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 – 231221 

 

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) Strict Handstand Push-ups RM – E2ndMon2ndM for 12 min (6 Rnds)

Score = Total Reps
RM = 1 max attempt in 1 set

 

CFA LITE Options:
Int1 – 1.5/3cm Riser
Int2 – Abm (1/2)
Int3 – Abm (2/3)
Beg1 – PPU (61cm/41cm)
Beg2 – PPU (flr/Kns)
Beg3 – PPU (Kns)

 

Substitutions:

Shoulder –
Plus Push-ups (3 reps = 1 rep)

Back –
Fine or Push-ups

Knee –
Fine or rather LITE

 

then…

 

b) Complete 21-15-9 of:
Hang Power Clean and Push Jerk (60kg/40kg)
20m Handstand Walk (m) after each Rnd

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
RX sub – DB/KB/BP – 27-21-15 Reps on 25kg/15kg
Int1 – 55/36kg; 22.5/15kg; 18m HSW
Int2 – 53/34kg; 22.5/15kg; 16m HSW
Int3 – 50/32kg; 20/12kg; 14m HSW or 5 WW
Beg1 – 45/30kg; 15/10kg; 5 Half WW
Beg2 – 35/22kg; 12/8kg; 5 Scaled 1 step WW
Beg3 – 25/17kg; 8/5kg; 5 Worm Walks

 

CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP – 27-21-15 Reps on 55/35lb
Int1 – 120/80lb; 50/35lb; 18m HSW
Int2 – 115/75lb; 50/35lb; 16m HSW
Int3 – 110/70lb; 45/25lb; 14m HSW or 5 WW
Beg1 – 100/65lb; 35/20lb; 5 Half WW
Beg2 – 75/50lb; 20/25lb; 5 Scaled 1 step WW
Beg3 – 55/35lb; 15/10lb; 5 Worm Walks

 

Substitutions:
Shoulder –
HPC, PJ – Power Clean
HSW – Push-up hold opp sh taps (3 per m)

Back –
HPC, PJ – Lighter or hip thrusters
HSW – Wall Walks or Push-up hold opp sh taps (3 per m)

Knee –
HPC, PJ – Lighter or hip thrusters
HSW – Wall Walks or Push-up hold opp sh taps (3 per m)

 

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