Featured Image – Our Christmas Year End Function – thank you to all our members who could make it and also to our very own Box entertainers Wayne, Tara and Thuba… WOW … what a FUN evening!!!!!!

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 – 091222

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

Featured Image – Bongi and Hilda celebrating at our Christmas Year End Function!!!!!

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 – 081222

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) Segment Power Clean, Power Clean – E90sOn90s for 9 min (6 Rnds) (>80% 1RM)

Score = Load
Segment – pause 3 counts at knees, and pockets before power cleaning from the pockets

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!
TC Group/or keep the weight light

Subs –
Shoulders –
PC – Fine

Back –
PC – Lighter or Hip Thrusters (loaded/banded)

Knee –
PC – Fine

then…

2) Complete 3 Rnds of the following for Max Reps:

AMRAP 5 min:
Run 600 m
AMRAP Burpee GTOH (25kg/15kg)
Rest 2 min

Score = Total Reps
(3 x 60 plus Bp GTOH Reps)
10 m = 1 Rep

CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 500m, 15/10kg
Beg2 – Run 400m, 12/8kg
Beg3 – Run 350m, 8/5kg

Subs:

Shoulder –
Run – Fine
Burpee GTOH – Burpee (str arms) and Power Clean/DL

Back –
Run – Bike/Sled drag (2.5 min)
Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats per Rep

Knee –
Run – Bike/Sled Drag/Row/SDHP (2.5 min)
Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats/Hiplifts per Rep

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 – Many of our Committed Club Attendance Members at our Christmas Year End Function!!!!!

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 – 071222

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) Clean (squat) 1 – EMOM 10 (Build to Max Day)

Score = Load

CFA/AFL LITE:
Keep loading so that great form is maitained
Beg1/2/3 – Power Clean plus Front Squat allowed

then…

2) NEW YOU T/Challenge – Re-Test 3:

WALLS – AMRAP 12 min (6 Rnds) of:
Min 1 – Wall Balls (10kg/6.3kg)
Min 2 – Wall Walks

Score = Total Reps

CFA/AFL LITE:
Int1 – WB/sub Thr (22.5/15kg); WW
Int2 – WB/sub Thr (22.5/15kg); WW
Int3 – WB (9.1/6.3kg, 9ft/8ft)/Th 20/12kg; WW
Beg1 – WB (6.3/4.5kg, 10/9ft)/Th (15/10kg); Half WW
Beg2 – 120 WB (6.3/4.5kg, 9ft/8ft)/Th (12/8kg); Scaled 1 step WW
Beg3 – 100 WB (6.3/4.5kg, 8ft/7.67ft) OR Th (8/5kg); Worm Walks

Substitutions:

Shoulder –
WB – WB Squats
WW – Push-up hold – Opposite Shoulder Taps (3 for 1)

Back –
WB – Airsquats or Hip Thrusters
WW – Front Bridge hold (3 sec = 1 Rep)

Knee –
WB – Fine (limit depth and load)
WW – 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 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 – 061222

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)
a) NEW YOU T/Challenge – Re-Test 2a:

L-sit – Max Hold time

Score = Time

CFA LITE Options:
Int1 – weak L-sit
Int2 – L-sit
Int3 – 1 Leg L-sit
Beg1 – T-sit
Beg2 – 1 Ft dwn T-sit
Beg3 – F-Bridge

Very – L-sit – 30 deg; Weak L sit – 45 deg; Tuck sit and V’s – knee cap must be above crease of hip!

Substitutions:

Shoulder –
L-Sit – Fine or FB

Back –
L-sit – Side Bridge

Knee –
L-sit – Fine

then…

b) NEW YOU T/Challenge – Re-Test 2b:

300 Double-unders FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 270 DU
Int2 – 240 DU
Int3 – 210 DU
Beg1 – 300 SU
Beg2 – 270 SU
Beg3 – 210 SU

Substitutions:

Shoulder –
DU/SU – Fine

Back –
DU/SU – Fine or Calf Pulses

Knee –
DU/SU – Fine or Calf Pulses

then…

c) NEW YOU T/Challenge – Re-Test 2c:

30 Muscle-ups FT

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: Mix PU and Dip Reps as you please!
Int1 – 20 Reps
Int2 – 30 B-MU (R/B)
Int3 – 30 B-MU (B/P)
Beg1 – 30 PU (G/P)/30 RD (B/P)
Beg2 – 30 RR (1/0.5m)/ 30 S-PD (str)
Beg3 – 30 RR (0.5/0m)/ 30 S-PD (bnt)

Substitutions:

Shoulder –
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
MU – find or RR/Strict PU and Push-ups

Knee –
MU – find or PU and 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

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 – 051222

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) Power Snatch, Snatch – EMOM 8 min (build Max Day)
ALL TC MEMBERS – KB Swing 2 – EMOM 8 min (build to Heavy Load)

Score = Max Load

CGA LITE Options:
Keep loading so that great form is maintained! TC – only KB Swing!!

then…

2) NEW YOU T/Challenge – Re-Test 1:

NB – TC will test using a KB Swing and plain Bps – see below

2013 Regionals of the Reebok CrossFit Games Workout 13.1 (http://games.crossfit.com/workouts/the-open/2013)

NB – Burpees – touch a target 6 inches (15.24cm) above max reach height

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17
minutes of:
40 Burpees
75 pound (34kg) Snatch, 30 reps
30 Burpees
135 pound (61kg) Snatch, 30 reps
20 Burpees
165 pound (75kg) Snatch, 30 reps
10 burpees
210 pound (95kg) Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17
minutes of:
40 Burpees
45 pound (20kg) Snatch, 30 reps
30 Burpees
75 pound (34kg) Snatch, 30 reps
20 Burpees
100 pound (45kg) Snatch, 30 reps
10 burpees
120 pound Snatch (54kg), as many reps as possible

Score = Total Reps

NB – TC will test using a KB and plain Bps -see below

CFE LITE Optiopns:
RX Loadings – 34/20kg – 61/34kg – 75/45kg – 95/54kg)
Int1/2/3 – Same as Rx
Beg1 Option use kg loadings below…
Loadings for Beg2/3 use % loadings below…
(20kg/10kg or 30% 1RM) Snatch
(34kg/15kg or 50% 1RM) Snatch
(45kg/20kg or 60% 1RM) Snatch
(54kg/25kg or 77% 1RM) Snatch
https://games.crossfit.com
TC – Beg2 – 5kg/8kg – 8kg/12kg – 12kg/16kg – 16kg/20kg; Bps
TC – Beg3 – 2.5/5kg – 5kg/8kg – 8kg/12kg – 12kg/16kg; Bps

Substitutions:

Shoulder –
Snatch – Cleans
KBS – To shoulder (Russian KBS)
BBF Bps – Str Arm Bps

Back –
Snatch and KBS – Hip Thrusters
BBF Bps – Str Arm Bps/Box Bps

Knee –
Snatch – Fine
KBS – Fine
BBF Bps – Str Arm Bps/Box Bps

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – LAST CHANCE – For all our Members and Families/Friends of CrossFit Algoa, Carlson Gracie Africa and all those attending personal training at the CrossFit Algoa/AFL location!!!!! Please view our in-house email for full details!!!! 

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 – 031222

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

Repeat from Friday’s WOD… if you completed yesterday, complete anything you missed this week today (talk to the coach/es)

1) Front Squat 10-10-5-5-2-2 for Max loading E2ndMon2ndM for 6 min)

Score = Total Loading (Sum of Load x Reps for each Rnd)
Wk 3 Guideline (up – Min loading % should be 70% for 10; 85% for 5; 95% for 2)

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

Subs –
Shoulders –
Fine

Back –
Hip Thrusters (and back rehab)

Knee –
Fine

then…

2) Complete the following FT:
50 DB Snatch (30kg/22.5kg)
40 Burpee Box Jump Overs (61cm/51cm)
30 C2B Pull-ups

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
Int1 – 25/20kg
Int2 – 25/20kg; 26 C2B
Int3 – 22.5/15kg; 24 C2B
Beg1 – 15/10kg; Bp SO (61/51cm); C2B (P/G)
Beg2 – 10/7.5kg; Bp SO (51cm); RR (1.5/1m)
Beg3 – 7.5/5kg; Bp SO (41cm); RR (1/0,5m)

Substitutions:

Shoulder –
DB PS – Power Clean
B-BJO – Str arm burpee
C2B PU – Strict Rev Grip (60% Reps) or RR or BOR

Back –
DB PS – Light from Hang or rather Hip Thrusters
B-BJO – Str arm burpee/Box Bps – reduced step-ups
C2B PU – Strict Rev Grip (60% Reps) or RR

Knee –
DB PS – Light from Hang or rather Hip Thrusters
B-BJO – Fine, step-up, reduced height
C2B PU – Fine (watch jump-up/drop-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

Featured Image – For all our Members and Families/Friends of CrossFit Algoa, Carlson Gracie Africa and all those attending personal training at the CrossFit Algoa/AFL location!!!!! Please view our in-house email for full details!!!! RSVP by Friday 12:00 Midday.

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 – 021222

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

RX, LITE and HOME WOD

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

1) Front Squat 10-10-5-5-2-2 for Max loading E2ndMon2ndM for 6 min)

Score = Total Loading (Sum of Load x Reps for each Rnd)
Wk 3 Guideline (up – Min loading % should be 70% for 10; 85% for 5; 95% for 2)

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

Subs –
Shoulders –
Fine

Back –
Hip Thrusters (and back rehab)

Knee –
Fine

then…

2) Complete the following FT:
50 DB Snatch (30kg/22.5kg)
40 Burpee Box Jump Overs (61cm/51cm)
30 C2B Pull-ups

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
Int1 – 25/20kg
Int2 – 25/20kg; 26 C2B
Int3 – 22.5/15kg; 24 C2B
Beg1 – 15/10kg; Bp SO (61/51cm); C2B (P/G)
Beg2 – 10/7.5kg; Bp SO (51cm); RR (1.5/1m)
Beg3 – 7.5/5kg; Bp SO (41cm); RR (1/0,5m)

Substitutions:

Shoulder –
DB PS – Power Clean
B-BJO – Str arm burpee
C2B PU – Strict Rev Grip (60% Reps) or RR or BOR

Back –
DB PS – Light from Hang or rather Hip Thrusters
B-BJO – Str arm burpee/Box Bps – reduced step-ups
C2B PU – Strict Rev Grip (60% Reps) or RR

Knee –
DB PS – Light from Hang or rather Hip Thrusters
B-BJO – Fine, step-up, reduced height
C2B PU – Fine (watch jump-up/drop-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

Featured Image – For all our Members and Families/Friends of CrossFit Algoa, Carlson Gracie Africa and all those attending personal training at the CrossFit Algoa/AFL location!!!!! Please view our in-house email for full details!!!! RSVP by Friday 12:00 Midday.

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 – 011222

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:
50-40-30-20-10 Wall Balls (10kg/6.3kg)
10-8-6-4-2 Wall Walks

TC – 20 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Int2 – 9-7-5-3-1 WW
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height); 8-6-4-2-1 WW
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 10-8-6-4-2 Half WW
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 10-8-6-4-2 1-Step WW
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 10-8-6-4-2 WormW

Substitutions:

Shoulder –
WB – WB front/hug squat
WW – PU hold w opp shlder taps (9 = 1 WW)

Back –
WB – WB hug squat or airsquat or thrusters
WW – PU hold w opp shlder taps (9 = 1 WW)

Knee –
WB – WB hug squat or airsquat or thrusters
WW – Fine (watch drop-off)

Then…

2) In teams of 3… AMRAP 90 sec of the following for 3 Rnds (13.5 min):
Athlete 1 – 5m Sled Push/Standing Pull (35kg plus 40kg/17.5kg)
Athlete 2 – GHD SU or Weighted Sit-up (22.5kg/15kg)
Athlete 3 – Rests

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
Rope pull – standing
5m = 5 Reps
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 15/10kg; 35kg plus 20kg/0kg)
Beg2 – 10/7.5kg; same as B1
Beg3 – 7.5/5kg; same as B1

Subs –
Shoulder –
Sled Push – Fine or Sled pull (harness / rope)
Sled Pull (standing) – Fine or easy Rope Rows
GHD SU/W-SU – Fine w involved arm on belly

Back –
Sled Push – Fine (upright light) or Sled pull (harness / rope)
Sled Pull (standing) – Rope Rows
GHD SU/W-SU – Front Bridge – 5 sec = 1 Rep

Knee –
Sled Push – Fine
Sled Pull (standing) – Fine
GHD SU/W-SU – 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 – For all our Members and Families/Friends of CrossFit Algoa, Carlson Gracie Africa and all those attending personal training at the CrossFit Algoa/AFL location!!!!! Please view our in-house email for full details!!!! RSVP by Friday 12:00 Midday.

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 – 301122

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) AMRAP 12 min (4 Rnds):
Min 1 – Strict HSPU
Min 2 – Fat Bar Power Clean (60kg/40kg)
Min 3 – T2B

Score = Total Reps

Masters Rx – W 50-59 Kipping HSPU

CFA LITE Options:
Int1 – same
Int2 – S-HSPU (1/2 abm), 55/37kg
Int3 – S-HSPU (2/3 abm), 50/33kg
Beg1 – PPU (61cm/Flr), 45/30kg, HLR
Beg2 – PPU (Flr/Kns), 35/20kg, HKR
Beg3 – PPU (Kns), 25/15kg, Sit K2C

Substitutions:
Shoulder –
S-HSPU – PU or Plus PU (3 for 1)
FB PC – Fine or FB Deadlifts
T2B – Lying Leg raise options or sit-ups (inv arm on belly)

Back –
S-HSPU – Push-ups
FB PC – Hip Thrusters
T2B – Front Bridge (kns or toes – 3 sec = 1 rep)

Knee –
S-HSPU – Fine but watch kick-up/down
FB PC – Fine
T2B – Fine (watch jump-up/dropp-off)

then…

2) Complete the following FT:
21-15-9 Deadlift (120kg/84kg)
120-100-80 DU

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
L4 – 110/77kg
Int1 – 100/70kg; 110-90-70
Int2 – 90/63kg; 100-80-60
Int3 – 80/56kg; 90-70-50
Beg1 – 70/50kg; 120-100-80 SU
Beg2 – 55/38kg; 110-90-70 SU
Beg3 – 40/25kg; 90-70-50 SU

Substitutions:
Shoulder –
DL – Fine
DU – Fine or 1 side jump clap

Back –
DL – Hip Thrusters
DU – SU or Calf Pulses

Knee –
DL – Fine (use riser if needed)
DU – Fine or SU 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 – For all our Members and Families/Friends of CrossFit Algoa, Carlson Gracie Africa and all those attending personal training at the CrossFit Algoa/AFL location!!!!! Please view our in-house email for full details!!!! RSVP by Friday 12:00 Midday.

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 – 291122

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 3 Rnds…FT of:
27-21-18 BB Facing Burpees
15-12-9 Bar Muscle-ups

TC – 12 min

Score = Time/TC plus 1 sec/Rep missed

NB – Masters RX
21-15-9 C2B PU – W-50-65 yrs; M- >60 yrs;
21-15-9 PU – W >65 yrs

CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Int1 – 9-6-3 B-MU
Int2 – 9-6-3 B-MU (R/B) or 21–5-9 C2B
Int3 – 9-6-3 B-MU (B/P) or 21-15-9 PU
Beg1 – 21-15-9 Pull-ups (P/G); BBF Bps (SO)
Beg2 – 21-15-9 RR (1/0.5m); BBF Bps (SO)
Beg3 – 21-15-9 RR (0.5/0m); Bps (normal)

Substitutions:
Shoulder –
BBF Bps – Str arm Bps
B-MU – Rev Grip PU or RR or BOR

Back –
BBF Bps – Str arm or Box Bps
B-MU – Rev Grip PU or RR or BOR

Knee –
MU – Fine (watch jump-up/drop-off)
B-MU – Fine but watch jump-up/down

then…

2) AMRAP 20 min (2 Rnds):
2 min – 7m Shuttle Run
2 min – Row (cal) or 50 SDHP (20/12kg)
2 min – DU
2 min – Airbike (cal)
2 min – 7m side-ways shuffle run

Score = Total Reps

CFA LITE Options:
7m = 1 Rep
Beg1/2/3 – SU

Substitutions:

Substitutions –
Shoulder –
7m S-Run – Fine
Row – Fine
SDHP – Russ KBS
Airbike – Fine (avoid involved arm use)
7m Sideways S-Run – Fine

Back –
7m S-Run – Slow (no reach) or Airbike (1 cal = 1 Rep)
Row – rather bike
SDHP – from High Hang
Airbike – Fine
7m Sideways S-Run – Crab Walk/shuffle (Rehab mvt)

Knee –
7m S-Run – Fine or Airbike (1 cal = 1 Rep)
Row – Fine
SDHP – Fine or from High Hang
Airbike – Fine
7m Sideways S-Run – Fine or Airbike

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