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  

 

 

Featured Image – Mark mid-flight on some Jump-rope!

 

ONLINE WHITEBOARD/COACHING – 011221 

 

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) 2 Cleans (squat) plus 3 Front Squat – E2ndMon2ndM for 12 min (6 Rnds) (Build to a Max Day)

Score = Load

 

Home-Based Sub…
5 Cleans (squat) plus 10 Front Squat – E2ndMon2ndM for 12 min (6 Rnds) (Build to a Max Loading)

Score = Total Loading (Sum of Reps x Loading)

 

CFA LITE Options:
Keep loading at a level at which great form can be maintained
Beg – Power Clean plus Front Squat allowed

 

Subs –
Shoulders –
Cl – Fine or DL
FS – Fine

Back –
Cl and FS – Lighter or Hip Thrusters (loaded/banded)

Knee –
Cl – Fine
FS – Lighter or Hip Thrusters (loaded/banded)

 

then…

 

2) AMRAP 12 min:
2 Wall Walks (WV 6.3/4.5kg)
8 Wall Balls (10kg/6.3kg a 10/9f and with WV 6.3/4.5kg)

Score = Total Reps

CFA LITE Options:
T2(L3) – same
T1(L4) – WV 4.5/3kg
No WV from I1
RX – Thruster sub WB (25kg/15kg)
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); 2 Half WW
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); 2 Scaled WW (1 step)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); 2 Worm Walks

 

CFA LITE Options – USA Equivalents:
T2(L3) – same
T1(L4) – WV 4.5/3kg
No WV from I1
RX – Thruster sub WB (55kg/35kg)
Int1 – WB/sub Thr (50/35lb)
Int2 – WB/sub Thr (50/35lb)
Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb; 2 Half WW
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 Scaled WW (1 step)
Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb); 2 Worm Walks

 

Substitutions:

Shoulder –
WB/Thr – Front Squats
WW – Plus Push-ups or opp sh tap from push-up (boh 9x reps)

Back –
WB/Thr – Fine or WB Squats (no throw)
WW – fine or opp sh tap from push-up (boh 9x reps)

Knee –
WB/Thr – Fine or Banded partial Airsquats (or crab walks)
WW – fine or opp sh tap from push-up (boh 9x reps)

 

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