Featured Image – HERO WOD “NATE” – Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker (Image Courtesy of CrossFit, Inc).

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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 

 

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ONLINE WHITEBOARD/COACHING – 230322 

 

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) OHS 1 RM Test

Score = Load

 

Warm-up Guidelines: 90-100% 1 RM:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
1 @ 90-95%
Test at 1RM plus a pinch (never test on 1 RM as it is your 1 RM already)

 

then…

 

2) CrossFit Regionals 2016 Event 2 – Regionals Nate …

10 Rounds for time of:
4 Strict Muscle-ups
7 Strict HSPU
12 KB Snatch (32kg/24kg)

 

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Use KB or closest DB loading

DB hang snatch for B1-3

Int1 – 24/16kg; 4 MU (Bx2/Px2 srict Rings); 4 S-HSPU

Int2 – 24/16kg; 4 MU (Px2/Gx2 srict Rings); 7 (1/2 abm)

Int3 – 20/12kg; 4 MU (Gx2/G,Bx2 srict Rings); 7 (2/3 abm)

Beg1 – DB 15/10kg; 4 Low Rings MU or 8 Strict PU (P/G) and Push-ups (Ts/Kns up, ts dwn); PPU (61/51cm)

Beg2 – DB 10/7.5kg; 8 RR (1.5/1m), 8 Push-ups (Kns up, ts dwn/kns); PPU (51cm/flr)

Beg3 – DB 7.5/5kg; 8 RR (1/0.5m), 8 Push-ups (kns); PPU (flr/kns)

 

Substitutions:
Shoulder –
S-MU – Rev Grip PU (Lite) or BOR/RR and Plus Push-ups (2 for 1 on pushups)
S-HSPU – Plus Push-ups (3 for 1)
KB/DB Snatch (hang) – hang power clean

Back –
S-MU – Fine (watch jump-up/drop-off) or Rev Grip PU (Lite) or RR and Plus Push-ups (2 for 1 on pushups)
S-HSPU – Fine or Push-ups (2 for 1)
KB/DB Snatch (hang) – hang power clean (lighter or hip thrusters)

Knee –
S-MU – Fine (watch jump-up/drop-off)
S-HSPU – Fine (watch kick-up/down)
KB/DB Snatch (hang) – Fine

 

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