CrossFit Algoa (Port Elizabeth) WOD – Sat 28 November 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 28 November 2020

Featured Image- HERO WOD – 31 Hero’s – On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan (Featured Image courtesy of WODwell).

The 31 Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

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 

 

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

 

ONLINE WHITEBOARD/COACHING – 281120

 

Please find the Whiteboard Explanation and Coaching for today’s workout below…

 

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

 

HERO WOD – 31 Hero’s – On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31 Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

 

HERO WOD – “31 Heroes” https://wodwell.com/wod/31-heroes/

 

NB – Due to COVID-19 – no sharing of equipment! Sub out Rope Climbs with towell Pull-ups!

 

Last completed 15 Dec 19…

 

AMRAP (with a Partner) in 31 minutes:

8 Thrusters (70/47kg)

6 Rope Climbs (4.54m)

11 Box Jumps (76cm/61cm)

Partners alternate 400m sandbag (bumper) run (20kg/10-11kg)

 

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

 

*1 Rnd is 65 Reps/Rnd (40 reps for the run)

 

Score = Total Reps

 

NB – If alone… complete as Rounds

 

CFA LITE Options:

Today avoid doing BOR… find something to hang a towel over for towel PU if you do not have a rope (kipping allowed)!

Home Single/Lighter Implement loading RX 25/15kg – 15  Thrusters

Int1 – 60/40kg or 20/15kg, 36 T-PU

Int2 – 55/36kg or 20/15kg, 12x Half RC (or 36 T-PU)

Int3 – 50/33kg or 16/12kg, 36 Leg Assist. R-PU or 24 T-PU

Beg1 – 45/30kg or 15/10kg, 61/51cm, 15kg Bumper/6.3kg WB, 12 R-Pull (ly to stand – str) or 36 Jump T-PU

Beg2 – 40/25kg or 12/8kg, SU 51cm, 10/5kg Bumpers, 12 R-Pull (ly to stand – bnt) or 36 T-RR (1m/0.5m)

Beg3 – 30/20kg or 8/5kg, SU 41cm, 5/2.5kg Plates, 18 R-Rows or 18 T-RR (0.5/0m)

 

USA Equivalents – CFA LITE Options:

Today avoid doing BOR… find something to hang a towel over for towel PU if you do not have a rope (kipping allowed)!

Home Single/Lighter Implement loading RX 55/35lb – 15  Thrusters

RX BB – 155/103lb

SB – 45/25lb

Int1 – 135/95lb or 50/35lb, 36 T-PU

Int2 – 120/80lb or 50/35lb, 12x Half RC (or 36 T-PU)

Int3 – 110/72lb or 45/25lb, 36 Leg Assist. R-PU or 24 T-PU

Beg1 – 100/65lb or 35/25lb, 24/20inches, 35lb Bumper/14lb WB, 12 R-Pull (ly to stand – str) or 36 Jump T-PU

Beg2 – 90/55lb or 25/20lb, SU 20inches, 22/11lb Bumpers, 12 R-Pull (ly to stand – bnt) or 36 T-RR (3Ft3″/1Ft7″)

Beg3 – 65/45lb or 15/10lb, SU 16inches, 11/5lb Plates, 18 R-Rows or 18 T-RR (1Ft7″/0m)

 

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 6th 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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