Featured Image – Coach Thando all “Thumbs up” at our official Opening Day at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts TONIGHT – 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 

#CrossFitAlgoa #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 – 061021 

 

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) Strict Press 3, Push Press 5 – E90son90s for 6 Rnds (9 min) (Count sets >70% SP 1RM)

 

Score = Max Load

 

CFA LITE Options:

Keep loading at a level so that great technique is maintained

 

CFA Home Based:

Strict Press 5, Push Press RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

 

Score = Sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

 

CFA LITE OPTIONS:

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

TC Group/or if you have not been pressing much, keep the weight light

TC Group – from floor (DL, HPC, complex)

 

Substitutions:

 

Shoulder –

SP – Hang Power Cleans

PP – Plus Push-ups (10-15 reps)

 

Back –

SP – Lighter, more reps or Deficit Push-ups

PP – Lighter, more reps or Push-ups

 

Knee –

SP – Fine

PP – Fine or Drop the weight and do 5 more Strict Press

 

then…

 

2) Complete 4 Rnds of the following for Max Reps with a DB/KB or Back Pack:

Min 1 – Weighted Step-ups (25/15kg at 61cm/51cm)

Min 2 – DB Push Press (25kg/15kg)

Min 3 – GHD SU or Weighted SU (25/15kg)

 

Score = Total Reps

 

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 16/10kg

Beg2 – W-SU (51cm), 12/8kg

Beg3 – W-SU (41cm), 8/5kg; BW Sit-ups/Crunchies

Untrained TC – 3 Rnds, working max of 40 sec of min

 

USA Equivalents – CFA LITE Options:

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/25lb

Beg2 – W-SU (51cm), 25/20lb

Beg3 – W-SU (41cm), 15/10lb; BW Sit-ups/Crunchies

 

Substitutions:

 

Shoulder –

W-Step-ups – Fine

PP – Push-ups or Plus-Push-ups (3 for 1)

W-Sit-Ups – Fine

 

Back –

W-Step-ups – Fine (reduce load/height)

PP – Fine or Strict Press

W-Sit-Ups – Front Bridge 2 sec = 1 Rep

 

Knee –

W-Step-ups – Fine (reduce load/height)

PP – Fine or Strict Press

W-Sit-Ups – Fine or Front Bridge 2 sec = 1 Rep

 

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