Why not give yourself, or a loved one, a life-changing Christmas Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting 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 – 291221 

 

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!

‬‬

Remember we are closed today BUT get in some fun outdoor activity/ies with Family and/or friends and here is a fun Home-Based workout!

 

1) Complete 10 Rnds of:
5 Bar Muscle-ups
10 m HS Walk

TC – 15 min

Score = Time/TC plus 1 sec/meter missed

 

CFA LITE Options:
Int1 – 4 B/MU, 8m HSW
Int2 – 3 B/MU, 7m HSW
Int3 – B/MU (B/P)/Jump-MU, 6 M HSW or 2 WW
Beg1 – 5 C2B (G/P), 2 Half WW
Beg2 – 5 RR (0.5/1m), BW (Str)
Beg3 – 5 RR (0.5/0m), BW (Bnt)

 

HOME-BASED WOD

Complete 10 Rnds of the following FT:
5 Burpee Broad Jumps (1m)
10m HS Walk

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

 

CFA LITE Options:
Beg2 – 5 BBJ
Beg3 – 15 BBSep (0.5m)
See above for HSW subs

 

then…

 

2) Complete 3 Rnds of the following FT:
30 TNG Power Cleans (45kg/30kg)
30 T2B

TC = 15 min

Score = Time/TC plus 1 sec/meter missed
NB- no dropping allowed, TNG, min of 3 reps at a time!

 

CFA LITE Options:
CFA sub RX – T2B (Lying feet to hands)
RX sub – DB/KB/BP 40 Reps on 25kg/15kg
Int1 – same, 22.5/15kg; 25 T2B
Int2 – 40/25kg, 22.5/15kg; 20 T2B
Int3 – 35/23kg, 20/12kg; 20 T2B
Beg1 – 30/20kg, 15/10kg; 30 HLR or HLR (or Lying F2H)
Beg2 – 25/15kg, 12/8kg; 30 HKR or HKR (or Lying K2H)
Beg3 – 20/12kg, 8/5kg; 25 SU or Sitting (K2C)

 

USA Equivalents – CFA LITE Options:
CFA sub RX – T2B (Lying feet to hands)
RX sub – DB/KB/BP 40 Reps on 55/35lb
Int1 – 120/80lb; 22.5/15kg; 25 T2B
Int2 – 115/75lb; 22.5/15kg; 20 T2B
Int3 – 110/70lb; 20/12kg; 20 T2B
Beg1 – 100/65lb; 15/10kg; 30 HLR or HLR (or Lying F2H)
Beg2 – 75/50lb; 12/8kg; 30 HKR or HKR (or Lying K2H)
Beg3 – 55/35lb; 8/5kg; 25 SU or Sitting (K2C)

 

Substitutions:
Shoulder –
TNG Power Cleans – Fine
T2B – Lying feet to hands

Back –
TNG Power Cleans – Fine or hip thrusters
T2B – Lying feet to hands- Lighter

Knee –
TNG Power Cleans – Fine or hip thrusters
T2B – Lying feet to hands- Lighter

 

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