Featured Image – The Leonard’s on some bear walking, getting Saturday’s tough workout in at home!

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @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  

 

ONLINE WHITEBOARD/COACHING – 210621 

 

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) Progress on last week…

DB OHS 1 each side – EMOM 10 min (Climb to Max Day)

 

Score = Load

 

Home-based – 5-10 Reps Non-dom Min 1 then other side min 2 (10 min)

 

Score = Sum of Body Weight x Reps x Load

 

CFA LITE Options:

Keep Loading and a Squat Depth at which great form is maintained!

 

then…

 

2) WOD League Winter Challenge Workout 1

 

For Time:

30 cal Row

30 Over box jumps

30 Deadlifts

30 Wall balls

30 Handstand push-ups

30 Wall balls

30 Deadlifts

30 Over box jumps

30 cal Row

 

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

RX / Masters:

Box jump height: 24/20 inch – 61/51cm

Deadlift weight: 85/50kg

Wall ball weight: 10/7kg

Handstand push-ups: kipping allowed

 

Scaled:

Box jump height: 24/20 inch – 61/51cm

Deadlift weight: 60/40kg

Wall ball weight: 7/5kg

Handstand push-ups: normal push-ups

Workout deadline: Monday 21/06 8pm

#wodleaguesa

 

CFA LITE Options:

WOD League SA – Scaled option above (Beg1 below)

CFA sub WB/PU RX – WB/sub Thr (25/15kg) and 60 DL (25/15kg)

Row sub – SDHP (20/12kg) 1 cal = 1 rep

BJO sub Broad Jump 1.24/1m

Int1 – WB/sub Thr (25/15kg); 78/50kg

Int2 – WB/sub Thr (25/15kg); 1/2 Abm; 72/46kg

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg; 2/3 Abm; 66/43kg;

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), BSO (61/51cm)/BJ(1/0.8m); Push-ups; 60/40kg; SDHP 16/10kg

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), BSO (51cm)/BJ(0.8/0.5m); PU (20/30 kns); 45/30kg; SDHP 12/8kg

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), BSO (41cm)/Broad Step (0.6/0.4m); PU (30 kns/20 kns); 35/20kg; SDHP 8/5kg

 

USA Equivalents – CFA LITE Options:

WOD League SA – Scaled option above (Beg1 below)

CFA sub WB/PU RX – WB/sub Thr (55/35lb) and 60 DL (55/35lb)

Row sub – SDHP (45/25lb), 1 cal = 1 rep

BJO sub Broad Jump 1.24/1m

RX WB (20/14lb)

Int1 – WB/sub Thr (55/35lb); 170/110lb

Int2 – WB/sub Thr (55/35lb); 1/2 Abm; 160/100lb

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb; 2/3 Abm; 145/95lb

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/20lb); BSO (24/20inch)/BJ(1/0.8m); 135/90lb; SDHP 35/20lb

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb), BSO (20inch)/BJ(0.8/0.5m); PU (20/30 kns); 100/65lb; SDHP 25/14lb

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb), BSO (16inch)/Broad Step (0.6/0.4m); PU (30 kns/20 kns); 75/45lb; SDHP 15/10lb

 

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