Featured Image – Members it was ❤️VALENTINES DAY❤️ last past week … SO LETS SHARE SOME ❤️ LOVE ❤️ …IT’S “BRING A FRIEND WEEK” NEXT WEEK AT CROSSFIT ALGOA! The Member who brings the most friends will win himself/herself an awesome Lizzard Stainless Steel CrossFit Algoa Water Bottle! If members are tied on the number of friends brought… we will draw the winner from the bunch!

Let’s have some CrossFit Algoa FUN 🤩…Bring your Buddies!!!!!

 

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#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 – 210225

 

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

 

Hero Wod – Martin

https://www.crossfit.com/essentials/remembering-british-army-private-martin-simon-george-bell

British Army Pvt. Martin Simon George Bell from 2nd Battalion, Parachute Regiment, was killed on Jan. 25, 2011, near the village of Spoor Kalay in Helmand Province, Afghanistan. Bell was fatally wounded by an improvised explosive device as he was moving to assist a comrade who had been injured nearby.

A man of service, Bell served three years as a Police Community Support Officer in West Yorkshire before joining the Parachute Regiment. Bell is survived by his parents, Simon and Elaine, and his brothers, Oliver and Philip.

For time, with a partner:

2,000-m row (or 200 SDHP 20kg/16kg)
100 bodyweight deadlifts
50 thrusters (43kg/29kg)
1,000-m row (or 100 SDHP 20kg/16kg)
100 hand-release push-ups
50 pull-ups
500-m row (or 100 SDHP 20kg/16kg)
100 sit-ups
100 wall-ball shots (9.1kg/6.3kg at 10ft/9ft)

 

TC – 35 min

Score = For Time/TC plus 1sec/Rep missed

Rowing sub – SDHP 10m – 1 Rep

Visitors – reduce by 40-50% of the reps

 

Scaling:
This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half.

 

LITE:

Visitors can complete KB Deadlifts on an appropriately light load (if SDHP 5kg then complete Deads with 1-2x Load KB I.e. 10-12kg)

Int1 – 90% BW;

Int2 – 80% BW; 40/25kg; 90 PU, PU, SU

Int3 – 70% BW; 35/20kg; 80 PU, PU, SU

Beg1 – 65% BW; 30/18kg; SDHP 16/10kg; PU (P/G), 70 PU (Ts)/ Ts up, Kns dwn, 70 SU;  6.3/4.5kg, 10/9ft

Beg2 – 55% BW; 25/15kg; SDHP 12/8kg; 70 PU Ts up, Kns dwn/ Kns, 60 SU; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)

Beg3 – 45% BW; 20/12kg; SDHP 8/5kg; 70 PU (kns)/60 PU (kns), 50 SU or 60 Crunch; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

 

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 7x for the CrossFit Games and has competed 6 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!