CrossFit Algoa (Port Elizabeth) WOD – Thurs, 4 October 2018

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 4 October 2018

Feature Image – Repost @crossfit ・・・Why do you do CrossFit? – Via @crossfitbluediamond: Stacy has been a member of CFBD for almost 3 years and she does CrossFit for her health! “I started CrossFit about two years after I had a stroke. While the hospital and OT Therapy helped me regain some of what I lost physically and mentally, I needed something to help keep me going and keep me sane. I’m not able to work because of the things I’ve lost but CrossFit has helped me keep going. I owe a lot to my coach and the care she takes into knowing my abilities and limits. It’s certainly frustrating to know how, pre-stroke, I was capable of so much more but through CrossFit I’ve learned to truly accept the me I am now and I’m okay with it.” -Stacy

#crossfit #eastlongmeadow #fitness #betterthanyesterday #crossfitmasters #crossfithealth @crossfit @fighting_for_my_fit @cf_masters @crossfithealth

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#UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm  #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Teams of M/M or F/F or M/F – Team Series Event 5 (https://games.crossfit.com/workouts/teamseries/2018)

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
Squat snatches

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

Time cap: 20 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) OHS 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

EXTRAS

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

LITE WOD

1) Teams of M/M or F/F or M/F – Team Series Event 5 (https://games.crossfit.com/workouts/teamseries/2018)

Scaled Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Squat snatches

Men: 65 lb. (30kg)
Women: 45 lb. (20kg)

If you struggle with pull-ups, use assistance. For the squat snatch, pick a load at which you can complete the first round unbroken. If needed, reduce the overall volume by skipping the first few rounds (start with 8 or 7 and work your way down).

Time cap: 20 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) OHS 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

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

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