Featured Image – Our 6 Week Self-Defence course is underway!!

Repost from @crossfitalgoa instagram…

We are excited to present our next 6 week Self-Defence program to help empower those who see themselves as being vulnerable to the current state of crime in our city!

Don’t become a statistic and be prepared.

Repost from @carlsongracieafrica BJJ Academy.

Our💥6 week BJJ self-defence course💥 is designed for everybody. Using the principles of Brazilian Jiu-Jitsu, our coaches impart BJJ self-defence skills to our students that people of all ages, sizes, and ability levels can use to defend themselves!

1. Two (2x) 1 hour, 40 min BJJ self-defence classes each week (12 in 6 wks)

2. Goal setting Drills, Assistance and Feedback

3. Access to our BJJ Coaches and our Self-Defence Community

4. Self-defence accountability attendance checking (attendance monitoring)

5. Self-defence class/technique checklist

6. Points scoring system to incentivise desired behaviours

Plus more…

Our BJJ Self-defence classes are presented in a safe, friendly and fun environment where students can learn and practice their new found BJJ self-defense moves and skills, while improving their physical fitness, health and safety!
For all the info… please click on the following link … https://crossfitalgoa.com/6-wk-self-defence-program/
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#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence

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If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 040523

 

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

 

1) Kick-start TChallenge Test 2 and 3

CrossFit Games Age Group Semi-Finals 2023

https://games.crossfit.com/workouts/semifinals/2023?division=6

TESTS 3A AND 3B

 

TEST 3A: (100 points)

5 intervals of 2 minutes of work followed by 1 minute of rest:
7 deadlifts
5 cleans
3 shoulder-to-overheads

 

♀ 135 lb ♂ 185 lb

Score = Sum of Reps on each of the 5 Intervals

 

Then …

 

TEST 3B: (50 points)

After the final 1-minute rest in Test 3A, athletes will have 5 minutes to establish a max freestanding handstand hold.

 

Time cap: 5 minutes

 

Score = Max Hold Time

 

TEST 3A RX VARIATIONS

If you are in the Age Groups below – RX is at your load below and/or variations for your Age Group! Those under 35 yrs see the CFA LITE V’s for scaling!

Masters 35-44
♀ 135 lb ♂ 185 lb

Teenagers 14-15
♀ 85 lb ♂ 115 lb

Teenagers 16-17, Masters 45-54
♀ 105 lb ♂ 155 lb

Masters 55+
♀ 95 lb ♂ 135 lb

 

NOTES
You must submit a score higher than 0 for Test 3A to be able to submit a score for Test 3B.
The minimum acceptable weights in kilograms for the barbells are 38 kg (85 lb), 43 kg (95 lb), 47 kg (105 lb), 52
kg (115 lb), 61 kg (135 lb), 70 kg (155 lb), and 83 kg (185 lb).

This test (3B) begins with the athlete standing outside of the 4-foot by 4-foot (1.22m x1.22m) taped-off box.
The judge will begin the timer when both of the athlete’s hands are placed inside the designated handstand area and both feet are off the ground. Time stops when the athlete touches or reaches beyond the border of the designated box with their hand, or when any other part of the athlete’s body other than the hands touches the ground.
Within the 5-minute window, athletes may make as many or as few attempts as they’d like. As long as the athlete has started their attempt (both feet off the ground) before the 5-minute time cap, any attempt in progress may continue until the athlete falls or steps out of bounds.
The athlete’s score will be their longest freestanding handstand attempt.
When both tests are complete, walk to the camera and state the password.

 

CFA LITE Options (3A):
Rx – 83/61kg
Level1 – 80/53kg
Level2 – 75/50kg
Level3 – 73/47kg
Level4 – 70/45kg
Int1 – 65/43kg
Int2 – 60/40kg
Int3 – 55/37kg
Beg1 – 50/35kg
Beg2 – 45/30kg
Beg3 – 30/20kg

For Individuals <35 years use the values below…for scaling

 

CFA LITE Options (3B):
All scalings – 1 x Max Hold time (Max time in 1 attempt). Take as many attempts as needed!
Int3 – Freestand HS at wall (freestanding time OFF wall taken as time); hand mvt allowed
Beg1 – C2W HS hold FT (hands on line 76cm long, 1 m from wall)
Beg2 – 51cm Piked Hold FT
Beg3 – Piked (feet on floor) hold FT

 

TIEBREAK
There is no tiebreak for Test 3A.
In the event of a tie on Test 3B, the score from Test 3A will be used as a tiebreak.
Start on the far side of the designated 4-foot by 4-foot area created for the handstand that will be used for Test 3B.

 

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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!