Featured Image – Intern Coach Garrick (right) and Don (left) working hard at our official Opening Day at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started last night – if you are interested in our next Challenge (later this month) … please see below! .

 

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 – 081021 

 

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) Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

 

Tabata the following:

a) Hallow Rocks

 

Rest 2 min

 

b) C2B Pull-ups

 

Rest 2 min

 

c) Jumping Lunges

 

Rest 2 min

 

d) Toes to Bar

 

Rest 2 min

 

e) Burpees

 

Score = Total Reps

 

CFA LITE:

S-PU Sub BOR BB – 45/30kg (divide reps by 1.5); Single Impl – 25/15kg (divide reps by 2)

Int1 – C2B/BOR (40/25kg; 20/15kg)

Int2 – PU/BOR (40/25kg; 20/15kg)

Int3 – PU/BOR (35/20kg; 16/12kg)

Beg1 – H-Arch Lift; PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg); Step Lunges; HLR (or Lying F2H)

Beg2 – H-Crunch; RR (1/0.5m)/BOR (20/12kg; 12/8kg); Step Lunges; HKR (or Lying K2H)

TC/Beg3 – Crunch; RR (0.5/0m)/BOR (15/8kg; 8/5kg); Static Lunges; Sitting (K2C)

TC (untrained) – complete every 2nd Tabata (i.e. 4 x 20s Work in 4 min)

 

CFA LITE – USA Equivalents:

S-PU Sub BOR BB – 100/65lb (divide reps by 1.5); Single Impl – 55/35lb (divide reps by 2)

Int1 – C2B/BOR (90/55lb; 45/35lb)

Int2 – PU/BOR (85/55lb; 45/35lb)

Int3 – PU/BOR (75/20kg; 35/25lb)

Beg1 – H-Arch Lift; PU (P/G)/Jump PU/BOR (65/35lb; 35/10lb); Step Lunges; HLR (or Lying F2H)

Beg2 – H-Crunch; RR (40/20 inches)/BOR (45/30lb; 25/17lb); Step Lunges; HKR (or Lying K2H)

TC/Beg3 – Crunch; RR (20/0 inches)/BOR (35/17lb; 8/11lb); Static Lunges; Sitting (K2C)

TC (untrained) – complete every 2nd Tabata (i.e. 4 x 20s Work in 4 min)

 

Substitutions:

 

Shoulder –

HR – Fine (arm on belly)

C2B/PU – Rev Grip PU/RR/BOR

J-Lunges – Fine

T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Bps – Str arm Bps

 

Back –

HR – H-Crunch OR Cross-Over Crunch

C2B/PU – Rev Grip PU/RR/BOR

J-Lunges – Static Lunge

T2B – F/Bridge 1 = 3 sec (20 sec hold = 7 reps)

Bps – Str arm Bps

 

Knee –

HR – Fine

C2B/PU – Fine (Watch Kick-up/down)

J-AS – AS or Static Lunge (Limit ROM as needed)

T2B – fine or LITE

Bps – Str arm Bps

 

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