Featured Image – Jimminy (left) and Michelle on a tough WOD with many overhead squats 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 – date TBA) … 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 – 111021 

 

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) Drills:

a) KB Deadlift, KB Swing

b) Pull-ups/Ring Rows

2) KB Swings 6 – EMOM for 10 min (Climb to Max Day)

 

Score = Max Load

 

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 Hip Thrusters (banded/loaded)

 

then…

 

3) AMRAP the following for 16 min:

400 meter Run

20 Kettlebell Swings (24kg/16kg)

10 Pull-Ups

 

Score = Reps

 

CFA LITE Options:

S-PU Sub BOR –  24 reps 24/16kg (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 20/12kg, 8 PU

Beg1 – 16/10kg, PU (P/G)

Beg2 – 12/8kg, RR (1/0.5m)

TC/Beg3 – AMRAP 12 min, 300m Run, 8/5kg, RR (0.5/0m)

 

USA Equivalents – CFA LITE Options:

PU Sub BOR – 24 reps 52/35lb (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 44/26lb, 8 PU

Beg1 – 35/22lb, PU (P/G)

Beg2 – 26/17lb; RR (40/20 inches)

Beg3 – AMRAP 12 min, 300m Run, 17/11lb; RR (20/0 inches)

 

Subs:

Shoulder –

Run – Fine

C2B/PU – Rev Grip PU/RR/BOR

KBS – Russian

 

Back –

Run – Cycle 2.5x dist

C2B/PU – Rev Grip PU/RR/BOR

KBS – Hip Thrusters (loaded/banded)

 

Knee –

Run – Cycle 2.5x dist or SHDP (from kns)

C2B/PU – Fine (Watch Kick-up/down)

KBS – Fine

 

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