Featured Image – HERO WOD “RICH” – U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Read the rest of his citation below… (Image and citation 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 – 191220

 

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

 

Please find any Coaching clips for the workout below in our CrossFit Algoa/AFL Coaching Clips document.

 

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

 

1) Practice Kipping Pull-ups

 

Score = For Quality

 

then…

 

2) HERO WOD “RICH”:

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

 

CrossFit HQ WOD (170704)

 

The HERO WOD “Rich” – For time:

13 squat snatches, 155 lb. (70kg/52kg)

Then, 10 rounds of:

10 pull-ups

100-meter sprint

Then, 13 squat cleans, 155 lb. (70kg/52kg)

 

Score = Time

 

CFA LITE Options:

Home sub RX – 25 Reps on 25kg/16kg (BB/DB/KB/BP)

PU sub BOR – BB same reps or Single Impl 20 Reps

Int1 – 65/45kg or 22.5/15kg

Int2 – 60/40kg or 22.5/15kg

Int3 – 55/38kg or 20/12kg

Beg1 – 45/30kg or 15/10kg; PU (P/G)

Beg2 – 35/25kg or 12/8kg; RR (1.5/1m)

Beg3 – 30/20kg or 8/5kg; RR (1/0.5m)

 

CFA LITE Options – USA Equivalents:

Home sub RX – 25 Reps on 55/35lb (BB/DB/KB/BP)

PU sub BOR – BB same reps or Single Impl 20 Reps

Int1- 145/100lb or 50/33lb

Int2 – 130/90lb or 50/33lb

Int3 – 120/85 or 45/25lb

Beg1 – 100/65lb or 35/20lb; PU (P/G)

Beg2 – 75/55lb or 25/18lb; RR (4Ft11″/3Ft3″)

Beg3 – 65/45lb or 18/10lb; RR (3Ft3″/1Ft7″)

 

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