Featured Image – Today was the first day that CrossFit Algoa was closed on a Monday! This was due to @CrossFitAlgoa’s stage 3 precautionary measures for our members health and safety, as well as that of our community and beloved country! Here are some pictures, sent by members and coaches, of their Home-based WOD’s done at home yesterday! We did the benchmark “Angie” with a substitution on the Pull-ups, if they did not have access to a pull-up bar, rings, a branch or even a towel hanging from overhead! Well done ladies and gents! Keep it up…we have alot of time to focus on one’s health and fitness over the next 3 weeks with the “Lock-down” starting this coming Thursday!

PS – WE ARE STILL TAKING ON NEW MEMBERS WHO ARE KEEN TO JOIN IN ON OUR HOME-BASED ONLINE COACHING AND TRAINING!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults). 

#covid_19 #corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

 

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

 

ONLINE WHITEBOARD/COACHING – 240320

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity!

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY:)

 

RX’ED WOD

 

1) Thrusters RM – EMOM for 10 min (60% 1RM)

 

RM – Rep Max (1 set of a maximum number of reps)

NB – From floor

 

Score = Total Loading (i.e. Sum of the Load x Reps – For example… 30kg x 10 + 30kg x 7 etc)

 

Equipment Options:

You can use a BB/DB/KB/WB – Use whatever loading you have

Ruck sack Thrusters

Banded Thrusters – Take Bands as the following loads (Red – 5kg/ Black – 10kg / Purple(Green-T) – 15kg / Green – 25kg

 

LITE Options:

Load so as to maintain technical proficiency and great form! Goal is to get between 5-10 reps. This will become quite cardiovascularly challenging!

 

then…

 

2) AMRAP the following for 9 min:

20 Deadlifts (50kg/30kg)

50 Double-unders

 

Score = Total Reps

 

Equipment Options:

You can use a BB/DB/KB/WB – Use whatever loading you have (see scaling options below)

Ruck sack DL (single/Double)

Banded Deadlifts – Take Bands as the following loads (Red – 5kg/ Black – 10kg / Purple(Green-T) – 15kg / Green – 25kg)

If you do not have a skip rope, you can simply do Jump Double Clap for DU or Jump Claps for SU

 

CFA LITE Options:

Int1 – 40/25kg; 40 DU

Int2 – 40/25kg; 35 DU

Int3 – 30/20kg; 30 DU

Beg1 – 30/20kg; 50 SU

Beg2/3 – 20/12kg; 40 SU

 

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 5th in 2019. He 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/afl-competition-training/

 

Cool-down/Trigger Ball/Foam Roll/Stretch