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 – 211222

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) Push Press 3-3-3-3-3 (count sets >75% 1RM, go for max day)

Score = Load

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

HOLIDAY WOD

Strict HSPU or Piked Push-ups (choose level) – RM-RM-RM-RM-RM

Score = Total Reps

CFA LITE Options:
Int1 – HSPU
Int2 – HSPU (1/2 abm)
Int3 – HSPU (2/3 abm)
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns)
Beg3 – PPU (Kns)

Substitutions:
Shoulder –
HSPU – Plus PU (3 for 1)

Back –
HSPU – Fine (watch kick-up/down) or Push-ups

Knee –
HSPU – Fine (watch kick-up/down)

then…

2) CrossFit HQ’s WOD 181208

3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

Men: 50-lb. (22.5kg) dumbbell
Women: 35-lb. (15kg) dumbbell

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Scaling
The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that
allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.
Int2 – 25 T2B; 20/12kg
Int3 – 21 T2B; 15/10kg
Beg1 – hanging leg raises; 15/10kg
Beg2 – hanging knee raises; 10/7kg
Beg3 – knees to chest; 7/5kg

HOLIDAY WOD

Complete 3 rounds of the following for time:
30 Jumping Alternate Lunges (15 each leg) (Beginners can complete step ups on a 20-30cm step)
30 Sit-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Beg1 – Step Lunges
Beg2 – 25 Step Lunges; 25 Sit-ups
Beg3 – 20 Step Lunges or Static Lunges; 20 Sit-ups

Substitutions:
Shoulder –
DB Sna – DB Clean
T2B – Sit-up or ling variants
Lunges – Fine
Sit-ups – Fine (inv arm on belly)

Back –
DB Sna – Hip Thr
T2B – F/Bridge (3s = 1 rep)
Lunges – Fine or airsquat
Sit-ups – F/Bridge (3s = 1 rep)

Knee –
DB Sna – Fine
T2B – Fine
Lunges – Fine or Banded airsquats
Sit-ups – 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

Featured Image – Our Zanathemba FUNdraiser Beginner entrants working to find a max Hang Snatch!!!

____________________________________________________

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 – 201222

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 SquatCon FT:
21 Front Squats (55% 1RM)
15 Front Squats (60% 1RM)
9 Front Squats (65% 1RM)
6 Front Squats (70% 1RM)
3 Front Squats (75% 1RM)

NB – From Floor, 1st rep of a squat clean counts!

TC = 15 min

Score = Time/TC plus 1 sec/rep

CFA Lite Options:
Use end load (3 rep load) to determine level!
Rx – 135/95kg
Level1 – 122/85kg
Level2 – 115/80kg
Level3 – 108/76kg
Level4 – 101/71kg
Int1 – 95/66kg
Int2 – 84/59kg
Int3 – 74/52kg
Beg1 – 65/45kg
Beg2 – 50/35kg
Beg3 – 40/28kg

HOLIDAY WOD

Complete 200 Airsquats For Time, but EMOM (at the start of every minute) starting at 0 min complete 10 burpees!

Int1 – 160 AS, 8 Bps; Beg1 – 120 AS, 6 Bps; Beg3 – 80 AS, 4 bps

TC = 20 min

Score = Time/TC plus 1 sec/rep missed (airsquats)

then…

2) Complete the following FT:
200-100-50 DU
9-12-15 Muscle-ups

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home sub RX – 27-21-18-15-12-9-6 Reps on 25kg/16kg (BB/DB/KB/BP)
Int1 – 180-90-45 DU ; 6-9-12 Muscle-ups
Int2 – 160-80-40 DU ; 6-9-12 B-MU (R/B)
Int3 – 140-70-35 DU ; 6-9-12 B-MU (B/P)
Beg1 – 200-100-50 SU ; 12-15-18 C2B PU (P/G), Dips (B/P)
Beg2 – 160-80-40 DU ; 15-18-21 RR (1/0.5m), Seated P/Dips (str)
Beg3 – 160-80-40 SU ; 15-18-21 RR (0.5/0m), Seated P/Dips (bnt)

HOLIDAY WOD

Sub MU with 15-18-21 towel pull-ups or jumping towell pull-ups or towell RR
Sub DU with jump 2x claps and SU wih jump clap

Subs:

Shoulder –
MU/PU – Rev Grip (strict) 60% or RR or BOR
Dips – Push-ups or plus push-ups
DU – calf pulses

Back –
MU/PU – Rev Grip (strict) 60% or RR
Dips – Fine
DU – calf pulses

Knee –
MU/PU – Fine (watch jump-up/drop-off)
Dips – Fine (watch jump-up/drop-off)
DU – Fine or calf pulses

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 – A massive thank you to all who supported our Annual Zanathemba FUNdraiser!!!! FUN TIMES!!!!

____________________________________________________

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 – 191222

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) FILTHY FIFTY – 181214 / 170115 / 120111 Demo

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch (61cm) box, 16-kg KB, 45-lb. (20kg) push press, 20-lb. (9.1kg) ball
Women: 20-inch (51cm) box, 12-kg KB, 35-lb. (15kg) push press, 14-lb. (6.3kg) ball

TC = 45 min

Score = Time/TC Plus 1 sec/rep missed

CFA LITE Options:

Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people
to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option (Int1)
Men: 20-inch (51cm) box, 12-kg KB, 33-lb. (15kg) push press, 14-lb. (6.3kg) ball
Women: 16-inch box, (40.6cm) 8-kg KB, 22-lb. (10kg) push press, 10-lb. (4.5kg) ball

Beginner Option (Beg2)
TC = 30 min
Men: 16-inch box (40.6cm), 8-kg KB, 22-lb. (10kg) push press, 10-lb. (4.5kg) ball
Women: 12-inch box (30.5 cm), 4-kg KB, 11-lb. (5kg) push press, 8-lb. (3.6kg) ball

HOLIDAY WOD

CrossFit Algoa’s Holiday FILTHY FIFTY

For time:
50 broad jumps (1 m) (Beg1/2/3 – 50 cm Broad jump)
50 jumping towel pull-ups (use a towel over a branch or jungle gym OR do 20 burpees)
50 kettlebell swings (find something to deadlift – moderate loading OR do another 50 broad jumps)
50 walking-lunge steps (Beg1/2/3 – 30 airsquats)
50 sit-ups
50 push-ups (Beg 1/2/3 – kneeling PU)
50 Superman’s
50 Jumping Squats (airsquat with a jump so both feet leaving the floor) (Beg 1/2/3 – 30 airsquats
50 burpees
50 double-unders/single-unders

Beg2/3 (30 reps on each movement)

TC = 45 min

Score = Time/TC Plus 1 sec/rep missed

Sub’s

Shoulder –
box jumps – Fine
jumping pull-ups – Fine or RR or BOR
kettlebell swings – Russ KBS
walking-lunge steps – Fine
knees-to-elbows – Sit-ups
push presses – Hang power clean
back extensions – Fine
Wall-ball shots – Fine or WB Squats
burpees – Str arm
double-unders – Fine

Back and Knee –
box jumps – Step up (reduced load/height)
jumping pull-ups – Fine or RR
kettlebell swings – Russ KBS or Hip Thr
walking-lunge steps – Fine or Hip Thr (single leg)
knees-to-elbows – Sit-ups ; Front Bridge (back – 3 sec = 1 rep)
push presses – Fine or Stric press
back extensions – Fine
Wall-ball shots – Fine or WB/air Squats
burpees – Str arm
double-unders – Fine or Calf Pulses

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

IT’S HERE… OUR 2nd Annual Zanathemba FUNdraiser (in-person)!!!!! Our online version started yesterday… if you want to register … please see the links below!!

We are raising funds for the Zanathemba Foundation – for full details click on this link: https://crossfitalgoa.com/zanethemba-fundraiser-comp/

CLICK ON THE FOLLOWING LINK TO GO TO THE ZANATHEMBA FUNDRAISER WORKOUT – https://crossfitalgoa.com/zanethemba-comp-workouts/!

____________________________________________________

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 – 161222

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

Zanathemba FUNdraiser 2022 – Click on the link below for the Full Workout Details, Movement Standards and Scoresheets!!

Workout 1,2,3 Zanethemba FUNdraiser CFA 22

Zanethemba FUNdraiser Comp 2022 – RX – WORKOUT 1, 2, 3 (in a 20 min window)

Workout 1:
1-rep-max Hang Snatch (any) (5 min time frame)

Score = Max Load (kg) Athlete A + Max Load (kg) Athlete B

Rest 1 minute then at 6 min…

Workout 2:
Complete as many repetitions as possible in 3 minutes of
30 Synchro DU (partner must be skipping at same time for athlete to work)
3 Snchro Wall Walks

Score = Total Reps

Rest 2 minutes, then at 11 min…

Workout 3:
Complete as many repetitions as possible in 9 minutes of:
21 Partner Wall Balls (Side by Side) (10kg/6.3kg at 10ft/9ft)
15 Partner Box Step-Overs – 1 for 1 (22.5kgx2/15kgx2 at 61cm/51cm)
9 Bar Muscle-ups (mix as please) – partner must Dead Hang for partner to work

Workout ends on 20 min

Score = Total Reps

Zanathemba Scaling:
Int (I1)- W1 same; W2 20 DU, partner SU, 3 Snchro Half WW; W3 21 WB (10kg/6.3kg at 10ft/9ft), BSO Partner Box Step-Overs – 1 for 1 (15kgx2/10kgx2 at 61cm/51cm); Pull-ups (partner Dead Hang)
Beg (B1) – W1 same ; W2 20 SU each, 3 Synchro Half Wall Walks; W3 21 WB (6.3kg/4.5kg at 10ft/9ft); BSO Partner Box Step-Overs – 1 for 1 (10kgx2/5kgx2 at 51cm); Synchro Jumping C2B/Jumping PU (15cm)

CFA LITE Options:
W2: Zanathema Scaling: Int (I1)- W2 20 DU, partner SU, 3 Snchro Half WW ; Beg (B1) – W1 same ; W2 20 SU each, 3 Synchro Half WW; CFA LITE: Int1/2/3 – same ; Beg1 – see above ; Beg2 – W2 20 SU each, 3 Synchro No Step WW ; Beg3 – W2 20 SU each, 3 Synchro Worm Walks

W3: Zanathema Scaling: Int (I1)- W3 21 WB (10kg/6.3kg at 10/9ft), BSO Partner – 1 for 1 (15kgx2/10kgx2 at 61/51cm); Pull-ups (partner Dead Hang) ; Beg (B1) – W3 21 WB (6.3kg/4.5kg at 10ft/9ft); BSO Partner – 1 for 1 (10kgx2/5kgx2 at 51cm); Synchro Jumping C2B/Jumping PU (15cm); CFA LITE: Int1/2/3 – same ; Beg1 – see above ; Beg2 – W3 21 WB (6.3/4.5kg at 9/8ft); BSO Partner – 1 for 1 (10kgx1/5kgx1 at 51cm); 18 RR (0.5/0m) (mix as needed) ; Beg3 – W3 21 WB (6.3/4.5kg at 8/7ft); BSO Partner – 1 for 1 (5kgx1/2.5kgx1 at 51cm); 18 RR (0/plus 0.5m) (mix 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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Our 2nd Annual Zanathemba FUNdraiser will take place on Saterday 17 December 2022 (in-person)! Our online version starts TODAY!! We are raising funds for the Zanathemba Foundation – for full details click on this link: https://crossfitalgoa.com/zanethemba-fundraiser-comp/

CLICK ON THE FOLLOWING LINK TO GO TO THE ZANATHEMBA FUNDRAISER WORKOUT – https://crossfitalgoa.com/zanethemba-comp-workouts/!

____________________________________________________

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 – 151222

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

Zanathemba Comp – Online Version (those who cannot make Saturday)

CLICK ON THE FOLLOWING LINK TO GO TO THE ZANATHEMBA FUNDRAISER WORKOUT – https://crossfitalgoa.com/zanethemba-comp-workouts/!

For those testing tomorrow…

A) For those competing on Saterday complete…

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

2) 10 min mobility work (i.e. progressive dynamic stretching of your choice)

3) 10 min OHS Mobility & Snatch Bar Drills

4) T-ALL – Maintenance/Primer:

Airbike 15-20 Cal, Ski Erg 15-20 Cal, Row 15-20 Cal, Burpees 15-20 reps for 10-15 min (RPE minutes 1-3 5/10; then escalate through RPE’s 7/10; 8/10; 9/10 over next 10 minutes with 2 min of cool down)
*NB avoid local fatigue – prime engine but avoid local fatigue in working muscles (i.e. add further mvts if need – i.e. running)

Score = Note Calories for furture progression and monitoring fatigue and recovery

5) Prehab work:
Complete just 5-7 min of non-fatiguing prehab work for any troublesome body part/s (i.e. common areas of niggles for CrossFitter’s – back/shoulders)
This is actually more for just activating and maintainance.

6) 20 min of specific mobility work (related to any mobility issues that you may have!)

Cool-down/Trigger Ball/Foam Roll/Stretch

For the Rest complete… Zanathemba Online Version below…

B) Zanethemba FUNdraiser Competition – Online (Friday to Monday eve) and In-Person (Saturday at CrossFit Algoa)

For more info – click link in Bio or go to: https://crossfitalgoa.com/zanathemba-comp-registration/

Full workout details, movement standards & scoresheets – https://crossfitalgoa.com/zanathemba-comp-workouts/

NB – Online Entries close at time of Score Submission Deadline – 00:00 Saturday, 6 December 2022
NB – In-person Entries close 12:00 Thursday 4 December 2022

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

Our 2nd Annual Zanathemba FUNdraiser will take place on Saterday 17 December 2022 (in-person)! Our online version starts omorrow. We are raising funds for the Zanathemba Foundation – for full details click on this link: https://crossfitalgoa.com/zanethemba-fundraiser-comp/

____________________________________________________

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 – 151222

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

RX, LITE and HOME WOD

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

1) “CrossFit Algoa’s 12 Day’s of Christmas WOD” ….

or

1) Bring Sally Up – Back Squat (61kg/43kg)

Score = Reps achieved (everytime you stand = 1 Rep)

CFA LITE Options:
Home-Based – see Home-Based Sally to Log scores ; RX – 25kg/15kg
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg
Beg1 – 45/30kg; 15/10kg
Beg2 – 35/22kg; 12/8kg
Beg3 – 25/17kg; 8/5kg

Substitutions:
Shoulder – Safety Bar Back Squat from Rack
Back – Lighter but could niggle… rather weighted and banded hip thrusters
Knee – Partial squats OR rather weighted and banded hip thrusters

then…

2) Complete 80 m HS Walk FT but starting at 00:00 and EMOM complete 15 KBS (24/16kg)

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

LITE Options:
Int1 – 70m HSW
Int2 – 60m HSW
Int3 – 50m or 17 WW
Beg1 – 20 1/2 WW, 16/12kg
Beg2 – 20 1-step WW, 12/8kg
Beg3C – 20 WormW, 8/5kg
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

Substitutions:

Shoulder –
HSW – Push-up top holds 3 x reps/meters
KBS – Russ KBS

Back –
HSW – Push-up top holds 3 x reps/meters
KBS – Hip Thrusters

Knee –
HSW – Push-up top holds 3 x reps/meters
KBS – 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

Our 2nd Annual Zanathemba FUNdraiser will take place on Saterday 17 December 2022 – this will consist of both an online (Fri & Sat) and in-person version to raise funds for the Zanathemba Foundation – for full details click on this link: https://crossfitalgoa.com/zanethemba-fundraiser-comp/

____________________________________________________

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 – 141222

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

RX, LITE and HOME WOD

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

1) “CrossFit Algoa’s 12 Day’s of Christmas WOD”

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (61kg/43kg)
2 Clean & Jerk (61kg/43kg)
3 Hang Power Cleans (61kg/43kg)
4 Front Squats (61kg/43kg)
5 C2B Pull-ups
6 Pistols (alternating sides)
7 KB Swings (32kg/24kg)
8 HR Burpees
9 Box Jumps Overs (61cm/51cm)
10 T2B
11 Thrusters (61kg/43kg)
12 Muscle-up’s

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

Intermediate Option (Int1):
“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (50kg/35kg)
2 Clean & Jerk (50kg/35kg)
3 Hang Power Cleans (50kg/35kg)
4 Front Squats (50kg/35kg)
5 Pull-ups
6 Lunges (alternating sides)
7 KB Swings (24kg/16kg)
8 HR Burpees
9 Box Jump Overs (61cm/51cm)
10 T2B
11 Thrusters (50kg/35kg)
12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 49/34kg ; 61/51cm BJ; 24/16kg KB

Int2 – Any load btwn I1 and I3
Int3 – 45/30kg

Beginner Option (Beg1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (40kg/25kg)
2 Clean & Jerk (40kg/25kg)
3 Hang Power Cleans (40kg/25kg)
4 Front Squats (40kg/25kg)
5 Pull-ups (P/G)
6 Pistols – Alt. (Green)
7 KB Swings (20kg/12kg)
8 HR Burpees
9 Box Step Overs (61cm/51cm)
10 Hanging Leg Raises
11 Thrusters (40kg/25kg)
12 Pull-ups (P/G) and 12 Bar Dips (P/G)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Beg2 – 30/17kg; RR (1m/0,5m)

Beginner Option (Beg3):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (20kg/10kg)
2 Clean & Jerk (20kg/10kg)
3 Hang Power Cleans (20kg/10kg)
4 Front Squats (20kg/10kg)
5 Ring Rows (0.5m/0m)
6 Lunges (alternating sides)
7 KB Swings (12kg/5-8kg)
8 HR Burpees
9 Box Step Overs (41cm)
10 Hanging Knee Raises or Sit-ups
11 Thrusters (20kg/10kg)
12 Ring Rows and 12 Pushups (toes/knees)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP – 25kg/15kg; 1.24m/1m BJ;
(reps per side – i.e. double reps)
Int1/2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 15/10kg; BJ (1/0.8m); HLR (or Lying F2H); BOR, PU (Ts)
Beg2 – 12/8kg; BJ (0.8/0.5m); HKR (or Lying K2H); BOR, PU (Ts/Kns)
Beg3 – 8/5kg; Broad Step (0.6/0.4m); Sitting (K2C), BOR, PU (Kns)

Sub’s

Shoulder –
Sn – Clean
CJ – Clean, plus 3x Plus Push-ups
HPC – Fine
FS – Fine
C2B – RR or Rev Grip
Pist – Fine
KBS – Russian
Bps – Str arm Bps
BJO – Fine
T2B – Lying Ft to Hnds (1 arm at side)
Thr – FS
MU – RR or Rev Grip and Plus – Pushups (3 for 1)

Back and Knee –
Sn – Lighter or 3 Hip Thr
CJ – Lighter or 3 Hip Thr
HPC – Lighter or 3 Hip Thr
FS – Fine or Airsquat (2x reps)
C2B – Fine (watch drop/jump)
Pist – Step-ups
KBS – Lighter or Hip Lifts
Bps – Str arm Bps
BJO – So (lower)
T2B – FB (2 x reps in sec)
Thr – Lighter or Airsquats (2x reps)
MU – Fine (watch drop/jump)

For the rest…

1b) Strict Pull-ups – EMOM for 10 min

Score = Load

CFA LITE Options:

Beg1 – S-PU (P/G)

Beg2 – RR (1.5m/1m)

Beg3 – RR (1m/0.5m)

then…

2) Complete 3 Rnds of the following FT:
600m Run
25 HSPU

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 35 Reps on BOR
Int1 – 20 HSPU
Int2 – HSPU (1/2 abm)
Int3 – HSPU (2/3 abm)
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns)
Beg3 – PPU (Kns)

Substitutions:
Shoulder –
Run – Fine
HSPU – Plus PU (3 for 1)

Back –
Run – Cycle (2.5x dist) or High Hang SDHP
HSPU – Fine (watch kick-up/down) or Push-ups

Knee –
Run – Cycle (2.5x dist) or High Hang SDHP
HSPU – 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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Our 2nd Annual Zanathemba FUNdraiser will take place on Saterday 17 December 2022 – this will consist of both an online and in-person version to raise funds for the Zanathemba Foundation – for full details click on this link: https://crossfitalgoa.com/zanethemba-fundraiser-comp/

____________________________________________________

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 – 131222

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

RX, LITE and HOME WOD

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

1) “CrossFit Algoa’s 12 Day’s of Christmas WOD”

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (61kg/43kg)
2 Clean & Jerk (61kg/43kg)
3 Hang Power Cleans (61kg/43kg)
4 Front Squats (61kg/43kg)
5 C2B Pull-ups
6 Pistols (alternating sides)
7 KB Swings (32kg/24kg)
8 HR Burpees
9 Box Jumps Overs (61cm/51cm)
10 T2B
11 Thrusters (61kg/43kg)
12 Muscle-up’s

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

Intermediate Option (Int1):
“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (50kg/35kg)
2 Clean & Jerk (50kg/35kg)
3 Hang Power Cleans (50kg/35kg)
4 Front Squats (50kg/35kg)
5 Pull-ups
6 Lunges (alternating sides)
7 KB Swings (24kg/16kg)
8 HR Burpees
9 Box Jump Overs (61cm/51cm)
10 T2B
11 Thrusters (50kg/35kg)
12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 49/34kg ; 61/51cm BJ; 24/16kg KB

Int2 – Any load btwn I1 and I3
Int3 – 45/30kg

Beginner Option (Beg1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (40kg/25kg)
2 Clean & Jerk (40kg/25kg)
3 Hang Power Cleans (40kg/25kg)
4 Front Squats (40kg/25kg)
5 Pull-ups (P/G)
6 Pistols – Alt. (Green)
7 KB Swings (20kg/12kg)
8 HR Burpees
9 Box Step Overs (61cm/51cm)
10 Hanging Leg Raises
11 Thrusters (40kg/25kg)
12 Pull-ups (P/G) and 12 Bar Dips (P/G)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Beg2 – 30/17kg; RR (1m/0,5m)

Beginner Option (Beg3):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (20kg/10kg)
2 Clean & Jerk (20kg/10kg)
3 Hang Power Cleans (20kg/10kg)
4 Front Squats (20kg/10kg)
5 Ring Rows (0.5m/0m)
6 Lunges (alternating sides)
7 KB Swings (12kg/5-8kg)
8 HR Burpees
9 Box Step Overs (41cm)
10 Hanging Knee Raises or Sit-ups
11 Thrusters (20kg/10kg)
12 Ring Rows and 12 Pushups (toes/knees)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP – 25kg/15kg; 1.24m/1m BJ;
(reps per side – i.e. double reps)
Int1/2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 15/10kg; BJ (1/0.8m); HLR (or Lying F2H); BOR, PU (Ts)
Beg2 – 12/8kg; BJ (0.8/0.5m); HKR (or Lying K2H); BOR, PU (Ts/Kns)
Beg3 – 8/5kg; Broad Step (0.6/0.4m); Sitting (K2C), BOR, PU (Kns)

Sub’s

Shoulder –
Sn – Clean
CJ – Clean, plus 3x Plus Push-ups
HPC – Fine
FS – Fine
C2B – RR or Rev Grip
Pist – Fine
KBS – Russian
Bps – Str arm Bps
BJO – Fine
T2B – Lying Ft to Hnds (1 arm at side)
Thr – FS
MU – RR or Rev Grip and Plus – Pushups (3 for 1)

Back and Knee –
Sn – Lighter or 3 Hip Thr
CJ – Lighter or 3 Hip Thr
HPC – Lighter or 3 Hip Thr
FS – Fine or Airsquat (2x reps)
C2B – Fine (watch drop/jump)
Pist – Step-ups
KBS – Lighter or Hip Lifts
Bps – Str arm Bps
BJO – So (lower)
T2B – FB (2 x reps in sec)
Thr – Lighter or Airsquats (2x reps)
MU – Fine (watch drop/jump)

For the rest…

1) Clean (squat), plus 3 Front Squats – E2ndMOn2ndM for 10 min (start 70% 1RM, climb Max Day)

Score = Load

CFA LITE Options:
Keep loading to a level at which great form can be maintained!

then…

2) Complete 21-15-9 of the following FT (BB – 70kg/52kg):
Hang Power Clean
Pull-ups
Push Press/Jerk

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home sub RX – 27-21-18-15-12-9-6 Reps on 25kg/16kg (BB/DB/KB/BP)
Int1 – 65/45kg or 22.5/15kg
Int2 – 60/40kg or 22.5/15kg
Int3 – 55/38kg or 20/12kg
Beg1 – 45/30kg or 15/10kg; PU (P/G)
Beg2 – 35/25kg or 12/8kg; RR (1/0.5m)
Beg3 – 30/20kg or 8/5kg; RR (0.5/0m)

Subs:

Shoulder –
FS – Fine
PU – Rev Grip (strict) 60% or RR or BOR
HPC – Fine
PJ – Plus pushups (3 for 1)

Back –
FS – Hip Thrusters
PU – Rev Grip (strict) 60% or RR
HPC – Hang PC or Romanian DL (lighter) or sub
PJ – Strict Press or Push-ups

Knee –
FS – Hip Thrusters
PU – Fine (watch jump-up/drop-off)
HPC – Hang PC or Romanian DL (lighter) or sub
PJ – Strict Press or Push-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

Featured Image – Bonni and Jen at our Christmas Function … all smiles for “CrossFit Algoa’s 12 Day’s of Christmas WOD”!!

Our 2nd Annual Zanathemba FUNdraiser will take place on Saterday 17 December 2022 – this will consist of both an online and in-person version to raise funds for the Zanathemba Foundation – for full details click on this link: https://crossfitalgoa.com/zanethemba-fundraiser-comp/

____________________________________________________

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 – 121222

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

RX, LITE and HOME WOD

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

1) “CrossFit Algoa’s 12 Day’s of Christmas WOD”

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (61kg/43kg)
2 Clean & Jerk (61kg/43kg)
3 Hang Power Cleans (61kg/43kg)
4 Front Squats (61kg/43kg)
5 C2B Pull-ups
6 Pistols (alternating sides)
7 KB Swings (32kg/24kg)
8 HR Burpees
9 Box Jumps Overs (61cm/51cm)
10 T2B
11 Thrusters (61kg/43kg)
12 Muscle-up’s

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

Intermediate Option (Int1):
“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (50kg/35kg)
2 Clean & Jerk (50kg/35kg)
3 Hang Power Cleans (50kg/35kg)
4 Front Squats (50kg/35kg)
5 Pull-ups
6 Lunges (alternating sides)
7 KB Swings (24kg/16kg)
8 HR Burpees
9 Box Jump Overs (61cm/51cm)
10 T2B
11 Thrusters (50kg/35kg)
12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 49/34kg ; 61/51cm BJ; 24/16kg KB

Int2 – Any load btwn I1 and I3
Int3 – 45/30kg

Beginner Option (Beg1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (40kg/25kg)
2 Clean & Jerk (40kg/25kg)
3 Hang Power Cleans (40kg/25kg)
4 Front Squats (40kg/25kg)
5 Pull-ups (P/G)
6 Pistols – Alt. (Green)
7 KB Swings (20kg/12kg)
8 HR Burpees
9 Box Step Overs (61cm/51cm)
10 Hanging Leg Raises
11 Thrusters (40kg/25kg)
12 Pull-ups (P/G) and 12 Bar Dips (P/G)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Beg2 – 30/17kg; RR (1m/0,5m)

Beginner Option (Beg3):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (20kg/10kg)
2 Clean & Jerk (20kg/10kg)
3 Hang Power Cleans (20kg/10kg)
4 Front Squats (20kg/10kg)
5 Ring Rows (0.5m/0m)
6 Lunges (alternating sides)
7 KB Swings (12kg/5-8kg)
8 HR Burpees
9 Box Step Overs (41cm)
10 Hanging Knee Raises or Sit-ups
11 Thrusters (20kg/10kg)
12 Ring Rows and 12 Pushups (toes/knees)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

HOME-BASED 12 Day’s of Christmas – see separate scoring on Itensity!

“CrossFit Algoa’s 12 Day’s of Christmas WOD”

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (25kg/15kg)
2 Clean & Jerk (25kg/15kg)
3 Hang Power Cleans (25kg/15kg)
4 Front Squats (25kg/15kg)
5 C2B Pull-ups OR BOR (5 each) (25kg/15kg)
6 Pistols (alternating sides)
7 KB or DB Swings (25kg/15kg)
8 HR Burpees
9 Box Jumps Overs (61cm/51cm)
10 T2B or Lying Ft 2 Hnds
11 Thrusters (25kg/15kg)
12 Muscle-up’s or BOR (12 each) plus 12 PU

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP – 25kg/15kg; 1.24m/1m BJ;
(reps per side – i.e. double reps)
Int1/2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 15/10kg; BJ (1/0.8m); HLR (or Lying F2H); BOR, PU (Ts)
Beg2 – 12/8kg; BJ (0.8/0.5m); HKR (or Lying K2H); BOR, PU (Ts/Kns)
Beg3 – 8/5kg; Broad Step (0.6/0.4m); Sitting (K2C), BOR, PU (Kns)

Sub’s

Shoulder –
Sn – Clean
CJ – Clean, plus 3x Plus Push-ups
HPC – Fine
FS – Fine
C2B – RR or Rev Grip
Pist – Fine
KBS – Russian
Bps – Str arm Bps
BJO – Fine
T2B – Lying Ft to Hnds (1 arm at side)
Thr – FS
MU – RR or Rev Grip and Plus – Pushups (3 for 1)

Back and Knee –
Sn – Lighter or 3 Hip Thr
CJ – Lighter or 3 Hip Thr
HPC – Lighter or 3 Hip Thr
FS – Fine or Airsquat (2x reps)
C2B – Fine (watch drop/jump)
Pist – Step-ups
KBS – Lighter or Hip Lifts
Bps – Str arm Bps
BJO – So (lower)
T2B – FB (2 x reps in sec)
Thr – Lighter or Airsquats (2x reps)
MU – Fine (watch drop/jump)

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 – A massive thank you to all who contributed to Gladman’s Christmas Hamper!!

Gladman spends countless hours cleaning our blood, sweat, tears and chalk mess up! Thank you Gladman!!

Our 2nd Annual Zanathemba FUNdraiser will take place on Saterday 17 December 2022 – this will consist of both an online and in-person version to raise funds for the Zanathemba Foundation – for full details click on this link: https://crossfitalgoa.com/zanethemba-fundraiser-comp/

____________________________________________________

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 

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ONLINE WHITEBOARD/COACHING – 101222

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

NEW YOU T/Challenge – Complete Re-Tests 1-3

For the rest…

1) Tabata the following for Max Reps:

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

b) Hang Power Clean (60kg/40kg)
Rest 1 min

c) C2B Pull-ups
Rest 1 min

d) Hang Power Clean and Push Press (60kg/40kg)
Rest 1 min

e) T2B
Rest 1 min

f) Push Press (60kg/40kg)
Rest 1 min

Score = Total Reps

CFA LITE Options:
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg
Beg1 – 40/28kg; Bp SO; PU (P/G); BSO (61/51cm) or BJ (1/0.8m); HLR
Beg2 – 30/20kg; Bp SO; RR (1/0.5m); BSO (51cm)/BJ (0.8/0.5m); HKR
Beg3 – 20/12kg; Bp SO; RR (1/0.5m); BSO (41cm)/Broad Step (0.6m/0.4m); K2C

Substitutions:

Shoulder –
HPC – Fine
PP – DL
BB LF Bps – Str arm
HPC,PP – power clean
PU – Rev grip (60% strict) or RR
BJO – Fine
T2B – Lyig Ft to hands (inv arm on belly)

Back –
HPC – Lighter or hip thr
PP – Strict press lighter
BB LF Bps – Str arm/box bps
HPC,PP – Tall Muscle clean and Strict Press or Hip Thr
PU – Rev grip (60% strict) or RR
BJO – Step-ups (lower)
T2B – Front Bridge (3 sec – 1 Rep)

Knee –
HPC – Fine
PP – Fine
BB LF Bps – Fine
HPC,PP – power clean
PU – Fine (watch jump-up/drop-off)
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