Featured Video – Games History: 2007 Hopper Event… One of CrossFit’s standards of fitness is based on the hopper model, which implies fitness requires an ability to perform well at any task randomly drawn from a hopper. The first event of the first CrossFit Games followed this model. Exercises were drawn from a real hopper to create a workout consisting of a 1,000-m row buy-in followed by a 5-round couplet of pull-ups and heavy — for the day — push jerks. Brett Marshall proved the effectiveness of his butterfly-style kipping pull-up, winning the event with a time of 13:07. When the event was repeated at the 2013 Games, the progress of the sport was dramatically displayed, with nearly every athlete besting the winning times from 2007 (Video and Facts courtesy of CrossFit, Inc.).
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS 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).
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
ONLINE WHITEBOARD/COACHING – 290920
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…
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ENJOY:)
RX’ED, LITE and HOME WODS
Games History: 2007 Hopper Event (https://youtu.be/I2JmfwfX84I)
One of CrossFit’s standards of fitness is based on the hopper model, which implies fitness requires an ability to perform well at any task randomly drawn from a hopper. The first event of the first CrossFit Games followed this model. Exercises were drawn from a real hopper to create a workout consisting of a 1,000-m row buy-in followed by a 5-round couplet of pull-ups and heavy — for the day — push jerks. Brett Marshall proved the effectiveness of his butterfly-style kipping pull-up, winning the event with a time of 13:07. When the event was repeated at the 2013 Games, the progress of the sport was dramatically displayed, with nearly every athlete besting the winning times from 2007.
1) Push Jerk 2 – E90sOn90s for 6 Rnds (9 min) (Max Day)
Score = Max Load
CFA Home Based:
Push Jerk RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)
Score = sum of Load x Reps
NB – Light BB or Single Implement RM on each arm each Rnd
CFA LITE Options:
Keep loading at a level so that great technique is maintained
Sub’s – see below
then…
2) CrossFit HQ WOD 200925 / 130728
CrossFit Games Workout
a) 2007 CrossFit Games Event “2007 Hopper”
For time:
1,000-meter row
Then, 5 rounds of:
25 pull-ups
7 push jerks
♀ 85 lb (38kg) / ♂ 135 lb (61kg)
TC – 15 min (CFA extended TC 20 min)
Score = Time/Tc plus 1 sec/rep missed
CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub Below!
Row Sub SDHP Rx – 20/12kg KB or 20/15kg BB (SDHP uses KB/DB load for subs)
RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 10 reps on PJ 25/15kg and 36 Reps on BOR
Int1 – 20 PU/BOR 45/30kg; 22.5/15kg
Int2 – 18 PU BOR 40/25kg; 20/15kg
Int3 – 15 PU BOR 35/20kg; 16/12kg
Beg1 – PU (P/G)/BOR 30/15kg; 16/10kg
Beg2 – RR (1,5m/1m)/BOR 20/12kg; 12/8kg
Beg3 – RR (1m/0,5m)/BOR 15/8kg; 8/5kg
USA Equivalents – CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub Below!
Row Sub SDHP Rx – 45/35LB KB/BB or closest KB
Rx – (BB) 135/85lb; Single-arm BOR (DB/KB/B-Pack) or or light BB 10 reps on PJ 55/35lb and 36 Reps on BOR
Int1 – 20 PU/BOR 100/65lb; 50/35lb
Int2 – 18 PU BOR 90/55lb; 50/35lb
Int3 – 15 PU BOR 35/20kg; 75/45lb; 45/25lb
Beg1 – PU (P/G)/BOR 65/35lb; 35/25lb
Beg2 – RR (4Ft11″/3Ft3″)/BOR; 45/25lb; 25/20lb
Beg3 – RR (3Ft3″/1Ft7″)/BOR; 35/20lb; 15/10lb
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@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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