Featured Image – A massive thank you to all who contributed to Gladman’s Christmas Hamper!!

Gladman spends countless hours cleaning our blood, sweat, tears and chalk mess up! Thank you Gladman!!

Our 2nd Annual Zanathemba FUNdraiser will take place on Saterday 17 December 2022 – this will consist of both an online and in-person version to raise funds for the Zanathemba Foundation – for full details click on this link: https://crossfitalgoa.com/zanethemba-fundraiser-comp/

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If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 101222

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

NEW YOU T/Challenge – Complete Re-Tests 1-3

 

For the rest…

 

1) Tabata the following for Max Reps:

a) Box Jump Over (61cm/51cm)
Rest 1 min

b) Hang Power Clean (60kg/40kg)
Rest 1 min

c) C2B Pull-ups
Rest 1 min

d) Hang Power Clean and Push Press (60kg/40kg)
Rest 1 min

e) T2B
Rest 1 min

f) Push Press (60kg/40kg)
Rest 1 min

 

Score = Total Reps

CFA LITE Options:
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg
Beg1 – 40/28kg; Bp SO; PU (P/G); BSO (61/51cm) or BJ (1/0.8m); HLR
Beg2 – 30/20kg; Bp SO; RR (1/0.5m); BSO (51cm)/BJ (0.8/0.5m); HKR
Beg3 – 20/12kg; Bp SO; RR (1/0.5m); BSO (41cm)/Broad Step (0.6m/0.4m); K2C

 

Substitutions:

Shoulder –
HPC – Fine
PP – DL
BB LF Bps – Str arm
HPC,PP – power clean
PU – Rev grip (60% strict) or RR
BJO – Fine
T2B – Lyig Ft to hands (inv arm on belly)

Back –
HPC – Lighter or hip thr
PP – Strict press lighter
BB LF Bps – Str arm/box bps
HPC,PP – Tall Muscle clean and Strict Press or Hip Thr
PU – Rev grip (60% strict) or RR
BJO – Step-ups (lower)
T2B – Front Bridge (3 sec – 1 Rep)

Knee –
HPC – Fine
PP – Fine
BB LF Bps – Fine
HPC,PP – power clean
PU – Fine (watch jump-up/drop-off)
BJO – Fine or Step O
T2B – Fine (watch jump-up/drop-off)

 

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 contact Dave on dave@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