Categorized as: CrossFit

CrossFit Algoa (Port Elizabeth) WOD – Tues, 13 June 2023

For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (17 June) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

__________________________________________

 

Five (5) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 130623

 

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) Complete the following AMRAP for 12 min:
Min 1 – T2B
Min 2 – Hang Power Cleans (70kg/49kg)

 

Score = Total Reps

 

LITE Options:
Level3 – 65/44kg
Level4 – 60/40kg
Int1 – 55/37kg
Int2 – 50/33kg
Int3 – Toes2Chest, 47/31kg
Beg1 – HLR, 43/27kg
Beg2 – HKR, 30/20kg

 

then…

 

2) Complete the following FT:
400m Farmers Walk (32kgx2/24kg2)
30 DB/KB Box Step Overs (32kgx2/24kgx2 at 61cm/51cm)
10 Peg Boards (2.1m)

 

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

 

Equip Options:
Do longitudinal Pull-ups if you do not have a Peg Board, placing feet on wall like for Peg B.
PS – Use a combo of KB and DB if DB limited

 

LITE Options:
T2 (Level 2) – 7 PB
T1 (Level 4) – 7x Half climbs
Int1 – 30kgx2/20kgx2, 60 PB PU (ft on wall) (6 for 1)
Int2 – 30kgx2/20kgx2, 55 PB PU (ft on wall) (6 for 1)
Int3 – 25kgx2/15kgx2, 50 PB PU
Beg1 – 20kgx2/12kgx2 at 61/51cm, 50 Long PU (G/P)
Beg2 – 15kgx2/10kgx2 at 51cm, 50 RR (1/0.5m)
Beg3 – 10kgx2/5kgx2 at 38cm, 12 RR (0.5m/0m)

 

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 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 and 5th in 2019. 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!

 

CrossFit Algoa (Port Elizabeth) WOD – Mon, 12 June 2023

For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (17 June) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

__________________________________________

 

Five (5) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 120623

 

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) Same as last week – increase loading by 2.5-5% across Rnds…

Front Squat 5-4-3-2-1 – E2ndMon2ndm for 10 min (5 Rnds)

 

Score = Total Loading (Sum of loads x Reps for each Rnd)

Loading Guideline – 5 (70-75%)-4(75-80%)-3(80-85%)-2(85-90%)-1(90-95%)

 

then…

 

2) AMRAP the following for 18 min:
400m Run 0r 30x 7.62m S-Run
20 KB Snatch (32kg/24kg)
6 Wall Walks
20 Crossover SU
80 DU

Score = Total Reps

RX = 160/Rnd (see LITE below)

 

LITE Variations:
Int1 – 24/16kg; 70 DU
Int2 – 24/16kg; 60 DU; 5 WW
Int3 – 24/16kg; 50 DU; 4 WW
Beg1 – KB 16/12kg or DB Swing 15/10kg, 5 Half WW; 10 CO SU; 90 SU
Beg2 – KB 12/8kg or DBS 10/7kg, 5x 1-step WW, 100 SU
Beg3 – DBS 7/5kg, 5x WormW, 80 SU

 

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 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 and 5th in 2019. 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!

 

CrossFit Algoa (Port Elizabeth) WOD – Sat, 10 June 2023

For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (17 June) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

__________________________________________

 

Eight (8) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 100623

 

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) Practice – Traverse with Dips

 

Score = For Quality

 

CFA Lite Options:
See Lite Options below

 

then…

a) An AFL/CFA Benchmark: “Elevated Elizabeth meets Frantasy Land”

For Time:
18-12-9 of:
*Traverse 12m, 6 Dips to start each Rnd
Thrusters (43kg/29kg)
Pull-ups

Into…

15-9-6 of:
*Traverse 15m, 7 Dips to start each Rnd
Hang Squat Clean Thruster (Hang Cluster) (52kg/34kg)
C2B Pull-ups

Rest 2 min

12-6-3 of:
*Traverse 18m, 8 Dips to start each Rnd
Squat Clean Thrusters (Clusters) (61kg/43kg)
Bar M-up

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

 

NOTES:
If no parrallel bars place 2 boxes on top of each other and place 2-3 boxes next to each other!
Dips and Traverse can be broken up as needed!

 

CFA LITE Options:
Rx Trav/Dips is – If Trav 150cm then 8x-10x-12x 150cm w 5-6-7 Bar/Box dips (break as needed)
Each Trav length above and below counts a as a rep!
Int1 – same; 47/33kg; 57/36kg; 9-4-1 B-MU (R/B); Trav 6x-8x-12x 76cm w 4-5-6 Bar/Box dips;
Int2 – same; 45/32kg, C2B ; 55/35kg, B-MU (B/P); Trav 4x-7x-10x 76cm w 4-5-6 Bar/Box dips;
Int3 – same; 43/29kg, PU; 50/32kg, C2B; Trav 3x-6x-9x 76cm w 3-4-5 Bar/Box dips;
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups; Trav 9x-6x-3x 76cm w Bar or R-dips (B/P)
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K); Crab W Trav. on parr (0.5m long). 12x-15x-18x w Seated P-dips (Legs str)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K); ; Crab W Trav. on parr (0.5m long). 9x-12x-15x w Seated P-dips (Legs 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 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 and 5th in 2019. 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!

 

CrossFit Algoa (Port Elizabeth) WOD – Fri, 9 June 2023

Eight (8) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (17 June) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

__________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 090623

 

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) Practice – Traverse with Dips

 

Score = For Quality

 

CFA Lite Options:
See Lite Options below

 

then…

a) An AFL/CFA Benchmark: “Elevated Elizabeth meets Frantasy Land”

For Time:
18-12-9 of:
*Traverse 12m, 6 Dips to start each Rnd
Thrusters (43kg/29kg)
Pull-ups

Into…

15-9-6 of:
*Traverse 15m, 7 Dips to start each Rnd
Hang Squat Clean Thruster (Hang Cluster) (52kg/34kg)
C2B Pull-ups

Rest 2 min

12-6-3 of:
*Traverse 18m, 8 Dips to start each Rnd
Squat Clean Thrusters (Clusters) (61kg/43kg)
Bar M-up

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

 

NOTES:
If no parrallel bars place 2 boxes on top of each other and place 2-3 boxes next to each other!
Dips and Traverse can be broken up as needed!

 

CFA LITE Options:
Rx Trav/Dips is – If Trav 150cm then 8x-10x-12x 150cm w 5-6-7 Bar/Box dips (break as needed)
Each Trav length above and below counts a as a rep!
Int1 – same; 47/33kg; 57/36kg; 9-4-1 B-MU (R/B); Trav 6x-8x-12x 76cm w 4-5-6 Bar/Box dips;
Int2 – same; 45/32kg, C2B ; 55/35kg, B-MU (B/P); Trav 4x-7x-10x 76cm w 4-5-6 Bar/Box dips;
Int3 – same; 43/29kg, PU; 50/32kg, C2B; Trav 3x-6x-9x 76cm w 3-4-5 Bar/Box dips;
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups; Trav 9x-6x-3x 76cm w Bar or R-dips (B/P)
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K); Crab W Trav. on parr (0.5m long). 12x-15x-18x w Seated P-dips (Legs str)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K); ; Crab W Trav. on parr (0.5m long). 9x-12x-15x w Seated P-dips (Legs 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 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 and 5th in 2019. 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!

 

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 8 June 2023

Eight (8) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (17 June) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

__________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 080623

 

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

Repeat from 30 May 2019…

1) CrossFit HQ WOD (190521)

3 rounds for time of:
1000-m row
15 Clean (any) and Jerks (any) (61kg/43kg)

 

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed
CFA Sub: 1000m Row – 100 SDHP (20kg/13kg)

 

CFA LITE Options:
Int1 – same
Int2 – 55/38kg, 1000m Row sub 100 SDHP (20/13kg)
Int3 – 50/35kg, 1000m Row sub 100 SDHP (20/13kg)
Beg1 – 40/25kg, 900m Row sub 90 SDHP (16/12kg)
Beg2 – 25/15kg, 750m Row sub 75 SDHP (12/8kg)

 

then…

 

2) Complete 4 Rnds of the following FT:
20 sec L-sit cumulative hold time
20 sec X-Bridge Non-dominant cumulative hold time
20 sec X-Bridge Dominant cumulative hold time
20 Hallow Rocks
20 Hallow Arch Rocks

 

TC = 10 min

Score = Time/TC plus 1 sec/Rep missed

 

CFA LITE Options:
Int1 – same
Int2 – weak L-sit, Side-B (arm up)
Int3 – 1 leg L-sit, Side-B
Beg1 – Tuck sit, Side-B, Hall Rock Lifts, Hallow Arch Lifts (superman)
Beg2 – Tuck sit (1 ft down), Kneeling Side-B, Hallow Crunch, Supermans

 

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 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 and 5th in 2019. 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!

 

CrossFit Algoa (Port Elizabeth) WOD – Wed, 7 June 2023

Featured Image – Ten (9) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 070623

 

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) Practice Rope Climbing (Spanish Wrap/ X /Reverse X)

 

Score = For Quality

 

then…

 

2) Kick-start TChallenge Test 4 (Re-Test)

CrossFit Games Age Group Semi-Finals 2023

https://games.crossfit.com/workouts/semifinals/2023?division=6

TEST 4
(100 points)

For time:
20 burpee box jump-overs

2 rounds of:
20 kettlebell box step-ups
2 rope climbs

2 rounds of:
20 kettlebell goblet squats 2 legless rope climbs
20 burpee box jump-overs

 

♀ 20-inch box, 53-lb kettlebell, 15-foot rope climb
♂ 20-inch box, 70-lb kettlebell, 15-foot rope climb

 

Time cap: 15 minutes

Score = Time/Tc plus 1 sec/rep missed

 

TEST 4 RX VARIATIONS

If you are in the Age Groups below – RX is at your load below and/or variations for your Age Group! Those under 35 yrs see the CFA LITE V’s for scaling!

Teenagers 16-17, Masters 35-54
♀ 20-inch box, 53-lb (24kg) kettlebell, 15-ft (4.57m) rope climb
♂ 20-inch box, 70-lb (32kg) kettlebell, 15-ft (4.57m) rope climb

Teenagers 14-15, Masters 55+
♀ 20-inch box, 35-lb (16kg) kettlebell, 12-ft (3.66m) rope climb
♂ 20-inch box, 53-lb (24kg) kettlebell, 12-ft (3.66m) rope climb

RX box all divisions – 51cm

For Individuals <35 years use the values below…for scaling

 

CFA LITE Options:
NB – T2 (level 2) 2 RC, 2 LL-RC; 32/24kg
NB – T1 (level 4) 2 RC, 2x 3.7m LL-RC; 28/22kg
Int1 – 51cm; 2 RC; 1x 3.7m LL-RC or 12 LL-Rope PU; 24/16kg
Int2 – 51cm; RC 3.7m; 10 LL-Rope PU; 24/16kg
Int3 – 51cm; RC – 2 pulls/climb; 8 LL-Rope PU; 24/16kg
Beg1 – 17 B-BSO (51cm); 6 Rope Pulls – Stand to Lying (str); 20/12kg
Beg2 – 15 B-BSO (41cm); 6 Rope Pulls – Stand to Lying (bnt hips); 16/10kg
Beg3 – 12 B-BSO (31cm); 6 Rope Pulls – Stand to Lying (bnt hips/kns); 12/8kg

 

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 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 and 5th in 2019. 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!

 

CrossFit Algoa (Port Elizabeth) WOD – Tues, 6 June 2023

Featured Image – Ten (10) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 060623

 

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) TChallenge members complete Test 2 and 3 below… class completes a similar workout to Test 2 below and then completes Test 3!

 

1A) Class WOD:

5 intervals of 2 minutes of work followed by 1 minute of rest:
7 Deadlifts
5 Hang Power Cleans
2 Cluster

 

Rx – 70kg/45kg

Score = Sum of Reps on each of the 5 Intervals

 

CFA LITE Options (Part A):
Rx – 70/45kg
Level1 – 67/44kg
Level2 – 65/43kg
Level3 – 60/40kg
Level4 – 55/37kg
Int1 – 50/35kg
Int2 – 47/32kg
Int3 – 45/30kg
Beg1 – 40/27kg
Beg2 – 30/20kg
Beg3 – 20/12kg

 

1B) Kick-start TChallenge Test 2 and 3

CrossFit Games Age Group Semi-Finals 2023

https://games.crossfit.com/workouts/semifinals/2023?division=6

TESTS 3A AND 3B

TEST 3A: (100 points)

5 intervals of 2 minutes of work followed by 1 minute of rest:
7 deadlifts
5 cleans
3 shoulder-to-overheads

♀ 135 lb ♂ 185 lb

 

Score = Sum of Reps on each of the 5 Intervals

 

Then … Class and T/Challenge Members complete…

TEST 3B: (50 points)

After the final 1-minute rest in Test 3A, athletes will have 5 minutes to establish a max freestanding handstand hold.

Time cap: 5 minutes

 

Score = Max Hold Time

 

TEST 3A RX VARIATIONS

If you are in the Age Groups below – RX is at your load below and/or variations for your Age Group! Those under 35 yrs see the CFA LITE V’s for scaling!

Masters 35-44
♀ 135 lb ♂ 185 lb

Teenagers 14-15
♀ 85 lb ♂ 115 lb

Teenagers 16-17, Masters 45-54
♀ 105 lb ♂ 155 lb

Masters 55+
♀ 95 lb ♂ 135 lb

 

NOTES
You must submit a score higher than 0 for Test 3A to be able to submit a score for Test 3B.
The minimum acceptable weights in kilograms for the barbells are 38 kg (85 lb), 43 kg (95 lb), 47 kg (105 lb), 52
kg (115 lb), 61 kg (135 lb), 70 kg (155 lb), and 83 kg (185 lb).

This test (3B) begins with the athlete standing outside of the 4-foot by 4-foot (1.22m x1.22m) taped-off box.
The judge will begin the timer when both of the athlete’s hands are placed inside the designated handstand area and both feet are off the ground. Time stops when the athlete touches or reaches beyond the border of the designated box with their hand, or when any other part of the athlete’s body other than the hands touches the ground.
Within the 5-minute window, athletes may make as many or as few attempts as they’d like. As long as the athlete has started their attempt (both feet off the ground) before the 5-minute time cap, any attempt in progress may continue until the athlete falls or steps out of bounds.
The athlete’s score will be their longest freestanding handstand attempt.
When both tests are complete, walk to the camera and state the password.

 

CFA LITE Options (3A):
Rx – 83/61kg
Level1 – 80/53kg
Level2 – 75/50kg
Level3 – 73/47kg
Level4 – 70/45kg
Int1 – 65/43kg
Int2 – 60/40kg
Int3 – 55/37kg
Beg1 – 50/35kg
Beg2 – 45/30kg
Beg3 – 30/20kg

For Individuals <35 years use the values below…for scaling

 

CFA LITE Options (3B):
All scalings – 1 x Max Hold time (Max time in 1 attempt). Take as many attempts as needed!
Int3 – Freestand HS at wall (freestanding time OFF wall taken as time); hand mvt allowed
Beg1 – C2W HS hold FT (hands on line 76cm long, 1 m from wall)
Beg2 – 51cm Piked Hold FT
Beg3 – Piked (feet on floor) hold FT

 

TIEBREAK
There is no tiebreak for Test 3A.
In the event of a tie on Test 3B, the score from Test 3A will be used as a tiebreak.
Start on the far side of the designated 4-foot by 4-foot area created for the handstand that will be used for Test 3B.

 

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 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 and 5th in 2019. 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!

 

CrossFit Algoa (Port Elizabeth) WOD – Mon, 5 June 2023

Featured Image – As part of Dave’s Fundraising efforts in getting him to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters trainng shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 040623

 

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) Front Squat 5-4-3-2-1 – E2ndMon2ndm for 10 min (5 Rnds)

 

Score = Total Loading (Sum of loads x Reps for each Rnd)

Loading Guideline – 5 (70-75%)-4(75-80%)-3(80-85%)-2(85-90%)-1(90-95%)

 

CFA LITE:
Keep loading so that great form can be maintained

 

then…

 

2) Kick-start TChallenge Test 1

CrossFit Games Age Group Semi-Finals 2023

https://games.crossfit.com/workouts/semifinals/2023?division=6

TEST 2
(100 points)

Complete as many reps as possible of:
Thrusters
Muscle-ups

*Athletes must complete a minimum number (varied by division) of thrusters and muscle-ups. If this number is not achieved for one movement, any reps over the minimum of the other movement will not count.

♀ 95 lb ♂ 135 lb

 

Time cap: 5 minutes

Score = Total Reps (with prerequisite that both Min reps achieved on each mvt)

 

See notes below!!

TEST 2 RX VARIATIONS
If you are in the Age Groups below – RX is at your load below and/or variations for your Age Group! Those under 35 yrs see the CFA LITE V’s for scaling!

Teenagers 16-17, Masters 35-49
♀ 95 lb, minimums: 15 thrusters and 15 muscle-ups
♂ 135 lb, minimums: 15 thrusters and 15 muscle-ups

Masters 50-59
♀ 95 lb, minimums: 15 thrusters and 10 muscle-ups
♂ 135 lb, minimums: 15 thrusters and 10 muscle-ups

Teenagers 14-15, Masters Men 60+
♀ 75 lb, minimums: 15 thrusters and 10 muscle-ups
♂ 105 lb, minimums: 15 thrusters and 10 muscle-ups

Masters Women 60-64
♀ 75 lb, minimums: 15 thrusters and 5 muscle-ups Masters

Women 65+
♀ 75 lb, minimums: 15 thrusters and 15 C2B Pull-ups

 

NOTES
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbells are 34 kg (75 lb), 43 kg (95 lb), 47 kg (105 lb), and 61 kg (135 lb).

Prior to starting, set up the floor plan as shown.
Athletes may begin with either movement. All athletes will start standing tall at the side of the barbell facing away from it. After the call of “3, 2, 1 … go,” move to the rings or the barbell and begin accumulating reps.
You may switch movements at any time. Your score will be the total number of repetitions completed before the 5-minute time cap.
Athletes must complete the minimum number of repetitions (the minimum varies by division) for both thrusters and muscle-ups for any repetitions above the minimums to count.
If the designated minimum is not achieved for one movement, any reps above the minimum of the other movement will not count.
For example, a 35-year-old athlete has a minimum of 15/15 and completes:
• 5 muscle-ups – Minimum NOT completed. • 27 thrusters – 12 reps above the minimum.

– The thrusters will be adjusted to 15 ; the minimum for the muscle-ups was not met.

• Total score = 20(5 muscle-ups + 15 thrusters)

TIEBREAK
Note the time when the required minimum of BOTH the thrusters and muscle-ups (65+ women: chest-to-bar pull-ups) are completed.
In the event of a tie on total reps, the athlete who completed the minimums of both movements faster will win the tie.

 

CFA LITE Options:
For Individuals <35 years use the values below…for scaling
RX – 61/43kg 15 reps on each
Int1 – 10 MU; 55/38kg
Int2 – 10 B-MU (R/B); 50/35kg
Int3 – 10 B-MU (P/G); 45/30kg
Beg1 – 25 PU (P/G); 35/20kg
Beg2 – 25 RR (1.5/1m); 25/15kg
Beg3 – 25 RR (1/0.5m); 20/12kg

 

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 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 and 5th in 2019. 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!

 

CrossFit Algoa (Port Elizabeth) WOD – Sat, 3 June 2023

Featured Image – As part of Dave’s Fundraising efforts in getting him to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters trainng shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 030623

 

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

 

RX, LITE and HOME WOD

 

If you completed the WOD below yesterday… you will complete some alternative programming!!

 

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

1) 
a) Cleans 1 – EMOM Build to a heavy load (75-85% 1RM) 
Score = For Quality
b) Parallel Bar Traverse – Practice and set-up
Score = For Quality
CFA LITE Options:
Keep loading so that great form is maintained and see below for scaled options!
then…
2) CFG22 – ELIZABETH ELEVATED 21-15-9-9-9 reps FT:
Squat Cleans (61kg/43kg)
Dips (Unb) w 3m Parallel Traverse (every 3rd)
TC – 12 min (w), 10 min (m)
Class Extended TC – 15 min
Score = Time/TC plus 1 sec/rep missed (Record time at F- 12 min and M- 10 min for benchmark score)
NOTE: Each round dips split – 3 unbr sets, with each set beginning w traverse 3m p-bars.  (i.e. trav then 7 dips, a 2nd trav then 7 dips, 3rd trav then 7 dips, for a total of 21 reps on Rnd 1.)
CFA/AFL LITE:
P-bar Trav – use boxes – RX p-bar trav (2 x 76cm box = 4x lengths for each trav ; 1x76cm box = 2x length for e trav).  There are 3 trav of 3m per rnd (i.e. 7 dips, 3m trav, 7 dips 3m trav, 7 dips 3m trav)…see scaling each level (shorter box trav or crab walks B2/3)
Int1 – 55kg/38kg; each Trav 150cm (2x76cm)
Int2 – 50kg/35kg; each Trav 150cm w 18-12-6 RD
Int3 – 45kg/30kg; each Trav 76cm w R-dips (R/B)
Beg1 – 40kg/27kg; each Trav 76cm w Bar or R-dips (B/P)
Beg2 – 35kg/22kg; each Crab W 3m w Seated P-dips (Legs str)
Beg3 – 25kg/15kg; each Crab W 3m w Seated P-dips (Legs 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 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 and 5th in 2019. 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!

 

CrossFit Algoa (Port Elizabeth) WOD – Fri, 2 June 2023

Featured Image – As part of Dave’s Fundraising efforts in getting him to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters trainng shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 020623

 

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) 
a) Cleans 1 – EMOM Build to a heavy load (75-85% 1RM) 
Score = For Quality
b) Parallel Bar Traverse – Practice and set-up
Score = For Quality
CFA LITE Options:
Keep loading so that great form is maintained and see below for scaled options!
then…
2) CFG22 – ELIZABETH ELEVATED 21-15-9-9-9 reps FT:
Squat Cleans (61kg/43kg)
Dips (Unb) w 3m Parallel Traverse (every 3rd)
TC – 12 min (w), 10 min (m)
Class Extended TC – 15 min
Score = Time/TC plus 1 sec/rep missed (Record time at F- 12 min and M- 10 min for benchmark score)
NOTE: Each round dips split – 3 unbr sets, with each set beginning w traverse 3m p-bars.  (i.e. trav then 7 dips, a 2nd trav then 7 dips, 3rd trav then 7 dips, for a total of 21 reps on Rnd 1.)
CFA/AFL LITE:
P-bar Trav – use boxes – RX p-bar trav (2 x 76cm box = 4x lengths for each trav ; 1x76cm box = 2x length for e trav).  There are 3 trav of 3m per rnd (i.e. 7 dips, 3m trav, 7 dips 3m trav, 7 dips 3m trav)…see scaling each level (shorter box trav or crab walks B2/3)
Int1 – 55kg/38kg; each Trav 150cm (2x76cm)
Int2 – 50kg/35kg; each Trav 150cm w 18-12-6 RD
Int3 – 45kg/30kg; each Trav 76cm w R-dips (R/B)
Beg1 – 40kg/27kg; each Trav 76cm w Bar or R-dips (B/P)
Beg2 – 35kg/22kg; each Crab W 3m w Seated P-dips (Legs str)
Beg3 – 25kg/15kg; each Crab W 3m w Seated P-dips (Legs 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 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 and 5th in 2019. 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!

 

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