Featured Image – Repost from @daveleveysa on instagram last week… A big thank you 🙏 @yogamanchris @chadtheron @candicetheron5 and young Kenzie for joining @evainsa and I @crossfitalgoa 🙏 for a Wod… always great catching up and getting in a wod together!!!! All the best and enjoy the CF L1 cert seminar @lionsbaycrossfit this weekend!!

 

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 – 091121 

 

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) T/Challenge (Oct Re-Test) (Nov TC Test 1) – Test 3…

 

T/Challenge Test 3 …

 

Complete 3 Rnds of the following FT:

500m Row or 50 SDHP (20kg/12kg)

25 T2B

12 Burpee Box Jump Over (61cm/51cm)

 

TC – 17 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

CFA sub RX – T2B (Lying feet to hands)

Int1/2/3/ – same

Beg1 – HLR (or Lying F2H), Bp BSO (61/51cm) or BP BJ (1/0.8m), SDHP (16/10kg)

Beg2 – HKR (or Lying K2H), Bp BSO (51cm)/ Bp BJ (0.8/0.5m), SDHP (12/8kg)

Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), SDHP (8/5kg)

 

CFA LITE Options – USA Equivalents:

CFA sub RX – T2B (Lying feet to hands)

Int1/2/3/ – same

Beg1 – HLR (or Lying F2H), Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch), SDHP (35/25lb)

Beg2 – HKR (or Lying K2H), Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch), SDHP (25/15lb)

Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch), SDHP (15/10lb)

 

Substitutions:

Shoulder –

Row/SDHP – Row fine or Russ KB Swing (10 m = 1 Rep)

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

Burpees BJO – Straight arms

 

Back –

Row/SDHP – Cycle 2.5x dist or SDHP from knees

T2B – F/Bridge 1 = 3 sec (60 sec hold)

Burpees BJO – Straight arms, Step Over (lower)

 

Knee –

Row/SDHP – Fine or Cycle 2.5x dist or SDHP or SDHP from knees

T2B – fine or LITE

Burpees BJO – Straight arms, Step Over (lower)

 

then…

 

2) AMRAP for 10 min:

40 sec Handstand Hold (wall)

10 sec Front Lever Hold (bar/rings)

 

Score = Total Hold Time

NB – Tuck, Flat Back, straddle, 1 leg straight, 2 legs straight)

 

 

CFA LITE Options:

Front Lever RX – legs straight

Int1 – FL-1 leg str

Int2 – FL-straddle

Int3 – FL – Flat Back Hold

Beg1 – Rev WW HS hold; FL – Tuck Hold

Beg2 – PPU Hold (61/51cm) – Tuck Hang (kns 90 deg)

Beg3 – PPU Hold (Flr) – 1x Tuck Hang (1x kns 90 deg)

 

Substitutions:

 

Shoulder –

HS Hold – F/Bridge

F/Lever –  scale (under grip) or L-sit (or v’s)

 

Back –

HS Hold – Fine (Watch kick-up/down) or F/Bridge

F/Lever – Scale (under grip) or L-sit (or v’s)

 

Knee –

HS Hold – Fine (Watch kick-up/down)

F/Lever – 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