Featured Video – Here is a very touching video Honoring Chad Peyton and his life. It also touches on the significance of the workout created to honour him (Featured video, courtesy of CrossFit, Inc.)!
To view our FUNNY “Fun Fundraiser” Lucky Draw click on the link below! Watch Dave and Cindy complete the Lucky Draw, minus the use of 1 limb each, to find out who won!!!!!
If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow… 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 @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth
ONLINE WHITEBOARD/COACHING – 080721
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) HERO WOD – Peyton
The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.
Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.
Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.
In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.
HERO WOD – Peyton
Complete as many rounds as possible in 20 minutes of:
10 C2B Pull-ups
10 DB Thrusters (22.5kg/15kg)
*Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 2-mile (3.2km) run.
Score A – Total Reps on AMRAP 20
Score B – Time for 3.2km Run
CFA LITE Options:
C2B Sub – Towel/Rope Pull-ups or BOR 20 Reps (22.5/15kg)
Int1 – 22.5/15kg; 8 C2B
Int2 – 22.5/15kg; 7 C2B
Int3 – 20/12kg; 6 C2B; 30 DU
Beg1 – 15/10kg; PU (P/G); SU
Beg2 – 10/7.5kg; RR (1/0.5m); Run 2.2km; SU
Beg3 – 7.5/5kg; RR (0.5/0m); Run 1.6km; SU
USA Equivalents – CFA LITE Options:
Home Based – RX uses 55/35lb
Int1 – 50/35lb; 8 C2B
Int2 – 50/35lb; 7 C2B
Int3 – 45/25lb; 6 C2B; 30 DU
Beg1 – 35/20lb; PU (P/G); SU
Beg2 – 20/15lb; RR (1/0.5m); Run 2.2km; SU
Beg3 – 15/10lb; RR (0.5/0m); Run 1.6km; SU
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
Leave a reply