Featured Video – Eva completed her CrossFit Level 2 Coaching Certification this past weekend in Cape Town… In shot with CrossFit HQ Staff … Chris Oman (left) and Chad Theron (right). Great work Eva!!!!
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 – 180521
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)
a) Practice Rope Climbing
b) Practice Power Clean to Back Rack 2-2-2-2 Building to load for workout!
Scores = Both for Quality
then…
2) The HERO Wod Brian –
This undated family photo, provided by the U.S. Navy shows Special Warfare Operator Chief Petty Officer, Brian R. Bill, 31, of Stamford, Conn. Bill was killed along with other SEALS in the Afghan Helicopter crash on Saturday, Aug. 6, 2011. (AP Photo/US Navy)
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.
This Hero WOD was first posted as the workout of the day on the CrossFit Main Site on Tuesday, May 15, 2012 (120515)
3 Rounds For Time:
5 Rope Climbs (15 ft)
25 Back Squats (185/135 lb)
TC – 17 min
Score = Time/TC plus 1 sec/rep missed
NB – Back Squats – take bar from floor!!
Only use rack for injuries and if dangerous (drop 1 level of scaling if a rack is used)
RC 15 ft. – 4.57m
CFA LITE Options:
Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 40 reps on 25kg/15kg or level
DB/KB/SB/Light BB sub 40 Reps on 25kg/15kg or level
Rx – 84/61kg; 25/15kg
Level1 – 80/58kg; 22.5/15kg; 5 RC or T-PU/T-Rows
Level2 – 76/55kg; 22.5/15kg; 5 RC or T-PU/T-Rows
Level3 – 74/53kg; 22.5/15kg; 5 RC or T-PU/T-Rows
Level4 – 71/52kg; 22.5/15kg; 5 RC or T-PU/T-Rows
Int1 – 70/50kg; 22.5/15kg; 5 RC or T-PU/T-Rows
Int2 – 67/50kg; 22.5/12kg; 4 RC or T-PU/T-Rows
Int3 – 60/43kg; 20/12kg; 4 RC or 36 Leg Assist. R-PU; T-PU/T-Rows
Beg1 – 50/37kg; 15/10kg; 18 Rope Pulls (Ly2Stand – Str) or 36 Jump or T-PU/T-Rows
Beg2 – 42/30kg; 12/8kg; 18 Rope Pulls (Ly2Stand – Bnt Hips) or 36 T-Ring Rows (1/0.5m)/T-Rows
Beg3 – 35/25kg; 8/5kg; 18 Rope Pulls (Sit2Stand) or 36 T-Ring Rows (0.5/0m)/T-Rows
CFA LITE Options – USA Equivalents:
Rx – 185/135lb
Level1 – 175/130lb; 50/35lb; 5 RC or T-PU/T-Rows
Level2 – 165/120lb; 50/35lb; 5 RC or T-PU/T-Rows
Level3 – 160/120lb; 50/35lb; 5 RC or T-PU/T-Rows
Level4 – 157/115lb; 50/35lb; 5 RC or T-PU/T-Rows
Int1 – 153/110lb; 50/35lb; 5 RC or T-PU/T-Rows
Int2 – 150/110lb; 50/35lb; 4 RC or T-PU/T-Rows
Int3 – 130/95lb; 45/25lb; 4 RC or 36 Leg Assist. R-PU; T-PU/T-Rows
Beg1 – 110/80lb; 35/20lb; 18 Rope Pulls (Ly2Stand – Str) or 36 Jump or T-PU/T-Rows
Beg2 – 95/65lb; 25/15lb; 18 Rope Pulls (Ly2Stand – Bnt Hips) or 36 T-Ring Rows (1/0.5m)/T-Rows
Beg3 – 75/55lb; 15/10lb; 18 Rope Pulls (Sit2Stand) or 36 T-Ring Rows (0.5/0m)/T-Rows
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
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