Featured Video – We will do the CrossFit – Lift, Move, Work Online Comp workout on Friday and Saturday! See above video courtesy of CrossFit, Inc. Click the link below for full details and to register!! Cost is $10. 

https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/ 

 

Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts 1 November – If you are interested in our next Challenge … please click the link 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 – 181021 

 

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)

a) NB T/Challenge Members who missed Test 1/2/3 must please complete today!

 

1b) Front Squat 5 (70% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)

 

Score = Load

 

Home-Based Sub…repeat of last week!

Squat (weighted) 20 – E2ndMon2ndM for 5 Rnds

 

Score = Total Loading (Sum of Reps x Loading)

 

Squat – Load however you can (i.e. DB/KB/BB)

Complete 20 reps every 2 min, for max total loading!

 

CFA LITE Options:

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

 

Substitutions:

Shoulder –

Squat – Fine

 

Back –

Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

 

Knee –

Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

 

then…

 

2) Complete 3 Rnds FT of:

15 Muscle-ups

150 Double-unders

NB – Everytime you break/fail a rep/trip up, complete 4 Burpee BJO (61cm/51cm)

 

TC = 18 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX – M-up Sub 25 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 25 reps on 25/15kg

Int1 – WB/sub Thr (22.5/15kg), 130 DU, 10 MU or BOR

Int2 – WB/sub Thr (22.5/15kg), 110 DU, 10 B-MU (R/B) or 20 Jump B-MU (Bar @ Chin), BOR

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 90 DU, 10 B-MU (B/P) or 20 Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 150 SU, 20 PU (P/G), 20 Push-ups (Ts/s dwn, Kns up), BOR; Bp BSO (61/51cm) or Bp BJ (1/0.8m)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 130 SU, 20 RR (1,5m/1m), 15/20 Push-ups (Ts/Kns), BOR; BP BSO (51cm) or Bp BJ (0.8/0.5m)

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 110 SU, 20 RR (1m/0,5m), 20/15 Push-ups (Kns), BOR; Burpees

 

USA Equivalents:

RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 55/35lb and 150 Thruster sub WB (same load)

Int1 – WB/sub Thr (50/35lb), 130 DU, 10 MU or BOR

Int2 – WB/sub Thr (50/35lb), 110 DU, 10 B-MU (R/B) or 20 Jump B-MU (Bar @ Chin), BOR

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 90 DU, 10 B-MU (B/P) or 20 Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), 150 SU, 20 PU (P/G), 20 Push-ups (Ts/s dwn, Kns up), BOR; Bp BSO (61/51cm) or Bp BJ (1/0.8m)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 130 SU, 20 RR (1,5m/1m), 15/20 Push-ups (Ts/Kns), BOR; BP BSO (51cm) or Bp BJ (0.8/0.5m)

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 110 SU, 20 RR (1m/0,5m), 20/15 Push-ups (Kns), BOR; Burpees

 

Substitutions:

Shoulder –

DU/SU – Fine

MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Bp BJO – Str arm Bps

 

Back –

DU/SU – Fine or Calf Pulses

MU – find or RR/Strict PU and Push-ups

Bp BJO – Str arm Bps

 

Knee –

DU/SU – Fine or Calf Pulses

MU – find or PU and Push-ups

Bp BJO – 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