Featured Image – Repost from @crossfitgames … “I’m not fit enough” or “I’m not as fit as I was last year.” You don’t have to be at a particular fitness level to participate in the #CrossFitOpen. All you need is a willingness to try, and the excitement and camaraderie of the Open will take care of the rest. Ever heard the phrase, “The best way to start is to start”? Rather than waiting to be “fit enough,” jump in and start, as the experience will catapult your efforts for the next year. Each year we see thousands of people, motivated by their experience in the Open, increase their weekly attendance at their gym, commit to a pull-up program, or work to get their first muscle-up. As a result, they get fitter, and by the time the next year’s Open rolls around, they can do even more. But it all starts with that first Open experience. It’s impossible to benefit from that catalyst if you’re standing on the sidelines.

And, if you’re concerned that you’re not as fit as you were the previous year, don’t be! The Open is a great gut check to help drive you to change that — or in some cases, shows us that you are in fact just as fit, if not fitter, than you were the year before. —@nicchristensen, CF-L4, Owner of @CrossFitRoots

Register for the Open today at Games.CrossFit.com. 

Read “What Is the CrossFit Open, and Why Should I Sign Up?” at Games.CrossFit.com

#CrossFit #Fitness #Workout #CrossFitGames #ItallStartsHere #InTheOpen #crossfitaffiliates @crossfitaffiliates

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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 – 260122 

 

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!

Reminder –T/Challenge members are to complete Test 1/2/3 if they were missed earlier this week!

 

Those who missed Test 1/2/3 from TChall please complete today!

For the rest…

 

1) Reebok CrossFit Games – Open Workout 20.1 https://games.crossfit.com/workouts/open/2020/20.1

WORKOUT 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep

 

Scaled Options (CFA LITE Options in brackets)
Rx’d
(Rx’d Ages 16-54)
♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Scaled (Beg1)
Scaled Ages 16-54
♀45 lb. (20kg), may step over bar on burpees
♂65 lb. (29kg), may step over bar on burpees

Teenagers 14-15 (Int3)
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Teenagers 14-15 (Beg2)
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

Masters 55+ (Int3)
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Masters 55+ (Beg2)
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

I3 – 35/25kg (75/55lb)

 

Substitutions:
Shoulder –
Snatch – Power Clean or Russ KBS
PC, PP/PJ – Only PC
BBF Bps – Straight arm

Back –
Snatch or PC, PP/PJ – From High Hang
BBF Bps – Straight arm or Box Bps

Knee –
Snatch or PC, PP/PJ – From High Hang
BBF Bps – Straight arm or Box Bps

 

then…

 

2) Complete the following FT:
HS Walk 100m, but starting at 0 min and EMOM complete 10 GHD Sit-ups

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1 – 80m HSW; 7 GHD SU
Int2 – 70m HS Walk, 6 GHD SU
Int3 – 60m HS Walk or 20 WW, 5 GHD SU or 10 W-SU (22.5/15kg)
Beg1 – 20 Half WW, 10 W-SU (15/10kg)
Beg2 – 100m BW (str), 10 W-SU (10/7.5kg)
Beg3 – 100m BW (bent), 10 W-SU (7.5/2.5-5kg)

 

Substitutions:
Shoulder –
HSW – Pushup Hold – Opp shoulder Taps (3 for 1 m)
W-Sit-up – Fine

Back –
HSW – Pushup Hold – Opp shoulder Taps (3 for 1 m)
W-Sit-up – Front Bridge 30 sec

Knee –
HSW – Fine but watch Kick-up/down
W-Sit-up – Fine

 

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