Featured Image – Levina getting in some engine work at our official Opening Day at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

 

Go to: https://crossfitalgoa.com/transformation-challenge/

 

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 051021 

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

1) Complete 10 Rnds of the following FT:

30 DU

10 m Handtand Walk

 

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed

HSW 10 m = 10 reps

 

CFA LITE Options:

Int1 – 27 DU; 9m HSW

Int2 – 24 DU; 8m HSW

Int3 – 20 DU; 6m HSW or 2 WW

Beg1 – 30 SU; 2 Half WW

Beg2 – 25 SU; Bear Walk (Str)

Beg3/TC – 20 SU; Bear Walk (Bnt)

Untrained TC – 6 Rnds

 

Sub’s –

Shoulders

DU/SU – fine

HSW – Opp Sh Taps – pushup pos (3 for 1m)

 

Back –

DU/SU – Calf Pulses

HSW – Fine or Opp Sh Taps – pushup pos (3 for 1m)

 

Knees –

DU/SU – Calf Raises (15/Rnd)

HSW – Fine (watch kick-up/down)

 

then…

 

2) Complete 5 Rnds of the following FT:

25 Pull-ups

400 m Run

 

TC – 17 min

 

Score = Time/Tc plus 1 sec/rep missed

 

CFA LITE Options:

RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 36 Reps on BOR

Int1 – 20 PU/36 BOR 45/30kg; 22.5/15kg

Int2 – 18 PU/36 BOR 40/25kg; 20/15kg

Int3 – 15 PU/26 BOR 35/20kg; 16/12kg

Beg1 – PU (P/G)/36 BOR 30/15kg; 16/10kg

Beg2 – RR (1,5/1m)/36 BOR 20/12kg; 12/8kg

Beg3 – RR (1/0,5m)/36 BOR 15/8kg; 8/5kg; Run 300

Untrained TC – 3 Rnds, B3 but 15 PU, TC 10 min

 

USA Equivalents – CFA LITE Options:

Row Sub SDHP Rx – 45/35LB KB/BB or closest KB

Rx – (BB) 135/85lb; Single-arm BOR (DB/KB/B-Pack) or light BB 36 Reps on BOR

Int1 – 20 PU/36 BOR 100/65lb; 50/35lb

Int2 – 18 PU/36 BOR 90/55lb; 50/35lb

Int3 – 15 PU/36 BOR 35/20kg; 75/45lb; 45/25lb

Beg1 – PU (P/G)/36 BOR 65/35lb; 35/25lb

Beg2 – RR (1,5/1m)/36 BOR; 45/25lb; 25/20lb

Beg3 – RR (1/0,5m)/36 BOR; 35/20lb; 15/10lb

 

Substitutions:

Shoulder –

PU – Rev Grip Strict (60%)/RR/BOR

Run – Fine

 

Back –

PU – Strict (60%)/RR

Run – Cycle (2.5x dist) or High Hang SDHP

 

Knee –

PU – Fine (watch Jump up/drop down)

Run – Cycle (2.5x dist) or High Hang SDHP

 

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

 

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 CLICK HERE for all the info OR alternatively 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