Today and/or tomorrow is the last chance to take advantage of our Big Discount 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 – 301221 

 

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) Repeat from last week – 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) Tabata the following for Max Reps (40kg/25kg):

a) Strict Press

Transition 1 min…

b) Bent Over Row

Transition 1 min…

c) Thruster

Transition 1 min…

d) Squat Clean

 

Score = Sum of Reps

 

CFA LITE Options:
RX for Single/arm work – Any implement (SB/BB/KB/DB/BP) – 12 Reps KB (24/16kg) or 12 Reps DB (25/15kg)
Home-based – Multiply your reps by 0.7 for your score!

Int1/2 – same Rx
Int3 – 32/20kg or 20/12kg, 6 T2B/Lying T2H
Beg1 – 25/15kg or 15/10kg, 10 HLR (or Lying F2H)
Beg2 – 20/12 or 12/78kg, HKR (or Lying K2H)
Beg3 – 15/8kg or 8/5kg, Sitting (K2C)

 

USA Equivalents – CFA LITE Options:
RX – 90/55lb or 55/15lb
Int1 – 50/35lb
Int2 – 50/35lb
Int3 – 45/25lb
Beg1 – 35/20lb
Beg2 – Run 400m, 20/25lb
Beg3/New TC – 3 Rnds Run 400m, 15/10lb

 

Substitutions:
Shoulder –
SP – Plus-Pushups (3 for 1)
BOR – Fine or RR
Thr – Fine or Back Squat (safety bar)
SC – Fine or Deadlift

Back –
SP – Fine
BOR – RR
Thr – Fine (lighter) or Hip Thrusters
SC – Hang Squat Clean (lighter) or Hip Lifts (Str legged – Stability Ball – hold full 20 sec)

Knee –
SP – Fine
BOR – Fine or RR
Thr – Fine (lighter) or Hip Thrusters
SC – Hang Clean (lighter) or Hip Lifts (Str legged – Stability Ball – hold full 20 sec)

 

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