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!! Get a DISCOUNT FOR SIGNING-UP BEFORE next year!! 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 – 311222

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…Get outside and spend time with family and friends for Old Years Eve!!

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!! Get a DISCOUNT FOR SIGNING-UP BEFORE next year!! 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 – 301222

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) Complete a Mixed Tabata for 8 min (2 Tabata Rnds) of the following:
1st 20 sec: Strict Ring Dips
2nd 20 sec: Strict HSPU

Score = Total Reps

Mixed Tabata – rotate through 3 mvts for 8 rnds x 3 Tabata sets (24 SUB-RNDS)

CFA LITE Options:
Int2 – HSPU (1/2 abm)
Int3 – HSPU (3/2 abm)
Beg1 – PPU (61/51cm); Jump up lower down
Beg2 – PPU (51cm/flr); Seated P/Dips (bench dips) (str legs)
Beg3 – PPU (Flr/kns 2x bmprs); Seated P/Dips (bench dips) (bnt legs)

Substitutions:

Shoulder –
S-RD – Fine or S-PDips
S-HSPU – Lite options or plus push-ups

Back –
S-RD – Fine
S-HSPU – Fine or Push-ups

Knee –
S-RD – Fine
S-HSPU – Fine

then…

2) Repeat from 4 Jan 2022 – Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Overhead Squat (60/40kg)
C2B Pull-ups
30 DU after each Rnd

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

HOLIDAY WOD
OHS – sub w broom stick OHS 20-18-16-14-12-10-8-6-4-2
C2B PU – if no branch/pole for PU/RR then do Burpees
DU – Jump double clap or Jump clap

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – OHS 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)
Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR; 25 DU
Int2 – 53/34kg; 22.5/15kg; PU or BOR; 20 DU
Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU; 15 DU
Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; 30 SU
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; 25 SU
Beg3 – 25/17kg; 8/5kg; RR (0.5/0mm) or BOR; 20 SU

Substitutions:
Shoulder –
OHS – F/squat
C2B – Rev Grip PU or RR or BOR
DU – Fine

Back –
OHS – Lighter but could niggle… rather weighted and banded hip thrusters
C2B – Rev Grip PU or RR or BOR
DU – SU or calf-pulses

Knee –
OHS – Partial squats OR rather weighted and banded hip thrusters
C2B – Fine (watch jump-up/drop-off)
DU – Fine or Airbike 5/3 cal

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/

Cool-down/Trigger Ball/Foam Roll/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!! Get a DISCOUNT FOR SIGNING-UP BEFORE next year!! 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 – 291222

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) CFHQ Workout of the Day – 210309

CrossFit HQ Tips https://www.crossfit.com/essentials/workout-tips-for-210309

7 Rounds FT of:
15 GHD sit-ups
15 Back extensions
10 Thrusters
10 Clean and Jerks

61kg/43kg (♂ 135 lb./♀ 95 lb.)

TC – 32 min

Score = Time/TC plus 1 sec/rep missed

HOLIDAY WOD

7 RFT of:
20 Sit-ups
20 Supermans
15 Jumping Squats
15 Pistols

TC – 32 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds.
Newer athletes should reduce the total volume and avoid the GHD.

CFA LITE Options:
Home-Based – RX – 14 Thr and 16 CJ 25kg/15kg
Back Ext Sub – 15 Good Mornings (use DB/KB H-B loads)
GHD SU sub – 15 W-Sit-up (use DB/KB H-B loads)
Int1 – 55/36kg; 22.5/15kg; 12 GHD SU or 15 W-SU; 12 BkExt or 15 GM
Int2 (CFHQ Int) – 53/34kg; 22.5/15kg; 10 GHD SU or 15 W-SU; 10 BkExt or 15 GM
Int3 – 50/32kg; 20/12kg; 8 GHD SU or 15 W-SU; 8 BkExt or 15 GM
Beg1 – 45/30kg; 15/10kg; 15 W-SU; 15 GM
Beg2 – 35/22kg; 12/8kg; 10 W-SU; 10 GM
Beg3 (CFHQ Beg) – 25/17kg; 8/5kg; 10 Sit-ups, 10 BW GM, 7 Thr, 7 Cl,PP

HOL WOD CFA LITE Options:
Int3 – Pistol (bench below parr)
Beg1 – Pistol (bench above parr)
Beg2 – 12 Si-ups; Airsquat; Lunges
Beg3 – 8 Sit-up; Airsquat; Static Lunges

Substitutions:
Shoulder –
GHD SU – Fine but Inv arm on belly
BckExt – Fine
Thr – Front Squat
CJ – Cleans only

Back –
GHD SU – 3x Reps in sec Front Bridge
BckExt – Hiplifts 3x Reps
Thr – Lighter/Partial
CJ – Hang Clean & Jerk (lighter)/Partial

Knee –
GHD SU – Fine or 3x Reps in sec Front Bridge
BckExt – Fine or Hiplifts 3x Reps
Thr – Lighter/Partial
CJ – Hang Clean & Jerk (lighter)/Partial

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/

Cool-down/Trigger Ball/Foam Roll/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!! Get a DISCOUNT FOR SIGNING-UP BEFORE next year!! 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 – 281222

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

RX, LITE and HOME WOD

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

1) EMOM 10 – 1 Push Press, 1 Push Jerk, 1 Split Jerk (climbing to a max load)

Score = Load

HOLIDAY WOD
AMRAP 5 min of Wall Walks

Score = Total Reps

CFA LITE Options:
Beg1 – Half WW
Beg2 – 1-step Ww
Beg3 – Worm Walks

Subs-

Shoulders –
WW – Lite or Pushup hold (Opp shldr taps 3x dist in reps)

Back –
WW – Pushup hold (Opp shldr taps 3x dist in reps)

Knee –
WW – Fine

then…

2) Tabata the following for Max Reps:

a) Hang Power Clean (75kg/55kg)
Rest 1 min

b) Box Step Over (1x DB Farmers) (22.5kg/15kg at 61cm/51cm)
Rest 1 min

c) BB Lateral Facing Burpees
Rest 1 min

d) Push Press (75kg/55kg)
Rest 1 min

e) Box Jump Over (61cm/51cm)
Rest 1 min

f) T2B

Score = Total Reps

CFA LITE Options:
Int1 – 70/50kg
Int2 – 65/45kg
Int3 – 60/40kg
Beg1 – 55/35kg; BSO (15/10kg 61/51cm), BSO (61/51cm) or BJ (1/0.8m); HLR
Beg2 – 40/25kg; BSO (10/7kg 51cm), BSO (51cm)/BJ (0.8/0.5m); HKR
Beg3 – 25/15kg; BSO (7.5/5kg 41cm), BSO (41cm)/Broad Step (0.6m/0.4m); K2C

HOLIDAY WOD
HPC – sub w Single legged hip lifts (L 1st 20 s, R next 20 s)
PP – sub w HSPU or Piked PU
BSO – sub w weighed lunges (hold suitcase filled w books or a heavy stone)
BJO – sub w Broad Jump
T2B – Find a branch o hang from or lying variants

Substitutions:

Shoulder –
HPC – Fine
PP – DL
W-BSO – Fine
BB LF Bps – Str arm
BJO – Fine
T2B – Lyig Ft to hands (inv arm on belly)

Back –
HPC – Lighter or hip thr
PP – Strict press lighter
W-BSO – no load, reduce height
BB LF Bps – Str arm/box bps
BJO – Step-ups (lower)
T2B – Front Bridge (3 sec – 1 Rep)

Knee –
HPC – Fine
PP – Fine
W-BSO – reduce height/load
BB LF Bps – Fine
BJO – Fine or Step O
T2B – 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/

Cool-down/Trigger Ball/Foam Roll/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!! Get a DISCOUNT FOR SIGNING-UP BEFORE next year!! 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 – 271222

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

RX, LITE and HOME WOD

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

1) EMOM 10 min (5 Rnds):
Min 1 – 2 Power Cleans (TNG) – climbing to a max load!
Min 2 – RM C2B Pull-ups

Score = Max Load (kg) plus Total Reps

CFA Lite Options:
Beg1 – C2B (P/G)
Beg2 – RR (1.5/1m)
Beg3 – RR (1/0,5m)

HOLIDAY WOD

EMOM 10 min (5 Rnds):
Min 1 – 3 Broad Jumps (Max Dist for 3 jumps in cm)
Min 2 – RM Towell Pull-ups/Ring Rows or RM Table Dips or Seated Bench Dips

Score = Longest jump in cm plus Total Reps

CFA Lite Options:
Beg1 – Table Dips (jump up lower down)
Beg2 – Bench Dips (str legs)
Beg3 – Bench Dips (bent legs)

Subs-

Shoulders –
PC – Fine or DL
C2B – Rev grip strict or RR or BOR
Dips – Push-ups or plus push-ups

Back –
PC – Hip Thr
C2B – Rev grip strict or RR
Dips – Fine

Knee –
PC – Fine
C2B – Fine (watch jump-up/drop down)
Dips – Fine (watch jump-up/drop-off)

then…

2) CrossFit HQ’s WOD – Tuesday 161220 (080531)

For time:
135-lb. (61kg/43kg) thrusters, 10 reps
50 double-unders
135-lb. (61kg/43kg) thrusters, 8 reps
40 double-unders
135-lb. (61kg/43kg) thrusters, 6 reps
30 double-unders
135-lb. (61kg/43kg) thrusters, 4 reps
20 double-unders
135-lb. (61kg/43kg) thrusters, 2 reps
10 double-unders

TC = 15 min

Score = Time/TC plus 1 sec/rep

CFA LITE Options:
HOL WOD – complete 3 x reps Jumping airsquats (30-24-18-12-6)
Int1 – 55/38kg; 45-35-25-15-5
Int2 – 50/35kg; 40-30-20-10-5
Int3 – 45/30kg; 35-25-15-10-5
Beg1 – 40/27kg; SU 50-40-30-20-10
Beg2 – 30/20kg; same B1
Beg3 – 20/12kg; SU 45-35-25-15-5; Hol – airsquats

Substitutions:

Shoulders inj –
Thrusters – Squats (Front/on shlder)
DU – Fine

Back/Knee inj –
Thrusters – Fine (knee – limit depth/load) and Banded Hip Thrusters (back)
DU – Calf pulses or Fine (knee)

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/

Cool-down/Trigger Ball/Foam Roll/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!! Get a DISCOUNT FOR SIGNING-UP BEFORE next year!! 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 – 261222

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) Complete the following FT:
2km Run
100 Jumping alternate lunges (50 e)
50 Burpee Broad Jump (1m)
25 Strict HSPU
15 m Handstand Walk

TC = 30 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
Int1 – 20 S-HSPU
Int2 – 1/2 abm; 12m HSW
Int3 – 2/3 abm; 10m HSW or 4 WW
Beg1 – PPU (61/51cm); 4 Half WW
Beg2 – PPU (51cm/floor); 4 1-step Ww
Beg3 – PPU (Floor/Kns); 4 Worm Walks

Subs-

Shoulders –
Run – Fine
J alt lunges – Fine
B-BJ – Str arm Bps
S-HSPU – Plus push-ups (3 for 1) or push-ups
HSW – Pushup hold (Opp shldr taps 3x dist in reps)

Back –
Run – Fine or Bike 2.5x dist
J alt lunges – Step lunges or airsquat or hip thruster
B-BJ – Str arm / table burpee, no jump
S-HSPU – Push-ups
HSW – Pushup hold (Opp shldr taps 3x dist in reps)

Knee –
Run – Fine or Bike (2.5x) or Row
J alt lunges – Banded Airsquat or fine (step lunge)
B-BJ – Fine or no jump
S-HSPU – Fine
HSW – 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/

Cool-down/Trigger Ball/Foam Roll/Stretch

MERRY CHRISTMAS ! ~ “All this took place to fulfill what the Lord had spoken by the prophet: “Behold, the virgin shall conceive and bear a son, and they shall call his name Immanuel” (which means, God with us).”
‭‭Matthew‬ ‭1‬:‭22‬-‭23‬ ‭ESV‬‬

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!! Get a DISCOUNT FOR SIGNING-UP BEFORE next year!! 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 – 251222

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

Rest Day! Enjoy Christmas Day with your family and friends!

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/

Cool-down/Trigger Ball/Foam Roll/Stretch

HAPPY CHRISTMAS EVE! ~ “And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” And suddenly there was with the angel a multitude of the heavenly host praising God and saying, “Glory to God in the highest, and on earth peace among those with whom he is pleased!””
‭‭Luke‬ ‭2‬:‭10‬-‭14‬ ‭ESV‬‬

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!! Get a DISCOUNT FOR SIGNING-UP BEFORE next year!! 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 – 241222

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

No Class today…

Get outside and spend time with family and friends for Christmas eve!!

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/

Cool-down/Trigger Ball/Foam Roll/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!! Get a DISCOUNT FOR SIGNING-UP BEFORE next year!! 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 – 231222

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) Complete a Mixed Tabata for 12 min (3 Tabata Rnds) of the following:
1st 20 sec: Strict Pull-ups
2nd 20 sec: Strict Ring Dips
3rd 20 sec: Strict HSPU

Score = Total Reps

Mixed Tabata – rotate through 3 mvts for 8 rnds x 3 Tabata sets (12 min continuously)

CFA LITE Options:
Int2 – HSPU (1/2 abm)
Int3 – HSPU (3/2 abm)
Beg1 – PPU (61/51cm)
Beg2 – PPU (51cm/flr)
Beg3 – PPU (Flr/kns 2x bmprs)

Substitutions:

Shoulder –
S-PU – Fine or RR or BOR
S-RD – Fine or S-PDips
S-HSPU – Lite options or plus push-ups

Back –
S-PU – Fine or RR
S-RD – Fine
S-HSPU – Fine or Push-ups

Knee –
S-PU – Fine or RR
S-RD – Fine
S-HSPU – Fine

then…

2) AMRAP 20 min:
20 Power Cleans (45kg/30kg)
10 Lateral Jumping Burpees – over a line or pvc bar
20 Push Press (45kg/30kg)
400m Run

Score = Total Reps

CFA Lite Options:
Int2 – 40/27kg; HSPU (1/2 abm)
Int3 – 35/25kg; HSPU (3/2 abm)
Beg1 – 30/20kg; PPU (61/51cm)
Beg2 – 25/15kg; PPU (51cm/flr)
Beg3 – 20/12kg; PPU (Flr/kns 2x bmprs)

Substitutions:

Shoulder –
PC – Fine or DL
L-Bps – Str arm
PP – Hang Power Clean
Run – Fine

Back –
PC – Hip Thr
L-Bps – Str arm
PP – Strict Press Lighter or Push-ups
Run – Airbike 2.5x dist

Knee –
PC – Fine
L-Bps – Fine
PP – Fine
Run – Fine or Airbike 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/

Cool-down/Trigger Ball/Foam Roll/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!! Get a DISCOUNT FOR SIGNING-UP BEFORE next year!! 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 – 221222

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) Handstand Walk 100 m but EMOM, starting at 0 min complete 5 Burpee Broad Jumps (1.2m – stopper to stopper) and 5 Pistols

TC = 10 min

Score = Time/TC plus 1 sec/1m HSW missed
NB – Home-based WOD also!

CFA LITE Options:
Int1 – HSW 70 m but EMOM, starting at 0 min complete 5 Burpee Broad Jumps (1.2m – stopper to stopper) and 5 Pistols
Int2 – 50m but 4 Pistols
Int3 – 20 Wall Walks; 5 Pistols (at horizontal)
Beg1 – 20 Half Wall Walks; 5 bench pistols (just above horizontal)
Beg2 – 20 1 step Wall Walks; 5 Bps, 5 step-ups (30cm) or lunges
Beg3 – 20 Worm Walks; 3 Bps, 3 step-ups (30cm) or lunges

then…

2) CrossFit HQ WOD (181210)

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

Men: 20-lb. ball (9.1kg), 24-in. (61cm) box
Women: 14-lb. ball (6.3kg), 20-in. (51cm) box

TC = 20 min

Score = Time/TC Plus 1 sec/repm missed

CFA LITE Options:
Home-based – Backpack Cleans or Front Squats (Substitute the Medicine Ball with a bag filled with clothes and books OR find a stone of the approximate weight)
Find a step or box to jump onto or else – 1.2/1m (RX/Int) broad jumps!
Scaling
This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.
Int3 – 45-35-30-20-10 reps M-ball cleans (9.1/6.1kg) ; Box Step-ups (61/51cm)
Beg1 – 40-30-20-10-5 reps M-ball cleans (6.3/4.5kg) ; Box Step-ups (61/51cm); BJ 1/0.8m
Beg2 – 30-20-15-10-5 reps M-ball cleans (6.3/4.5kg) ; 30-20-15-10-5 Box Step-ups (51/41cm); BJ 0.8/0.6m
Beg3 – 30-20-15-10-5 reps (4.5/3kg); 30-20-15-10-5 Box Step-ups (30/20cm); Broad-Step 0.6/0.4m

Substitutions:

Shoulder –
M-Ball Cleans – Fine
BJ – Fine

Back –
M-Ball Cleans – Airsquat ; Hip Thrusters
BJ – Step-ups

Knee –
M-Ball Cleans – Fine
BJ – Fine / Step-ups

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/

Cool-down/Trigger Ball/Foam Roll/Stretch