Featured Image – Abby working hard during a Mecon with many light Power Snatches

 

 

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 – 281021 

 

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) Progress on last week…

OHS 3 – E90sOn90s for 9 min (6 Rnds) (>80% 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!

 

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 3 Rnds of the following for Max Reps:

 

AMRAP 3 min:

4 Muscle-ups

4 OHS (60kg/40kg)

Rest 2 min

 

Score = Total Reps

 

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 7 Reps ; BOR sub 12 Reps (25kg/15kg) and 8 Push-ups

Int1 – 55/36kg; 22.5/15kg; 3 MU or BOR, PU

Int2 – 53/34kg; 22.5/15kg; 4 B-MU (R/B) or 8 Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – 50/32kg; 20/12kg; B-MU (B/P) or 8 Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – 45/30kg; 15/10kg; 8 PU (G/P), 8/6 Push-up or BOR,PU

Beg2 – 35/22kg; 12/8kg; 8 RR (1/0.5m), 6 PU/8 PU (kns) or BOR, PU

Beg3 – 25/17kg; 8/5kg; 8 RR (1/0.5m), 8 PU(kns)/6 PU (kns) or BOR, PU

 

CFA LITE Options – USA Equivalents

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – 7 Reps ; BOR sub 12 Reps  (55/35lb) and 8 Push-ups

Int1 – 120/80lb; 50/35lb; 3 MU or BOR, PU

Int2 – 115/75lb; 50/35lb; 4 B-MU (R/B) or 8 Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – 110/70lb; 45/25lb; B-MU (B/P) or 8 Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – 100/65lb; 35/20lb; 8 PU (G/P), 8/6 Push-up or BOR,PU

Beg2 – 75/50lb; 20/25lb; 8 RR (1/0.5m), 6 PU/8 PU (kns) or BOR, PU

Beg3 – 55/35lb; 15/10lb; 8 RR (1/0.5m), 8 PU(kns)/6 PU (kns) or BOR, PU

 

Substitutions:

Shoulder –

MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)

OHS – F/squat

 

Back –

MU – Rev Grip PU or RR or BOR and Push-ups

OHS – Hip Thrusters (2x) or Lighter (banded)

 

Knee –

MU – Fine (watch jump-up/drop-off)

OHS – Hip Thrusters (2x) or Lighter (Banded)

 

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