Featured Video –  Age is just a number … a great video clip on how, 64-Year-Old Patty, is inspiring others to improve their health and fitness!!

64-Year-Old Patty Failla: “I Hope to Be the Inspiration to Others—to Know They Can Do This” (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 – 130821 

 

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) Build up to a heavy load on the following complex E90sOn90s for 12 min (8 Rnds):

2 back-rack walking lunges, 2 front-rack walking lunges, 2 overhead walking lunges

 

Score = Load

 

Home-Based – 4-6 back-rack walking lunges, 4-6 front-rack walking lunges, 4-6 overhead walking lunges – E3rdMon3rdM for 9 min (3 Rnds)

 

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

 

*4-6 Reps – you choose

Use DB/KB/Back Pack/Light BB

 

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

 

then…

 

2) CrossFit Games 2021 Individuals – Event 15

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/CIgbU9srvSE

 

For time:

600-m Row

90 C2B pull-ups

36-ft. (11m) back-rack walking lunge

36-ft. (11m) front-rack walking lunge

36-ft. (11m) overhead walking lunge

135 | 185 lb. (83kg/61kg), short bar

 

TC – 11 min

 

Score = Time/TC plus 1 sec/rep missed (Record score at TC but continue until completed)

 

CFA LITE Options:

Home-Based sub Lunges – 33m Each on 25/15kg (use DB/KB/SB/Light BB)

C2B Sub – 150 Reps BOR

Rowing sub – SDHP w DB/KB used (same load as lunge)

Rx – 83/61kg

Level1 – 79/55kg

Level2 – 71/49kg

Level3 – 68/48kg

Level4 – 66/46kg

Int1 – 64/45kg; 25/15kg; 75 C2B or BOR

Int2 – 60/42kg; 22.5/15kg; 65 C2B or BOR

Int3 – 55/38kg; 20/12kg; 80 PU or BOR

Beg1 – 45/30kg; 15/10kg; 75 PU (P/G) or BOR

Beg2 – 30/18kg; 12/7.5kg; 90 RR (1/0.5m) or BOR

Beg3 – 20/12kg; 7.5/5kg; 75 RR (0.5/0m) or BOR

 

CFA LITE Options – USA Equivalents:

Home-Based sub Lunges – 33m Each on 55/35lb (use DB/KB/SB/Light BB)

C2B Sub – 150 Reps BOR

Rowing sub – SDHP w DB/KB used (same load as lunge)

Rx – 185/135lb

Level1 – 175/120lb

Level2 – 155/110lb

Level3 – 150/105lb

Level4 – 145/100lb

Int1 – 140/100lb; 55/35lb; 75 C2B or BOR

Int2 – 130/90lb; 50/35lb; 65 C2B or BOR

Int3 – 120/85lb; 45/25lb; 80 PU or BOR

Beg1 – 100/70lb; 35/20lb; 75 PU (P/G) or BOR

Beg2 – 65/40lb; 25/15lb; 90 RR (1/0.5m) or BOR

Beg3 – 45/25lb; 15/10lb; 75 RR (0.5/0m) or BOR

 

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