CrossFit Algoa (Port Elizabeth) WOD – Mon, 8 October 2018

CrossFit Algoa (Port Elizabeth) WOD – Mon, 8 October 2018

Feature Image – Repost from @crossfit・・・In January 2017, one of @Olivia_Sewell’s good friends was killed in a motorcycle accident. But while others said their graveside goodbyes, Sewell stayed behind. “I knew I wouldn’t be able to get off the bus and walk the 200 meters and then stand there for very long, so I waited on the bus,” said the 5-foot-5 Sewell, who weighed 511 lb. at the time of the funeral. “My friend was a policewoman who wanted to change the world, and there I was at 38 years old with a body that I was killing slowly—to the point that I couldn’t even stand at her grave.” Devastated by her inability to honor her friend, Sewell vowed to make a change.

“I went home and was sitting looking at Facebook and an ad came up from Deanna (Mawson) advertising personal training, and something happened in my head. I thought, ‘This might be the moment,’” Sewell said.

She reached out to Mawson, the owner of @CrossFitWangaratta in Victoria, Australia, and booked an introductory session.

Continue reading “When 500 Pounds Was Too Much” by Emily Beers at Journal.CrossFit.com. #CrossFit

_________________________________________________________________________________________#luke1v37 #crossfitalgoa #nutritechfit #reeboksa #itensityonline @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #markandersonphysiotherapy #urbanespresscoffeeco #bronscor #eastcapechamps #alwaysfitleague #futuretech

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

Reminder – there will only be 1 class today at 9:00. There will be Open Box from 10:30-12:00 after the class!

RX’ED WOD

1) Take 12 min to Work up to a max load on the following complex – Power Clean, Clean, Front Squat, Jerk (push or split)
NB – Must be completed TNG

Score = Load

then…

2) CrossFit HQ WOD 181005

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

Men: 155 lb. (70kg)
Women: 105 lb. (47kg)

Score = Total Reps

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Take 12 min to work up to a max load on the following complex – Power Clean, Clean, Front Squat, Jerk (push or split)
NB – Must be completed TNG
NB – Power Clean, Front Squat allowed for the Clean

Score = Load

then…

2) CrossFit HQ WOD 181005

Scaling
Reduce the loading on the power clean, but maintain a work-rest interval that encourages sprint efforts.

Intermediate Option
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 115 lb. (52kg)
Women: 80 lb. (36kg)

Score = Total Reps

Beginner Option
2 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 65 lb. (29kg)
Women: 45 lb. (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@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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