CrossFit Algoa (Port Elizabeth) WOD – Tues, 28 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 28 April 2020

Featured Video – Head Coach and Founder, Dave Levey doing our Committed Club Youtube lucky draw for Week 5 of Lockdown….  

Congratulations to our Committed Club Winners!

1)  Monique Senekal – Reebok Cap  

2) Paul Du Plessis – Urban Espress Coffee (250g) 

3) Abby Francis – Candy Warp Strider Pedometer 

4) Heather Knox – Kristen Fletcher FPC Property Consultant Voucher for R250.

A big thank you to Reebok South Africa for the Reebok Cap, Urban Espress Coffee, Kristen Fletcher from FPC Property Consultants for a R250 voucher and to Candy Wrap for a Strider Pedometer!

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

 

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

 

ONLINE WHITEBOARD/COACHING – 210420

 

Please find our Committed Club Week 5 draw here!!

 

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

 

1) Back Squat RM – E90sOn90s for 9 min (6 Rnds, 70% 1RM)

 

Score = Total Loading (Sum of your body weight plus implement load x reps)

NB – any implement can be used in the back rack position!

NB – any loading can be used. Goal 5-15 reps per 90 sec, depending on load used!

NB – you are allowed to take the load from a high object directly to the shoulders (rack/tables/boxes/counter)

 

then…

 

2) AMRAP the following for 12 min:

3 Manmakers (30kg/20kg)

10 Strict Dips (Ring/Bench)

 

Score = Total Reps

*Every Man Maker Complex counts for 5 reps (i.e. Pushup 1, Rows 2, Cluster 3)

**Reps/Rnd = 25

***Load – any implement that makes up assigned loading

 

CFA LITE Options:

Int1 – 25/16kg, 8 SD (23 reps/Rnd)

Int2 – 22.5/15kg, 6 SD (21 reps/Rnd)

Int3 – 20/15kg, SD-10 Jumpup, lower dwn

Beg1 – 15/10kg, SD-8 Jumpup, lower dwn (23 reps/Rnd)

Beg2 – 10/7.5kg, SPD (str) or Chair Dips (Str)

Beg3 – 7.5/5kg, SPD (bnt) or Chair Dips (Bnt)

 

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

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