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 – 070122 

 

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 Rope Climbing

Score = For Quality
NB- Only once you are 80% proficient at any given level, move onto the next!

then…

 

2) Repeat from 8 Jan 21 – Complete a Light “DT” 10 Rnds FT of (BB 50kg/32kg):
12 Deadlifts
9 Hang Power Clean
6 Push Jerks

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed

 

Home-Based – Complete the Single-implement HERO WOD “DT” – 5 RFT with DB/KB/Backpack (24-25kg/15-16kg):
17 Deadlifts
13 Hang Power Cleans
9 STOH

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed

 

CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub above!
Home-based – DB 25/15kg (extra 12 Reps/Rnd)
RX – BB 50/32kg or Single-arm (DB/KB/B-Pack) or light BB – DB 25/15kg (extra 12 Reps/Rnd)
Int1 – 45/30kg; 22.5/15kg
Int2 – 40/25kg; 20/15kg
Int3 – 35/20kg; 16/12kg
Beg1 – 30/15kg; 15/10kg
Beg2 – 20/12kg; 12/8kg
Beg3 – 15/8kg; 8/5kg

 

CFA LITE – USA Equivalents:
DB/KB/BP/Light BB Home-Based sub above!
RX – BB 50/32kg or Single-arm (DB/KB/B-Pack) or light BB – DB 55/35kg (extra 12 Reps/Rnd)
Int1 – 100/65lb; 50/35lb
Int2 – 90/55lb; 50/35lb
Int3 – 75/45lb; 45/25lb
Beg1 – 65/35lb; 35/25lb
Beg2 – 45/25lb; 25/20lb
Beg3 – 35/20lb; 15/10lb

 

Substitutions:

Shoulder inj –
DL – Fine
HPC – Fine (if not extra Deads)
STOH – Front squats

Back –
DL and HPC – 17 Hip Thrusters
STOH – Strict Press (diff in reps for BB vs DB)

Knee –
DL – Fine
HPC – Fine (muscle)
STOH – Strict Press
NB – if both more acute …. Stick to Hip Thrusters and push-ups!

 

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