Featured Image – From left… Alex, Audrey and Tasmin on the spicy Hero WOD “Randy”!

 

 

Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started on Monday!! 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 – 031121 

 

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) Front Squat 3 (80% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)

 

Score = Load

 

Home-Based Sub…repeat of last week!

Squat (weighted) 20 – E2ndMon2ndM for 5 Rnds

 

Score = Total Loading (Sum of Reps x Loading)

 

Squat – Load however you can (i.e. DB/KB/BB)

Complete 20 reps every 2 min, for max total loading!

 

CFA LITE Options:

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

 

Substitutions:

Shoulder –

Squat – Fine

 

Back –

Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

 

Knee –

Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

 

then…

 

2) AMRAP 15 minutes of:

100 Double-unders

40 Wall balls (20 lbs to 10′ target/14 lb to 9′ target)

10 Muscle-ups

 

Score = Total Reps

 

CFA LITE Options:

RX – M-up Sub 30 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 20 reps on 25/15kg and 40 Thruster sub WB (same load)

Int1 – WB/sub Thr (22.5/15kg), 90 DU, 6 MU or BOR

Int2 – WB/sub Thr (22.5/15kg), 80 DU, 8 B-MU (R/B) or 16 Jump B-MU (Bar @ Chin), BOR

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 70 DU, 8 B-MU (B/P) or 16 Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 100 SU, 20 PU (P/G), 20/16 Push-ups (Ts), BOR

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 90 SU, 20 RR (1,5m/1m), 20/20 Push-ups (Ts/Kns), BOR

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 80 SU, 20 RR (1m/0,5m), 20/16 Push-ups (Kns), BOR

 

CFA LITE Options – USA Equivalents:

RX – M-up Sub 30 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 20 reps on 55/35lb and 40 Thruster sub WB (same load)

Int1 – WB/sub Thr (50/35lb), 90 DU, 6 MU or BOR

Int2 – WB/sub Thr (50/35lb), 80 DU, 8 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 70 DU, 8 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), 100 SU, 20 PU (P/G), 20/16 Push-ups (Ts), BOR

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 80 SU, 20 RR (4Ft11″/3Ft3″), 20/20 Push-ups (Ts/Kns), BOR

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 70 SU, 20 RR (3Ft3″/1Ft7″), 20/16 Push-ups (Kns), BOR

 

Substitutions:

 

Shoulder –

WB/Thr – Front Squats

DU/SU – Fine

MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

 

Back –

WB/Thr – fine or WB Squats (no throw)

DU/SU – Fine or Calf Pulses

MU – find or RR/Strict PU and Push-ups

 

Knee –

WB/Thr – Banded partial Airsquats (or crab walks)

DU/SU – Fine or Calf Pulses

MU – find or PU and Push-ups

 

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