Featured Image – Eva enjoying 100 Shuttles of 7.62m x 2 (200 lengths of 7.62m) during he Age Group Online Qualifyers!!!

__________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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 – 140423

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) (80% 1RM) – Repeat from 24 March 2023

Score = Load

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

then…

2) Repeat from 23 May 2022…

AMRAP 10 min (BB set at 43kg/30kg):
5 Snatch Deadlift
4 Hang Power Snatch
3 OHS

Score = Total Reps
12 Reps/Rnd

CFA LITE Options:

Int1 – 40kg/27kg

Int2 – 37kg/25kg

Int3 – 35kg/22kg

Beg1 – 30kg/20kg

Beg2 – 25kg/15kg

Beg3 – 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 – JP on Overhead Walking Lunges!

__________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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 – 130423

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) FR Lunges 4 Reps (2e) – E90sOn90s for 6 Rnds (9 min, Climb to Max Day)

Score = Load
FR Lunges – walking or static

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

then…

2) AMRAP 16 min:
10 FR Lunges (50kg/35kg)
10 Toes 2 Rings
10 Lateral Facing Burpees
10 Pull-ups

Score = Total Reps

CFA LITE Options:
Int1 – 45/30kg; T2R; 6 S-HSPU; 8 PU
Int2 – 40/27kg; 8 T2R; 9 S-HSPU (1/2 abm); 7 PU
Int3 – 35/23kg; 6 T2R; 9 S-HSPU (2/3 abm); 6 PU
Beg1 – 30/20kg; 10 HLR; LF Bps (SO); PU (P/G)
Beg2 – 25/15kg; 10 HKR; LF Bps (SO); RR (1/0.5m)
Beg3 – 20/12kg; 10 1 leg HKR or K2C; LF Bps (SO); 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 – Who is the shortest adult at the Box? Jemima vs Hannah fighting it out…

__________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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 – 120423

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) AMRAP 5 min:
5 Clusters (40/28kg)
5 BB Facing Burpees

Score = Total Reps

CFA LITE Options:
Int1 – 40/28kg
Int2 – 37/25kg
Int3 – 35/23kg
Beg1 – 30/20kg; BP SO
Beg2 – 25/15kg; BP SO
Beg3 – 20/12kg; BP SO

then…

2) AMRAP 9 min:
3 Wall Walks
5 OHS (60kg/40kg)
9 S-HSPU

Score = Total Reps

CFA LITE Options:
Int1 – 55/37kg; 6 S-HSPU
Int2 – 50/35kg; 9 S-HSPU (1/2 abm)
Int3 – 45/30kg; 9 S-HSPU (2/3 abm)
Beg1 – 3 Half WW; 35/22kg; PPU (61/51cm)
Beg2 – 3x 1-step WW; 25/15kg; PPU (51cm/Flr)
Beg3 – 3 WormW; 20/12kg; PPU (Flr/Kns 2x abm)

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 – Mark and /Audrey on some inverted work… Audrey on slightly scaled, Chest to Wall HSPU, while Mark is on Wall Walks, adapting for a shoulder niggle! 

__________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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 – 110423

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 3 – E2ndMon2ndm for 10 min (5 Rnds, 80% 1RM)

Score = Loading
Repeat from few weeks back!

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

then…

2) Complete all for Time:

3 Rnds:
10 (5e) KB snatch (32kg/24kg)
20 T2b

2 Rnds:
10 (5e) Kb snatch (32kg/24kg)
15 C2b pull-ups

1 Rnd:
10 (5e) Kb snatch (32kg/24kg)
10 Bar Muscle-ups

TC – 20 min

Score = Time/TC plus 1 sec/Rep missed

NB – Kb snatch is from hang (B1 down can use DB for hang snatch)

CFA LITE Options:
Int1 – 32/24kg; 18 T2B; 12 C2B PU; 6 B-MU
Int2 – 24/16kg; 16 T2B; 10 C2B PU; 10 B-MU (R/B)
Int3 – 24/16kg; 14 T2B; 15 PU; 10 B-MU (B/P)
Beg1 – 20/15kg; 20 HLR; 15 PU (P/G); 10 C2B PU (P/G)
Beg2 – 15/10kg; 20 HKR; 15 RR (1/0.5m); 10 RR (1.5/1m)
Beg3 – 10/7.5kg; 20 Seated K2C; 15 RR (0.5/0m); 10 RR (1/0.5m)

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!

Featured Image – “For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life.”
‭‭John‬ ‭3‬:‭16‬ ‭ESV‬‬ (Image courtesy of You Version)

Enjoy your Easter Monday with family and friends! Get outdoors, be active and have fun! Enjoy the Home WOD below… Check the Whats App group for Open Box times!!

__________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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 – 100423

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

Home-Based Workout for this Easter Monday – Repeat 5 April 2021!

1) AMRAP the following for 20 min:
2-4-6-8-10- etc.. Wall Walks
10-20-30-40-50- etc.. Air Squats
20-40-60-80-100- etc.. DU

Score = Total Reps

CFA LITE Options:
WW and Scaled WW – 21.1 stds
HB sub – DU – Jump Dble Clap or SU – Jump Clap
Int1/2/3 – same 99/69kg; 22.5/15kg; 18m HSW
Beg1 – Scaled WW, SU
Beg2 – Bear Walk (str), SU
Beg3 – Bear Walk (bnt), SU

EXTRAS

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

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – “He is not here, for he has risen, as he said. Come, see the place where he lay.”
‭‭Matthew‬ ‭28‬:‭6‬ ‭ESV‬‬‬‬ (Image courtesy of You Version)

Enjoy your Easter Sunday with family and friends! Get outdoors, be active and have fun! Check the Whats App group for Open Box times!!

__________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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 – 090423

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

RX, LITE and HOME WOD

Rest Day!

HAPPY EASTER SUNDAY!!

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 – “For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life.”
‭‭John‬ ‭3‬:‭16‬ ‭ESV‬‬ (Image courtesy of You Version)

Enjoy your Easter Saterday with family and friends! Get outdoors, be active and have fun! Enjoy the Home WOD below… Check the Whats App group for Open Box times!!

__________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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 – 080423

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

HAPPY EASTER SATURDAY!!

THE EASTER BUNNY #2 –

Complete 27-21-15-9 of the following FT:
Alternating Jumping Lunges (21-15-9 per leg)
Burpee broad jump (1 m jump)
Jumping Squats (feet must visibly leave the ground)
Handstand Walk (m)
Shuttle Run (15.24 – 1 SHUTTLE IS 2X 7.62M)
Double Unders

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

NB Shuttle std – both feet pass line and one hand touches floor each half rep (except at start and end)
NB – 1 shuttle = 15.24m whic is 2 x 7.62m

CFA LITE Options:
Int1 – 21-15-9-6m; 21-15-9-6 DU
Int2 – 18-12-6-3m; 18-12-6-3 DU
Int3 – 15-9-6-3m or 5-4-3-2 Wall Walks (WW); 15-9-6-3 DU
Beg1 – Jump change lunge; Bp Broad Jump (0.5m); 5-4-3-2 Half WW; SU
Beg2 – Step Lunges; Bp Broad Step (0.5m); Airsquat; 5-4-3-2 Scaled 1-step WW; SU
Beg3 – Static lunges; Bp Broad Step (0.35m); Airsquat; 5-4-3-2 Worm Walk; SU

EXTRAS

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

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – “But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed.”
‭‭Isaiah‬ ‭53:5‬ ‭ESV (Image courtesy of You Version)

Enjoy your Easter Friday with family and friends! Get outdoors, be active and have fun! Enjoy the Home WOD below… Check the Whats App group for Open Box times!!

__________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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 – 070423

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) AMRAP the following for 25 min:
20 Burpees Broad Jump (1m)
400 m Run
10 V-ups
30 sec Side Bridge (X) – Non Dom side
30 sec Side Bridge (X) – Dom Side

Score = Total Reps
90 Reps/Rnd
(10 m = 1 rep; 3 sec = 1 rep on holds)

CFA LITE Options:
Int2 – Half X (90 deg knee – top leg)
Int3 – 10 V-ups (mid-shin); Arm up only
Beg1 – Bp BJ (0.9/0.7m); V-ups (knees bent, touch feet); Side Bridge
Beg2 – Bp BJ (0.7/0.5m); Kneeling X Bridge (top leg up, bent 90 deg); V-ups (knees bent, touch knees);
Beg3 – Bps; Kneeling Side Bridge; Half Sit-up (Hands touch floor, to hands on knees)

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 – Tracy and Carla on Rack Walking Lunges … Good work ladies!!!!!

__________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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 – 060423

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) Power Clean, Thruster – EMOM 10 min (Build to a Max Day)

Score = Load
NB – No cluster allowed today… Power clean from floor, stand tall then Thruster!!

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

then…

2) AGOQ Quarter Finals CFG 2023 – Test 4 (Open WOD 15.5)

https://games.crossfit.com/workouts/onlinequalifiers/2023

For time:
27-21-15-9
Row calories
Thrusters

♀ 65-lb (29kg) thrusters
♂ 95-lb (43kg) thrusters

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

See (https://games.crossfit.com/workouts/onlinequalifiers/2023) for all detailed movement standards!

WORKOUT VARIATIONS
Masters 35-54
♀ 65-lb thrusters
♂ 95-lb thrusters

Teenagers 14-17, Masters 55+ (will count RX if that’s your age for CFA)
♀ 45-lb thrusters
♂ 65-lb thrusters

Metric Equivalents:
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
snatches are 20 kg (45 lb), 29 kg (65 lb), and 43 kg (95 lb).

CFA LITE Options:
Class sub 20/12 SDHP (1 rep = 1 Cal)
Int1 – same
Int2 – 40/27kg
Int3 – 35/25kg
Beg1 – 30/20kg; SDHP 16/10kg
Beg2 – 20/12kg; SDHP 12/8kg
Beg3 – 15/9kg; 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 – Tracy and Carla on Rack Walking Lunges … Good work ladies!!!!!

__________________________________________

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 050423

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) Rope Climbing
b) Bench Press or Floor Press (see Sub notes below)

Score = For Quality

then…

2) AGOQ Quarter Finals CFG 2023 – Test 3

Video courtesy of CrossFit, Inc.

https://games.crossfit.com/workouts/onlinequalifiers/2023

For time:
50 shuttle runs (100 x 7.62m)
7 rope climbs
25 bench presses
7 rope climbs
50 shuttle runs (100 x 7.62m)

♀ 125-lb (56kg) bench presses
♂ 185-lb (83kg) bench presses

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

NB – Bench Press SUB – For Class due to limited number of bench press seats… perform the bench press as a floor press for 30 Reps if you do not have a bench press bench!
NB – Coaches for class – Floor press done in shuttle lane (BB simply rotated longitudinally to the lane whilst running)

Metric Equivalents:
* 12 ft – 3.65m ; 15 ft – 4.57m
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
bench press are 34 kg (75 lb), 43 kg (95 lb), 52 kg (115 lb), 56 kg (125 lb), 61 kg (135 lb), and 83 kg (185 lb).

WORKOUT VARIATIONS (will count RX if that’s your age for CFA)
Teenagers 14-15
♀ 75-lb bench presses, 15-foot rope climb
♂ 115-lb bench presses, 15-foot rope climb
Teenagers 16-17
♀ 95-lb bench presses, 15-foot rope climb
♂ 135-lb bench presses, 15-foot rope climb
Masters 35-54
♀ 125-lb bench presses, 15-foot rope climb
♂ 185-lb bench presses, 15-foot rope climb
Masters 55-64
♀ 95-lb bench presses, 12-foot rope climb
♂ 135-lb bench presses, 12-foot rope climb
Masters 65+
♀ 75-lb bench presses, 12-foot rope climb
♂ 115-lb bench presses, 12-foot rope climb

CFA LITE Options:
Rx – 83/56kg
Level1 – 75/50kg
Level2 – 70/48kg
Level3 – 65/45kg
Level4 – 62/42kg
Int1 – 58/40kg; 6 RC (4.57m)
Int2 – 52/35kg; 7 RC (3.65m)
Int3 – 45/30kg; 7x 2 pulls RC (no jump)
Beg1 – 40/25kg; 46 Rope PU (leg ass.) or 21 RPulls ly2stand (str kns, hips)
Beg2 – 30/20kg; 21 RPulls ly2stand (str kns, hips can bend); 40 S-Run (80x 7.62m)
Beg3 – 20/12kg; 21 RPulls ly2stand (kns, hips can bend); 35 S-Run (70x 7.62m)

NB – Workout Notes:
At each turnaround, both feet and one hand must touch the ground over the line before the athlete may
return.
• Stepping on or touching the line will not count.
• On the final shuttle run, the athlete must simply pass the line to begin their rope climbs.
*No partial shuttles count – only full completed 2x 7.62m

See (https://games.crossfit.com/workouts/onlinequalifiers/2023) for all detailed movement standards!

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!