Featured Image – HERO WOD – The Lyon: Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members. (Featured Image 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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ONLINE WHITEBOARD/COACHING – 080521

 

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) Practice – Drill Specific Movements Below!

 

Score = For Quality

 

then…

 

2) HERO WOD – The Lyon

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

 

5 Rounds for Time of:

7 Squat Cleans (75kg/52kg)

7 Shoulder-to-Overheads (75kg/52kg)

7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest between rounds

 

TC – 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX Bp C2B PU sub – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 25/15kg or 10 on BB Loadings PLUS 7 Bps

RX – 15 Reps Single-arm (DB/KB/B-Pack) or light BB (25kg/15kg)

Int1 –     62/43kg; 22.5/15kg; 6 BP C2B PU/BOR

Int2 –     60/42kg; 22.5/15kg; 5 BP C2B PU/BOR

Int3 –     53/35kg; 20/12kg; 7 BP PU/BOR

Beg1 –   45/30kg; 15/10kg; 7 C2B PU (P/G)/BOR PLUS 7 Bps

Beg2 –   38/25kg; 12/8kg; 10 RR (1.5m/1m)/BOR PLUS 7 Bps

Beg3 –   30/20kg; 8/5kg; 10 RR (1m/0.5m)/BOR PLUS 7 Bps

 

CFA LITE Options – USA Equivalents:

RX – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 55/35lb or 10 on BB Loadings PLUS 7 Bps

RX – 15 Reps Single-arm (DB/KB/B-Pack) or light BB (25kg/15kg)

Rx –        165/115lb

Int1 –     135/95lb; 50/35lb; 6 BP C2B PU/BOR

Int2 –     130/90lb; 50/35lb; 5 BP C2B PU/BOR

Int3 –     115/80lb; 45/25lb; 7 BP PU/BOR

Beg1 –   100/70lb; 35/20lb; 7 C2B PU (P/G)/BOR PLUS 7 Bps

Beg2 –   80/55lb; 25/15lb; 10 RR (1.5m/1m)/BOR PLUS 7 Bps

Beg3 –   65/45lb; 20/10lb; 10 RR (1m/0.5m)/BOR PLUS 7 Bps

 

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