CrossFit Algoa (Port Elizabeth) WOD – Fri, 24 Nov 2023

CrossFit Algoa (Port Elizabeth) WOD – Fri, 24 Nov 2023

 

FUN IN THE SUN – “SUNS OUT  GUNS OUT BEACH WOD”

  • Meet – Sat 9:30 Summerstrand Life Saver Clubhouse

  • Friends and Family Welcome!

  • Come hang out with us afterwards and Bring Refreshments/Recovery food for after the workout!

  • Dress to train in the sand…. Speedo’s and Bikini’s Optional 😉

 

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…

…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

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 @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 251123 – REMINDER  BEACH WOD (see details below)

 

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) CrossFit Algoa’s WOUNDED ANIMAL 4…

Complete the following FT (T2,3):
40 Muscle-ups
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

 

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

 

CrossFit Algoa’s LITE variant of WOUNDED ANIMAL 4…

Int1 – 30, HSW 5m
Int2 – 20, HSW 4m
Int3 – 30 B/MU (B/P) or Jumping MU, HSW 3m or 1 WW
Beg1 – 30 PU (P/G), 30/20 PU (t), 7.62m BW (Str)
Beg2 – 30 RR (1/0.5m), 30/20 PU (k), 7.62m BW (Bnt)

 

then…

 

2) AMRAP the following for 24 min:
100 DU
20 DB Snatches (30kg/20kg)
400m Run

 

Score = Total Reps
10m = 1 Rep
DB – both heads of DB touch floor (power/muscle-snatch)

 

CFA LITE Options:
Int1 – 90 DU
Int2 – 80 DU, 25/15kg
Int3 – 70 DU, 20/15kg
Beg1 – 100 SU, 15/10kg
Beg2 – 100 SU, 10/7.5kg, AMRAP20
Beg3/TChal – 70 SU, 7.5/5kg, AMRAP20

 

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 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!

 

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