🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

 

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#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

 

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)  

ONLINE WHITEBOARD/COACHING – 061026

 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

 

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) Floor Press 3 – E2ndMon2ndM for 10 min (Start 65% 1RM, climb to Max Day)

 

Score = Load

 

FiPE athletes – Bench Press 2-2-2 (80% 1 RM)

 

LITE:

Keep loading so that great form is maintained

 

Then…

 

2) 2019 EECC Heavy Mary meets Light Linda…  all mvts done in a weight vest (WV 9.1/6.3kg)

 

3 RFT in a Weight Vest (WV 9.1/6.3kg):

9 Deadlift (60kg/35kg)

9 Clean (squat) (60kg/35kg)

9 Bench Press (60kg/35kg)

5 HSPU

10 Pistols

15 PU

 

TC = 11 min (Class extended TC 16 min)

 

Score = Time/TC plus 1 sec/rep missed

 

Nb – Do the bench press as a floor press today if you do not use a bench or 2x boxes to bench from.

Today a 2nd BB can be used at the rack if needed!

 

LITE:   

Intermediate ECC (Int1) – No W/Vest, 55/30kg, HSPU(flr/1 Abmat), 10 Box/SU (61/51cm w 24/16kg KB, 10 PU)

Int2 – PU; 50/28kg

Int3 – PU , 45kg/26kg

Beginner (Beg1) – 40/25kg, PU (feet/kneeling), Lunges, 15 RR (1m/0.5m)

Beg2 – RR (0m), 30/20kg

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

EXTRAS

 

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

 

COMPETITORS PROGRAM (AFL TRAINING)

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!