Featured Image – Bronscor – Health & Wellness training day for one of our sponsors!!

 

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 

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ONLINE WHITEBOARD/COACHING – 201021 

 

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) HERO WOD – JT …

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005

 

Complete 21-15-9 of the following FT:

HSPU

Ring Dips

Push-ups

 

TC = 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – same

Int2 – 1/2 Abm;

Int3 – 2/3 Abm;

Beg1 – PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/F-12-9-6);

Beg2 – PPU 51cm/Flr; Seated P-Dips (str), Push-ups (12-9-6 Ts/21-15-9 Kns)

Beg3 – PPU Flr/Kns; Seated P-Dips (bnt), Push-ups (kns/12-9-6 kns)

 

Substitutions:

Shoulder inj –

HSPU – Plus Push-ups (2 for 1)

RD – N-Hold

PU – F-Bridge (42-30-18 sec)

 

Knee/Back –

HSPU – Piked PU (watch kick-up); If Piked niggles – do Push-ups (so back then would do double push-ups)

RD and PU – fine

 

then…

 

2) Complete 4 Rnds of the following AMRAP (12 minutes):

2 min AMRAP Wall Balls (20 lbs to 10′ target/14 lb to 9′ target)

Rest 1 min

 

Score = Total Reps

 

CFA LITE Options:

RX – 15 Thruster sub WB (25/15kg)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

 

USA Equivalents:

RX – 15 Thruster sub WB (55/35lb)

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb)

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb)

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb)

 

Substitutions:

Shoulder –

WB/Thr – Front Squats

DU/SU – Fine

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

 

Back –

WB/Thr – fine or WB Squats (no throw)

DU/SU – Fine or Calf Pulses

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

 

Knee –

WB/Thr – Banded partial Airsquats (or crab walks)

DU/SU – Fine or Calf Pulses

MU – find or PU and Push-ups

 

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