Featured Image – Wiehann on L-sitting!

 

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 – 211021 

 

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) Progress on last week…

OHS 3 – E90sOn90s for 9 min (6 Rnds) (>75% 1RM)

 

Score = Load

 

CFA Home Based:

OHS RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

 

Score = Sum of Load x Reps

NB – Single Arm – RM Non-dominant then same/similar reps on Dominant

 

CFA LITE OPTIONS:

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

TC Group/or if you have not been squatting much, keep the weight light

 

Subs –

Shoulders –

OHS – Front Squat or Safety Bar Back Squat

 

Back –

OHS – Lighter or Hip Thrusters (loaded/banded)

 

Knee –

OHS – Lighter or Hip Thrusters (loaded/banded)

 

then…

 

2) Complete 27-21-15 of the following couplet FT:

T2B

TNG Power Cleans (70kg/52kg)

 

Score = Total Reps

TNG – Min of 3 reps must be completed TNG (last rep can be dropped)

 

CFA LITE Options:

Home sub RX – DB/KB/Light (25/15kg) Power Clean 39-33-27

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65/45kg or 22.5/15kg

Int2 – 60/40kg or 22.5/15kg

Int3 – 55/38kg or 20/12kg

Beg1 – 45/30kg or 15/10kg; HLR (or Lying F2H)

Beg2 – 35/25kg or 12/8kg; HKR (or Lying K2H)

Beg3 – 30/20kg or 8/5kg; Sitting (K2C)

 

USA Equivalents:

RX BB – 155lb/115lb

Home sub RX – DB/KB/Light BB (55/35lb) Power Clean 39-33-27

CFA sub RX – T2B (Lying feet to hands)

Int1 – 145/100lb or 50/35lb

Int2 – 130/90lb or 50/35lb

Int3 – 120/85lb or 45/25lb

Beg1 – 100/65lb or 35/20lb; HLR (or Lying F2H)

Beg2 – 75/55lb or 20/25lb; HKR (or Lying K2H)

Beg3 – 65/45lb or 15/10lb; Sitting (K2C)

 

Substitutions:

 

Shoulder –

T2B – Lying leg raise (F2H or K2H) – 1 arm OH

PC – Fine or Deadlift

 

Back –

T2B – F/Bridge 1 = 3 sec (20 sec hold = 7 reps)

PC – Hang Power Clean (lighter) or Hip Thrusters

 

Knee –

T2B – Fine or LITE (watch jump-up/drop-off)

PC – Hang Power Clean

 

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