Featured Video – Ron Ortiz in Hot Pursuit of a Third Games Win! Ron talks about Recovery and Injury prevention as a Master’s athlete and also how CrossFit helps him with his occupation as a Fire Fighter! (Featured Video 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 – 210521

 

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

 

Compare as Repeat from 15 Jan 21…

 

1) Last completed 9/01/21 and 20/10/20 …

 

Turkish Get-ups 2 – EMOM for 10 min (Climb to Max Day)

 

Score = Load

NB – 1x Non-Dominant side, 1x Dominant side

 

CFA LITE Options:

Use a load that you can move with good form!

New Beginners – 4 TGU Sit-ups (min 1), then 4 Static assisted Lunges (min 2)

 

then…

 

2) AMRAP the following with a KB 32kg/24kg for 12 min:

2 Turkish Get-ups

3 Wall Walks

12 Goblet Squats

20 KB Swings

 

Score = Total Reps

 

CFA LITE Options:

Wall Walks – 21.1 stds

Use KB or closest DB loading

Int1 – 24kg/16kg; 3 WW

Int2 – 24kg/16kg; 3 WW

Int3 – 20kg/12kg; 3 WW

Beg1 – 16kg/10kg; 3 Half WW

Beg2 – 12kg/8kg; 3 Scaled WW

Beg3 – 8kg/5kg; 3 WORM Walk

 

USA Equivalents – CFA LITE Options:

RX – 70lb/52lb

Wall Walks – 21.1 stds

Use KB or closest DB loading

Int1 – 52lb/35lb; 3 WW

Int2 – 52lb/35lb; 3 WW

Int3 – 44lb/26lb; 3 WW

Beg1 – 26lb/22lb; 3 Half WW

Beg2 – 26lb/17lb; 3 Scaled WW

Beg3 – 17lb/11lb; 3 WORM Walk

 

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