Featured Image – Coach Thando “Mighty Makamba” / “Drumstick” moving some seriously heavy load on Open Workout 23.2B… 130kg was his max lift on the Thruster, just falling short on 133kg! 

Week 3 of The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! Until 6 March, we will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

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 – 280223

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 – New TC Members have testing this week!

1) Front Squat 5-3-2-1 (70% – 80% – 85% – 90% of 1 RM) leaving E90sOn90s for 4 Rnds (6 min)

Score = Load

NB – BE SAFE BEFORE THE OPEN – ONLY DO THE SET LOAD IF YOU BEEN CONSISTENT WITH YOUR SQUATTING!

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

then…

2) T/C Members Pre-Test 2…

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 – When “husband and wife TO BE”… have “a moment” during Open Workout 23.2A… Anrike “Kriek” and JP on Open Workout 23.2A! 

Image – Open Workout 23.2 – Live Announcement!!! (Image courtesy of CrossFit, Inc.)

Week 2 of The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! Until 6 March, we will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

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 – 270223

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 – New TC Members have testing this week!

REMINDER – CrossFit Open Athletes please log your scores!!

3 Class Options today!!

1a) Those who have not completed Open Workout 23.2A, B please complete today!!
For the TC Members who have not completed Open Workout 23.2A, B…. complete today as it is your first and 2nd Pre-test (T1a,1b)!

1b and c) For the rest complete the 2nd and 3rd Workout below (1b & c)!!

1a) Open Workout 23.2: https://games.crossfit.com/workouts/open/2023

1) 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…

1b) Complete the following FT:
42-30-18 DB Snatch (22.5kg/15kg)
42m-30m-18m HS Walk

TC – 12 min

Score = Time/TC plus 1 sec/rep missed
NB – DB Snatch – any snatch

…straight into 1km Burden run at 12 min. I.e. Rest to 12 min if completed before TC.

CFA LITE Options:
Int2 – 36-27-15m
Int3 – 27-21-15m or WW 9-7-5; 20/12kg;
Beg1 – 15/10kg; Half WW 9-7-5
Beg2 – 10/7.5kg; 1 Step WW 9-7-5
Beg3 – 7/5kg; Worm Walk 9-7-5

straight into 1c…at 12 min…

1C) 1km Burden (25kg/15kg) Run FT

TC – 10 min (Total TC – 22 min)

Score = Time or TC plus 1 sec/rep missed

CFA LITE:
Int3 – 20/12kg
Beg1 – 15/10kg
Beg2 – 10/5kg
Beg3 – no burden

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 – Open Workout 23.2 – Live Announcement!!! (Image courtesy of CrossFit, Inc.)

Week 2 of The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! Until 6 March, we will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

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 – 250223

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 complete TC re-test

REMINDER – CrossFit Class starts 8:00 from today on Saterdays!

You have until late on Monday to get your test done!
Open Workout 23.2: https://games.crossfit.com/workouts/open/2023

1) Reminder – we will be testing the Open Workout from today through to Monday.

ENSURE YOU BOOK ON ITENSITY FOR FRIDAY NIGHT LIGHTS AND ALL CLASSES!!

Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

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!

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 – Open Workout 23.2 – Live Announcement!!! (Image courtesy of CrossFit, Inc.)

Week 2 of The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! Until 6 March, we will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

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 – 240223

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 complete TC re-test

You have until late on Monday to get your test done!
Open Workout 23.2: https://games.crossfit.com/workouts/open/2023

1) Reminder – we will be testing the Open Workout from today through to Monday.

ENSURE YOU BOOK ON ITENSITY FOR FRIDAY NIGHT LIGHTS AND ALL CLASSES!!

Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

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!

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 – Open Workout 23.2 – Live Announcement!!! (Image courtesy of CrossFit, Inc.)

The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! Until 6 March, we will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

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 – 230223

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 complete TC re-test

1) The Open Athletes – Please note deloaded training below!

Hang Snatch (squat), Snatch (squat) – E90sOn90s for 9 min (6 sets) (Count sets >75% 1RM, Max Day)
Open Athletes – Hang Snatch (squat), Snatch (squat) 2-2-2-2-2 (50-60% 1RM)

Score = Load
NB – drop btwn reps

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

Substitutions:

Shoulder –
HS/S – cleans

Back –
HS/S – Light or Hip Thrusters

Knee –
HS/S – Lighter (partial) or Hip Thrusters

then…

2) Repeat from 10 March 23…

AMRAP the following for 15 min:
50 Mountain Climbers – Jump Change must be a min of 50cm heel to toe! One jump and change is 1 rep!
200m Run
10 Push-ups
10 Sit-ups
5 Snatches (squat) (50kg/33kg)

Score = Total Reps
The Open Athletes – only 6 min

CFA LITE Options:
Home-Based – DB/KB/BP 25/15kg – 8 Reps
Int1 – 45/30kg
Int2 – 43/28kg
Int3 – 40/25kg, 22.5/15kg
Beg1 – 30/20kg, 20/12kg, PU (ts)/PU (ts dwn/kns up)
Beg2 – 25/15kg, 15/10kg, 7 PU (ts)/10 PU (kns)
Beg3 – 15/10kg, 12/8kg, 10/7 PU (kns)

Substitutions:
Shoulder –
Mnt Climbers – Fine
Run – Fine
Push-ups – Plus Push-ups (3 = 1 rep)
Sit-ups – Fine (involved arm on chest)
Sn – cleans

Back –
Mnt Climbers – Fine or stepping not jumping
Run – Airbike or Sled Drag
Push-ups – Fine
Sit-ups – Front Bridge (20s)
Sn – Light or Hip Thrusters

Knee –
Mnt Climbers – Fine or stepping not jumping
Run – Airbike or Sled Drag
Push-ups – Fine
Sit-ups – Fine
Sn – Light (partial) or Hip Thrusters

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 – Some Re-Testing of Open Workout 21.1!!! … FUN TIMES!!!! 

The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! Until 6 March, we will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

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 – 220223

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 complete TC re-test
For the rest complete alternative workout for 21.3 and then all complete 21.4

1) New Year, New You TC Post-Test 3A, B…

Open Workout 21.3

Go view the announcement at: https://games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2021/3 and https://games.crossfit.com/workouts/open/2021/4

CrossFit Games – Open Workout 21.3

For total time:
15 front squats
30 toes-to-bars
15 thrusters

Rest 1 min.

15 front squats
30 chest-to-bar pull-ups
15 thrusters

Rest 1 min.

15 front squats
30 bar muscle-ups
15 thrusters

21.4 begins immediately upon completing
or reaching the time cap for 21.3.

♀65 lb.
♂95 lb.

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.

Scaled (Ages 16-54) (Int3)
♀45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Teenagers 14-15
♀45 lb.
♂65 lb.

Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Masters 55+ (Int2)
♀45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+ (Beg1)
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups

Beg2 – Lighter
See Foundations for Beg3

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats and thrusters are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Floor Plan – Prior to starting the workout, athletes must set up a competition area as follows:
• Mark a line directly under the pull-up bar.
• Mark a second line 8 feet away from the line under the pull-up bar.

WORKOUT 21.4

Time begins immediately following the
completion of 21.3.

Time cap: 7 min

Score = Load

WORKOUT VARIATIONS NOTES
None

WORKOUT 21.3 – FOUNDATIONS (Beg3) 

For total time:
15 air squats
30 sit-ups
15 thrusters with stick

Rest 1 min.

15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick

Rest 1 min.

15 air squats
30 push-ups
15 thrusters with stick

21.4 begins immediately upon completing or
reaching the time cap for 21.3.

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling:
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.

FOR THE REST COMPLETE…

1b) For time:

3 Rnds of:
15 front squats (43/29kg)
25 Deficit HSPU (15cm/9cm) (Rnd 1) – Strict HSPU (Rnd 2) – HSPU (Rnd 3)
15 thrusters (43/29kg)
Rest 1 min between Rnds

TC – 15 min

Score = Time/TC plus 15min/rep missed
Open Athletes – 10 FS, 10 Thr and 15 HSP Variations

CFA LITE Options:
Int1 – 6/3cm – Floor
Int2 – 3/1.5cm – 1/2 Abm
Int3 – 40/27kg; Floor – 2/3 Abm
Beg1 – 35/25kg; PPU (61/51cm) – PPU (51cm/flr)
Beg2 – 30/20kg; PPU (51cm/fl) – PPU (Fl/kns 2 abm)
Beg3 – 20/12kg; PPU (Fl/2x abm)

then … At 15 min to 22 min …

2) All – complete WORKOUT 21.4

Complete the complex for Max Load
1 Deadlift
1 Clean
1 Hang clean
1 STOH

Time cap: 7 min.

Score = Load

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 – Testing at our Friday Night Lights … FUN TIMES!!!! Closest … Coach Thando judging Don!!

The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! Until 6 March, we will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

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 – 210223

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) E90son90s for 12 min (4 Rnds):
1st Rnd – Front Squat 5-3-2-1 (70% – 80% – 85% – 90% of 1 RM)
2nd Rnd – RM C2B Pull-ups

Score = Load

NB – BE SAFE BEFORE THE OPEN – ONLY DO THE SET LOAD IF YOU BEEN CONSISTENT WITH YOUR SQUATTING!
NB – TC Members only do Front Squat… no pull-ups

CFA LITE Options:
Beg1 – C2B PU (P/G)
Beg2 – RR (1/1.5m)
Beg3 – RR (0.5/1m)

then…

TC Members complete 2a), while the rest complete 2b)… Complete

2a) New Year, New You TC Post-Test 2…

CrossFit Games – OPEN WORKOUT 21.2 (Repeat of 17.1) https://games.crossfit.com/workouts/open/2021

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

Workout Variations
*See Metric Equivalents below*
Rx’d (Ages 16-54)
35-lb. dumbbell, 20-in. box
50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54) (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 20-in. box (step-ups permitted)
Teenagers 14-15 (INT3)
20-lb. dumbbell, 20-in. box
35-lb. dumbbell, 24-in. box
Scaled Teenagers 14-15
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 24-in. box (step-ups permitted)
Masters 55 (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 24-in. box (step-ups permitted)
Scaled Masters 55 (BEG2)
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 20-in. box (step-ups permitted)

*Metric Equivalents*:
Min acceptable weights in kg are 22.5 kg (50lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 5 kg (10 lb.). 24 inch (61cm); 20 inch (51cm)
Mark a center line for the Burpee Box Jump Overs… see full movement standards at: https://games.crossfit.com/workouts/open/2021/2

WORKOUT 21.2 – FOUNDATIONS (BEG3)
For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees
Use a 10-lb. dumbbell or
household item for the snatch.
To modify the burpee, omit the
push-up portion or elevate the
hands during the push-up.

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

WORKOUT 21.2 – EQUIPMENT FREE (INT3)
Modified version of 17.1

For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the
hang squat snatches.

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

*36 inches – 91.44cm

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

For the Rest…

2b) For time:
10-20-30-40-50 DB Power Clean, STOH (22.5kg/15kg)
10-15-20-25-30 Box Jump Overs but step off (61cm/51cm)

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

NB – Must step-off Box (no jumping off or rebounds allowed)
NB – alternate DB Power Clean, STOH as needed

CFA LITE Options:
Int3 – 20/12kg
Beg1 – 15/10kg; BSO (61/51cm)
Beg2 – 10/7kg; BSO (51cm)
Beg3 – 7.5/5kg; 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 Image – Friday Night Vibes at Open Workout 23.1!! FUN TIMES!!!!

Open Workout – Test 23.1 is a repeat from 2014 (14.4)!! For all the info go to games.crossfit.com (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

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 – 200223

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

3 Class Options today!!

1a) Those who have not completed Open Workout 23.1 please complete today!!
1b) For the TC Members complete Open Workout 21.1.
1c) For the rest complete a Variant of Open Workout 21.1 below!!

1a) Open Workout 23.1: (14.4 REPEAT) https://games.crossfit.com/workouts/open/2023
See Friday and Saterday (crossfitalgoa.com) and/or Itensity

OR

1b) New Year, New You TC Post-Test 1…

CrossFit Games – Open Workout 21.1 https://games.crossfit.com/workouts/open/2021/1

WORKOUT 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Score = Time/TC plus 1 sec/rep missed

Workout Vaqriations:
Rx’d (all ages)
♀ and ♂ perform wall walks and double-unders
Scaled (all ages) (Beg1)
♀ and ♂ perform scaled wall walks and single-unders
Beg2 – No step WW
Beg3 – see below

FOUNDATIONS (Beg3) – WORKOUT 21.1

For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Workout Variations:
RX (Rx-Int3) – Rx (all ages)
Scaled (all ages) (Beg1) – Scaled WW ; SU
Foundations (Beg3) – Bear Crawl ; Jump Jack
Equip Free (Int1) – WW ; Lat Jumps

FOUNDATIONS (Beg3) – WORKOUT 21.1

For time:
1 bear crawl
10 jumping jacks

Further Scaling:
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.

OR

1c) For time:
3-6-9-12-15-18-21 Power Snatch (35kg/25kg)
1-2-4-6-8-10-12-14 Wall Walk
10-30-60-90-150-210 DU

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

Last Rnd no DU!! Finishes on Wall Walks!!

CFA LITE Options:
Int3 – 30/22kg
Beg1 – 25/20kg; Half WW; SU
Beg2 – 22/15kg; 1 Step WW;
Beg3 – 20/12kg; 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 Video and Image – Open Workout – Test 23.1 is a repeat from 2014 (14.4)!! For all the info go to games.crossfit.com (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

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 – 180223

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

Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

There will be alternative workouts from the week for those that come on Friday and Saturday!!!!! 

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see games.crossfit.com ….

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

You have until late on Monday to Register at: games.crossfit.com
Open Workout 23.1: (14.4 REPEAT) https://games.crossfit.com/workouts/open/2023

Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

Score = Total Reps

NOTE & Metric Equivalents – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
medicine balls are 4 kg (10 lb), 6 kg (14 lb) and 9 kg (20lb). The minimum acceptable weights in kilograms for the cleans are 20 kg (45 lb), 29 kg (65 lb), 43 kg (95 lb), 52 kg (115 lb), and 61 kg (135 lb).

TEST VARIATIONS
Rx’d (16-54)
♀ 14-lb ball to 9 ft, 95-lb cleans
♂ 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54) (Int3. Our Beg1 same but PU (P/G))
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chinover-bar pull-ups

Teenagers 14-15
♀ 10-lb ball to 9 ft, 65-lb cleans
♂ 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15
♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chinover-bar pull-ups

Masters 55+
♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+ (Beg2)
♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar
pull-ups
♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar
pull-ups

23.1: (14.4 REPEAT) – FOUNDATIONS (Beg3)
60 strokes on the rower, 50 sit-ups, 40 WB shots, 30 cleans, 20 push-ups (M- kns up, ts down, F- knees)
F 6-lb (2.7kg) ball to 9-ft target, 35-lb (15kg or less) cleans
M 10-lb (4.5kg) ball to 10-ft target, 45-lb (20kg or less) cleans

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

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 and Image – Open Workout – Test 23.1 is a repeat from 2014 (14.4)!! For all the info go to games.crossfit.com (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

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 – 170223

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

Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test! There will be alternative workouts from the week for those that come on Friday and Saturday. 

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see games.crossfit.com ….

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

You have until late on Monday to Register at: games.crossfit.com
Open Workout 23.1: (14.4 REPEAT) https://games.crossfit.com/workouts/open/2023

Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

Score = Total Reps

NOTE & Metric Equivalents – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
medicine balls are 4 kg (10 lb), 6 kg (14 lb) and 9 kg (20lb). The minimum acceptable weights in kilograms for the cleans are 20 kg (45 lb), 29 kg (65 lb), 43 kg (95 lb), 52 kg (115 lb), and 61 kg (135 lb).

TEST VARIATIONS
Rx’d (16-54)
♀ 14-lb ball to 9 ft, 95-lb cleans
♂ 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54) (Int3. Our Beg1 same but PU (P/G))
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chinover-bar pull-ups

Teenagers 14-15
♀ 10-lb ball to 9 ft, 65-lb cleans
♂ 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15
♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chinover-bar pull-ups

Masters 55+
♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+ (Beg2)
♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar
pull-ups
♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar
pull-ups

23.1: (14.4 REPEAT) – FOUNDATIONS (Beg3)
60 strokes on the rower, 50 sit-ups, 40 WB shots, 30 cleans, 20 push-ups (M- kns up, ts down, F- knees)
F 6-lb (2.7kg) ball to 9-ft target, 35-lb (15kg or less) cleans
M 10-lb (4.5kg) ball to 10-ft target, 45-lb (20kg or less) cleans

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

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!