Featured Image – Throwback to Coach Sam training hard through an ankle fracture back in 2018! Where there is a will, there is a way!!!!!!!
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 – 270720
Please find the Whiteboard Explanation and Coaching for today’s workout on Email/Itensity/What’s App!
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
RX, LITE and HOME WOD
1) We completed this Benchmark and our Mile Burden Run benchmark on the 15 May 20 (10 weeks ago)… today we repeat both Benchmarks! Seven and a half weeks before that we (23 March 20 – 17.5 weeks ago) we completed our Test 1 of Angie!. Let’s see how you have all done over Lockdown on these 2 Benchmarks!
The benchmark “Angie” – Complete the following FT:
TC = 20 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Home-Based Angie – If no Pull-up bar sub with Towell PU/Jumping PU OR 50 Burpees (save under Home-Based Angie on Itensity)
Int1/2/3 – same or 100 Towell PU or 50 Bps
Beg1 – PU (P/G) or Jumping PU or 45 Bps, 80/60 Push-U (ts)
Beg2 – 80 RR (1/0.5m) or 80 Jump PU or 40 Bps, 80 Push-U (kns)
Beg3 – 60 RR (0.5/0m) or 60 Jump PU or 30 Bps, 60 Push-U (kns)
2) Burden Run (25kg/15kg) 1 mile (1609m) FT
Score = Time
Int1 – 20/15kg
Int2 – 20/15kg;
Int3 – 16/12kg;
Beg1 – 15/10kg;
Beg2 – 12/8kg; 1 km
Beg3 – 8/5kg; 1 km
Any load (DB/BB/Back Pack/Water Container)
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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