Featured Image – “Fun in the Sun” – Beach WOD this past Saterday!! Great turnout!!!!!

 

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

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 – 281123

 

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) Event 2 – Regionals CrossFit Games …

AMRAP 3 min – HS Walk (m)

Score = Dist (m)

 

LITE: 
Wall Walk std – line 76cm long, 25cm from wall
WW start line 76cm long, 152cm M/ 139cm F
Int3 – HSW or Wall Walk
Beg1 – Half WW (76cm long, 90 cm from wall)
Beg2 – 1 Step Wall Walks
Beg3 – Static Wall Walk (ft only move) or Worm Walks

 

Then…

 

2) Mixed Tabata of the following Movements for 12 min with BB at 35kg/25kg:
1st 20 sec – Power Snatch
2nd 20 sec – OHS
3rd 20 sec – Rear Rack Push Press

 

Score = Total Reps

 

LITE:
If cannot RR PP do Front Rack
Int1/2 – same
Int3 – 30/20kg
Beg1 – 25/15kg
Beg2 – 15/10kg
Beg3/TC – 10/7kg

 

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!