Featured Image – A massive congrats to Tim and Jade on their marriage over the weekend … God Bless your marriage and enjoy the Honeymoon!!!!!
Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:
1) Wanting to get competent in defending yourself and/or loved ones, and/or
2) Wanting to get in shape, and/or
3) Wanting to add some alternative training to your current physical activities…
… look at the following links for more info…
- Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
- Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/
…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!
If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE
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 – 211123
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
1) Repeat on last week, beat your score!!
HSW 5m, 10 HS Opp shoulder taps, HSW 5m, 20 HS Opp shoulder taps ec.. – AMRAP E2ndMon2ndM for 12 min (6 Rnds)
Score = Load
NB – If you fail you can continue from the failed rep (end of set is when you decide to stop)
NB – HS Opp shoulder taps (or scaled options) double each rnd
Int1 – 4m HSW, 8, 16 etc HSOS-taps
Int2 – 3m HSW, 6, 12 etc HSOS-taps
Int3 – 2m HSW or 2 WW, 6, 12 etc OS-taps or against wall on last WW (WWOS-taps)
Beg1 – 4 Half WW, 6, 12 etc WWOS-taps
Beg2 – 4 1-step WW, 10, 20 etc Piked Opp sh aps (61cm)
Beg3 – 4 WormW, 10, 20 etc Piked Opp sh aps (Floor)
2) Reebok CrossFit Games – Open Workout 20.5
Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5
For time, partitioned any way:
120 wall-ball shots
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.
Time cap: 20 minutes
Score = Time/TC plus 1 sec/rep missed
Rx’d (Ages 16-54)
♀14-lb. WB, 9ft
♂20-lb. WB, 10ft
Scaled (Ages 16-54)
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 10ft
♀10-lb. WB, 9ft
♂14-lb. WB, 9ft
Scaled Teenagers 14-15
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 9ft
♀C2B PU, 10-lb. WB, 9ft
♂C2B PU, 20-lb. WB, 9ft
Scaled Masters 55+
♀J-C2B PU, 10lb. WB, 8ft
♂J-C2B PU, 14lb. WB, 8ft
Rx’d (Ages 16-54) – 20-lb. WB, 10ft/14-lb. WB, 9ft
Scaled (Ages 16-54) – PU, 14-lb. WB, 10ft/PU, 10-lb. WB, 9ft
Teenagers 14-15 – 14-lb. WB, 9ft/10-lb. WB, 9ft
Scaled Teenagers 14-15 – PU, 14-lb. WB, 9ft/PU, 10-lb. WB, 9ft
C2B PU, 20-lb. WB, 9ft/C2B PU, 10-lb. WB, 9ft
Scaled Masters 55+
J-C2B PU, 14lb. WB, 8ft/J-C2B PU, 10lb. WB, 8ft
Int1/2/3 – Rx
Beg1 – J-C2B, 6.3/4.5kg to 10/9 ft
Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft)
Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft)
The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org for details & fees.
Dave has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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!