CrossFit Algoa (Port Elizabeth) WOD – Thurs, 25 Nov 2021

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 25 Nov 2021

Featured Image – We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

 

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 – 251121

 

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) OHS 1 RM Test

 

Score = Load

 

Home-Based Sub…

OHS (weighted) 20 – Max Load for 20 Reps

 

Score = Total Loading (Sum of Reps x Loading)

NB – Single Arm – RM Non-dominant then same/similar reps on Dominant

 

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

TC Group/or if you have not been squatting much, keep the weight light

 

Subs –

Shoulders –

OHS – Front Squat or Safety Bar Back Squat

 

Back –

OHS – Lighter or Hip Thrusters (loaded/banded)

 

Knee –

OHS – Lighter or Hip Thrusters (loaded/banded)

 

then…

 

2) AMRAP 12 min:

9 Wall Balls (10kg/6.3kg)

6 T2B

3 Push-ups

 

Score = Total Reps

 

CFA LITE Options:

RX – Thruster sub WB (25kg/15kg)

T2B sub Lying Toes to hands (holding heavy/fixed object OH)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); HLR (or Lying F2H); 3/2 PU or F- 3 PU (Ts dwn, kns up)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); HKR (or Lying K2H); 2 PU or 3 PU (Ts dwn, kns up)/ 3 PU (kns)

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); Sitting (K2C); 3 PU (kns)

 

USA Equivalents:

RX – Thruster sub WB (55kg/35kg)

T2B sub Lying Toes to hands (holding heavy/fixed object OH)

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb)

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb); HLR (or Lying F2H); 3/2 PU or F- 3 PU (Ts dwn, kns up)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb); HKR (or Lying K2H); 2 PU or 3 PU (Ts dwn, kns up)/ 3 PU (kns)

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb); Sitting (K2C); 3 PU (kns)

 

Substitutions:

 

Shoulder –

WB/Thr – Front Squats

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

PU – Plus Push-ups

 

Back –

WB/Thr – Fine or WB Squats (no throw)

T2B – F/Bridge 12 sec

PU – Fine

 

Knee –

WB/Thr – Fine or Banded partial Airsquats (or crab walks)

T2B – fine or LITE

PU – 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

 

 

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