CrossFit Algoa (Port Elizabeth) WOD – Sat, 24 July 2021

CrossFit Algoa (Port Elizabeth) WOD – Sat, 24 July 2021

Featured Image – For all those who missed yesterday … we repeat CrossFit Algoa Memorial WOD today – SHIRLEY – In honour of Shirley Anne Levey, Dave’s mom who passed away 21 June 2007. (DOB 23 July)! The above picture was taken during her brave fight against cancer… She will always be remembered for her caring and loving nature! 

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).

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ONLINE WHITEBOARD/COACHING – 240721

 

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

 

Those who missed yesterday’s WOD and Memorial Benchmark WOD “Shirley”… please complete today!
If you completed yesterday, complete a WOD you missed this week or ask the coach for an AFL WOD!

 

1) Snatch (squat) 2 – EMOM for 10 min (Climb to a Max Day)

 

Score = Load

NB – Not TNG (drop btwn reps)

 

Home-Based Sub…

DB/KB/SB/Light BB Snatch (squat) 2 – 6 Reps each Side – E2ndMon2ndM for 5 Rnds

 

Score = Total Loading (Sum of Reps x Loading)

 

CFA LITE Options:

Keep loading at a level at which great form can be maintained

 

then…

 

2) SHIRLEY – In honour of Shirley Anne Levey, Daves mom who passed away 21 June 2007. (DOB 23 July)! She will always be remembered for her caring and loving nature! ;

 

“Shirley” – for Time:

21 Snatch 50 kg / 30 kg

21 C2B Pull-up’s

21 m HS Walk

15 Snatch 50 kg / 30 kg

15 C2B Pull-up’s

15 m HS Walk

9 Snatch 50 kg / 30 kg

9 C2B Pull-up’s

9 m HS Walk

 

Score = Time

 

CFA LITE Options:

Home-Based sub C2B – BOR 27-21-15 (50/30kg) or 42-30-18 DB/KB (25/15kg)

Home-Based sub BB – DB/KB/SB 25/15kg 42-30-18 DB/KB snatches

NB Beg – Squat snatch but PS, OHS allowed

Int1 – 15-12-9m HSW or 7-5-3 WW

Int2 – 45/27kg, 22.5/15kg, 12-9-6m HSW OR 5-3-1 WW, PU

Int3 – 40/25kg, 20/12kg, PU

Beg1 – 30/20kg, 15/10kg, PU (G/P), 42-30-18m BW (Str) or 5-4-3 Half WW

Beg2 – 20/12kg, 10/7.5kg, RR (1/0,5m), 42-30-18m BW (Str) or 5-4-3 Scaled 1 Step WW

Beg3 – 17/10kg, 7.5/5kg, RR (0,5/0m), 42-30-18m BW (Bnt) ; NB – Squat snatch but PS, OHS allowed

 

CFA LITE Options – USA Equivalents:

Home-Based sub C2B – BOR 27-21-15 (110/65lb) or 42-30-18 DB/KB (55/35lb)

Home-Based sub BB – DB/KB/SB 55/35lb 42-30-18 DB/KB snatches

NB Beg – Squat snatch but PS, OHS allowed

Int1 – 15-12-9m HSW or 7-5-3 WW

Int2 – 100/60lb, 45/35lb, 12-9-6m HSW OR 5-3-1 WW, PU

Int3 – 88/55lb, 45/25lb, PU

Beg1 – 65/45lb, 35/20lb, PU (G/P), 42-30-18m BW (Str) or 5-4-3 Half WW

Beg2 – 45/25lb, 20/15lb, RR (1/0,5m), 42-30-18m BW (Str) or 5-4-3 Scaled 1 Step WW

Beg3 – 35/20lb, 15/10lb, RR (0,5/0m), 42-30-18m BW (Bnt) ; NB – Squat snatch but PS, OHS allowed

 

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

 

 

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