Featured Image – What does your exercise prescription look like? Is your “DOSE taken” sufficient to lead to significant improvement in health and fitness over time?

 

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).

 

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

 

ONLINE WHITEBOARD/COACHING – 161120

 

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, LITE and HOME WOD

 

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

 

NB T/Challenge Members who missed Test 1/2/3 must please complete today!

 

1) Drills:

a) DU

b) MU/Pull-ups/Ring Rows

c) HS Walking

 

2) Handstand Walking 130m FT …but every time you break/fail/stop and starting at 0 min and EMOM, complete 5 Burpees

 

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

Rules:

*use any HSW shuttle length (i.e. 20 x 5m shuttles)

*Pirrouttes allowed on HSW but you cannot come down without doing he burpees. Bear Walk can turn but only hands and feet on floor when turning!

 

CFA LITE Options: 

Int1 – 105m HSW, 4 Bps

Int2 – 85m HSW, 4 Bps

Int3 – 65m HSW or 32 Wall Walks (WW), 3 BPS

Beg1 – 32 Half WW, 3 Bps

Beg2 – 130m Bear Walk (str), 2 Bps

Beg3 – 105m Bear Walk (bnt), 2 Bps

 

then…

 

2) CrossFit HQ WOD 201108

 

For time:

15 muscle-ups

150 double-unders

12 muscle-ups

120 double-unders

9 muscle-ups

90 double-unders

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX – M-up Sub BOR (25kg/15kg – 2x Mu reps) plus respective Push-ups (same reps as MU)! BB or Single-arm BOR (DB/KB/B-Pack).

Int1 – 140-110-80 DU,  12-9-6 MU or BOR (22.5/15kg), PU

Int2 – 130-100-70 DU, 15-12-9 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR (22.5/15kg), PU

Int3 – 120-90-60 DU, 15-12-9 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR (20/12kg), PU

Beg1 – 150-120-90 SU, 15-12-9 PU (P/G) & 15-12-9/12-9-6 Push-ups (Ts), BOR (15/10kg),PU

Beg2 – 140-110-80 SU, 15-12-9 RR (1,5m/1m) & 15-12-9 Push-ups (Ts/Kns), BOR (12/8kg),PU

Beg3/TC – 120-90-60 SU, 15-12-9 RR (1m/0,5m) & 15-12-9 Push-ups (Kns), BOR (8/5kg), PU

 

CFA LITE Options – USA Equivalents:

RX – M-up Sub BOR (55lb/35lb – 2x Mu reps) plus respective Push-ups (same reps as MU)! BB or Single-arm BOR (DB/KB/B-Pack).

Int1 – 140-110-80 DU, 12-9-6 MU or BOR (50/35lb), PU

Int2 – 130-100-70 DU, 15-12-9 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR (50/35lb), PU

Int3 – 120-90-60 DU, 15-12-9 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR (45/25lb), PU

Beg1 – 150-120-90 SU, 15-12-9 PU (P/G) & 15-12-9/12-9-6 Push-ups (Ts), BOR (35/25lb), PU

Beg2 – 140-110-80 SU, 15-12-9 RR (4Ft11″/3Ft3″) & 15-12-9 Push-ups (Ts/Kns), BOR (25/17lb), PU

Beg3/TC – 120-90-60 SU, 15-12-9 RR (3Ft3″/1Ft7″) & 15-12-9 Push-ups (Kns), BOR (17/11lb), PU

 

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