Featured Image – In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 (Image courtesy of CrossFit, Inc).

 

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  

 

 

Featured Video – Miles to Madison 12.21: Love, Sacrifice, and Dedication — CrossFit Games (Video courtesy of CrossFit, Inc)

 

ONLINE WHITEBOARD/COACHING – 131121 

 

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 Pre-Test) – Test 1, 2 and 3

 

For the rest…

 

1) Practice Muscle-ups

 

Score = For Quality

 

then…

 

2) In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008

 

Nate (CFHQ 211104/180905)

 

Complete as many rounds as possible in 20 minutes of:

2 muscle-ups

4 handstand push-ups

8 kettlebell swings

 

♀ 1.5-pood (24kg) kettlebell

♂ 2-pood (32kg) kettlebell

 

Score = Total Reps

14 Reps/Rnd

 

Scaling:

This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

 

CFA LITE Options:

Use KB or closest DB loading (sub 12 KBS if 25/15kg)

RX – M-up Sub 6 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 6 reps on 25/15kg

Int1 – 1 MU; 3 HSPU; 24kg/16kg

Int2 – 2 B-MU (R/B) or 4 Jump B-MU (Bar @ Chin), BOR, 6/6 PU; 1/2 Abm; 24kg/16kg

Int3 – 2 B-MU (B/P) or 4 Jump B-MU (Bar @ Collar Bone), BOR, 6/6 PU; 2/3 Abm; 20kg/12kg

Beg1 – 6 PU (P/G), 6/4 Push-ups (Ts), BOR; PPU (61/Flr); 16kg/10kg

Beg2 – 6 RR (1,5m/1m), 6/6 Push-ups (Ts/Kns), BOR; PPU (Flr/Kns); 12kg/8kg

Beg3 – 6 RR (1m/0,5m), 6/4 Push-ups (Kns), BOR; PPU (Kns); 8kg/5kg

 

USA Equivalents – CFA LITE Options:

RX – 70lb/52lb or 12 KBS if 55/15lb

Use KB or closest DB loading

RX – M-up Sub 6 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 6 reps on 55/15lb

Int1 – 1 MU; 3 HSPU; 52lb/35lb

Int2 – 2 B-MU (R/B) or 4 Jump B-MU (Bar @ Chin), BOR, 6/6 PU; 1/2 Abm; 52lb/35lb

Int3 – 2 B-MU (B/P) or 4 Jump B-MU (Bar @ Collar Bone), BOR, 6/6 PU; 2/3 Abm; 44lb/26lb

Beg1 – 6 PU (P/G), 6/4 Push-ups (Ts), BOR; PPU (61/Flr); 26lb/22lb

Beg2 – 6 RR (1,5m/1m), 6/6 Push-ups (Ts/Kns), BOR; PPU (Flr/Kns); 26lb/17lb

Beg3 – 6 RR (1m/0,5m), 6/4 Push-ups (Kns), BOR; PPU (Kns); 17lb/11lb

 

Substitutions:

 

Shoulder –

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

HSPU – Plus Push-ups 8x

KBS – Russ KBS

 

Back –

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

HSPU – Fine (watch kick-up/dwn) or Plus Push-ups 8x

KBS – Hip thrusers

 

Knee –

MU – Fine (watch jump-up/dwn)

HSPU – Fine (watch kick-up/dwn)

KBS – 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