Featured Image – The Zanethemba Fundraiser Comp was a blast!! In shot, Cindy on the Clean & Jerk event… I am super proud of my wife Cindy who participated under specific rehab guidelines as she is 5.5 months post-op ACL Reconstruction. The great thing about our approach to CrossFit training at CrossFit Algoa is that we scale (make easier and safe) or substitute (adapt and make safe) according to the members needs and specific injury! In the back ground, Sandy and Judge Yogan in the foreground!

 

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 – 061221 

 

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!

 

T/Challenge (Nov TC Post-Test) – Tests Test 3 today!!!

 

1) T/Challenge (Nov TC Post-test) – Test 3…

Complete 3 Rnds of the following FT:
500m Row or 50 SDHP (20kg/12kg)
25 T2B
12 Burpee Box Jump Over (61cm/51cm)

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
CFA sub RX – T2B (Lying feet to hands)
Int1/2/3/ – same
Beg1 – HLR (or Lying F2H), Bp BSO (61/51cm) or BP BJ (1/0.8m), SDHP (16/10kg)
Beg2 – HKR (or Lying K2H), Bp BSO (51cm)/ Bp BJ (0.8/0.5m), SDHP (12/8kg)
Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), SDHP (8/5kg)

 

CFA LITE Options – USA Equivalents:
CFA sub RX – T2B (Lying feet to hands)
Int1/2/3/ – same
Beg1 – HLR (or Lying F2H), Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch), SDHP (35/25lb)
Beg2 – HKR (or Lying K2H), Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch), SDHP (25/15lb)
Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch), SDHP (15/10lb)

 

Substitutions:

see below…

 

For the Rest… similar mvts but in a different format and decently longer!

 

Complete 3 Rnds of the following FT:
2000m Row or 200 SDHP (20kg/12kg)
100 T2B
50 Burpee Box Jump Over (61cm/51cm)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
CFA sub RX – T2B (Lying feet to hands)
Int1/2/3/ – same
Beg1 – HLR (or Lying F2H), Bp BSO (61/51cm) or BP BJ (1/0.8m), SDHP (16/10kg)
Beg2 – HKR (or Lying K2H), Bp BSO (51cm)/ Bp BJ (0.8/0.5m), SDHP (12/8kg)
Beg3/TC – 75 Sitting (K2C), 37 Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), 150 SDHP (8/5kg)

 

CFA LITE Options – USA Equivalents:
CFA sub RX – T2B (Lying feet to hands)
Int1/2/3/ – same
Beg1 – HLR (or Lying F2H), Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch), SDHP (35/25lb)
Beg2 – HKR (or Lying K2H), Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch), SDHP (25/15lb)
Beg3/TC – 75 Sitting (K2C), 37 Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch), 150 SDHP (15/10lb)

 

Substitutions:
Shoulder –
Row/SDHP – Row fine or Russ KB Swing (10 m = 1 Rep)
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Burpees BJO – Straight arms

Back –
Row/SDHP – Cycle 2.5x dist or SDHP from knees
T2B – F/Bridge 1 = 3 sec (60 sec hold)
Burpees BJO – Straight arms, Step Over (lower)

Knee –
Row/SDHP – Fine or Cycle 2.5x dist or SDHP or SDHP from knees
T2B – fine or LITE
Burpees BJO – Straight arms, Step Over (lower)

 

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