Featured Image – Claudine on Rack Walking Lunges … Claudine has become a regular in our 8:30 Classes – She leaves for Vietnam this week for a new working opportunity! We wish you well and will miss you!!!!!

__________________________________________

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 – 040423

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) Build to a Heavy Clean (any) – E902On90s for 9 min (6 Rnds, building to 85-90% of what you expect to clean in Test 2B below)

Score = Load

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

then…

2) AGOQ Quarter Finals CFG 2023 – Test 2A and 2B

Video courtesy of CrossFit, Inc.

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

TEST 2A:

10-minute AMRAP:
6 chest-to-wall handstand push-ups
9 GHD sit-ups
12 box jumps

Score = Total Reps

At 10 min straight into…

TEST 2B:
Immediately following Test 2A, athletes will have 5 minutes to establish:
1-rep-max clean (any)

Score = Load

then…

WORKOUT VARIATIONS
Teenagers 14-17, Masters 35-54
♀ 24-inch (61cm) box
♂ 30-inch (76cm) box

Masters 55+ (will count RX if that’s your age for CFA)
♀ Strict handstand push-ups to a 2-inch riser, 20-inch box
♂ Strict handstand push-ups to a 2-inch riser, 24-inch box

CFA LITE Options:
Int1 – 4 C2W HSPU; 7 GHD SU or 9 W-SU (22.5kg/15kg); 76/61cm
Int2 – 6 C2W HSPU (1/2 abm); 5 GHD SU or 9 W-SU (20kg/12kg); 76/61cm
Int3 – 6 C2W HSPU (2/3 abm); 4 GHD SU or 9 W-SU (15kg/10kg); 61/51cm
Beg1 – 6 PPU 61/51cm; 9 W-SU (15kg/10kg); 51/41cm BJ or BStepUp 61/51cm
Beg2 – 6 PPU 51cm/Flr; 9 W-SU (10kg/7kg); 51cm BStepUp
Beg3 – 6 PPU Flr/Knee 2x Abm; 9 SU; 41cm BStepUp

Test 2B:
Keep loading so that great form is maintained! Any clean allowed!

NB Workout Notes:
GHD set to the appropriate height.
• Barbell (35/45 lb or 15/20 kg).

**Note: For this test, a 15-kg bar MUST be totaled as 33 lb. A 20-kg bar MUST be totaled as 44 lb.
• Bumper plates.*
• Collars.
* The official weight must be recorded in pounds. If converting kilograms to pounds, round to the nearest pound (.5 and up round up, .4 and below round down). 200.1 to 200.4 lb rounds down to 200 lb 200.5 to 200.9 lb rounds up to 201 lb

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!

Featured Image – Coach Eva on Test 3 of the Age Group Online Quarter final qualifyers this weekend!!! Excellent work Eva!!!!!

__________________________________________

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 – 030423

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) AGOQ Quarter Finals CFG 2023 – Test 1

Video courtesy of CrossFit, Inc.

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

All for time:
3 rounds of:
2 x 25-ft dumbbell walking lunge (hang position)
20 toes-to-bars

Immediately followed by:
2 rounds of:
2 x 25-ft dumbbell walking lunge (rack position)
15 chest-to-bar pull-ups

Immediately followed by:
2 x 25-ft dumbbell walking lunge (overhead position)
10 bar muscle-ups

♀ 2 x 35-lb (15kgx2) dumbbells
♂ 2 x 50-lb (22.5kgx2) dumbbells

Time cap: 20 minutes (for benchmark score)… then continue to a extended TC of 25 min if not completed at 20 min!

Score = Time/TC plus 1 sec/rep missed

Metric Equivalents:
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
dumbbells are 10 kg (20 lb), 15 kg (35 lb), and 22.5 kg (50lb).
25 ft is 7.62m
1 Rep is 7.62m on the lunge

NB Notes:
Athletes may NOT use gymnastics grips during the
walking lunges
– Resting the handle of the dumbbell or the hands directly on the shoulder is NOT allowed.
– Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is NOT allowed.
– The athlete must finish the entire 25-foot section with both feet over the line, knees and
hips extended, and the dumbbells in the rack position before lowering the dumbbells from the shoulders.

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

WORKOUT VARIATIONS
Teenagers 16-17, Masters 35-54
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Teenagers 14-15, Masters 55+ (will count RX if that’s your age for CFA)
♀ 20-lb dumbbells
♂ 35-lb dumbbells

CFA LITE Options:
Int1 – 22.5kgx2/15kgx2; 18 T2B; 12 C2B PU; 6 B-MU
Int2 – 20kgx2/15kgx2; 16 T2B; 10 C2B PU; 10 B-MU (R/B)
Int3 – 15kgx2/10kgx2; 14 T2B; 15 PU; 10 B-MU (B/P)
Beg1 – 15kgx2/10kgx2; 20 HLR; 15 PU (P/G); 10 C2B PU (P/G)
Beg2 – 10kgx2/7kgx2; 20 HKR; 15 RR (1/0.5m); 10 RR (1.5/1m)
Beg3 – 7.5kgx2/5kgx2; 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 – All the best to Head Coach Dave (far left), Coach Eva (2nd from the left) who participate in the Age Group Online Quarter final qualifyers this weekend!!! Here they are in shot with Hannah and Coach Thando when they all participated as a Team last year at a local comp. Catch all the AGOQ info at: games.crossfit.com

__________________________________________

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 – 010423

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

NB – TC MEMBERS MUST RE-TEST ON TESTS 1A/B, 2 AND 3 IF NOT COMPLETED THIS WEEK!

FOR THE REST…

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) HERO WOD – LEDESMA

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and
killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.
He is survived by his wife Sherry and sons Luciano and Elijo.
First posted February 8, 2011

Complete as many rounds as possible of in 20 min of:
5 Parallette handstand push-ups (30cm/21cm)
10 Toes through Rings
15 Medicine Ball Cleans (9.1kg/6.3kg)

Score = Total Reps

Home Equipment/Subs:
Med Ball Cleans – use any object to clean
Lying Toes to hands (holding heavy/fixed object OH)

CFA LITE Options:
Level 2 – Def HSPU (15/9cm)
Level 4 – Def HSPU (9/6cm)
Int1 – Def HSPU (6/4cm)
Int2 – HSPU
Int3 – HSPU (1/2 abm)
Beg1 – PPU (61/51cm), HLR (or Lying F2H), WB 6.3/4.5kg
Beg2 – PPU (51cm/flr), HKR (or Lying K2H), 4.5/3kg
Beg3 – PPU (Flr/Kns), Sitting (K2C), 4.5/3kg (10 reps)

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 – Tash training carefully with her broken finger… no excuses from her … good work Tash! Sunny and Brenton also working hard in the background!

__________________________________________

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 – 310323

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

NB – TC MEMBERS MUST RE-TEST ON TESTS 1A/B, 2 AND 3 IF NOT COMPLETED THIS WEEK!

FOR THE REST…

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) HERO WOD – LEDESMA

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and
killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.
He is survived by his wife Sherry and sons Luciano and Elijo.
First posted February 8, 2011

Complete as many rounds as possible of in 20 min of:
5 Parallette handstand push-ups (30cm/21cm)
10 Toes through Rings
15 Medicine Ball Cleans (9.1kg/6.3kg)

Score = Total Reps

Home Equipment/Subs:
Med Ball Cleans – use any object to clean
Lying Toes to hands (holding heavy/fixed object OH)

CFA LITE Options:
Level 2 – Def HSPU (15/9cm)
Level 4 – Def HSPU (9/6cm)
Int1 – Def HSPU (6/4cm)
Int2 – HSPU
Int3 – HSPU (1/2 abm)
Beg1 – PPU (61/51cm), HLR (or Lying F2H), WB 6.3/4.5kg
Beg2 – PPU (51cm/flr), HKR (or Lying K2H), 4.5/3kg
Beg3 – PPU (Flr/Kns), Sitting (K2C), 4.5/3kg (10 reps)

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 – Audrey and Wilma on Jumprope Crossovers as Annelise transitions to the next movement!

__________________________________________

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 – 300323

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

NB – TC MEMBERS MUST RE-TEST ON TESTS 1A/B, 2 AND 3 IF NOT COMPLETED THIS WEEK!

FOR THE REST…

1) AMRAP 30 min of:
600m Run
12 KB Hang Snatches (32kg/24kg)
9 KB Swings (32/24kg)
6 (3e) TGU Sit-ups (32/24kg)

Score = Total Reps

CFA LITE Options:
Int1 – 10-7-4(2e) 32/24kg
Int2 – 12-9-6 24/16kg
Int3 – 10-7-4(2e) 24/16kg
Beg1 – 12-9-6 16/12kg
Beg2 – Run 500m; 12/8kg
Beg3 – Run 400m; 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 – Kent working hard but smart on some banded Bar Muscle-ups!!

__________________________________________

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 – 290323

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

Re-testing from 1 March 2023…

1) DB OHS 4 (2 each side) – E90sOn90s for 9 min (6 Rnds) (Max Day)

Score = Load

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

then…

2) NB – TC Member Re-Test 3

Complete the following FT:
27-21-15 DB Overhead Squat (22.5/15kg)
9-6-3 Wall Walks
27-21-15 Box Jump Overs (61cm/51cm) (NB – only step-down)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 22.5/15kg; 8-5-2 WW
Int2 – 22.5/15kg; 7-4-2 WW
Int3 – 20/12kg; 6-3-2 WW
Beg1 – 15/10kg; 9-6-3 Half WW; BJO 51/41cm
Beg2 – 10/7kg; 9-6-3 1-step WW; BSO 41cm
Beg3 – 7/5kg; 9-6-3 WormW; BSO 30cm

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 – Kerri in her “ORP” – Optimal Recovery Position!:) Good work Kerri!

__________________________________________

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 – 280323

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 the following:
a) Crossover Single Unders
b) Double Unders
c) Kipping HSPU

Score = For Quality

CFA LITE:
Ensure you are 80% proficient at any given level before moving onto the next level of progressions

then…

2) T/C Members and CLASS Re-Test 2…from 28 Feb 2023

Complete 5 Rnds FT:
75 DU
15 HSPU
10 DB/KB Box Step-Overs (22.5kgx2/15kgx2 at 61cm/51cm)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 70 DU
Int2 – 65 DU; 1/2 abm; 20×2/12x2kg
Int3 – 60 DU; 2/3 abm; 16×2/12x2kg
Beg1 – SU; 15/10kg; PPU 61/51cm; 15×2/10x2kg at 61/51cm
Beg2 – SU; 10/7.5kg; PPU 51cm/Flr; 10×2/7kgx2 at 51/41cm
Beg3 – 60 SU; 7/5kg; PPU Flr/Knee 2x Abm; 5×2/2.5kgx2 at 41/30cm

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 – Big Public Holiday class last week! So good seeing members getting at it early, even on a public holiday… making themselves fitter and better human beings!!

__________________________________________

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 – 270323

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

2 Class Options today!!
1) For the TC Members who have not completed Open Workout 23.2A, B…. complete today as it is your first and 2nd Re-tests (T1a,1b)! TC Members will warmup their thrusters during the Front Squats.
2) For the rest complete Front Squats and the Metcon

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

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

Score = Loading
TC Members – Thruster warmup – 1-2 reps E2ndMon2ndm for 10 min (5 Rnds, Max Day)

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

then…

2a) ONLY TC Members Re-Test (REST OF CLASS SEE ALTERNATIVE WORKOUT BELOW) – Open Workout 23.2: https://games.crossfit.com/workouts/open/2023

Open Workout 23.2A AND 23.2B: (https://games.crossfit.com/workouts/open/2023/2)

Open Workout 23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

Score = Total Reps
NB – One shuttle run = 1 Rep = 50 ft = 15.24m (I.e. 25 ft = 7.62m down the field of play and 25 ft = 7.62m back).

straight into …

Open Workout 23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

Score = Max Load
Total Workout time (23.2A and B) – 20 min

TEST VARIATIONS and CFA LITE:
Rx’d (all ages)
♀ Burpee pull-ups, 50-ft shuttle run
♂ Burpee pull-ups, 50-ft shuttle run

Beg1:
Burpee Pull-ups (PU bar set at mid-point between wrist and elbow)

Scaled (all ages) – Beg2
♀ Burpees, 50-ft shuttle run
♂ Burpees, 50-ft shuttle run

Foundations – Beg3
Burpees (elevate hand height as needed)

NB – NOTE:
The athlete begins by standing with the feet together underneath a pull-up bar.
• While standing with the hips and knees straight, extend the arms overhead.
– The arms must be in line with the torso when viewed from profile.
• Touch the thumbs of each hand together and extend the fingers.
• The athlete’s fingers cannot touch the pull-up bar in the measuring position.
-/- The pull-up bar must be above the athlete’s fingertips.
• Clearly show the measurement process during the video submission.
• An exercise mat or similar equipment may be used to decrease the distance between the ground and the pull-up bar.
– Surfaces that aid in jumping or rebounding, such as spring-floors, are not permitted.

See (https://games.crossfit.com/workouts/open/2023/2) for all detailed movement standards!

FOR THE REST…complete the following …

2b) AMRAP 20 min of:
5 Target Burpees (to pull-up bar)
7 Pull-ups
9 Single Arm DB Thrusters (22.5kg/15kg)
10 Shuttle Runs (1 rep = 50 ft i.e. 20x 7.62m is 10 shuttles)

Score = Total Reps

NB – 31 Reps/Rnd

CFA LITE Options:
Beg1 – 15/10kg; PU (P/G)
Beg2 – 10/7.5kg; RR (1/0.5m)
Beg3 – 7/5kg; 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 Video – CrossFit Games Quarter Finals Test 5 is our class WOD today! (Video courtesy of CrossFit, Inc.)

__________________________________________

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 – 250323

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) (85% 1RM)

Score = Load

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

then…

2) CrossFit Games Ind Quarter Finals – TEST 5 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

For Time:
21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 15 ft (4.57m)

♀ 70 kg (155 lb), 83 kg (185 lb), and 93 kg (205 lb).
♂ 102 kg (225 lb), 125 kg (275 lb), and 143 kg (315 lb).

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa LITE Options:
DL loading guideline – 50-55% 1RM / 60-65% 1RM / 65-70% 1RM
Int1 – 92-113-129 / 63-75-85kg; 18 C2B
Int2 – 83-100-115 / 55-65-75 kg; 16 C2B
Int3 – 75-90-105 / 50-60-70 kg; 14 C2B
Beg1 – 60-75-85 / 40-50-55 kg; 21 PU (P/G); 15 C2B PU (P/G); 18 Rope Pulls (ly2stand – str hips/kns)
Beg2 – 50-60-70 / 35-40-45 kg; 21 RR (1/0.5m); 15 RR (1.5/1m); 18 Rope Pulls (ly2stand – str kns)
Beg3 – 40-50-60/ 25-30-35 kg; 21 RR (0.5/0m); 15 RR (1/0.5m); 18 Rope Pulls (ly2stand – bnt kns/hips)

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 Video – CrossFit Games Quarter Finals Test 5 is our class WOD today! (Video courtesy of CrossFit, Inc.)

__________________________________________

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 – 240323

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) (85% 1RM)

Score = Load

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

then…

2) CrossFit Games Ind Quarter Finals – TEST 5 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

For Time:
21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 15 ft (4.57m)

♀ 70 kg (155 lb), 83 kg (185 lb), and 93 kg (205 lb).
♂ 102 kg (225 lb), 125 kg (275 lb), and 143 kg (315 lb).

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa LITE Options:
DL loading guideline – 50-55% 1RM / 60-65% 1RM / 65-70% 1RM
Int1 – 92-113-129 / 63-75-85kg; 18 C2B
Int2 – 83-100-115 / 55-65-75 kg; 16 C2B
Int3 – 75-90-105 / 50-60-70 kg; 14 C2B
Beg1 – 60-75-85 / 40-50-55 kg; 21 PU (P/G); 15 C2B PU (P/G); 18 Rope Pulls (ly2stand – str hips/kns)
Beg2 – 50-60-70 / 35-40-45 kg; 21 RR (1/0.5m); 15 RR (1.5/1m); 18 Rope Pulls (ly2stand – str kns)
Beg3 – 40-50-60/ 25-30-35 kg; 21 RR (0.5/0m); 15 RR (1/0.5m); 18 Rope Pulls (ly2stand – bnt kns/hips)

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!