Featured  Image – Members and Members friends/family…

Please join us for our FUN FUNDRAISER FOR getting Coach Dave to Fittest in Cape Town (FiCT) 2021. FiCT 2021 is the Individual Semi-Final Event for the 2021 Reebok CrossFit Games! Individual males from around Africa will fight it out for the single berth place to this years Reebok CrossFit Games!

Date & Time: Saturday 29 May – 8:30 – 11:00 (Book on Itensity to WOD and book with Coach Anje to spectate)

Lucky Draw: Ticket Details coming soon (Sponsored by Candy Wrap, Tease It, Esse Skin Care, CrossFit Algoa, CrossFit Algoa Sports Massage and Recovery)

Entertainment: Wayne & Tara

Cabal Coffee on Sale!!

 

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @candywrap_ @cfa_sport_massage_and_recovery @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

 

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).

 

ONLINE WHITEBOARD/COACHING – 260521

 

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) Overhead (OH) Walking Lunge – 2 Steps each leg – E90sOn90s for 12 min (8 Rnds)

 

Score = Load

 

NB Take BB from Floor

 

Home-Based – Rep Max attempt each Rnd on your given loading

Score = Sum of Body Mass plus external load x Reps for each Rnd

 

CFA LITE Options:

Keep loading so that great form can be maintained!

 

then…

 

2) Complete the following FT:

21-15-9m OH Walking Lunge (60kg/40kg)

5-3-2 Legless Rope Climb (4.1m)

21-15-9m Handstand Walk

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

NB – OH WL – take bar from floor!!

RC 15 ft. – 4.57m

*NB COACHES – REVIEW ROPE SCALING OPTIONS CAREFULLY (SLIGHTLY DIFFERENT)

 

CFA LITE Options:

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX (DB/KB/SB/Light BB) – 40-24-16 reps on 25kg/15kg or level

Rx – 60/40kg; 25/15kg

Int1 –     55/36kg; 22.5/15kg; 4-2-1 RC or T-PU/T-Rows

Int2 –     53/34kg; 22.5/12kg; 8-4-2 Half RC or T-PU/T-Rows

Int3 –     50/32kg; 20/12kg; Kipping Rope PU 21-15-9; T-PU/T-Rows

Beg1 –   45/30kg; 15/10kg; 15-9-6 Rope Pulls (Ly2Stand – Str) or T-Rows

Beg2 –   35/22kg; 12/8kg; 15-9-6 Rope Pulls (Ly2Stand – Bnt Hips) or 30-18-12 T-Ring Rows (1/0.5m)/T-Rows

Beg3 –   25/17kg; 8/5kg; 15-9-6 Rope Pulls (Sit2Stand) or 30-18-12 T-Ring Rows (0.5/0m)/T-Rows

 

CFA LITE Options – USA Equivalents:

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX (DB/KB/SB/Light BB) – 40-24-16 reps on 25kg/15kg or level

Rx – 135/95kg; 55/35lb

Int1 –     120/80lb; 50/35lb; 4-2-1 RC or T-PU/T-Rows

Int2 –     115/75lb; 50/35lb; 8-4-2 Half RC or T-PU/T-Rows

Int3 –     110/70lb; 45/25lb; Kipping Rope PU 21-15-9; T-PU/T-Rows

Beg1 –   100/65lb; 35/20lb; 15-9-6 Rope Pulls (Ly2Stand – Str) or T-Rows

Beg2 –   75/50lb; 20/25lb; 15-9-6 Rope Pulls (Ly2Stand – Bnt Hips) or 30-18-12 T-Ring Rows (1/0.5m)/T-Rows

Beg3 –   55/35lb; 15/10lb; 15-9-6 Rope Pulls (Sit2Stand) or 30-18-12 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