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 firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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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)
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)
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)
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 email@example.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