Featured Video – CrossFit Games Quarter Finals Test 4 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 – 230323

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) CrossFit Games Ind Quarter Finals – TEST 4 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

20-minute AMRAP:
1,000-meter row
50 GHD sit-ups
500-meter row
25 V-ups

Score = Total Reps

NB – See v-up movement standards at link above!

CFA LITE Options:
RX sub rowing SDHP (20/12kg) 1 rep – 1 cal
Int1 – 40 GHD SU or 50 W-SU(20/12kg); 20 V-ups
Int2 – 30 GHD SU or 43 W-SU(20/12kg); 20 V-ups
Int3 – 20 GHD SU or 37 W-SU(20/12kg); V-ups (mid-shin)
Beg1 – 16/10kg; W-SU (16/10kg); V-ups (knees bent, touch feet)
Beg2 – 12/8kg; W-SU (12/8kg); V-ups (knees bent, touch knees)
Beg3 – 8/5kg; SU; 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 Video – CrossFit Games Quarter Finals Test 3 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 – 220323

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) EMOM – Clean (any) and Jerk (any) (Climb to a Max Day)

Score = Max Load
NB – use this workout to determine your loading on T3 below.

then…

2) CrossFit Games Ind Quarter Finals – TEST 3 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

5 rounds for time:
5 burpee box jump-overs
1 clean and jerk
*Add 1 clean and jerk after each round (Rn1 -1; Rnd 2- 2; Rnd 3- 3 reps etc.)

♀ 185-lb (83kg) clean and jerks, 24-in (61cm) box
♂ 275-lb (125kg) clean and jerks, 30-in (76cm) box

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Rx – 125/83kg
Level1 – 113/75kg
Level2 – 106/71kg
Level3 – 100/66kg
Level4 – 94/62kg
Int1 – 88/58kg
Int2 – 78/52kg
Int3 – 69/46kg
Beg1 – 60/40kg; BJO 61/51cm
Beg2 – 46/31kg; BSO 51cm
Beg3 – 37/24kg; BSO 41cm

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 2 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 – 210323

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) EMOM for 10 min –

Odd min: Non-Dom arm Snatch plus 3 Lunge steps (Build to a Max Day)
Even min: Dom arm Snatch plus 3 Lunge steps (Build to a Max Day)

Score = Heaviest load achieved on both left and right sides

CFA LITE:
Ensure great position and form is maintained!

then…

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

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
♀ 50 lb (22.5kg)
♂ 70 lb (32.5kg)

Score = Total Reps

CFA/AFL LITE Options:
Int1 – 30/20kg; 30 c/o
Int2 – 25/15kg; 25 c/o
Int3 – 22.5/15kg; 20 c/o
Beg1 – 20/10kg; 20 c/o
Beg2 – 15/10kg; 30 SU
Beg3 – 10/7.5kg; 30 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 Video – CrossFit Games Quarter Finals Test 1 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 – 200323

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 5 – E2ndMon2ndm for 6 min (3 Rnds, 75% 1RM)

Score = Loading

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

then…

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

For Time:
9 front squats, weight 1 (heaviest)
9 handstand walks, 25 feet (7.62m)
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3 (lightest)
21 chest-to-wall handstand push-ups

♀ 70 kg (155 lb), 56 kg (125 lb), 43 kg (95 lb).
♂ 102 kg (225 lb), 83 kg (185 lb), and 61 kg (135 lb).

Time Cap – 15 minutes

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 92-75-55 / 63-50-39kg; 7x 6m (not unbr); 8 MU; C2W HSPU (1 abm)
Int2 – 83-67-50 / 57-45-35 kg; 5x 6m (not unbr); 12 B-MU (R/B); ; C2W HSPU (2 abm)
Int3 – 74-61-44 / 50-40-30 kg; 5x 5m (not unbr) or 12 WW; 10 B-MU (B/P); PPU (76/61cm)
Beg1 – 60-50-35 / 40-35-25 kg; 12 Half WW; C2B PU (P/G), PU/PU (kns up, ts dwn); PPU (61/51cm)
Beg2 – 50-40-30 / 35-25-20 kg; 12 1-step WW; RR (1.5/1m), 7 PU/10 PU (kns); PPU (51cm/flr)
Beg3 – 40-30-20/ 25-20-15 kg; 12 WormW; RR (1/0.5m), 10/7 PU (kns); 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 – All the best to Hannah who is competing in the CrossFit Games Quarter Final Qualifyer this weekend!

____________________________________________________

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 – 180323

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) Repeat 22/8/2017 –

AMRAP 11 min:
60 Wall Balls 60 (9.1kg/6.3kg)
100 DU

Score = Total Reps

CFA LITE Options:
Int1 – WB/sub Thr (22.5/15kg), 90 DU
Int2 – WB/sub Thr (22.5/15kg), 80 DU
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 70 DU
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 100 SU
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 90 SU
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 80 SU

then…

2) Repeat from 26/04/21…

Complete the following mixed AMRAP 20:

S-HSPU MARY – AMRAP 7:
5 S-HSPU
10 Pistols (alt.)
15 C2B Pull-ups

Straight into…

AMRAP 3 min:
Bar MU

Straight into…

AMRAP 3 Min:
Bp BJO (61c/51cm)

Straight into…

CINDY – AMRAP 7 min
5 Pull-ups
10 Push-ups
15 Airsquats

Score = Total Reps

CFA/AFL LITE:
RX sub BOR for PU, C2B, B-MU (25kg/15kg) x2 C2B/ Div 2 on M-up/ x2 Pull-ups ; MU Scaling B1-3 – 3 PU or RR plus 3 push-ups is 3 reps
Int1 – 22.5/15kg, 3 S-HSPU, 7 Pistols, 10 C2B
Int2 – 22.5/15kg, 5 S-HSPU (1/2 Abm), Pistol (Green/Hold Rings), 15 PU, B-MU (R/B) or Jump B-MU (Bar at Chin) or BOR/Dips
Int3 – 20/12kg, 5 S-HSPU (2/3 Abm), Pistol (Hip C just above Hor), 12 PU, B-MU (B/P) or Jump B-MU (Bar at CBone) or BOR/Dips
Beg1 – 15/10kg, PPU (61/51cm), Lunges, 15 PU (P/G), PU/Push-ups (Ts/Kns up, Ts dwn), BBSO (61/51cm)
Beg2 – 12/8kg, PPU (51cm/Flr), 8 Lunges, RR (1/0.5m), RR/Push-ups (Ts/Kns), BBSO (51/41cm)
Beg3/TC – 8/5kg, PPU (Flr/Kns), 6 Lunges, RR (0.5/0m), RR/Push-ups (Kns), Bps

EXTRAS

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

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

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

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Class on Turkish Get-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 – 170323

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) Repeat 22/8/2017 –

AMRAP 11 min:
60 Wall Balls 60 (9.1kg/6.3kg)
100 DU

Score = Total Reps

CFA LITE Options:
Int1 – WB/sub Thr (22.5/15kg), 90 DU
Int2 – WB/sub Thr (22.5/15kg), 80 DU
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 70 DU
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 100 SU
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 90 SU
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 80 SU

then…

2) Repeat from 26/04/21…

Complete the following mixed AMRAP 20:

S-HSPU MARY – AMRAP 7:
5 S-HSPU
10 Pistols (alt.)
15 C2B Pull-ups

Straight into…

AMRAP 3 min:
Bar MU

Straight into…

AMRAP 3 Min:
Bp BJO (61c/51cm)

Straight into…

CINDY – AMRAP 7 min
5 Pull-ups
10 Push-ups
15 Airsquats

Score = Total Reps

CFA/AFL LITE:
RX sub BOR for PU, C2B, B-MU (25kg/15kg) x2 C2B/ Div 2 on M-up/ x2 Pull-ups ; MU Scaling B1-3 – 3 PU or RR plus 3 push-ups is 3 reps
Int1 – 22.5/15kg, 3 S-HSPU, 7 Pistols, 10 C2B
Int2 – 22.5/15kg, 5 S-HSPU (1/2 Abm), Pistol (Green/Hold Rings), 15 PU, B-MU (R/B) or Jump B-MU (Bar at Chin) or BOR/Dips
Int3 – 20/12kg, 5 S-HSPU (2/3 Abm), Pistol (Hip C just above Hor), 12 PU, B-MU (B/P) or Jump B-MU (Bar at CBone) or BOR/Dips
Beg1 – 15/10kg, PPU (61/51cm), Lunges, 15 PU (P/G), PU/Push-ups (Ts/Kns up, Ts dwn), BBSO (61/51cm)
Beg2 – 12/8kg, PPU (51cm/Flr), 8 Lunges, RR (1/0.5m), RR/Push-ups (Ts/Kns), BBSO (51/41cm)
Beg3/TC – 8/5kg, PPU (Flr/Kns), 6 Lunges, RR (0.5/0m), RR/Push-ups (Kns), Bps

EXTRAS

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

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

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

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – From left … Bonni, Maryka “Paste” and Anrika “Kriek” on the Benchmark Isabel!!

____________________________________________________

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 – 160323

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) CrossFit HQ WOD – 230301 / 070302

For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.

CFA LITE Options:
NB – 2x DB on Cleans and 1x on Snatches
RX is 45/30lb DB (20/13.6kg) but use 22.5/15kg
Int3 – 15kg/10kg
Beg1 – 15kg/10kg; 90 SU
Beg2 – 10/7kg; 80 SU
Beg3 – 500m; 7/5kg; 60 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 – Claudine on the Benchmark Isabel… good work Claudine!!!!

____________________________________________________

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 – 150323

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 5 – E2ndMon2ndM for 10 min (5 Rnds) (75% 1RM)

Score = Load

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

then…

2) 40:20 Intervals (4 Rnds) – Airbike (cal), Rest 1 min, Shuttle Run (15.24m), Rest 1 min, Strict Ring Dips, Rest 1 min, DU, Rest 1 min, HSW (m) – AMRAP

40:20 Intervals (4 Rnds) – AMRAP:
Airbike (cal)
Rest 1 min

Shuttle Run (15.24m – 2x 7.62m)
Rest 1 min

Strict Ring Dips
Rest 1 min

DU
Rest 1 min

HSW (m)

Score = Reps (24 min)

CFA LITE Options:
1m = 1 rep
1 rep is 1x 7.62m length
Int2 – RD (B/P)
Int3 – RD (R/B); HSW or WW
Beg1 – Dips (P/G); SU; Half WW
Beg2 – Seated PD (str); SU; 1 step WW
Beg3 – Seated PD (bnt); SU; WormW

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 – Burden Runs and KB Swings for the win!

____________________________________________________

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 – 140323

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) Isabel – 30 Snatches (squat) FT (61kg/43kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

CFA/AFL LITE Options:
NB These are squat snatches
Scaling Guide – Scale to 50% 1 RM SS
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg
Beg1 – 40/28kg
Beg2 – 30/20kg
Beg3 – 20/12kg

then…

2) Open Workout 11.4 (https://games.crossfit.com/workouts/open/2011#workoutsTab4)

Masters Men & Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (55kg/40kg)
10 Muscle-ups

Includes Masters Men and Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (50kg/35kg)
10 Muscle-ups

Score = Total Reps

CFA LITE Options:
Int1 – 50/35kg; 5 MU
Int2 – 47/33kg; 7 BMU (R/B)
Int3 – 43/29kg; 7 BMU (B/P)
Beg1 – 35/22kg; 50 BBF Bp SO; 10 C2B PU (P/G), 10 Push-ups 10/kns up, ts dwn
Beg2 – 25/15kg; 45 BBF Bp SO; 10 RR (1.5/1m), 10 Push-ups Kns up, ts dwn/kns
Beg3 – 20/12kg; 40 BBF Bp SO; 10 RR (1/0.5m), 10 Push-ups kns 10/7

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 – FUN Times … Saturday morning class!!

____________________________________________________

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 – 130323

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 5 – E2ndMon2ndm for 10 min (5 Rnds, 70% 1RM)

Score = Loading

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

then…

2) CF HQ WOD – 230309 (https://www.crossfit.com/essentials/wod-demo-toes-to-bars-burpees)

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees.
Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Score = Total Reps when you fell out (i.e. Total T2B reps plus Burpee reps)

PS – FOR TODAY… ONCE YOU FALL OUT, YOU WILL CONTINUE COMPLETING 30 SEC OR T2B ND 30 SEC OF TARGET BPS UNTIL 15 MIN ARE COMPLETE! THIS DOES NOT COUNT TO YOUR SCORE!!

Scaling:
This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts. Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.

CFA LITE Options:
NB – CFA Standard for Burpee are target burpees to the T2B bar (2 handed touch at the same time)
Beg1 – HLR
Beg2 – HKR, plain Burpees
Beg3 – 1 legged HKR or seated K2C

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!