Featured Image – Mike and Wiehann both busy on muscle-ups during the tough Hero WOD “Nate”. 

 

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 

 

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ONLINE WHITEBOARD/COACHING – 151121 

 

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) Rogue invitational 2021 – CFA adapted EVENT 1 – GORUCK

 

For Time (RX – W-vest 13,6/9.1kg):

30m Sled Pull – Backwards Walk (35+60kg/35+30kg)

10 Lat Facing Burpee Vault over (76cm/61cm)

5 Rope Climb (4.57m)

800m Burden Run (25kg/15kg)

5 Rope Climb (4.57m)

10 Lat Facing Burpee Vault over (76/61cm)

30m Sled Pull (35kg,60kg/35kg,30kg)

 

TC – 30 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX – W-vest 13,6/9.1kg

T2(L1) W-vest 10/7kg

T1(L4) W-vest 7/4kg

Int1 – 35kg,50kg/35kg,25kg

Int2 – 4 RC

Int3 – 35kg,40kg/35kg,20kg; 10 half RC

Beg1 – B-run (20/10kg); LF Bp VO (61/51cm); 15 R-pull Ly2stand (str Kns/hips)

Beg2 – B-run (20/10kg); 35kg,20kg/35kg,2.5kg; LF Bp VO (61/51cm); SB 20/15kg; 15 R-pull Ly2stand (str Kns)

Beg3 – B-run (15/8kg); LF Bp VO (51cm); SB 10/5kg; 15 R-pull Ly2stand (bnt hips/Kns)

 

Sub’s –

Shoulders

Sled Pull/push – if sore on push then pullx2

L/Bp-VO – straight arm bps

RC – Lite or Rope Rows

B/Run – fine

 

Back –

Sled Pull/push – sled push (lighter increased distance)

L/Bp-VO – straight arm bps (lower climb over)

RC – Lite or Rope Rows

B/Run – Airbike 5x distance

 

Knees –

Sled Pull/push – sled push (lighter increased distance)

L/Bp-VO – straight arm bps (lower climb over)

RC – Fine

B/Run – 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