/link? for the WOD’s)

1A) DLGB 19.1 and 19.2 (Download the full workout document at: Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf)

Dave Levey Games Bound 19.1 (DLGB 19.1):

Each athlete finds a 1 Rep Max Snatch

Time Cap is 5 minutes

Score = Load (Ath.1) + Load (Ath.2)
Tiebreaker: Sum of Body Weights

1 min transition …

1B) DLGB 19.3 (Download the full workout document at: Dave-Levey-Games-Bound-DLGB19pt3.pdf)

Then there is a 1 min transition and at 6 min into Dave Levey Games Bound 19.2 (DLGB 19.2):

Complete 27-21-15-9 of:
Thrusters (45kg/30kg)
C2B Pull-ups
BB Facing Burpees

Athlete Order – 1st athlete 27/27/27, 2nd athlete 21/21/21, 1st athlete 15/15/15, 2nd athlete 9/9/9

Time Cap is 15 min

Score = Time/TC plus 1 sec/rep missed

Note: Both DLGB 19.1 & 19.2 must be completed within the same 21 minutes
*Loading/Scaling variations are indicated below for the different divisions

(Teams of 2 – M/M, F/F or M/F)
Scaling (LITE):
INT1 – 40/25kg, PU (chin over), BBF Bps
BEG1 – 25/15kg, Jumping PU 15.24cm (C2B), BBF Bps (SO)

then…

2) Dave Levey Games Bound 19. (DLGB 19.3)

Complete as many rounds and reps as possible in 10 minutes of:
30 DU
15 OHS (45kg/30kg)
10 m Handstand Walk
NB – Ath. 1 AMRAP 5 min, Ath. 2 AMRAP 5 min

Score = Total Reps

*Note – 10 m HS walk:
– 1 m counts as 1 rep (1 length = 5 reps = 5 m)
– Athletes must walk a minimum of 1 m unbroken

Scaling (LITE):
INT1 – 30 DU, 35/20kg, 10 m (2x5m) HSW (Restart where end/fail)
BEG1 – 30 SU, 25/15kg, 10 m (2x5m) Bear Walk

For the rest competing in The Games Bound Box Comp tomorrow…complete the following:

1) Snatch 1 – EMOM 7 min (50% 1RM)

Score = For Quality

then…

2) AMRAP the following for 6 min:
10 Burpees
10 Airsquats
10 Sit-ups
10 Push-ups
10 KBS (24kg/16kg)
10 Pull-ups

Lite – Push-ups (k), Lighten KB, PU (assist.)

Score = For Quality

EXTRAS

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

LITE WOD

See above!

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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 11 July 2019

Featured Image – Dave’s Games Bound Fundraiser Workouts, DLGB 19.1, 19.2, 19.3, have been released! Go to the relevant links below for: 1) More Info, 2) To enter, or 3) To download the Workouts!

Online Comp Deadline (Mon 15 July) and Box Comp @CrossFitAlgoa (Sat 13 July, 9:00)

1. MORE INFO

Click HERE to find out more info and to Download the Workouts!

2. REGISTER AT THE QUICK LINKS BELOW:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

3. GO TO THE QUICK LINKS BELOW TO TAKE YOU DIRECTLY TO THE WORKOUT DOCUMENTS FOR DLGB 19.1/19.2/19.3:

Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf

Dave-Levey-Games-Bound-DLGB19pt3.pdf

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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 WODS

1) In Teams of 4, complete the following for Max Loading:

40 Rnds (10 each) of 7m of Yoke Walking (rest while 3 team-mates Y/Walk)

Score = Individuals Total Loading (7m x 10 x load in kg)

then…

2) 2018 Reebok CrossFit Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 31kgx2 DB, 61cm box
Women: 22.5kg DB, 51cm box

TC – 22 min (Men actual is 17 min and Women 22 min)
Score = Time/TC plus 1 sec/repm missed

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce loading! NB If the Yoke is too heavy, 2 may carry the Yoke together. Otherwise set-up a BB with 2 bands suspending KB.

then…

2) Options:
Scaling – This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.
Int1 – 35 reps HSPU, T2B, SO, 50cal AB, DB (22.5kgx2/15kgx2)
Int2 – HSPU (1/2abm)
Int3 – HSPU (2/3abm)
Beg1 – 35 PU (k), 35 SU, 35cal AB, 35 SO (15kgx2/10kgx2 at 61/51cm)
Beg2 – 30 PU (k), 30 SU, 30cal AB, 30 SO (61/51cm), 30.48m Walking Lunge
AB sub – 600m run (Int), 400m run (Beg)

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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Wed, 10 July 2019

Featured Image – Dave’s Games Bound Fundraiser Workouts, DLGB 19.1, 19.2, 19.3, have been released! Go to the relevant links below for: 1) More Info, 2) To enter, or 3) To download the Workouts!

Online Comp Deadline (Mon 15 July) and Box Comp @CrossFitAlgoa (Sat 13 July, 9:00)

1. MORE INFO

Click HERE to find out more info and to Download the Workouts!

2. REGISTER AT THE QUICK LINKS BELOW:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

3. GO TO THE QUICK LINKS BELOW TO TAKE YOU DIRECTLY TO THE WORKOUT DOCUMENTS FOR DLGB 19.1/19.2/19.3:

Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf

Dave-Levey-Games-Bound-DLGB19pt3.pdf

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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 WOD

1) Practice Rope Climbing

Score = For Quality

then…

2) AMRAP each of the following Mvts for 90 sec, for 3 Rnds:
1- Rope Climbing (6m)
2- Box Jump Overs (61cm/51cm)
3- T2B
4- 1 Arm DB STOH (45kg/30kg)
5- Rest 90 sec

Score = Total Reps
7.5 min per Rnd

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

LITE WOD

1) Options:
Scale and Practice at your appropriate skill level

then…

2) Options:
Int1 – RC (4.5m), DB (35/25kg)
Int2 – DB (30/20kg)
Int3 – Half Climbs (no jump), DB (25/15kg)
Beg1 – Rope Pulls-lying to stand (str legs), DB (15/10kg), HLR, BSO (61/51cm)
Beg2 – Rope Pulls-lying to stand (bnt legs), DB (10/7.5kg), HKR, BSO (41cm)

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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch