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 – 050122 

 

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) Practice Kipping HSPU

Score = For Quality!

 

CFA LITE Options:

Only move to the next level once you have achieved an 80% proficiency on any given level!

 

Home-Based Options: Be safe! Only go upside down if you are competent at Handstanding and Headstanding against a wall!
Scale to Piked Push-up Practice

 

Subs:

Shoulder –
Front Bridging and Plus Push-ups

Back –
Fine but watch kick-up/down

Knee –
Fine but watch kick-up/down

 

then…

2) Complete 3 Rnds of the following FT:
21 HSPU
15 Box Step-Overs (25kgx2/16kgx2 on 61cm/51cm)
9 Burpee Box Jump Over (61cm/51cm) or Burpee Broad Jump (1.24m/1m)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home-based – DB/KB/BP – 25kg/15kg but 21 reps Lunges
Int1 – 18 HSPU; 22.5/15kg Lngs
Int2 – 1/2 Abm; 22.5kgx2/15kgx2; 20/15kg Lngs
Int3 – 2/3 Abm; 20kgx2/12kgx2 ; 16/12kg Lngs
Beg1 – PPU (61cm/51cm); 15kgx2/10kgx2 (61/51cm); 15/10kg lngs; B-BSO or B-BJ (1/0.8m)
Beg2 – PPU (51cm/Flr); 10kgx2/5kgx2 (51cm); 12/8kg Lngs); B-BSO (51cm) or B-BJ (0.8/0.5m)
Beg3 – PPU (Flr/kns); 7.5kgx2/2.5kgx2 (41cm); 8/5kg Lngs; B-BSO (51cm) or B-Broad Step (0.6m/0.4m)

USA Equivalents – CFA LITE Options:
RX – 55lbx2/35lbx2 at 24/20inch
Home-based – DB/KB/BP – 55lb/35lb but 21 reps Lunges
Int1 – 18 HSPU; 50/35lb Lngs
Int2 – 1/2 Abm; 50lbx2/35lbx2; 50/35lb Lngs
Int3 – 2/3 Abm; 45lbx2/25lbx2 ; 45/25lb Lngs
Beg1 – PPU (61cm/51cm); 35lbx2/22lbx2 (24/20inch); 35/25lb Lngs; B-BSO (61/51cm) or BJ (1/0.8m)
Beg2 – PPU (51cm/Flr); 22lbx2/11lbx2 (20inch); 25/20lb Lngs; B-BSO (51cm) or B-BJ (0.8/0.5m)
Beg3 – PPU (Flr/kns); 15lbx2/6lbx2 (16inch); 15/10lb Lngs; B-BSO (51cm) or B-Broad Step (0.6m/0.4m)

 

Substitutions:
Shoulders inj –
HSPU – Plus Pus-ups (3x)
BSO – Fine
B-BJO – Str arm Bps

Back and Knee inj –
HSPU – Fine but wat kik-up and down
BSO – Lighter and reduced height or Hip Thrusters (single-leg)
B-BJO – Str arm Bps (back); Reduce height (rather step)

 

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