Featured Image – Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

 

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 – 050124

 

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) Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

 

AMRAP the following for 28 Min:
Burden Run 560 m (25/15kg)

Then 5 Rnds of:
1 OHS (50/35kg)
9 C2B Pull-ups
6 Back Squats (50/35kg)
3 Front squats (50/35kg)

Into…

1 Rnd of:
20 Burpee BJO (61cm/51cm)
20m HS Walking (LITE-Bear Walking)

Repeat from start

 

Score = Total Reps

56/45/50/40-191 Reps/Rnd
10m = 1 Rep

 

LITE:
Int1 – BR-20/10kg, PU, 45/32kg, 16m HSW
Int2 – 43/30kg, 14m HSW
Int3 – 40/28kg, 12m HSW or 4 WW
Beg1 – BR-10/5kg, 35/25kg, PU (P/G), B-BSO (61/51cm), 4x 0.5 WW
Beg2 – 30/20kg, RR (1/0.5m), B-BSO (41cm), 20m BW(str)
Beg3 – BR-5/2.5kg, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

 

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/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!