Featured Image – HERO WOD “Randy” – is a CrossFit Hero WOD named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children. Randy first appeared on the CrossFit website 13 February 2008 (Image courtesy of CrossFit, Inc).

Featured Video – Miles to Madison Ep. 11.21: Passion Lifts the Community (Video courtesy of CrossFit, Inc)

 

Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts tonight a 19:45 with our Kick-start meeting!!!!! If you are interested – last chance to sign-up … 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 – 011121 

 

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!

 

NB – Cardio Class does the Randy Variant

 

1) Complete the Benchmark – Randy – 75 Snatches (any) 34kg/25kg – FT

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

Home-Based/Cardio Class Randy Variant – 100 DB Snatches (25kg/15kg) – FT

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

HB (DB/KB/BP/Light BB) 25/15kg

Int1 – 30/22kg; 25/15kg

Int2 – 27/20kg; 22,5/15kg

Int3 – 25kg/17kg; 20/15kg

Beg1 – 22kg/15kg; 15/10kg

Beg2 – 20kg/12kg; 10/5kg

Beg3 – 15kg/8kg; 7.5/2.5kg

 

CFA LITE Options – USA Equivalents:

HB (DB/KB/BP/Light BB) 55/35lb

Int1 – 65/50lb; 55/35lb

Int2 – 60/45lb; 50/35lb

Int3 – 55/35lb; 35/25lb

Beg1 – 50/30lb; 30/20lb

Beg2 – 45/25lg; 20/10lb

Beg3 – 30/20lb; 15/5lb

 

then…

 

2) In groups of 4 – AMRAP 15 min of:

8m Sled Push (low bar OR high bar) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg).

Once you finished your sled push, complete 5 airsquats and 3 burpees. Rest as needed btwn each sled push.

 

Score = Total Reps

1m = 1Rep  ;  1 cal = 1 Rep

 

Note – Sled Push – low bar 1 way, high bar other!

 

CFA LITE Options:

RX/Int1/2/3 – same

Beg1 – 35kg,25kg/35kg,5kg

Beg3 – 35kg,15kg/35kg,0kg

 

CFA LITE Options – USA Equivalents:

RX/Int1/2/3 – 77lb /77lb

Beg1 – 77lb,55lb/77lb,10lb; 4 AS, 2 Bps

Beg3 – 77lb,35lb/77lb,0kg; 3 AS, 2 Bps

 

Substitutions:

 

Shoulder –

Sled Push – Fine or Harness (pull)

Bps – Str arm

AS – Fine

 

Back –

Sled Push – Fine or Airbike (4-6 cal)

Bps – Str arm

AS – Fine or hip lifts

 

Knee –

Sled Push – Fine

Bps – Fine

AS – Fine

 

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