Featured Image – Fun in the Sun… Suns Out, Guns Out after the Benchmark “Surf & Turf”… thanks Coach Garric!

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

ONLINE WHITEBOARD/COACHING – 261124

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Yoke 2x 6m – E90sOn90s for 12 min (Progressive Warmup to Load below or 75% of Max Day)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained

 

then…

 

2)  DVSN ECC Teams 2024 – https://eastcapechamps.co.za/2024-workouts/

TEAM RX: Event 2 – CrossFit Algoa’s It’s a Yoke of a Relay

Team can go in any order… no time cap per athlete

Each Athlete completes 1 Rnd of the following FT:

120m Shuttle Sprint 20x 6m

30m Yoke Walk 5x 6m

60m Sled Push (Low bar/High bar) (35kg plus 40kg/ 35kg plus 15kg) 10x 6m

120m Shuttle Sprint 20x 6m

TC – 20 min ( For Class use a 8 min TC per athlete)

Score = Time/TC plus 1sec/rep missed

NOTES:

*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg

No athlete can be on the working floor at anytime besides the athlete working! This rule is for safety reasons!!

All athletes stand clearly behind the rig against the wall. They are not allowed to change any yoke weights either!

Only 1 person can be in the working lane area at any given time!

Failing to do this will lead to an extra 4 shuttle runs by any team member for each time you break this rule!

 

LITE:

Those who Completed ECC sub with …

S-Run as is for first run, 30/22 cal Ass. Airbike (cyclone 21/15 cal) sub for yoke and 250m Row for final run

Int1 – Sled 35kg, 30kg/35kg, 10kg;  105kg plus 60kg – 145kg/105kg plus 10kg

Ecc Int (Int2) –  Sled 35kg, 30kg/35kg, 10kg; 105kg plus 40kg – 145kg/Yoke Empty – 105kg

Int3 – same I2

Beg1 – 35kg plus 20kg/35kg plus 5kg, 105kg/ 105kg plus 20kg – 125kg but F1 & F2

Beg2 – 15x 6m S-R; 105kg/BB Yoke 40kg plus Green Band on 2x10kg; 35kg plus 15kg/35kg plus 0kg

Beg3- 12x 6m S-R; BB Yoke 30kg plus Green Band on 2x8kg; sled same B2

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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!