Featured Image – Mike working hard on a FUN but tough sled WOD yesterday!!!!!

 

 

Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started last night!! For more info on these Challenges… 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 – 021121 

 

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) AMRAP the following for 16 min:

7 Burpee Box Jump Overs (61cm/51cm)

200 m Run

* 200 m = 20 reps

** 1 Rnd = 27 reps

 

Score = Total Reps

(27 Reps/Rnd)

 

CFA LITE Options:

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

In1/2/3 – same

Beg1 – BBSO (61cm/51cm)

Beg2 – 5 BBSO (51cm); Run 150m (20 Reps/Rnd)

Beg3 – 4 BBSO (41cm); Run 100m (14 Reps/Rnd)

New TC – 12 min

 

Substitutions:

Shoulder –

BBJO – Str arm

Run – Fine

 

Back –

BBJO – Str arm; step-over

Run – Airbike

 

Knee –

BBJO – Step-over

Run – Fine or Airbike

 

then…

 

2) Accumulate the following holds FT, mixing as you please:

2 min Neural Hold – Rings

2 min HS Hold

2 min L-sit

 

TC – 12 min

 

Score = Time/TC plus 1 sec/sec missed

 

CFA LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit; Dip Bar/Box Hold; Rev WW HS hold

Beg2 – T-Sit (1ft dwn); PU (top hold); PPU Hold (61/51cm)

Beg3 – F-Bridge; PU (top hold); PPU Hold (Flr)

New TC – 1 min each

 

Substitutions:

Shoulder –

DU/SU – Fine

SSD – Fine

HPS – HP Clean

PS – Power Clean

 

Back –

DU/SU – Fine or Calf Pulses

SSD – Hip thruster

HPS – Hang Muscle Snatch (ligher)

PS – Hang Power Snatch

 

Knee –

DU/SU – Fine or Calf Pulses

SSD – Fine

HPS – Fine

PS – 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