Featured Video – Miles to Madison Ep.09: Return of the CrossFit Games (Video courtesy of CrossFit, Inc.) 

 

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 – 191021 

 

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!

 

1) Complete 4 Rnds of the following for Max Reps:

 

AMRAP 5 min:

Row 600 m or 60 SDHP (20/12kg)

AMRAP Burpee GTOH (25kg/15kg)

Rest 90 sec

 

Score = Total Reps

(3 x 60 plus Bp GTOH Reps)

10 m = 1 Rep

 

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – Row 500m, 12/8kg

Beg3 – Row 400m, 8/5kg

 

CFA LITE Options – USA Equivalents:

DB – 55/35lb

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – Row 500m, 20/25lb

Beg3/New TC – Row 500m, 15/10lb

 

Subs:

Shoulder –

Row – Fine or SDHP sub w Russ KBS

Burpee GTOH – Burpee (str arms) and Power Clean/DL

 

Back –

Row – Bike/Sled drag (2.5 min)

Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats per Rep

 

Knee –

Row – Fine or Bike/Sled Drag/ (2.5 min)

Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats/Hiplifts per Rep

 

then…

 

2) Complete the following cumulative hold FT:

3 min L-sit

 

TC = 8 min

 

Score = Time/TC plus 1 sec/repo missed

 

LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit

Beg2 – T-Sit (1ft dwn)

Beg3 – F-Bridge

 

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