Featured Video – Head Coach and Founder, Dave Levey does our Lucky Draw for our 10km Run Picture/Video Submission and our Committed Club Week 6 draw here!!

 

Congratulations to our lucky draw winner for the 10km Picture/Video Submission – Tracey Peters

 

A big thank you to Reebok South Africa for the Reebok Cap, Urban Espress Coffee and to Candy Wrap for a Strider Pedometer!

 

Congratulations to our Committed Club Lucky Draw winners:

1) Reebok CrossFit Cap (@reeboksouthafrica) – Corli Carstens

2) Candy Wrap Strider Pedometer (@candywrap_) – Anelet James

3) Urban Espress Coffee Shop (@urbanespresscoffeeco) – Rachel Williams

 

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 – 050420

 

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

 

ONLINE WHITEBOARD/COACHING – 050420

 

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

 

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

Same as last week – progress by either increasing Reps (if load maintained) or increasing Load (if reps maintained)

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) Complete the following FT:

50-40-30-20-10 DB Snatch (22.5kg/15kg)

100-100-100-100-100 DU

 

TC – 17 min

 

Score = Time/TC plus 1 sec/rep missed

Snatch – any snatch!

Load – any implement that makes up assigned loading

 

CFA LITE Options:

Int1 – 90 DU/Rnd

Int2 – 80 DU/Rnd

Int3 – 70 DU/Rnd

Beg1 – 15/10kg, SU

Beg2 – 10/7.5kg, SU 90/Rnd

Beg3 – 7.5/5kg, SU 80/Rnd or Jump Claps

 

Equipment:

Rope or Jump Clap or Jumping Jacks

Load – any implement that makes up assigned loading (Backpack/waterbottle/DB/KB etc)

 

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