Featured Image – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts Monday 16 January 2023 for both Non-Members and Members!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info!

____________________________________________________

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) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 120123

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

RX, LITE and HOME WOD

Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!

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

1) Power Snatch, Snatch – E2ndMon2ndM for 10 min (Build to a Max Day)

Score = Load

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

Sub’s –
Shoulder:
PS – Power Clean or Snatch Pull
Sn – Clean

Back:
PS and Sn – Hip Thrusters and back rehab

Knee:
PS – Fine or from Hang
Sn – Fine

then…

2) Complete the following for Max Reps:

AMRAP 5 min:
4 Bar Muscle-ups
4 Snatches (60kg/40kg)

Rest 3 min

AMRAP 5 min:
4 Bar Muscle-ups
4 Power Snatches (60kg/40kg)

Score = Total Reps

CFA LITE Options:
Int1 – 55/36kg; 22.5/15kg; 3 B-MU
Int2 – 53/34kg; 22.5/15kg; 3 B-MU (R/B)
Int3 – 50/32kg; 20/12kg; 3 B-MU (B/P)
Beg1 – 45/30kg; 15/10kg; 4 PU (G/P), 4/3 Push-ups
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 3 PU/4 PU (kns)
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 4 PU(kns)/3 PU (kns)

Substitutions:
Shoulder –
B-MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)
PS – Power Clean
Sn – Clean only

Back –
B-MU – Rev Grip PU or RR or BOR and Push-ups (24-18-12)
PS – Hip Thrusters (2-3x)
Sn – Hip Thrusters (2-3x)

Knee –
B-MU – Fine (watch jump-up/drop-off)
PS – Fine (from hang if need)
Sn – Clean (from hang if need), reduce depth and load as needed

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 – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts Monday 16 January 2023 for both Non-Members and Members!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info!

____________________________________________________

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) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 110123

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

RX, LITE and HOME WOD

Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!

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

1) Practice Kipping HSPU

Score = For Quality!

CFA LITE Options:

Only move to the next level once you have achieved an 80% proficiency!

Subs:

Shoulder –
Front Bridging and Plus Push-ups

Back –
Fine but watch kick-up/down

Knee –
Fine but watch kick-up/down

then…

2) AMRAP 12 min of
15 HSPU
12 Box Step-Overs (25kgx2/16kgx2 on 61cm/51cm)
9 Burpees

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home-based – DB/KB/BP – 25kg/15kg but 30 reps Lunges
Int1 – 18 HSPU; 22.5/15kg Lngs
Int2 – 1/2 Abm; 22.5kgx2/15kgx2; 20/15kg Lngs
Int3 – 2/3 Abm; 20kgx2/12kgx2 ; 16/12kg Lngs
Beg1 – PPU (61cm/51cm); 15kgx2/10kgx2 (61/51cm); 15/10kg lngs
Beg2 – PPU (51cm/Flr); 10kgx2/5kgx2 (51cm); 12/8kg Lngs)
Beg3 – PPU (Flr/kns); 7.5kgx2/2.5kgx2 (41cm); 8/5kg Lngs

Substitutions:
Shoulders inj –
HSPU – Plus Pus-ups (3x)
BSO – Fine
Bps – Str Arm

Back and Knee inj –
HSPU – Fine but wat kik-up and down
BSO – Lighter and reduced height or Hip Thrusters (single-leg)
Bps – Str Arm (Knee – fine)

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 – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts Monday 16 January 2023 for both Non-Members and Members!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info!

____________________________________________________

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) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 100123

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

RX, LITE and HOME WOD

Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!

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

1) Practice Kipping Pull-ups

Score = For Quality

Those who are competent can do the butterfly Pull-up progressions

CFA LITE Options:

Only move to the next level once you have achieved an 80% proficiency!

Subs:

Shoulder –
Kipping Ring Rows

Back –
Smaller Kip

Knee –
Fine

then…

2) Complete the following FT:
25 Pull-ups
20 C2B Pull-ups

into…

5 Rnds of:
200m Run
15 KB Swings (24kg/16kg)
12 Goblet Squats (24kg/16kg)
9 Target Burpees (15.24cm – 6 inches)

TC – 24 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home-based Sub – BOR (Single-Arm-DB/KB/B-Pack or Light BB) 60 Reps (buy-in)/ 60 Reps (buy-out)
RX – 25/15kg
Int1 – 24/16kg
Int2 – 20/12kg; 20 PU, 15 C2B PU
Int3 – 20/12kg; 40 PU
Beg1 – 16/10kg; 20 PU, 15 C2B PU (G/P)
Beg2 – 12/8kg; 20 RR (1.5/1m), 15 (1/0.5m)
Beg3 – 8/5kg; 15 RR (1/0.5m), 15 (0.5/0m)

Substitutions:
Shoulder –
PU/C2B – Rev Grip PU (strict 60%) or RR or BOR
T-Bps – Str arm Bps
GS – Fine

Back –
PU/C2B – Strict PU (strict 60%) or RR or BOR (60% of reps)
T-Bps – Str arm Bps or use Box/Table
GS – Airsquats or Hip Thrusters

Knee –
PU/C2B – Fine (watch jump-up/drop-off)
T-Bps – Fine but use Str Arm Bps if needed
GS – Fine (limit depth/load as needed)

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 – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts Monday 16 January 2023 for both Non-Members and Members!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info!

____________________________________________________

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) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 090123

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

RX, LITE and HOME WOD

Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!

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

1) Practice Kipping Pull-ups

Score = For Quality

Those who are competent can do the butterfly Pull-up progressions

CFA LITE Options:

Only move to the next level once you have achieved an 80% proficiency!

Subs:

Shoulder –
Kipping Ring Rows

Back –
Smaller Kip

Knee –
Fine

then…

2) Complete the following FT:
25 Pull-ups
20 C2B Pull-ups

into…

5 Rnds of:
200m Run
15 KB Swings (24kg/16kg)
12 Goblet Squats (24kg/16kg)
9 Target Burpees (15.24cm – 6 inches)

TC – 24 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home-based Sub – BOR (Single-Arm-DB/KB/B-Pack or Light BB) 60 Reps (buy-in)/ 60 Reps (buy-out)
RX – 25/15kg
Int1 – 24/16kg
Int2 – 20/12kg; 20 PU, 15 C2B PU
Int3 – 20/12kg; 40 PU
Beg1 – 16/10kg; 20 PU, 15 C2B PU (G/P)
Beg2 – 12/8kg; 20 RR (1.5/1m), 15 (1/0.5m)
Beg3 – 8/5kg; 15 RR (1/0.5m), 15 (0.5/0m)

Substitutions:
Shoulder –
PU/C2B – Rev Grip PU (strict 60%) or RR or BOR
T-Bps – Str arm Bps
GS – Fine

Back –
PU/C2B – Strict PU (strict 60%) or RR or BOR (60% of reps)
T-Bps – Str arm Bps or use Box/Table
GS – Airsquats or Hip Thrusters

Knee –
PU/C2B – Fine (watch jump-up/drop-off)
T-Bps – Fine but use Str Arm Bps if needed
GS – Fine (limit depth/load as needed)

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 – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts Monday 16 January 2023 for both Non-Members and Members!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info!

____________________________________________________

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) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 070123

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

RX, LITE and HOME WOD

Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!

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

1) Turkish Get-ups 2 – EMOM for 10 min (Climb to Max Day)

Score = Load
NB – 1x Non-Dominant side, 1x Dominant side

CFA LITE Options:
Use a load that you can move with good form!
New Beginners – 4 TGU Sit-ups (min 1), then 4 Static assisted Lunges (min 2)

Substitutions:
Shoulder –
Non-Inv Side – TGU
Inv Side – 6 Sit-ups, 6 Lunges

Back –
Lighter
Otherwise – TGU SU 2 each OR Side Bridge 20 sec one side (3 reps) PLUS 6 Lunges

Knee –
TGU SU 2 each (4 reps), 6 Airsquats OR 9 Hip Thrusters

then…

2) AMRAP 14 min of:
15 Box Step-overs (24kgx2/16kgx2 on 61cm/51cm)
6(3e) Turkish Get-ups (24kg/16kg)

Score = Total Reps

BSO – Farmers Walk
RX – BBF Bps standard – jump back, up, over w 2 feet

CFA LITE Options:
Home-based – DB/KB/BP – 25kg/15kg but 35 reps Lunges
Int1 – 22.5×2/15x2kg (61/51cm)
Int2 – 22.5kgx2/15kgx2 (61/51cm)
Int3 – 20kgx2/12kgx2 (61/51cm)
Beg1 – 15kgx2/10kgx2 (61/51cm)
Beg2 – 10kgx2/5kgx2 (51cm)
Beg3 – 7.5kgx2/2.5kgx2 (41cm)

Substitutions:
Shoulders inj –
BSO – Fine
TGU – Non-inv side only

Back and Knee inj –
BSO – Lighter and reduced height or Hip Thrusters (single-leg)
TGU – Back (light) or Airbike 12 cal; Knee – Fine (adjust load as needed)

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 – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts Monday 16 January 2023 for both Non-Members and Members!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info!

____________________________________________________

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) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 060123

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

RX, LITE and HOME WOD

Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!

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

1) Rope Climbing Technique – Practice the Spanish Wrap and The X

Score = For Quality
NB – only move to the next level once 80% proficient on a previous level

then…

2) Complete 6 Rnds FT of (BB 50kg/32kg):
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
3 Rope Climbs (4,5m)

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed

HOME-BASED WOD:
Complete 6 Rnds FT of (BB 50kg/32kg) – with DB/KB/Backpack (24-25kg/15-16kg):
17 Deadlifts
13 Hang Power Cleans
9 STOH
3 Rope Climbs (4,5m) or 18 Towell Pull-ups

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed
NB – Towell pull-ups – wrap over tree branch or rafter

CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub above!
Home-based – DB 25/15kg (extra 12 Reps/Rnd)
RX – BB 50/32kg or Single-arm (DB/KB/B-Pack) or light BB – DB 25/15kg (extra 12 Reps/Rnd)
Int1 – 45/30kg; 22.5/15kg
Int2 – 40/25kg; 20/15kg; RC – 3.7m
Int3 – 35/20kg; 16/12kg; RC – 2 pulls/climb
Beg1 – 30/15kg; 15/10kg; Rope Pulls – Stand to Lying (str)
Beg2 – 20/12kg; 12/8kg; Rope Pulls – Stand to Lying (bnt hips)
Beg3 – 15/8kg; 8/5kg; Rope Pulls – Stand to Lying (bnt hips/kns)

Substitutions:

Shoulder inj –
DL – Fine
HPC – Fine (if not extra Deads)
STOH – Front squats
RC – Fine or Rope Rows

Back –
DL and HPC – 17 Hip Thrusters
STOH – Strict Press (diff in reps for BB vs DB)
RC – Fine

Knee –
DL – Fine
HPC – Fine (muscle)
STOH – Fine or Strict Press
RC – Fine (watch jump-up/drop-off)

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 – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts Monday 16 January 2023 for both Non-Members and Members!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info!

____________________________________________________

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) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 050123

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

RX, LITE and HOME WOD

Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!

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

1) Power Snatch 2 – E2ndMon2ndM for 10 min (Build to a Max Day)

Score = Load

Home-Based – Power Snatch RM – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

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

Sub’s –
Shoulder:
PS – Power Clean or Snatch Pull

Back:
PS – Hip Thrusters and back rehab

Knee:
PS – Fine or from Hang

then…

2) Complete the following couplet FT:
21-15-9 Power Snatch (45kg/30kg)
12-9-6 Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX sub – DB/KB/BP – 27-21-15 Reps on 25kg/15kg
BOR Sub – BB 21-15-9 (45/30kg), DB/KB/BP/BB (light) 24-18-12 (25/15kg)
Int1 – 43/29kg; 22.5/15kg; 9-6-3 MU or BOR
Int2 – 40/27kg; 22.5/15kg; 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR
Int3 – 37/25kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR
Beg1 – 35/20kg; 15/10kg; PU (G/P)/RD (B/P) or BOR
Beg2 – 25/15kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR
Beg3 – 20/12kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR

HOLIDAY WOD
PS – sub w Jumping Lunges 42-30-18; Beg1/2 – Walk Lunges; Beg3 – Static lunges
Muscle-ups – sub w Push-ups 42-30-18

Substitutions:
Shoulder –
PS – Power Clean
MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)

Back –
OHS – Lighter but could niggle… rather weighted and banded hip thrusters
MU – Rev Grip PU or RR or BOR and Push-ups (24-18-12)

Knee –
OHS – Partial squats OR rather weighted and banded hip thrusters
MU – Fine (watch jump-up/drop-off)

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 – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts Monday 16 January 2023 for both Non-Members and Members!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info!

____________________________________________________

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) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 030123

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

RX, LITE and HOME WOD

Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!

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

1) Front Squat 5-3-2-1 (75% – 80% – 85% – 90% of 1 RM)

Score = Sum of Loads

NB – 1 rep = 1 kg

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

Subs-

Shoulders –
FS – Fine or Safety bar back squat

Back –
FS – Hip Thrusters and Back Rehab

Knee –
FS – Fine (limit depth/load) or Hip Thrusters

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
STOH (60/40kg)
T2B
Handstand Walk (m)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed
STOH – Shoulder to OH

HOME-BASED WOD:
STOH – sub w Strict HSPU or Beg1 – PPU (61/51cm); Beg2 (51cm/Flr); Beg3 (Flr/Kns 2x bmprs)
T2B – Sub w Lying Ts to Hands; Beg1 – Lying (Ts to Chest);

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg
BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)
T2B sub Lying Toes to hands (holding heavy/fixed object OH)
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg; HSW or WW (3-3-3-3-2-2-2-1-1-1)
Beg1 – 45/30kg; 15/10kg; HLR (or Lying F2H), Half WW (3-3-3-3-2-2-2-1-1-1)
Beg2 – 35/22kg; 12/8kg; HKR (or Lying K2H), 1-step WW (3-3-3-3-2-2-2-1-1-1)
Beg3 – 25/17kg; 8/5kg; K2C or Worm-W (3-3-3-3-2-2-2-1-1-1)

Substitutions:
Shoulder –
STOH – Hang Power Cleans
T2B – GHD SU/Sit-ups/Lying V’s
HSW – PU hold w opp sh taps (3x meters)

Back:
STOH – Strict press (single arm)
T2B – Front Bridge (3 sec for each rep)
HSW – PU hold w opp sh taps (3x meters)

Knee:
STOH – Fine
T2B – Fine (watch jump-up/drop-off)
HSW – Fine (watch kick-up/-down)

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 – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts Monday 16 January 2023 for both Non-Members and Members!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info!

____________________________________________________

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) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 030123

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

RX, LITE and HOME WOD

Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!

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

1) TNG Power Clean 2 – E90sOn90s for 9 min (6 Rnds, Climb to a Max Day)

Score = Load

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

Sub’s –
Shoulder:
PC – Fine or Clean Pull

Back:
PC – Hip Thrusters and back rehab

Knee:
PC – Fine

then…

2) AMRAP 20 min:
15 Pull-ups
9 TNG Power Cleans (85kg/55kg)
400 m Run

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

HOME-BASED:
Sub PU with Burpees
Sub PC with Broad Jumps (1.24m/1m); Beg1 (1m/0.8m); Beg2 (0.8/0.5m); Beg3 (0.4/0.30m)

CFA LITE Options:
If no equip – do jumping airsquats for HPC
RX – Single-arm (DB/KB/B-Pack) or light BB 18 reps on OHS 25/15kg
Int1 – 75/52kg; 22.5/15kg
Int2 – 70/50kg; 20/15kg
Int3 – 60/40kg; 16/12kg
Beg1 – 50/32kg; 15/10kg; PU (P/G)
Beg2 – 35/25kg; 12/8kg; RR (0.5m/1m)
Beg3 – 25/15kg; 8/5kg; 300m; RR (0m/0.5m)

Substitutions:
Shoulder –
PU – Rev grip strict PU(60%) or RR/BOR
PC – Fine or Deadlifts
Run – Fine

Back –
PU – Rev grip strict PU (60%) or RR
PC – Fine (lighter) or Hip Thrusters (loaded)
Run – Fine or Cycle (2.5x dist)

Knee –
Knee – PU fine but watch jump-up/drop-off
PC – Fine or Muscle Clean (lighter) or Hip Thrusters (loaded)
Run – Fine or Cycle (2.5x dist)

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 – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge starts Monday 16 January 2023 for both Non-Members and Members!! If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info!

____________________________________________________

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) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 020123

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

RX, LITE and HOME WOD

No Class today… but see HOME-BASED WOD below!!

Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

Please see our Goal Setting email and Goal setting drills for all those keen on mapping out their goals for 2023!!

HOME-BASED WOD:

Complete 10 Rnds of the following FT:
20 Jumpping Airsquats
4 Wall Walks
10 Shuttle Runs (20x 7.62m – 152.4m)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

NB – 1 Shuttle is 15.24m i.e. 2x 7.62m
S-Run Std – both hands cross start/end line and 1 hand touches the floor

CFA LITE Options:
Beg1 – Half WW
Beg2 – 1 Step WW
Beg3 – 7 Rnds; Airsquat; Worm Walk

Equipment Options:
Load – BB/KB/DB/Back Pack

Injury Subs:

Shoulder –
J-Airsquat – Fine
WW – Opp shoulder taps (pushup hold)
S-Run – Fine

Back/Knee –
J-Airsquat – Airsquat with Bands OR Hiplifts (Banded)
WW – Opp shoulder taps (pushup hold)… fine for knee
S-Run – Back Airbike (1 cal = 1 Shuttle); Knee fine or Airbike/Row

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!