Featured Image – How is your HEALTH? Is your exercise helping to improve your health? Are you EVEN EXERCISING TO IMPROVE YOUR HEALTH AND FITNESS? If you would like more info on TRAINING AT OUR FACILITIES (Newton Park and Summerstrand), our HOME-BASED WORKOUTS or PRIVATE COACHING BY WORLD CLASS COACHES, 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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ONLINE WHITEBOARD/COACHING – 300421

 

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’ED, LITE and HOME WODS

 

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

 

1) Complete the following FT:

1500m Row

Rest 2 min

1000m Row

Rest 2 min

500m Row

Rest 2 min

1500m Run

Rest 2 min

1000m Run

Rest 2 min

500m Run

 

TC – 40 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

On the run and row 10m = 1 Rep

Rowing sub SDHP 20/13kg

Beg1 – 16/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

 

CFA LITE Options – USA Equivalents:

On the run and row 10m = 1 Rep

Rowing sub SDHP 45/25lb

Beg1 – 35/22lb

Beg2 – 35/17lb

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 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