Featured Image – We held our second Committed Club draw yesterday! This week we gave away 2 Reebok items (a cap and a back pack) … a massive thank you to @ReebokSouthAfrica! @CandyWrap also sponsored a pedometer watch! Congratulations to our 3 winners: 1) Elmay Robinson (@Candywrap Pedometer Watch), 2) Michelle Benn (Reebok Cap), 3) Kristen Fletcher (Reebok back pack)! Watch the YouTube Clip below for the actual draw!

If you would like more info on our HOME-BASED WORKOUTS during Lockdown please contact us on the details to follow… 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).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

 

ONLINE WHITEBOARD/COACHING – 080420

 

Youtube draw for Week 2 of Lockdown for our Committed Club:

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s App!

 

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY:)

 

RX’ED, LITE and HOME WODS

 

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

 

1) Complete 100 C2B Pull-ups FT

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

Equipment Options:

C2B Pull-ups at Bar/Rings/Branch/Rafter/Rope hung over something OR use a moderate load to do Bent Over Rows (BOR) – BB/Bumper/KB/DB/Ruck Sack

PU and BOR load – you should be able to do no less than 5 reps at a time, interspersed with a short rest!

 

CFA LITE Options:

Int1 – 75 C2B PU Or 100 BOR

Int2 – 100 PU Or BOR

Int3 – 100 PU Or BOR

Beg1 – 100 PU (P/G) Or Jumping PU Or BOR

Beg2 – RR (1/0.5m) Or BOR

Beg3 – RR (0.5/0m), Or BOR

 

then…

 

2) Complete the following FT:

20 m HS Walk

30 BBF Burpees (or KB/DB Facing Bps)

40 FR Walking Lunges (60kg/40kg) OR 52 FR Walking Lunges w KB’s (24kg/16kg) or DB’s (25kg/15kg)

30 Burpees

20 m HS Walk

 

TC – 15 min

 

Score = Time/Time cap plus 1 sec/rep missed

*FR – Front Rack

 

Equipment Options:

BB or

DB/KB/Back pack (NB for these lighter implements you an extra 12 reps)

 

CFA LITE Options:

RX – KB 24/16kg / DB 25/15kg

Int1 – 17m HSW, 50/32kg / KB 20/12kg, DB 20/12kg

Int2 – 15m HSW, 45/30kg, KB/DB same

Int3 – 12m HSW or 5 WW, 40/25kg / KB 16/12kg / DB 20/10kg

Beg1 – 5 half WW, 35/20kg / KB 16/12kg / DB 15/10kg

Beg2 – 20m BW (str), 30/20kg / KB 12/8kg / DB 10/7.5kg

Beg3 – 20m BW (bnt), 20/12kg / KB 8/5kg / DB 7.5/5kg

 

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