Our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts on 12 January 2022. We have a big R400 Discount (R1550 VS R1950) for all sign-ups and payments made before 31 Dec 2021 (end of the year)!!!!! FOR ALL THE INFO….

 

Go to: https://crossfitalgoa.com/transformation-challenge/

 

 

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 – 211221 

 

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) Complete the following E3rdMon3rd min for 12 min (4 Rnds):
5 Front squats (70% 1RM)
Rep Max Wall Balls (10kg/6.3kg)

Score = Total Loading on 4 sets plus Total Reps on WB

 

Home-Based – RM Front Squat, RM Wall Ball (10kg/6.3kg) – E3rdMon3rd min for 12 min (4 Rnds)

Score = Total Loading (FS load x Reps – 4 sets plus Total Reps on WB or sub)
1kg = 1 Rep

 

CFA LITE Options:
WB sub Thrusters for RX/AFL and Thruster (25kg/15kg) for rest
Int1,2,3 – WB/sub Thr (22.5/15kg)
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

 

USA Equivalents – CFA LITE Options:
WB sub Thrusters for RX/AFL and Thruster (55/35lb) for rest
Int1,2,3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb
Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb)
Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb)
Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb)

 

Substitutions:
Shoulder –
FS – Fine
WB/Thr – Front Squats

Back –
FS – Hip Thrusters
WB/Thr – fine or WB Squats (no throw)

Knee –
FS – Fine
WB/Thr – Fine

 

then…

 

2) CrossFit HQ – Workout of the Day – Extended Power Elizabeth
21-18-15-12-9-6-3 reps for time of:
Power cleans
Ring dips

♀ 95 lb (43kg); ♂ 135 lb (61kg)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

 

Scaling:
Intermediate athletes should first perform the original benchmark Elizabeth if they haven’t done so already. Newer athletes should modify the movements and loading.

 

CFA LITE Options:
Home-Based – RX – 27-21-18-15-12-9-6 PC 25kg/15kg
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg, 18-15-12-9-6-3-1 RD
Int3 – 50/32kg; 20/12kg, 18-15-12-9-6-3-1 RD
Beg1 – 45/30kg; 15/10kg, R-Dips (B/P) or Jump-up, lower dwn
Beg2 – 35/20kg; 12/8kg, SP-Dips (Str)
Beg3 – 25/15kg; 8/5kg, SP-Dips (Bnt)

 

CFA LITE Options – USA Equivalents:
Home-Based – RX – 27-21-18-15-12-9-6 PC 55/35lb
RX – 135/95lb; 55/35lb
Int1 – 120/80lb; 50/35lb
Int2 – 115/75lb; 50/35lb, 18-15-12-9-6-3-1 RD
Int3 – 110/70lb; 45/25lb, 18-15-12-9-6-3-1 RD
Beg1 – 100/65lb; 35/20lb, R-Dips (B/P) or Jump-up, lower dwn
Beg2 – 75/45lb; 25/15lb, SP-Dips (Str)
Beg3 – 55/35lb; 15/10lb, SP-Dips (Bnt)

 

Substitutions:
Shoulder –
PC – Fine
RDips – Fine or Push-ups or plus PU (3 for 1)

Back –
PC – Hang Power Clean or Hip ThrusterFine
RDips – Fine (strict if need)

Knee –
PC – Hang Power Clean if need
RDips – 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