Featured Video – Health Tip: Avoiding Injury – “The idea that CrossFit is dangerous is actually not supported in the scientific literature,” says Amy West, MD. (Video courtesy of CrossFit, Inc.)

 

 

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 – 051121 

 

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) Practice Toes to Bar

 

Score = For Quality

 

CFA LITE Options:

See below

 

then…

 

2) Blast from the PAST…

 

Open Workout 12.3 (https://games.crossfit.com/workouts/open/2012#workoutsTab3)

(Video courtesy of CrossFit, Inc.)

 

Includes Masters up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 61cm/51cm box

12 Push press, 115/75 pound (52kg/34kg)

9 Toes-to-bar

 

Score = Reps

 

CFA LITE Options:

DB/KB/home sub –

2B sub Lying Toes to hands (holding heavy/fixed object OH)

Int1 – same, 8 T2B

Int2 – 45/32kg, 7 T2B

Int3 – 43/30kg, 5 T2B

Beg1 – 35/20kg, BSup 61/51cm, HLR (or Lying F2H)

Beg2 – 25/15kg, BSup 51cm, HKR (or Lying K2H)

Beg3 – 20/12kg, BSup 41cm, Sitting (K2C)

 

USA Equivalents – CFA LITE Options:

RX – 115/75lb

Int1 – same, 8 T2B

Int2 – 100/70lb, 7 T2B

Int3 – 95/65lb, 5 T2B

Beg1 – 75/45lb, BSup 24/20inch, HLR (or Lying F2H)

Beg2 – 55/35lb, BSup 20inch, HKR (or Lying K2H)

Beg3 – 45/25lb, BSup 16inch, Sitting (K2C)

 

Substitutions:

 

Shoulder –

BJ – Fine

PP – Hang Power Cleans

T2B – Lying leg raise (F2H or K2H) – 1 arm OH

 

Back –

BJ – Box Step-ups (reduce height as needed)

PP – Strict Press (take from box)

T2B – F/Bridge 30 sec

 

Knee –

BJ – Box Step-ups (reduce height as needed)

PP – Strict Press (take from box)

T2B – fine or LITE

 

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