Featured Image – @renegadegames are underway this weekend… the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … catch viewing details at 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 – 200523

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!

1) 2x DB Clean & Jerk 1 – EMOM 10 min Climb to a Max Day!

Score = Load (sum of 2x DB)

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

then…

2) For Time:
30 T2B
15 Box Step Overs (32,5kgx2/22,5kgx2 at 61cm/51cm)
10 DB Clean and Jerk (32,5kgx2/22,5kgx2)
5 Legless Rope Climb (4.1m)
5 Rope Climb (4.57m)
10 DB Clean and Jerk (32,5kgx2/22,5kgx2)
15 Box Step Overs (32,5kgx2/22,5kgx2 at 61cm/51cm)
30 T2B

TC – 16 minutes

Score = Time/TC plus 1 sec/rep missed
NB – any DB CJ (approx 65-70% 1 RM)
NB – BSO is Farmers Carry only

CFA LITE Options:
T2B – feet to hands (lying)
Int1 – 26 T2B; 30×2/20×2; 4 LL 3.7m(no jump), 5 RC
Int2 – 23 T2B; 25×2/15×2; 3 Half Climbs (no jump), 4 RC
Int3 – 20 T2B; 22.5×2/15xs at 61/51cm; 18 LL Rope PU; 4 RC (2 pulls)
Beg1 – 30 HLR (or Lying F2H); 20×2/10×2 at 61/51cm; 20 R-Pulls(str) or 42 Leg ass. R-PU
Beg2 – 30 HKR (or Lying K2H); 15×2/7.5×2 at 51cm; 20 R-Pulls (bnt hips)
Beg3 – 30 Sitting K2C; 10×2/5x at 51/41cm; 20 R-Pulls (bnt hips/kns)

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 are underway this weekend… the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … catch viewing details at 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 – 190523

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) 2x DB Clean & Jerk 1 – EMOM 10 min Climb to a Max Day!

Score = Load (sum of 2x DB)

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

then…

2) For Time:
30 T2B
15 Box Step Overs (32,5kgx2/22,5kgx2 at 61cm/51cm)
10 DB Clean and Jerk (32,5kgx2/22,5kgx2)
5 Legless Rope Climb (4.1m)
5 Rope Climb (4.57m)
10 DB Clean and Jerk (32,5kgx2/22,5kgx2)
15 Box Step Overs (32,5kgx2/22,5kgx2 at 61cm/51cm)
30 T2B

TC – 16 minutes

Score = Time/TC plus 1 sec/rep missed
NB – any DB CJ (approx 65-70% 1 RM)
NB – BSO is Farmers Carry only

CFA LITE Options:
T2B – feet to hands (lying)
Int1 – 26 T2B; 30×2/20×2; 4 LL 3.7m(no jump), 5 RC
Int2 – 23 T2B; 25×2/15×2; 3 Half Climbs (no jump), 4 RC
Int3 – 20 T2B; 22.5×2/15xs at 61/51cm; 18 LL Rope PU; 4 RC (2 pulls)
Beg1 – 30 HLR (or Lying F2H); 20×2/10×2 at 61/51cm; 20 R-Pulls(str) or 42 Leg ass. R-PU
Beg2 – 30 HKR (or Lying K2H); 15×2/7.5×2 at 51cm; 20 R-Pulls (bnt hips)
Beg3 – 30 Sitting K2C; 10×2/5x at 51/41cm; 20 R-Pulls (bnt hips/kns)

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 – @oldballieafl and @crossfitalgoa member, Okkert, with his best Spiderman pose!!:)

__________________________________________

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 – 180523

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) DB HSPU
b) 1 Arm Overhead, 1 Arm Front Rack Lunges

Score = For Quality

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

then…

2) For Time:
9-12-15 DB HSPU (Deficit on DB)
18-24-30 DB Clusters (30kg x1/22.5kg x1)
27-36-45 Pistols (alt.)
10m – 10m – 10m 1 Arm Overhead, 1 Arm Front Rack Lunges (30kgx2/22.5kgx2)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

Note – 10m = 10 Reps for lunge (5m must be unbroken for RX; Non-RX can rest as needed)

CFA LITE Options:
RX DB – 30kgx2/22.5kgx2
Int1 – HSPU (1.5 def/Flr), 21-30-39 Pistols, 22.5/15kg, DB 1 OH, 1 FR (25kgx2/20kgx2)
Int2 – HSPU (Flr/1 abm), 21-30-39 Pistol (Green/Hold Rings), 22.5/15kg, DB 1 OH, 1 FR (22.5kgx2/16kgx2)
Int3 – HSPU (1/2 Abm), 21-30-39 Pistol (Hip Crease just above Hor), 20/12kg, DB 1 OH, 1 FR (20kgx2/12kgx2)
Beg1 – PPU (61/51cm),Lunges, 15/10kg, DB 1 OH, 1 FR (15kgx2/10kgx2)
Beg2 – PPU (51/41cm), 21-30-39 Lunges, 12/8kg, DB 1 OH, 1 FR (12kgx2/8kgx2)
Beg3 – PPU (41cm/Kns on 2x15kg Bps), 15-21-27 Static Lunge, 8/5kg, DB 1 OH, 1 FR (8kgx2/5kgx2)

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 – Leigh-Anne and Deon on a fun team WOD, doing synchro snatches!!

__________________________________________

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 – 170523

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) DB Bench Press 5 – E2ndMon2ndM for 10 min (Max Load)

Score = Max Load

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

then…

2) Complete 4 Rnds of the following for Max Reps with a DB/KB:
Min 1 – Burpee, GTOH (22.5/15kg)
Min 2 – Burpee Box Jump Over (61cm/51cm)
Min 3 – C2B Pull-ups

Score = Total Reps

CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 16/10kg; B-SO (61/51cm) PU (P/G)
Beg2 – 12/8kg; B-BSO (51cm); RR (1/0.5m)
Beg3 – 8/5kg; B-SO (38cm); 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 – Sarah launching herself at take-off, while Toby sadly get’s left behind!!!!

__________________________________________

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 – 160523

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) Pistol Squat 1 each leg – for Max Load EMOM 10 min

Score = Max Load achieved on both legs

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

CFA LITE Options:
If you cannot pistol… your goal is to work on the following… simply put your level down for what was achieved
Int2 – Pist. (Green/Hold Rings)
Int3 – Pist. (Hip Crease just at/above Hor)
Beg1 – Bench Pistol (just above hor)
Beg2 – Lunges
Beg3 – Static-Lunges

then…

2) Some practice for next week’s CrossFit Games 2023 – Individuals Semi-Finals – Event 2

Complete as many reps as possible in 9 minutes of:
Ring complex (1 toe-to-ring, 1 muscle-up, 1 ring dip)
Rest as needed between Ring Complexes

Score = Total Reps
NB – today is not in a weight vest!

CFA LITE Options:
Int1 – 1T2B-1BMU-1BarDip
Int2 – 1BMU(R/B)-1BarDip-1T2Bl
Int3 – 1BMU(B/P)-1BarDip-1T2B
Beg1 – 1PU(G/P)-1HLR-1Push-up
Beg2 – 1Jump-PU(3/4 forearm)-1HKR-1Push-up (Ts/2x kns)
Beg3 – 1Jump-PU(1/2 forearm)-1HKR-1Push-up (2x PU kns/1x PU kns)

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 – We @crossfitalgoa hosted the CrossFit Level 1 Certificate Course this weekend in PE … it was awesome!! Thank you @crossfit @yogamanchris @chadtheron for your awesome presentation and super professional running of the CrossFit Level 1 Certificate Course!!

@crossfittraining #crossfit #crossfittraining #crossfitcourses

__________________________________________

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 – 150523

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) Snatch Deadlift, Hang Snatch, Snatch Balance, OHS – E2ndMon2ndM for 12 min (6 Rnds) (Max Day)

Scores = Load

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

then…

2) Complete 5 Rnds of the following for Max Reps:

AMRAP the following for 2 min with a BB (61kg/43kg):
6 Snatch Deadlift
4 Hang Snatch
2 OHS

Rest 1 min

Score = Total Reps

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 6-9-12 Reps on 25kg/15kg
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg
Beg1 – 45/30kg; 15/10kg
Beg2 – 35/22kg; 12/8kg
Beg3 – 25/17kg; 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 – Last chance this week to Register for the CrossFit Level 1 Certificate Course this weekend to be held at @CrossFitAlgoa … Repost from @CrossFitAlgoa insta … 

We (@crossfitalgoa) are hosting a CrossFit Level 1 Certificate Course on 13 & 14 May 2023 in Port Elizabeth, South Africa! 💥This is the new Updated Date💥

Sign up at https://crossfit.regfox.com/portelizabethmarch2023

@crossfittraining #crossfit #crossfittraining #crossfitcourses

__________________________________________

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 – 120523

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

MEMBERS PLEASE NOTE THERE ARE NO SATERDAY CLASSES BUT WE DO HAVE EXTRA CROSSFIT AND BJJ CLASSES AT 17:00 TONIGHT (FRIDAY)!  PLEASE SEE THE EMAIL AND/OR WHATS APP GROUP FOR DETAILS!

1) OHS – 1 RM Test

Score = Load
TC or those who have not followed the progressions – 5x 3 reps (Max Day)

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

then…

2) Team Quarter Finals – CFG22 – Workout 4 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=11)

Format: FF/MM
For time, starting with the women:
40 synchro toes-to-bars
30 synchro box jumps
20 synchro alternating dumbbell snatches
10 rope climbs (total)
20 synchro alternating dumbbell snatches
30 synchro box jumps
40 synchro toes-to-bars
When the women have finished, the
men complete the workout.

♀ 50-lb (22.5kg) dumbbell, 24-in (61cm) box
♂ 70-lb (32.5kg) dumbbell, 30-in (76cm) box

Time cap: 30 minutes

Score = Time/TC plus 1 sec/rep missed
NB – any DB Snatch
NB- COACHES FOR CLASS – Men and Women start at the same time… simply total the time for both.. we thus use a modified Time Cap of 30 min for each pair!!

Equip:
2 boxes at 24-in height (61 cm) and 2 boxes at 30-in
height (76 cm)
• Climbing rope, 15 ft (4.57 m)
• 2 dumbbells of appropriate weight for each pair*
* The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 22.5 kg
(50 lb) and 32.5 kg (70 lb).

CFA LITE Options:
RX – Thruster sub WB (25kg/15kg); HB – Rope/Towell PU 6 for 1 Rope ascent
T2B – feet to hands (lying)
Int1 – 36 T2B; 30/20kg
Int2 – 33 T2B; 25/15kg; 16 Half Climbs
Int3 – 30 T2B; 22.5/15kg; BJ 61/51cm; 12 Half Climbs
Beg1 – 40 HLR (or Lying F2H); 20/10kg; BS-up 61/51cm; 30 R-Pulls(str)
Beg2 – 40 HKR (or Lying K2H); 15/7.5kg; BS-up 51cm; 30 R-Pulls (bnt hips)
Beg3 – 40 Sitting K2C; 10/5kg; BS-up 51/41cm; 30 R-Pulls (bnt hips/kns)

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 – Last chance this week to Register for the CrossFit Level 1 Certificate Course this weekend to be held at @CrossFitAlgoa … Repost from @CrossFitAlgoa insta … 

We (@crossfitalgoa) are hosting a CrossFit Level 1 Certificate Course on 13 & 14 May 2023 in Port Elizabeth, South Africa! 💥This is the new Updated Date💥

Sign up at https://crossfit.regfox.com/portelizabethmarch2023

@crossfittraining #crossfit #crossfittraining #crossfitcourses

__________________________________________

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 – 100523

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) Hang Power Clean 2 – E90sOn90s for 6 Rnds (9 min – Max Day)

Score = Load

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

then…

2) 3 Rounds for time of:
15 Burpees Box Jump Overs (61cm/51cm)
15 HSPU
50 DU
25 C/O SU

TC – 14 min

Score = Time/Time Cap plus 1 sec/rep missed

CFA LITE Options:
Row sub – SDHP (20/12kg)
Int1 – 12 HSPU; 45 DU
Int2 – 15 HSPU 1/2 abm; 45 DU
Int3 – 15 HSPU 2/3 abm; 40 DU, 20 C/O SU
Beg1 – BBSO (61/51cm); 16/10kg; PPU (61cm/41cm); SU plus 15 C/O SU
Beg2 – BBSO (51/41cm); 12/8kg; PPU (41cm/Flr); 60 SU
Beg3 – BBSO (41/30cm); 8/5kg; PPU (Flr/2x Abm); 50 SU
TC – reduce further as needed coaches!!

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 – From right… Pots and Don with Ashlynne in the background, bright and early in the 5:30am class!

__________________________________________

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 – 100523

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 Kipping / Butterfly Kipping Pull-ups

Score = For Quality
NB – only move onto the next level of drilling if 80% proficient at any given level

then…

2) Complete the following FT:

Row 1000 meters

then…

50-40-30-20-10 reps of the couplet:
Wall ball (10kg/6.3kg)
Pull-ups

Then…

Run 100 Single lengths of 7.62m (50x 15.24m)

TC – 28 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 22-28 minute range.

CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Row sub SDHP (20/12kg)
Int2 – 45-35-25-15
Int3 – 20/12kg; WB (9.1/6.3kg, 9ft/8ft lower height); 40-30-20-10-5 PU
Beg1 – 16/10kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 40-30-20-10-5 PU (P/G)
Beg2 – 800m Row/80 SDHP 12/8kg; 40-30-20-10 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 40-30-20-10-5 RR (1.5/1m); 90x S-Run (7.62m)
Beg3 – 750m Row/75 SDHP 8/5kg; 35-25-15-5 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 35-25-15-5 RR (1/0.5m); 75x S-Run (7.62m)

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 – Maryka timing her Crossovers… Marisa and Mark in the background!

__________________________________________

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 – 090523

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 – 1 RM Test

Score = Load
TC or those who have not followed the progressions – 5x 3 reps (Max Day)

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

then…

2) 3 Rounds FT:
20 GHD Sit-ups or Weighted Sit-ups (30kg/20kg)
20 Alternating DB Snatches (30kg/20kg)

TC – 10 min

Score = Time/Time Cap plus 1 sec/rep missed

CFA LITE Options:
W-SU sub for GHD SU (22.5/15kg)
Int1 – 18 GHD SU; 25kg/ 17 reps 20kg
Int2 – 15 GHD SU; 22.5/15kg
Int3 – 12 GHD SU; 22.5/15kg
Beg1 – 15/10kg
Beg2 – 10/7kg;
Beg3 – Sit-up; 7.5/5kg

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!