Featured Image – Roxy on our AFL Competitors FILTHY 50 PLUS! Greta work to everyone who completed Filthy 50 or our PLUS variation last week! Christmas is approaching! Reminder to get your RSVP and payment in by Tuesday 28th (tomorrow) for our end of Year Christmas Party and Prize Giving Function!

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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).

 

This week we will be TESTING for our SUMMER CHALLENGE and TRANSFORMATION CHALLENGES!

The TRANSFORMATION CHALLENGERS needs to Re-test on the 3 Tests, while the SUMMER CHALLENGE Gains group need to re-test on all 6 tests. The “Fittest in the Box” need to make sure that they have submitted at least 1 score for each of the tests!

Our SUMMER Challenge consisted of our usual Challenges, namely:
1) “Fat Loss” Challenge
Largest % reduction in body fat (not body weight).
2) “Gains” Challenge
Largest % improvement on benchmark testing
3) “Fittest in the Box” Challenge
Highest scoring on benchmark tests (either T1 or T2)
4) “Attendance” Challenge
Highest attendance

 

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

 

RX’ED WOD

1) Complete the Benchmark WOD’s – Test 1 and 2 of the Summer Challenge was last completed on 30 Oct 17. Ensure that you re-test with exactly the same weights & workloads!

a) Test 1 – Isabel – 30 Snatches (61kg/43kg) FT
NB – SQUAT SNATCH!
TC = 10 min

Score = Time/TC plus 1 sec/repm missed

 

Rest 7 min…

 

b) Test 2 – Grace – 30 Clean (any) and Jerk (any) (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/repm missed

 

EXTRAS

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

 

LITE WOD

1 Test 1 and 2 of the Summer Challenge was last completed on 30 Oct 17. Ensure that you re-test with exactly the same weights & workloads!

a) CrossFit Algoa’s LITE VARIANT for Isabel – 30 Snatches (40kg/25kg) FT
NB – POWER SNATCH, OHS
TC = 10 min

Score = Time/TC plus 1 sec/rep missed

 

Rest 7 min

 

b) CrossFit Algoa’s LITE VARIANT for Grace – 30 Clean (any) and Jerk (any) (40kg/25kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/repm missed

 

2. The Transformation Challenge Test 1 on Monday 6 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Transformation Challenge Test 1
a) CrossFit Algoa’s LITE VARIANT of Open Workout 12.1 – AMRAP 7 min Burpees (https://games.crossfit.com/workouts/open/2012)
NB – Transformation Challenge Normal Burpees (no target!)

Score = Total Reps

 

then…Rest 10 min and complete…

 

b) TC Training – Complete the following FT:
30 KB Swings (16kg/10kg) (RX – 24kg/16kg)
800 m Run
30 KB Swings (16kg/10kg) (RX – 24kg/16kg)

TC = 10 min
10 m = 1 Rep

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