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  

 

Image – Clyde putting on a brave face during the HERO WOD “Maxton”!

 

ONLINE WHITEBOARD/COACHING – 291121 

 

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) Last completed 13 Dec 19, 27 Nov 20…

Complete 4 Rnds of the following for Max Distance and Reps:

AMRAP 5:
400m Run
500m Row or 50 SDHP (20kg/12kg)
AMRAP DU

Rest 2 min

Score = Total Reps
10m = 1 Rep

 

CFA LITE Options:
Int1/2/3 – same
Beg1 – SDHP (16kg/10kg), SU
Beg2 – 300m Run, 400 Row/40 SDHP (12/8kg), SU
Beg3 – 300m Run, 300m Row/30 SDHP (8/5kg), SU

 

CFA LITE Options – USA Equivalents:
Int1/2/3 – same
Beg1 – SDHP (35/22lb), SU
Beg2 – 300m Run, 400 Row/40 SDHP (26/17lb), SU
Beg3 – 300m Run, 300m Row/30 SDHP (17/11lb), SU

 

Substitutions:
Shoulder –
Run – Fine
Row – Fine by SDHP – Russ KBS
Du – Fine

Back –
Run – Bike 2.5x dist or sled drag
Row – Hig Hang SDHP (ligter)
Du – Fine or Calf Pulses

Knee –
Run – Bike 2.5x dist or sled drag
Row – Hig Hang SDHP
Du – Fine or Calf Pulses

 

then…

 

2) Last completed 27 Nov 20…

AMRAP the following for 12 min:
10 TGU Sit-up (5 each side) (40kg/28kg)
30s L-sit
30s X-Bridge (side A)
30s X-Bridge (side B)

Score = Total Reps
3 sec = 1 Rep
(i.e. 40 reps/Rnd)

 

CFA LITE Options:
Home-based – 15 reps – 25kg15kg
Int1 – 32/24kg
Int2 – 28/20kg, Weak L-sit, X-B (top leg bnt)
Int3 – 25/16kg, 1 Leg L-sit, X-B (arm vert)
Beg1 – 20/12kg, T-Sit, S-B (arm side)
Beg2 – 16/8kg, 1 Ft dwn T-Sit, Kneeling X-B
Beg3 – 12/5kg, FB, Kneeling S-B

 

USA Equialents – CFA LITE Options:
RX – 88/61lb
Home-based – 15 reps – 25kg/15kg
Int1 – 70/52lb
Int2 – 61/45lb, Weak L-sit, X-B (top leg bnt)
Int3 – 55/35lb, 1 Leg L-sit, X-B (arm vert)
Beg1 – 45/26lb, T-Sit, S-B (arm side)
Beg2 – 35/17lb, 1 Ft dwn T-Sit, Kneeling X-B
Beg3 – 26/11lb, FB, Kneeling S-B

 

Substitutions:

Shoulder –
TGU SU Non-Inv Side – TGU fine
TGU SU Inv Side – 10 Weigted Sit-ups
L-sit – Front Bridge 2x Time
X-Bridge – Fine or RearFront Bridge (same time)

Back –
Lighter
Otherwise – TGU SU 5 each OR Side Bridge 30 sec each
L-sit – Fine or Front Bridge 2x Time
X-Bridge – Lite

Knee –
TGU SU – fine
Lighter
Otherwise – TGU SU 5 each OR Side Bridge 30 sec each
L-sit – Fine
X-Bridge – Fine or

 

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