Featured Image – Last chance this week to Register for the CrossFit Level 1 Certificate Course this weekend to be held at @CrossFitAlgoa … Repost from @CrossFitAlgoa insta … 

We (@crossfitalgoa) are hosting a CrossFit Level 1 Certificate Course on 13 & 14 May 2023 in Port Elizabeth, South Africa! 💥This is the new Updated Date💥

Sign up at https://crossfit.regfox.com/portelizabethmarch2023

@crossfittraining #crossfit #crossfittraining #crossfitcourses

 

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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)  

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

 

ONLINE WHITEBOARD/COACHING – 120523

 

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

 

MEMBERS PLEASE NOTE THERE ARE NO SATERDAY CLASSES BUT WE DO HAVE EXTRA CROSSFIT AND BJJ CLASSES AT 17:00 TONIGHT (FRIDAY)!  PLEASE SEE THE EMAIL AND/OR WHATS APP GROUP FOR DETAILS!

 

1) OHS – 1 RM Test

 

Score = Load
TC or those who have not followed the progressions – 5x 3 reps (Max Day)

 

CFA LITE Options:
Keep loading so that great form is maintained

 

then…

 

2) Team Quarter Finals – CFG22 – Workout 4 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=11)

Format: FF/MM
For time, starting with the women:
40 synchro toes-to-bars
30 synchro box jumps
20 synchro alternating dumbbell snatches
10 rope climbs (total)
20 synchro alternating dumbbell snatches
30 synchro box jumps
40 synchro toes-to-bars
When the women have finished, the
men complete the workout.

♀ 50-lb (22.5kg) dumbbell, 24-in (61cm) box
♂ 70-lb (32.5kg) dumbbell, 30-in (76cm) box

 

Time cap: 30 minutes

Score = Time/TC plus 1 sec/rep missed
NB – any DB Snatch
NB- COACHES FOR CLASS – Men and Women start at the same time… simply total the time for both.. we thus use a modified Time Cap of 30 min for each pair!!

 

Equip:
2 boxes at 24-in height (61 cm) and 2 boxes at 30-in
height (76 cm)
• Climbing rope, 15 ft (4.57 m)
• 2 dumbbells of appropriate weight for each pair*
* The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 22.5 kg
(50 lb) and 32.5 kg (70 lb).

 

CFA LITE Options:
RX – Thruster sub WB (25kg/15kg); HB – Rope/Towell PU 6 for 1 Rope ascent
T2B – feet to hands (lying)
Int1 – 36 T2B; 30/20kg
Int2 – 33 T2B; 25/15kg; 16 Half Climbs
Int3 – 30 T2B; 22.5/15kg; BJ 61/51cm; 12 Half Climbs
Beg1 – 40 HLR (or Lying F2H); 20/10kg; BS-up 61/51cm; 30 R-Pulls(str)
Beg2 – 40 HKR (or Lying K2H); 15/7.5kg; BS-up 51cm; 30 R-Pulls (bnt hips)
Beg3 – 40 Sitting K2C; 10/5kg; BS-up 51/41cm; 30 R-Pulls (bnt hips/kns)

 

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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!