We started our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE last night! HERE IS ALL OUR 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 – 130122 

 

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) Front Squat 5-5-5-5-5 (65% 1RM)

Score = Load
PS – those who have not been training complete 3 sets (60-65% 1RM)

 

Home-Based – Front Squat RM – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

 

then…

 

2) Complete 9 Rnds of the following FT:
6 Burpee Box Jump Over (61cm/51cm) or Burpee Broad Jump (1.24m/1m)
3 Clusters (60kg/40kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed
TC Group – Thrusters only!

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 10 reps 25kg/15kg
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg
Beg1 – B-BSO or B-BJ (1/0.8m); 45/30kg; 15/10kg
Beg2 – B-BSO (51cm) or B-BJ (0.8/0.5m); 35/22kg; 12/8kg; Run 500m
Beg3 – B-BSO (51cm) or B-Broad Step (0.6m/0.4m); 25/17kg; 8/5kg; Run 400m
TC Group – Thrusters and Burpees only!

 

CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP/Light BB – 15 Reps on 55/35lb
Int1 – 120/80lb; 50/35lb
Int2 – 115/75lb; 50/35lb
Int3 – 110/70lb; 45/25lb
Beg1 – B-BSO or B-BJ (1/0.8m); 100/65lb; 35/20lb
Beg2 – B-BSO (51cm) or B-BJ (0.8/0.5m); 75/50lb; 20/25lb
Beg3 – B-BSO (51cm) or B-Broad Step (0.6m/0.4m); 55/35lb; 15/10lb
TC Group – Thrusters and Burpees only!

 

Substitutions:
Shoulder –
B-BJO – Str arm Bps
Clusters – Squat Clean Plus 20 Plus Push-ups

Back –
B-BJO – Str arm Bps (back); Reduce height (rather step)
Clusters – Lighter (inc reps as needed) or Hip Thrusters (20), Push-ups 12

Knee –
B-BJO – Str arm Bps (back); Reduce height (rather step)
Clusters – Partial Squat Clean Thruster

 

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