Featured Images – Annie Thorisdottir’s Shocking 200-lb Snatch – Two-time Fittest Woman on Earth @anniethorisdottir and new mom shocked herself with her 200-lb. 1-rep-max snatch. The is no doubt. She also placed 3rd at the CrossFit Games after becoming a first time mom in the past year!!!!  Annie is also the only CrossFit individual athlete, to compete at the CrossFit Games in 3 separate decades (Video courtesy of CrossFit, Inc.)!

 

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 – 040821 

 

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) Thrusters 2 – E2ndMon2ndM for 10 min (5 Rnds, count sets >70% 1RM)

 

Score = Total Loading

 

Home-Based – Thrusters 5-10 Reps – E3rdMon3rdM for 9 min (3 Rnds)

 

Score = Sum of Total Loading (Sum of Reps x Load for all 3 Rnds)

 

Use DB/KB/Back Pack/Light BB

 

CFA LITE OPTIONS:

RX/Int 1 – 1st rep is a cluster (squat clean thruster)

For Int2 to Beg3 – can Power Clean and then Thruster

Keep loading so that great from can be maintained

 

then…

 

2) CrossFit Games 2021 Individuals – Event 4

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/nMvZsuwJBnE

 

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Wall walks

Thrusters, 135 | 185 lb. (84kg/61kg) (short bars)

 

Time cap: 20 min.

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Use KB/Db/Bumper 25/15kg but 20-18-16…6-4-2 Reps

WW – 21.1 Stds

Level1 – 80/58kg

Level2 – 76/55kg

Level3 – 74/53kg

Level4 – 71/52kg

Int1 –     63/46kg, 22.5/15kg; same

Int2 –     59/43kg, 20/15kg; same

Int3 –     50/35kg, 20/12kg; 7-7-7-7-6..etc WW

Beg1 –   45/30kg, 15/10kg; Half WW

Beg2 –   35/20kg, 12/8kg; Scaled 1 step WW

Beg3 –   25/15kg, 8/5kg; 7-7-7-7-6..etc Worm Walk

 

CFA LITE Options – USA Equivalents

RX – 55/35lb

Use KB/Db/Bumper

WW – 21.1 Stds

Rx – 185/134lb

Level1 – 175/128lb

Level2 – 167/120lb

Level3 – 162/118lb

Level4 – 157/114lb

Int1 –     140/100lb, 50/35lb; same

Int2 –     130/94lb, 50/33lb; same

Int3 –     111/80lb, 45/25lb; 7-7-7-7-6..etc WW

Beg1 –   100/73lb, 35/20lb; Half WW

Beg2 –   78/56lb, 20/25lb; Scaled 1 step WW

Beg3 –   56/40lb, 15/10lb; 7-7-7-7-6..etc Worm Walk

 

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