Featured Image – Coach Garric on KB Goblet Step-ups during Test 4 of our classes Age Group Semi-Final workouts this week!

__________________________________________

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 – 080523

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 / C2W HSPU

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:

Couplet of:
21-15-9 Pull-ups
7-5-3 Wall Walks

Then…

Couplet of:
15-12-9 C2B Pull-ups
9-7-5 C2W HSPU

Then…

Couplet of:
9-7-5 Bar M-up
12-9-6 S-HSPU (15cm/9cm)

TC – 20 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)
Int1- B-MU 6-4-2
Int2 – PU – 12-9-6 C2B PU – 6-4-2 B-MU (R/B), 6-4-2 WW, C2W HSPU (1/2abm), S-HSPU
Int3 – 15-12-9 PU – 9-6-3 C2B PU – 6-4-2 B-MU (R/B), 5-3-1 WW, C2W HSPU (2/3abm), S-HSPU
Beg1 – 21-15-9 PU, 15-12-9 C2B PU(P/G), 9-7-5 C2B PU(P/G),PushUps/6-5-3 PU, 9-7-5 Half WW, PPU(61/51cm – both)
Beg2 – 21-15-9 RR (0.5/0m), 15-12-9 RR (1/0.5m), 9-7-5 RR(1.5/1m), 6-5-3 PU/9-7-5 PU(kns), 9-7-5 1-step WW, PPU(51cm/flr- both)
Beg3 – 21-15-9 RR (0/plus 0.5m), 15-12-9 RR (0.5/0m), 9-7-5 RR(1/0.5m), 9-7-5/6-5-3 PU(kns), 9-7-5 WormW, PPU(flr/kns -2abm)

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 – Eva smashing Test 1A of the 2023 CrossFit Games Age Group Semi-Finals for the top 30 Worldwide!!

__________________________________________

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 – 060523

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) OHS 2 – E2ndMon2ndM for 6 min (3 Rnds) (95% 1RM)

Score = Load

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

then…

2) Kick-start TChallenge Test 4

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

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 – Eva smashing Test 1A of the 2023 CrossFit Games Age Group Semi-Finals for the top 30 Worldwide!!

__________________________________________

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 – 050523

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) OHS 2 – E2ndMon2ndM for 6 min (3 Rnds) (95% 1RM)

Score = Load

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

then…

2) Kick-start TChallenge Test 4

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

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 – Our 6 Week Self-Defence course is underway!!

Repost from @crossfitalgoa instagram…

We are excited to present our next 6 week Self-Defence program to help empower those who see themselves as being vulnerable to the current state of crime in our city!

Don’t become a statistic and be prepared.

Repost from @carlsongracieafrica BJJ Academy.

Our💥6 week BJJ self-defence course💥 is designed for everybody. Using the principles of Brazilian Jiu-Jitsu, our coaches impart BJJ self-defence skills to our students that people of all ages, sizes, and ability levels can use to defend themselves!

1. Two (2x) 1 hour, 40 min BJJ self-defence classes each week (12 in 6 wks)

2. Goal setting Drills, Assistance and Feedback

3. Access to our BJJ Coaches and our Self-Defence Community

4. Self-defence accountability attendance checking (attendance monitoring)

5. Self-defence class/technique checklist

6. Points scoring system to incentivise desired behaviours

Plus more…

Our BJJ Self-defence classes are presented in a safe, friendly and fun environment where students can learn and practice their new found BJJ self-defense moves and skills, while improving their physical fitness, health and safety!
For all the info… please click on the following link … https://crossfitalgoa.com/6-wk-self-defence-program/
.
.
.
#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence

__________________________________________

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 – 040523

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) 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 …

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.

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 – The 6 Week Self-Defence course starts tonight at 18:20! All the info is below for those interested…

Repost from @crossfitalgoa instagram…

We are excited to present our next 6 week Self-Defence program to help empower those who see themselves as being vulnerable to the current state of crime in our city!

Don’t become a statistic and be prepared.

Repost from @carlsongracieafrica BJJ Academy.

Our💥6 week BJJ self-defence course💥 is designed for everybody. Using the principles of Brazilian Jiu-Jitsu, our coaches impart BJJ self-defence skills to our students that people of all ages, sizes, and ability levels can use to defend themselves!

1. Two (2x) 1 hour, 40 min BJJ self-defence classes each week (12 in 6 wks)

2. Goal setting Drills, Assistance and Feedback

3. Access to our BJJ Coaches and our Self-Defence Community

4. Self-defence accountability attendance checking (attendance monitoring)

5. Self-defence class/technique checklist

6. Points scoring system to incentivise desired behaviours

Plus more…

Our BJJ Self-defence classes are presented in a safe, friendly and fun environment where students can learn and practice their new found BJJ self-defense moves and skills, while improving their physical fitness, health and safety!
For all the info… please click on the following link … https://crossfitalgoa.com/6-wk-self-defence-program/
.
.
.
#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence

__________________________________________

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 – 030523

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 2 – E2ndMon2ndm for 6 min (3 Rnds, 95% 1RM)

Score = Loading

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!

Featured Image – The 6 Week Self-Defence course starts tonight at 18:20! All the info is below for those interested…

Repost from @crossfitalgoa instagram…

We are excited to present our next 6 week Self-Defence program to help empower those who see themselves as being vulnerable to the current state of crime in our city!

Don’t become a statistic and be prepared.

Repost from @carlsongracieafrica BJJ Academy.

Our💥6 week BJJ self-defence course💥 is designed for everybody. Using the principles of Brazilian Jiu-Jitsu, our coaches impart BJJ self-defence skills to our students that people of all ages, sizes, and ability levels can use to defend themselves!

1. Two (2x) 1 hour, 40 min BJJ self-defence classes each week (12 in 6 wks)

2. Goal setting Drills, Assistance and Feedback

3. Access to our BJJ Coaches and our Self-Defence Community

4. Self-defence accountability attendance checking (attendance monitoring)

5. Self-defence class/technique checklist

6. Points scoring system to incentivise desired behaviours

Plus more…

Our BJJ Self-defence classes are presented in a safe, friendly and fun environment where students can learn and practice their new found BJJ self-defense moves and skills, while improving their physical fitness, health and safety!
For all the info… please click on the following link … https://crossfitalgoa.com/6-wk-self-defence-program/
.
.
.
#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence

__________________________________________

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 – 020523

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

CrossFit Games Age Group Semi-Finals 2023

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

TESTS 1A AND 1B

TEST 1A: (100 points)

For time:
1,000-m row
100 double-unders
20 shuttle runs
750-m row
75 double-unders
15 shuttle runs
500-m row
50 double-unders
10 shuttle runs
250-m row
25 double-unders
5 shuttle runs

Time cap: 25 minutes

Score = Time/TC plus 1 sec/Rep missed

As soon as you finish Test 1A or you hit the TC, continue immediately with Test 1B…

TEST 1B: (50 points)
Immediately following Test 1A, complete as many snatches (any) as possible in 3 minutes.

♀ 155 lb (70kg) ♂ 225 lb (102kg)

Time cap: 3 minutes

Score = Total Reps

TEST 1B 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 14-15, Masters 60+
♀ 85 lb ♂ 135 lb

Masters 35-44
♀ 155 lb ♂ 225 lb

Teenagers 16-17, Masters 45-54
♀ 125 lb ♂ 185 lb

Masters 55-59
♀ 105 lb ♂ 155 lb

NOTES
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbells are 38 kg (85 lb), 47 kg (105 lb), 56 kg (125 lb), 61 kg (135 lb), 70 kg (155 lb), 83 kg (185 lb), and 102 kg (225 lb).
Nb – 1 shuttle (15.24m) is 2x 7.62m
If you are in the Age Groups above – RX is at your load above and variations for your Age Group!

CFA LITE Options (1A):
For Individuals <35 years use the values below…
Row sub – 20/12kg sdhp (10m = 1 Rep) all levels do 100-75-50-25 but Row reduces
Int1 – same
Int2 – DU 90-65-40-20
Int3 – DU 80-55-30-15
Beg1 – SU 100-75-50-25; SDHP (16/10kg)
Beg2 – SU 90-65-40-20; S-Run 15-10-5-5; SDHP (12/8kg) or Row 800-600-400-200
Beg3 – SU 80-55-30-15; S-Run 12-8-4-2; SDHP (8/5kg) or Row 600-400-200-100

CFA LITE Options (1B):
Rx – 102/70kg
Level1 – 95/63kg
Level2 – 90/60kg
Level3 – 85/58kg
Level4 – 83/56kg
Int1 – 80/53kg
Int2 – 70/43kg
Int3 – 60/35kg
Beg1 – 50/30kg
Beg2 – 40/25kg
Beg3 – 30/17kg

TIEBREAK
There is no tiebreak for Test 1A.
In the event of a tie on reps completed on Test 1B, the athlete’s Test 1A score will be used to break the tie.

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 – Repost from @crossfitalgoa instagram…

We are excited to present our next 6 week Self-Defence program to help empower those who see themselves as being vulnerable to the current state of crime in our city!

Don’t become a statistic and be prepared.

Repost from @carlsongracieafrica BJJ Academy.

Our💥6 week BJJ self-defence course💥 is designed for everybody. Using the principles of Brazilian Jiu-Jitsu, our coaches impart BJJ self-defence skills to our students that people of all ages, sizes, and ability levels can use to defend themselves!

1. Two (2x) 1 hour, 40 min BJJ self-defence classes each week (12 in 6 wks)

2. Goal setting Drills, Assistance and Feedback

3. Access to our BJJ Coaches and our Self-Defence Community

4. Self-defence accountability attendance checking (attendance monitoring)

5. Self-defence class/technique checklist

6. Points scoring system to incentivise desired behaviours

Plus more…

Our BJJ Self-defence classes are presented in a safe, friendly and fun environment where students can learn and practice their new found BJJ self-defense moves and skills, while improving their physical fitness, health and safety!
For all the info… please click on the following link … https://crossfitalgoa.com/6-wk-self-defence-program/
.
.
.
#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence

__________________________________________

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 – 010523

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) OHS 2-2-2 (80% 1RM)

Score = Load

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

then…

2) East Cape Champs 2022 – TEAM – Event 5 – Cabal Coffees Wobbly #2

https://eastcapechamps.co.za/2022-workouts/

RX – Event 5 – Cabal Coffees Wobbly #2

Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of C2B and Synchro BJO are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work Synchro on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 60 Synchro OHS FT in the following intervals:
AMRAP Min 1-3:
18 Synchro C2B PU/ Pull-ups
15 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 C2B PU/ Pull-ups
12 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
12 C2B PU/ Pull-ups
9 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 11 min

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Rest 1 min and M2 & F2 complete the same sequence
Total TC = 23 min

INTERMEDIATE – Event 5 – Wobbly #2:
Time to complete 60 Synchro OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of C2B and Synchro BJO are completed. Time ends when the Synchro OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 60 Synchro OHS FT in the following intervals:
AMRAP Min 1-3:
20 Pull-ups – partner dead hang
18 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
20 Pull-ups – partner dead hang
15 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
20 Pull-ups – partner dead hang
12 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 11

TC = 11 min
Score = Time 60 OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

BEGINNER – Event 5 – Wobbly #2:

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Ring Rows and Synchro BSO (51cm) are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:
AMRAP Min 1-3:
21 (11/10) Ring Rows (0.5/0m) – partner holds a Push-up (top)
21 Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
18 (9/8) Ring Rows (0.5/0m) – partner holds a Push-up (top)
18 Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 (8/7) Ring Rows (0.5/0m) – Push-up (top)
15 Synchro Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 11 (Beg. Ath’s 1 at a time)

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

CFA LITE:
Int2 – INT – 20 PU – partner dead hang; 18-15-12 Synchro BJO (61m/51cm); 50/30kg
Beg1 – BEG 21-18-15 Shared RR (0.5/0m) – partner holds Push-up (top); 21-18-15 Synchro BSO (51cm); 30/20kg
Beg2 – BSO 41cm; RR (0m/plus0.5m); OHS 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!

Featured Image – Repost from @crossfitalgoa instagram…

We are excited to present our next 6 week Self-Defence program to help empower those who see themselves as being vulnerable to the current state of crime in our city!

Don’t become a statistic and be prepared.

Repost from @carlsongracieafrica BJJ Academy.

Our💥6 week BJJ self-defence course💥 is designed for everybody. Using the principles of Brazilian Jiu-Jitsu, our coaches impart BJJ self-defence skills to our students that people of all ages, sizes, and ability levels can use to defend themselves!

1. Two (2x) 1 hour, 40 min BJJ self-defence classes each week (12 in 6 wks)

2. Goal setting Drills, Assistance and Feedback

3. Access to our BJJ Coaches and our Self-Defence Community

4. Self-defence accountability attendance checking (attendance monitoring)

5. Self-defence class/technique checklist

6. Points scoring system to incentivise desired behaviours

Plus more…

Our BJJ Self-defence classes are presented in a safe, friendly and fun environment where students can learn and practice their new found BJJ self-defense moves and skills, while improving their physical fitness, health and safety!
For all the info… please click on the following link … https://crossfitalgoa.com/6-wk-self-defence-program/
.
.
.
#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence

__________________________________________

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 – 290423

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) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (90% 1RM)

Score = Load

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

then…

2) Repeat from 5 MAY 2022 …

Complete the following FT:
50 DB Split Jerk (alternating) (25kg/15kg)
60 Box Jump Overs (61cm/51cm)
220 Double Unders

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
H-B Sub C2B – DB/KB/BB BOR (1 Impl) same
Bp BJO sub Broad Jump (1.24/1m)
Int1 – 22.5kg/15kg
Int2 – 22.5kg/15kg
Int3 – 20kg/12kg
Beg1 – 15kg/10kg; BSO (61/51cm) or BJ (1/0.8m)
Beg2 – 12kg/8kg; BSO (51/41cm) or BJ (0.8/0.5m)
Beg3 – 8kg/5kg; BSO (41cm) or BJ/B-Step (0.6/0.4m)

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 – Repost from @crossfitalgoa instagram…

We are excited to present our next 6 week Self-Defence program to help empower those who see themselves as being vulnerable to the current state of crime in our city!

Don’t become a statistic and be prepared.

Repost from @carlsongracieafrica BJJ Academy.

Our💥6 week BJJ self-defence course💥 is designed for everybody. Using the principles of Brazilian Jiu-Jitsu, our coaches impart BJJ self-defence skills to our students that people of all ages, sizes, and ability levels can use to defend themselves!

1. Two (2x) 1 hour, 40 min BJJ self-defence classes each week (12 in 6 wks)

2. Goal setting Drills, Assistance and Feedback

3. Access to our BJJ Coaches and our Self-Defence Community

4. Self-defence accountability attendance checking (attendance monitoring)

5. Self-defence class/technique checklist

6. Points scoring system to incentivise desired behaviours

Plus more…

Our BJJ Self-defence classes are presented in a safe, friendly and fun environment where students can learn and practice their new found BJJ self-defense moves and skills, while improving their physical fitness, health and safety!
For all the info… please click on the following link … https://crossfitalgoa.com/6-wk-self-defence-program/
.
.
.
#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence

__________________________________________

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 – 280423

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) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (90% 1RM)

Score = Load

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

then…

2) Repeat from 5 MAY 2022 …

Complete the following FT:
50 DB Split Jerk (alternating) (25kg/15kg)
60 Box Jump Overs (61cm/51cm)
220 Double Unders

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
H-B Sub C2B – DB/KB/BB BOR (1 Impl) same
Bp BJO sub Broad Jump (1.24/1m)
Int1 – 22.5kg/15kg
Int2 – 22.5kg/15kg
Int3 – 20kg/12kg
Beg1 – 15kg/10kg; BSO (61/51cm) or BJ (1/0.8m)
Beg2 – 12kg/8kg; BSO (51/41cm) or BJ (0.8/0.5m)
Beg3 – 8kg/5kg; BSO (41cm) or BJ/B-Step (0.6/0.4m)

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 – Repost from @crossfitalgoa instagram…

We are excited to present our next 6 week Self-Defence program to help empower those who see themselves as being vulnerable to the current state of crime in our city!

Don’t become a statistic and be prepared.

Repost from @carlsongracieafrica BJJ Academy.

Our💥6 week BJJ self-defence course💥 is designed for everybody. Using the principles of Brazilian Jiu-Jitsu, our coaches impart BJJ self-defence skills to our students that people of all ages, sizes, and ability levels can use to defend themselves!

1. Two (2x) 1 hour, 40 min BJJ self-defence classes each week (12 in 6 wks)

2. Goal setting Drills, Assistance and Feedback

3. Access to our BJJ Coaches and our Self-Defence Community

4. Self-defence accountability attendance checking (attendance monitoring)

5. Self-defence class/technique checklist

6. Points scoring system to incentivise desired behaviours

Plus more…

Our BJJ Self-defence classes are presented in a safe, friendly and fun environment where students can learn and practice their new found BJJ self-defense moves and skills, while improving their physical fitness, health and safety!
For all the info… please click on the following link … https://crossfitalgoa.com/6-wk-self-defence-program/
.
.
.
#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence

__________________________________________

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 – 270423

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

RX, LITE and HOME WOD

REMINDER – JUST 1 CLASS TOMORROW AT 8:00! OPEN BOX 9:00 – 10:00.

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

1) AMRAP 36 min of the following for 90 sec each Round:
Ath 1 – Box Step Overs – Farmer Carry (61cm/51cm at 22.5kgx2/15kgx2)
Ath 2 – 7m Forward Sled Push (low bar) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 3 – 7m Backward Sled Pull (Seated rope) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 4 – Cal Airbike
Ath 5 – KB Swing (24kg/16kg)
Ath 6 – Ring Dips
Ath 7 – Shuttle Run (1 rep is 7.62m)
Ath 8 – Rest

Score = Total Reps

Notes:
NB – TC MEMBERS – only 1-2 Rnds (work 1 min rest 30 sec/rnd)
Rotation ON 90 SEC
NB – Ath 1, 2 work together then swop
1m = 1Rep
Beg1/2/3 – can use DB

CFA LITE Options:
Int3 – 20/12kg; RD (R/B)
Beg1 – 50/35kg; 16/12kg; 35kg,25kg/35kg,5kg; BSO (61/51cm, 15kgx2/10kgx2); 16/12kg; Dips (P/G)
Beg2 – 40/25kg; 35kg,25kg/35kg,5kg; BSO (61/51cm, 10kgx2/7kgx2); 12/8kg; Seated PD (str)
Beg3 – 30/18kg; 35kg,15kg/35kg,0kg; BSO (61/51cm, 7kgx2/5kgx2); 8/5kg; Seated PD (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!