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 – 010623

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) Jerk (any) – EMOM 10 min (80-90% of 1RM)

Score = Load
Any Jerk!

CFA LITE Options:
Keep loading so that great form is maintained

then…

2) AGOQ 2019 – WORKOUT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2019/3)

For time:
5 rounds of:
4 muscle-ups*
13 shoulder-to-overheads (61kg/43kg)
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads (83kg/56kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

NB – Take Split Time at end of 1st 5 Rnds
NB – Someone can help you change weights or 2 BB’s can be used

Ages 16-17 and 35-54:
1st 5 Rnds 61/43kg, 2nd 5 Rnds 83/56kg

Ages 14-15:
1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg

Ages 55+:
*C2B Pull-ups (1st 5 Rnds), 1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg

CFA LITE Options:
Int1 – Same
Int2 – 2 M-ups, 55/38kg then 75/50kg
Int3 – 4 B/M-up (B/P) or Jumping M-up, 50/35kg then 70/46kg
Beg1 – C2B Pull-ups (B/P), 43/29kg, then 61/43kg
Beg2 – RR (1m/0.5m), 30/20 then 43/27kg

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!

Featured Image – Thank you @brandoncrear1990 and @marteliers for dropping in for a WOD!!!! All the best on your travels!!!!

__________________________________________

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 – 310523

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

If you completed this WOD yesterday… please chat to the coaches on what to do today (i.e. catch up on what you have missed this week, or hit a WOD from our AFL Training Program)!

1) Take 5 min to accumulate as much time in a Freestanding Handstand Hold in a Square 1.22m x 1.22m

(NB – hand mvt allowed, so long as you stay in the square)

Score = Total Time (in sec – 1 sec = 1 Rep)

CFA LITE Options:

Int1/2/3 – Same as Rx

Beg1 – Freestanding Handstand Hold (against wall)

Beg2 – Piked Hold (feet on 61cm/51cm box)

Beg 3 – Piked Hold (feet on floor)

then…

2) Complete 3 Rnds FT of:
200m Bumper Plate Run (25kg/15kg)
33 T2B
200m Farmers Walk/Jog (32kgx2/24kgx2)

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
Use closest DB/KB

Int1 – 30 T2B, 28kgx2/22kgx2

Int2 – 27 T2B; 20/10kg, 28kgx2/20kgx2

Int3- 25 T2B; 20/10kg, 28kgx2/20kgx2

Beg1 – 15/10kg, 33 HLR, 24kgx2/16kgx2

Beg2 – 10/5kg, 33 HKR, 20kgx2/10kgx2

Beg2 – 5/2.5kg, 30 Seated K2C, 16kgx2/8kgx2

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!

Featured Image – A Massive Congrats to JP and Anrike on their wedding over the weekend!!!!! God Bless you and your union!!!!

__________________________________________

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 @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 – 300523

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) Clean (squat), plus 4 Front Squats – E90sOn90s for 9 min (6 Rnds, start 70% Max Clean, climb Max Day)

Score = Max Load

CFA LITE Options:
Keep loading so that great form is maintained

then…

2) Complete 3 Rnds of the following for Max Reps:
AMRAP 4 min:
30 KB Swings (32kg/24kg)
20 KB Step-ups (on Chest) (32kg/24kg at 61/51cm)
AMRAP Burpee Box Jump Over (61cm/51cm)

Rest 1 min

Score = Total Reps

CFA LITE Options:
Int1 – 28/20kg
Int2 – 24/16kg
Int3 – 22/12kg
Beg1 – BBSO (61/51cm); 20/12kg
Beg2 – BBSO (41cm); 16/10kg
Beg3 – BBSO (31cm); 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!

Featured Image – Paul and Mark on the Semi-Final Linda… which had a twist of some heavy DB Bench Pressing!

__________________________________________

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 @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 – 290523

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

If you completed this WOD yesterday… please chat to the coaches on what to do today (i.e. catch up on what you have missed this week, or hit a WOD from our AFL Training Program)!

1) Practice:
– C2W HSPU
– C2B Pull-ups

Score = For Quality

then…

2) Complete 5 Rnds of the following FT:
500m Run (or 40x 7.62m)
12 C2W HSPU
20 C2B Pull-ups

TC – 30 min

Score = Total Reps

If running 7.62m shuttles – 1x 7.62m = 1 rep; if running ouside 10m = 1 Rep

CFA LITE Options:
Int1 – 8 C2W HSPU; 16 C2B
Int2 – 12 (1/2abm); 12 C2B
Int3 – 12 (2/3 abm); 10 C2B
Beg1 – PPU (61/51cm); 20 PU (P/G)
Beg2 – 400m (30 S-R); PPU (51cm/Flr); 20 RR (1/0.5m)
Beg3 – 300m (20 S-R); PPU (Flr/Kns); 20 RR (0.5/0m)

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!

Featured Image – @renegadegames … the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … Today we complete Test 6 above for our class!  Image courtesy of Games.CrossFit.com

__________________________________________

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 @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 – 270523

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

If you completed this WOD yesterday… please chat to the coaches on what to do today (i.e. catch up on what you have missed this week, or hit a WOD from our AFL Training Program)!

1)
a) OHS – Build to a moderately heavy load from the floor (67-70% 1RM)

Score = For Quality

b) Practice Rope Climbing (Legless or your scaled equivalent)

Score = For Quality

CFA LITE Options:
Keep loading so that great form is maintained

then…

2) CrossFit Games 2023 – Individuals Semi-Finals – Event 6

For time:
20 overhead squats
500-m row
3 handstand walk pirouettes
2 seated legless rope climbs
20 strict chest-to-wall handstand push-ups
2 seated legless rope climbs
3 handstand walk pirouettes
500-m row
20 overhead squats

Time cap: 15 minutes (men); 16 minutes (women) but rest 2 min then continue and finish the workout today if not completed at cap!

♀ 125 lb (55kg)
♂ 185 lb (83kg)

Score = Time/TC plus 1 sec/rep missed

Notes:
Rope height (4.1m)
HSW Pirouttes (1x Pirroutte every 3m)
HSPU line 76cm long, 25cm from wall
Row sub SDHP – 20/12kg

CFA LITE Options:
Level1 – 80/53kg; HSW 9 m w 2 Pir.; 18 C2W HSPU
Level2 – 75/50kg; HSW 9 m w 2 Pir.; 2x S-LL RC 3,7m; 18 C2W HSPU
Level3 – 73/48kg; HSW 9 m w 1 Pir.; 1.5x S-LL RC 3,7m; 15 C2W HSPU
Level4 – 70/45kg; ; HSW 9 m w 1 Pir.;1.5x S-LL RC 3,7m; 15 C2W HSPU
Int1 – 65/44kg; HSW 9 m w 1 Pir.; 1x S-LL RC 3,7m; 12 C2W HSPU
Int2 – 60/40kg; HSW 9 m; 2x LL RC 3,7m(no jump); 15 C2W HSPU (1/2 abm at 0.5m)
Int3 – 55/35kg; HSW 6 m/4 WW; 12 LL R-PU; 15 C2W HSPU (2/3 abm at 1 m)
Beg1 – 50/30kg; 4 Half WW; 12 R-PU (Leg ass. or 6 R-Pulls- str); 20 PPU (61/51cm); SDHP 16/10kg
Beg2 – 40/25kg; 4 1-step WW; 12 R-Pulls (hips bend); 20 PPU (51cm/Flr); 400m Row or 50 SDHP 12/8kg
Beg3 – 30/20kg; 4 WormW; 12 R-Pulls (hips, kns bend); 20 PPU (Flr/Kns 2x abm); 400m Row or 50 SDHP 8/5kg

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!

Featured Image – @renegadegames … the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … Today we complete Test 6 above for our class!  Image courtesy of Games.CrossFit.com

__________________________________________

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 @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 – 260523

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) OHS – Build to a moderately heavy load from the floor (67-70% 1RM)

Score = For Quality

b) Practice Rope Climbing (Legless or your scaled equivalent)

Score = For Quality

CFA LITE Options:
Keep loading so that great form is maintained

then…

2) CrossFit Games 2023 – Individuals Semi-Finals – Event 6

For time:
20 overhead squats
500-m row
3 handstand walk pirouettes
2 seated legless rope climbs
20 strict chest-to-wall handstand push-ups
2 seated legless rope climbs
3 handstand walk pirouettes
500-m row
20 overhead squats

Time cap: 15 minutes (men); 16 minutes (women) but rest 2 min then continue and finish the workout today if not completed at cap!

♀ 125 lb (55kg)
♂ 185 lb (83kg)

Score = Time/TC plus 1 sec/rep missed

Notes:
Rope height (4.1m)
HSW Pirouttes (1x Pirroutte every 3m)
HSPU line 76cm long, 25cm from wall
Row sub SDHP – 20/12kg

CFA LITE Options:
Level1 – 80/53kg; HSW 9 m w 2 Pir.; 18 C2W HSPU
Level2 – 75/50kg; HSW 9 m w 2 Pir.; 2x S-LL RC 3,7m; 18 C2W HSPU
Level3 – 73/48kg; HSW 9 m w 1 Pir.; 1.5x S-LL RC 3,7m; 15 C2W HSPU
Level4 – 70/45kg; ; HSW 9 m w 1 Pir.;1.5x S-LL RC 3,7m; 15 C2W HSPU
Int1 – 65/44kg; HSW 9 m w 1 Pir.; 1x S-LL RC 3,7m; 12 C2W HSPU
Int2 – 60/40kg; HSW 9 m; 2x LL RC 3,7m(no jump); 15 C2W HSPU (1/2 abm at 0.5m)
Int3 – 55/35kg; HSW 6 m/4 WW; 12 LL R-PU; 15 C2W HSPU (2/3 abm at 1 m)
Beg1 – 50/30kg; 4 Half WW; 12 R-PU (Leg ass. or 6 R-Pulls- str); 20 PPU (61/51cm); SDHP 16/10kg
Beg2 – 40/25kg; 4 1-step WW; 12 R-Pulls (hips bend); 20 PPU (51cm/Flr); 400m Row or 50 SDHP 12/8kg
Beg3 – 30/20kg; 4 WormW; 12 R-Pulls (hips, kns bend); 20 PPU (Flr/Kns 2x abm); 400m Row or 50 SDHP 8/5kg

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!

Featured Image – @renegadegames … the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … Today we complete Test 4 and 5 above for our class!  Image courtesy of Games.CrossFit.com

__________________________________________

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 @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 – 250523

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) Warm-up – Build ENOM for 7 min to a Heavy Snatch (80-90% of 1RM)

Score = Load
Any snatch!

CFA LITE Options:
Keep loading so that great form is maintained

then…

2) CrossFit Games 2023 – Individuals Semi-Finals – Event 4

For load:
Run 800 m
Max snatch

Time cap: 6 minutes. Following the time cap, athletes will have 2 minutes to reset for Test 5.

Score = Max Load

2 min Rest… into Test 5…

CrossFit Games 2023 – Individuals Semi-Finals – Event 5
For time:
8 snatches
Run 800 m

Time cap: 6 minutes

Score = Tim/TC plus 1 sec/rep missed

♀ 125 lb (55kg)
♂ 185 lb (83kg)

CFA LITE Options:
Any Snatch
Level1 – 80/53kg
Level2 – 75/50kg
Level3 – 73/48kg
Level4 – 70/45kg
Int1 – 65/44kg
Int2 – 60/40kg
Int3 – 55/35kg
Beg1 – 50/30kg
Beg2 – 40/25kg; Run 600m
Beg3 – 30/20kg; Run 500m

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!

Featured Image – @renegadegames … the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … Today we complete Test 3 (Semi-Final’s Linda) above for our class!  Image courtesy of Games.CrossFit.com

__________________________________________

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 @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 – 240523

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 DB Floor Press / Squat Cleans

Score = For Quality

then…

2) CrossFit Games 2023 – Individuals Semi-Finals – Event 3

For time: Semifinals Linda — 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Deadlifts
Dumbbell bench presses
Squat cleans

Time cap: 17 minutes

♀ 220-lb (100kg) deadlifts, 60-lb (27kg) dumbbells, 105-lb (47kg) squat cleans
♂ 295-lb (134kg) deadlifts, 90-lb (40kg) dumbbells, 145-lb (65kg) squat cleans

CFA LITE Options:
Loads below – DL – DB x2 – SC
Rx – 134/100kg; 40/27kg; 65/47kg
Level1 – 127/85kg; 38/25kg; 62/41kg
Level2 – 120/80kg; 36/24kg; 59/39kg
Level3 – 115/75kg; 35/22.5kg; 57/38kg
Level4 – 110-/72kg; 32/20kg; 55/37kg
Int1 – 105/70kg; 25/20kg; 52/35kg
Int2 – 95/65kg; 22.5/15kg; 50/32kg
Int3 – 85/60kg; 22.5/15kg; 45/30kg
Beg1 – 75/45kg; 15/10kg; 40/30kg
Beg2 – 60/30kg; 10/7kg; 35/20kg
Beg3 – 50/25kg; 7.5/5kg; 25/15kg

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!

Featured Image – @renegadegames … the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … Today we complete Test 2 above for our class!  Image courtesy of Games.CrossFit.com

__________________________________________

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 @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 – 230523

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 –
a) Ring complex below
b) Pistols

Score = For Quality

CFA LITE Options:
Keep loading so that great form is maintained

then…

2) CrossFit Games 2023 – Individuals Semi-Finals – Event 2

As many reps as possible in 3 minutes of:
5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 single-leg squats
Max burpees over box

Complete 3 rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds.

TC – 11 min

Score = Total Reps

NB – 1 unbroken complex on rings counts 1 rep
♀ Wear a 10-lb (4.5kg) ruck, 24-inch (61cm) box
♂ Wear a 20-lb (9.1kg) ruck, 30-inch (76cm) box

CFA LITE Options:
RX WEAR WEIGHT VEST, REST DO NOT
Int1 – 1T2B-1BMU-1BarDip; 15 Pistols
Int2 – 1BMU(R/B)-1BarDip-1T2Bl; 15 Pist. (Green/Hold Rings); BBJO (61/51cm)
Int3 – 1BMU(B/P)-1BarDip-1T2B (B/P); 15 Pist. (Hip Crease just at/above Hor); BBJO (61/51cm)
Beg1 – 1PU(G/P)-1HLR-1Push-up; 15 Bench Pistol (just above hor); BBSO (61/51cm)
Beg2 – 1Jump-PU(3/4 forearm)-1HKR-1Push-up (Ts/2x kns); 15 Lunges; BBSO (51/38cm)
Beg3 – 1Jump-PU(1/2 forearm)-1HKR-1Push-up (2x PU kns/1x PU kns); 10 Static-Lunges; Bps

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!

Featured Image – @renegadegames … the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … Today we complete an adapted version of Test 1 above for our class!  Image courtesy of Games.CrossFit.com

__________________________________________

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 @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 – 220523

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

If you completed these wods yesterday… chat to the coaches on doing something you missed this week or on our AFL Competitors training program!

Adapted for class – CrossFit Games 2023 – Individuals Semi-Finals – Event 1

In groups of 5 …. AMRAP the following for 24 min (6 Rnds):
AMRAP 2 min – Airbike (cal)
AMRAP 2 min – Hand-over-hand Sled Pull (m)
AMRAP 2 min – Run (50m shuttles or 7.52m)
AMRAP 2 min – Kipping Horizontal Ring Row

Score = Total Reps

♀ 180 lb (82kg – 35kg plus 47kg)
♂ 225 lb (102kg – 35kg plus 67kg)
Running 50m shuttles – 10m = 1 Rep;
If running 7.62m shuttles – 1xc 7.62m = 1 rep
Sled 1m = 1 Rep
RX Horiz. RR – set rings or feet so that body is horizontal with Ring straps vertical

CFA LITE Options:
Sled weighs 35kg
Int1/2 – 82/55kg – 35kg,47kg/35kg,20kg
Int3 – 75/50kg – 35kg,40kg/35kg,15kg; RR (2m/1.5m)
Beg1 – 65/45kg – 35kg,30kg/35kg,10kg; RR (1.5/1m)
Beg2/3 – 45/35kg – 35kg,10kg/35kg; RR (0m/plus 0.5m)

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!