Featured Image – HERO WOD – Maxton – In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021.
Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements. According to Harold Aranda, a family friend, “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.” (Image courtesy of CrossFit, Inc)

 

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 – 271121 

 

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) Maxton With a weight vest, 13 rounds for time of:

8 Strict pull-ups
26 Box step-ups
21 Burpees

TC – 40 min

Score = Time/TC plus 1 sec/Rep missed1)

♂ 20-lb. (9.1kg) vest, 24-in. (61cm) box
♀ 14-lb. vest, 20-in. (51cm) box

 

Scaling:
This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

 

CFA LITE Options:
RX – ♂ 20-lb. (9.1kg) vest, 24-in. (61cm) box / ♀ 14-lb. vest, 20-in. (51cm) box
NB – see scaling note
Int1 (CFHQ Int) – No WV
Int2 – 6 S-PU;
Int3 – 4 S-PU; 22 B-SUp
Beg1 – 20 B-SUp (61/51cm); 6 S-PU (P/G), 16 Bps
Beg2 – 15 B-SUp (51cm); 8 RR (1/0.5m), 13 Bps
Beg3 (CFHQ Beg) – 5 Rnds, 13 B-SUp (41cm); 8 RR (0.5/0m), 11 Bps

 

CFA LITE Options- USA Equivalents:
RX – ♂ 20-lb. (9.1kg) vest, 24-in. (61cm) box / ♀ 14-lb. vest, 20-in. (51cm) box
NB – see scaling note
Int1 (CFHQ Int) – No WV
Int2 – 6 S-PU;
Int3 – 4 S-PU; 22 B-SUp
Beg1 – 20 B-SUp (61/51cm); 6 S-PU (P/G), 16 Bps
Beg2 – 15 B-SUp (51cm); 8 RR (1/0.5m), 13 Bps
Beg3 (CFHQ Beg) – 5 Rnds, 13 B-SUp (41cm); 8 RR (0.5/0m), 11 Bps

 

Substitutions:
Shoulders inj –
S-PU – Rev Grip or RR
B-SUp – Fine
Bps – Fine

Back inj –
S-PU – Rev Grip or RR (watch kick up/drop dwn)
B-SUp – Fine (reduce height)
Bps – Fine (Str arm, no jump)

Knee inj –
S-PU – Rev Grip or RR (watch kick up/drop dwn)
B-SUp – Fine (reduce height)
Bps – Fine (Str arm)

 

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