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 email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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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)
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)
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
Load so as to maintain technical proficiency and great form! Goal is to get between 5-10 reps. This will become quite cardiovascularly challenging!
2) AMRAP the following for 9 min:
20 Deadlifts (50kg/30kg)
Score = Total Reps
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
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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