Featured Image – WORKOUTS HAVE BEEN RELEASED for the Zanethemba Fundraiser!! Click the following link for the Workout details – https://crossfitalgoa.com/zanathemba-comp-workouts/  

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 – 031221 

 

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!

 

Zanethemba FUNdraiser Competitors note deload values!

 

Zanethemba FUNdraiser Competitors who cannot compete on Saturday OR Monday, compete today!

 

1) Push Jerk 1, Split Jerk 2 – E2ndMon2ndM for 12 min (6 Rnds) (Build to a Max Day)

Score = Load

NB – Zanethemba SAT Competitors – 4 Rnds – 1 Push Jerk, plus 1 Split Jerk on 60% 1RM

 

Home-Based Sub…
Push Jerk 1, Split Jerk RM – 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 – just Push Press/Jerk

 

Subs –
Shoulders –
PP/PJ/SJ – Hang Cleans and Hang Split Cleans

Back –
PP/PJ/SJ – Lighter or Hip Thrusters (loaded/banded)

Knee –
PP/PJ/SJ – Fine

 

then…

 

2) AMRAP 15 min:
30 sec Freestanding Handstand Hold (hands can step/move)
200 m Run
10 Burpees

Score = Total Reps
30s FHS hold = 10 reps
NB – Zanethemba SAT Competitors – complete at RPE 6/10 except last 3 min push hard

 

CFA LITE Options:
Int1 – 20s FS-HS hold
Int2 – FS-HS (wall)
Int3 – HS (wall)
Beg1 – HS (wall)
Beg2 – PPU Hold (61/51cm)
Beg3 – PPU Hold (41cm/Flr)

 

Substitutions:

Shoulder –
FS-HS – Push-up hold
Run – fine
Bps – straight arm bps

Back –
FS-HS – LITE
Run – bike 2.5x dist
Bps – straight arm bps

Knee –
FS-HS – Fine (watch kick-up/dwn)
Run – bike 2.5x dist
Bps – 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