Featured Image – Dave and Eva competing at “United We Stand” competition in 2013, seen here on a trail/obstacle/mud run in Durban!!!!! 

 

 

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) Fran-Kalsu combo of the HERO WOD “Kalsu” and the benchmark “Fran”

 

CFA Benchmark WOD “Fran-Kalsu” – Complete the following FT:

100 Thrusters (61kg/43kg) FT but EMOM starting at 0 min complete…

At Zero and Even min – 5 BB Facing Burpees

Odd min – 8 C2C Pull-ups

 

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 55/38kg, 7 C2B

Int2 – 50/35kg, 4 BBF Bps, 6 C2B

Int3 – 43/30kg, 4 BBF Bps, 8 PU

Beg1 – 35/25kg, 3 BBF Bps, 6 PU (G/P)

Beg2 – 25/17kg, 3 BBF Bps (Step Over), 8 RR (1/0.5m)

Beg3 – 20/12kg, 2 BBF Bps (Step Over), 8 RR (0.5/0m)

TC New – cap 18 min

 

CFA LITE Options – USA Equivalents:

RX – 135/95lb, 5 BBF Bps, 9 C2B

Int1 – 120/85lb, 7 C2B

Int2 – 110/75lb, 4 BBF Bps, 6 C2B

Int3 – 95/65lb, 4 BBF Bps, 8 PU

Beg1 – 75/55lb, 3 BBF Bps, 6 PU (G/P)

Beg2 – 55/35kg, 3 BBF Bps (Step Over), 8 RR (1/0.5m)

Beg3 – 45/25kg, 2 BBF Bps (Step Over), 8 RR (0.5/0m)

 

Substitutions:

 

Shoulders inj –

Thrusters – Squats (Front/on shlder)

Burpees – Straight Arm Bps

C2B – RR/BOR and Rev Grip Srict PU 60%

 

Back/Knee inj –

Thrusters – Banded Hip Thrusters

Burpees – EMOM 5 Push-ups (Toes/Kns/Table)

C2B – Srict PU 60% or RR (back), knee – fine (watch jump-up/drop down)

 

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