Featured Image – PLEASE COME SUPPORT THE FUN FUNDRAISER – REMEMBER YOU DONT HAVE TO TRAIN … COME LISTEN TO GOOD MUSIC (LIVE), HAVE SOME AWESOME COFFEE AND SNACK ON BOEREWORS ROLLS, HAMBURGERS (sponsored by Bluewater Bay Spar), AND DATE BALLS, AND WATCH DAVE AND THE CLASS MEMBERS HIT SOME FiCT WORKOUTS!!  

 

REGARDING TODAY’S WOD BELOW – For those who cannot make our Fun Fundraiser to get Coach Dave to the CrossFit Games Semi-Finals… please see the workouts below! For those training at the Box at 8:30/9:30/10:30 – we will be racing Dave on a chosen FiCT 2021 workout as the workouts are all now released. 

Dave will be training with each class… but luckily you only will be doing one, unless you want to do more WODS with Dave! 

 

REMINDER ON – 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! 

IT WILL BE FUN!!!!! If you do not feel like training this Saturday… JUST COME ALOMNG, LISTEN TO SOME GOOD MUSIC FROM WAYNE & TARA, WATCH OTHER MEMBERS THROWDOWN (TRAIN), EAT SOME BOERIE ROLLS AND OTHER TREATS, AND SIP ON THE WORLDS BEST COFFEE, CABAL COFFEE FOR THE WIN!!! 

 

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

The Itensity Classes available for booking are on Saturday at: 

8:30-9:30 

9:30-10:30  

10:30 till done!  

The idea is to do the workouts with Dave as he does his final prep for the CrossFit Games Semi-Final event! 

Lucky Draw: Ticket Details – CLICK HERE – https://wp.me/p922tG-2xe (Sponsored by Candy Wrap, Tease It, Esse Skin Care, Cabal Coffee, CrossFit Algoa, CrossFit Algoa Sports Massage and Recovery) 

Entertainment: Wayne & Tara 

Cabal Coffee and Hot Chocolate on Sale!! 

Boerewors Rolls, Hamburgers and Date Balls on Sale! 

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 – 280521 

 

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) Cluster 2 – E90sOn90s for 8 Rnds (12 min) 

  

Score = Load  

  

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

  

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

  

Notes: 

Cluster – Squat Clean Thruster 

Dropping BB allowed btwn reps 

  

then… 

  

2) Complete the modified benchmark WOD “HALF Frantasy Land” 2014 Reebok CrossFit Games. 

 

For Time: 

12-9-6 of: 

Thrusters (43kg/29kg) 

Pull-ups 

  

Into… 

  

9-6-3 of: 

Thrusters (52kg/34kg) 

C2B Pull-ups 

  

Rest 2 min 

  

6-3-1 of: 

Thrusters (61kg/43kg) 

Bar M-up 

  

Score = Time/T 

10m = 1 Rep 

  

TC = 25 min 

  

Score = Time/TC plus 1 sec/rep missed 

  

CFA LITE Options: 

Int1 – same 

Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P) 

Int3 – same; 43/29kg, PU; 50/32kg, C2B 

Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups 

Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K) 

Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K) 

  

USA Equivalents – CFA LITE Options: 

RX – 95/65lb – 115/75lb – 135/95lb 

Int1 – same 

Int2 – same; 100/70lb, C2B ; 120/75lb, Jump B-MU Or B-MU (B/P) 

Int3 – same; 95/65lb, PU; 110/70kg, C2B 

Beg1 – 65/45lb, PU (P/G); 80/50lb, PU (P/G); 95/65kg, C2B PU (P/G), Push-ups 

Beg2 – 45/35lb, RR (1/0.5m); 55/40lb, RR (1/0.5m); 65/45lb, RR (1/0.5m), PU ( T/K) 

Beg3 – 35/20lb, RR (0.5/0m); 45/25lb, RR (0.5/0m), 55/35lb, RR (0.5/0m), PU (K) 

 

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