Featured Image – Some of our Ne3wton Park members and coaches completing and recovering from Pete’s memorial WOD yesterday!

 

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 – 300121

 

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

 

1) For those who missed Pete’s Memorial Wod yesterday, complete today!

 

Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!  

 

AMRAP the following for 28 Min:

Burden Run 560 m (25/15kg)

Then 5 Rnds of:

1 OHS (50/35kg)

9 C2B Pull-ups

6 Back Squats (50/35kg)

3 Front squats (50/35kg)

Into…

1 Rnd of:

20 Burpee BJO (61cm/51cm)

20m HS Walking (LITE-Bear Walking)

 

Score = Total Reps

 

56/45/50/40-191 Reps/Rnd

10m = 1 Rep

 

CFA LITE Options:

Int1 – BR-20/10kg, PU, 45/32kg, 16m HSW

Int2 – 43/30kg, 14m HSW

Int3 – 40/28kg, 12m HSW or 4 WW

Beg1 – BR-10/5kg, 35/25kg, PU (P/G), B-BSO (61/51cm), 4x 0.5 WW

Beg2 – 30/20kg, RR (1/0.5m), B-BSO (41cm), 20m BW(str)

Beg3 – BR-5/2.5kg, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

 

B) For the Rest complete the following…

 

Tabata the following for max Reps/Cal:

Row (Cal) or SDHP (20kg/12kg)

 

Rest 2 min

 

5m Shuttle Run (5m = 1 Rep)

 

Rest 2 min

 

Airbike (cal) or Jumping Alternate Lunges

 

Rest 2 min

 

Double-Unders

 

Score = Total Reps

 

CFA LITE Options:

Row sub SDHP (20kg/12kg)

Int1/2/3 – same

Beg1 – 16/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

 

CFA LITE Options – USA Equivalents:

Row sub SDHP (45/26lb)

Int1/2/3 – same

Beg1 – 35/22lb

Beg2 – 25/17lb

Beg3 – 17/11lb

 

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