Why not give yourself, or a loved one, a life-changing New Years Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. HURRY HERE 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 – 040122 

 

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 Press 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

Home-Based – Strict Press RM – E2ndMon2ndM for 5 Rnds OR Strict HSPU RM or Piked Scaling Option

Score = Total Loading (Sum of Reps x Loading)

 

then…

 

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Overhead Squat (60/40kg)
C2B Pull-ups
30 DU after each Rnd

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – OHS 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg
BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)
Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR; 25 DU
Int2 – 53/34kg; 22.5/15kg; PU or BOR; 20 DU
Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU; 15 DU
Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; 30 SU
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; 25 SU
Beg3 – 25/17kg; 8/5kg; RR (0.5/0mm) or BOR; 20 SU

 

CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP/Light BB – OHS 14-13-12-11-10-9-8-7-6-5 Reps on 55/35lb
BOR Sub – BB same reps (135/90lb), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (55/35lb)
Int1 – 120/80lb; 50/35lb; 7-7-6-6-5-5-4-3-2-1 BOR, 25 DU
Int2 – 115/75lb; 50/35lb; PU or BOR; 20 DU
Int3 – 110/70lb; 45/25lb; 7-7-6-6-5-5-4-3-2-1 PU; 15 DU
Beg1 – 100/65lb; 35/20lb; PU (G/P) or BOR; 30 SU
Beg2 – 75/50lb; 20/25lb; RR (1/0.5m) or BOR; 25 SU
Beg3 – 55/35lb; 15/10lb; RR (0.5/0m) or BOR; 20 SU

 

Substitutions:
Shoulder –
OHS – F/squat
C2B – Rev Grip PU or RR or BOR
DU – Fine

Back –
OHS – Lighter but could niggle… rather weighted and banded hip thrusters
C2B – Rev Grip PU or RR or BOR
DU – SU or calf-pulses

Knee –
OHS – Partial squats OR rather weighted and banded hip thrusters
C2B – Fine (watch jump-up/drop-off)
DU – Fine or Airbike 5/3 cal

 

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