Featured Video – See our TRANSFORMATION KICK-START/CHALLENGE video…

 

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 – 251021 

 

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!

 

Reminder – For those entering…. the CrossFit – Lift, Move, Work Online Comp must be logged today!!

Click the link for full details and to register!! Cost is $10.

 

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

 

1) Candy

5 rounds for time of:

20 pull-ups

40 push-ups

60 squats

 

OR

 

Maggie

5 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

 

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

PU – sub BOR (22.5/15kg)

 

Share your choice of workout, at-home modifications, and time in comments. | Compare to 200413 / 180611./  060728

 

CFA LITE Options:

Candy and Maggie are the less frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.Int1 – Maggie – 1/2 Abm

Rx to Level 4 – Candy RX  or Maggie ;

Int1 – RX Candu or Maggie – 1/2 Abm  ;

Int2 – Rx Candy or Maggie – 2/3 Abm  ;

Int3 – Candy – RX  ;

Beg1 – Candy – 4 Rnds (PU – P/G or J-PU or BOR 15/10kg), 40/30 PU (ts)  ;

Beg2 – Candy – 4 Rnds (RR – 1/0.5m) or (BOR 10/7.5kg), 25 PU (ts)/40 PU (kns)  ;

Beg3 – Candy – 3 Rnds (RR – 0.5/0m) or (BOR 7.5/5kg), 40 PU (kns)

 

Equipment Options:

PU Bar/Branch/Rafter/Towell or none

 

Substitutions:

 

Shoulder –

Pull-Up – Rev Grip Strict PU/RR

PU/HSPU – plus PU

AS/pisols – Fine

 

Back –

Pull-Up – Fine or RR/Strict PU and Push-ups

PU/HSPU – Fine or Lite

AS/pisols – AS Fine (do Candy – limit depth as needed)

 

Knee –

Pull-Up – Fine or RR/Strict PU and Push-ups

PU/HSPU – Fine or Lite

AS/pisols – AS Fine (do Candy – limit depth as needed)

 

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