Featured Vide0 – Head Coach and Founder, Dave Levey doing our Committed Club Youtube lucky draw for Week 4 of Lockdown…. Congratulations to our Committed Club Winners:

1) Taryn Potgieter – Reebok Cap

2) Yolandi Van Tonder – Candy Warp Strider Pedometer

3) Pau Du Plessis – Kristen Fletcher FPC Property Consultant Voucher for R250

 

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 – 220420

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) Candy

5 rounds for time of:

20 pull-ups

40 push-ups

60 squats

 

OR

 

Maggie

5 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

 

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

PU – sub BOR (22.5/15kg)

 

CFA LITE Options:

Candy and Maggie are the less frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.

Int1 – Maggie – 1/2 Abm

Int2 – Maggie – 2/3 Abm

Int3 – Candy – RX

Beg1 – Candy – 4 Rnds (PU – P/G or J-PU or BOR 15/10kg), 40/30 PU (ts)

Beg2 – Candy – 4 Rnds (RR – 1/0.5m) or (BOR 10/7.5kg), 25 PU (ts)/40 PU (kns)

Beg3 – Candy – 3 Rnds (RR – 0.5/0m) or (BOR 7.5/5kg), 40 PU (kns)

 

Equipment Options:

PU Bar/Branch/Rafter/Towell or none

 

then…

 

2) Complete a 2km run FT

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1/2/3/Beg1 – same

Beg2 – 1.6km (1 Mile)

Beg3 – 1 km

 

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