Featured Image – Avette (right) and Ashlynne are all smiles on the T2B of yesterday’s tabata workout at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started this week – 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 – 091021 

 

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!

 

1a) Bar/PVC Drills: Deadlift, Hang Power Clean

 

1b) Hang Power Clean 2 – EMOM 10 min (Start 60% 1RM, Build to Max Day)

 

Score = Load

 

Home-Based sub:

Hang Power Clean – RM E2ndMon2ndM 5 Rnds (10 min) (Max Total Loading)

 

Score = Load

 

Score = sum of Load x Reps

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

 

CFA LITE Options:

Keep loading at a level so that great technique is maintained

 

Sub’s –

Shoulder – Fine or Deadlift

 

Back – Lighter or Hip Thrusters (banded/loaded)

 

Knee – Lighter or Muscle Clean or Hip Thrusters (banded/loaded)

 

then…

 

2) Complete 3 Rnds of the following FT:

21 Strict Ring Dips

15 Hang Power Cleans (75kg/52kg)

600 m Run

 

TC – 15 min

 

Score = Time/Tc plus 1 sec/rep missed

 

CFA LITE Options:

RX – Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 25/15kg

Int1 – 70/50kg; 22.5/15kg; 18 SD

Int2 – 60/40kg; 20/15kg; 15 SD

Int3 – 50/32kg; 16/12kg; 21 SD (R/B) or 15 Jumpup, lower dwn

Beg1 – 40/25kg; 15/10kg; 21 SD (B/P) or 12 Jumpup, lower dwn

Beg2 – 30/20kg; 12/8kg; SPD (str) or Chair Dips (Str)

TC/Beg3 – 25/15kg; 8/5kg; 400m

 

USA Equivalents – CFA LITE Options:

RX – BB 165/115lb; Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 55/35lb

Int1 – 155/110lb; 50/35lb; 18 SD

Int2 – 135/90lb; 50/35lb; 15 SD

Int3 – 110/70lb; 45/25lb; 21 SD (R/B) or 15 Jumpup, lower dwn

Beg1 – 90/55lb; 35/25lb; 21 SD (B/P) or 12 Jumpup, lower dwn

Beg2 – 65/45lb; 25/20lb; SPD (str) or Chair Dips (Str)

Beg3 – 55/35lb; 15/10lb; SPD (bnt) or Chair Dips (Bnt)

 

Substitutions:

Shoulder –

SD – Push-ups or sub with RR (or BOR)

HPC – Fine or Deadlifts

Run – Fine

 

Back –

SD – fine

HPC – Fine (lighter) or Hip Thrusters (loaded)

Run – Fine or Cycle (2.5x dist)

 

Knee –

SD – fine

HPC – Muscle Clean (lighter) or Hip Thrusters (loaded)

Run – Fine or Cycle (2.5x dist)

 

 

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