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!!!!

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 – 281122

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) Take 10 min to find a Max Load on the following complex:
Power Clean, 2 Front Squats, STOH

Score = Load

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

Subs-

Shoulder –
PC – Fine
FS – Fine
STOH – Extra FS

Back –
Back Rehab work

Knee –
PC – Fine or from hang
FS – limit depth/load as needed
STOH – Fine

Then…

2) Complete 21-15-9 of the following FT:
DB Step-up (22.5kg x2/15kg x2 at 61cm/51cm)
DB Snatch (22.5kg/15kg)
DB Thruster (22.5kg x2/15kg x2)

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
Int1 – 22.5kgx2/15kgx2
Int2 – 22.5kgx2/15kgx2
Int3 – 20kgx2/15kgx2
Beg1 – 15kgx2/10kgx2
Beg2 – 10kgx2/7.5kgx2; 51cm box
Beg3 – 7.5kgx2/5kgx2; 41cm box

Substitutions:

Shoulder –
DB S-Up – Fine or load 1 side
DB Sn – Involved – DB Power Clean or Deadlift
DB Thr – Involved side DB Squat (Front Rack/Rear Rack or onNon-involved side)

Back –
DB S-Up – Body weight – reduce depth/load
DB Sn – From High Hang or very light Romania DL
DB Thr – Reduced load/depth front squat or Airsquat (banded) or Hip Thrusters

Knee –
DB S-Up – Body weight – reduce depth/load
DB Sn – From High Hang or very light Romania DL
DB Thr – Reduced load/depth front squat or Airsquat (banded) or Hip Thrusters

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – If only we could all be “all smiles” like Tracy during Turkish Get-up Sit-ups!!!! 

____________________________________________________

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 – 261122

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) Practice Muscle-Ups

Score = For Quality
NB- Only once you are 80% proficient at any given level, move onto the next!

then…

2) Complete the following for Max Reps:

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

Rest 3 min

AMRAP 5 min:
5 Muscle-ups
7 Push Jerk (or Push press) (60kg/40kg)

Rest 3 min

AMRAP 5 min:
3 Muscle-ups
7 Deadlifts (60kg/40kg)

Score = Total Reps

CFA LITE Options:
Int1 – 55/36kg; 22.5/15kg; 5/3/1 MU or BOR, PU
Int2 – 53/34kg; 22.5/15kg; 6/5/2 B-MU (R/B), PU
Int3 – 50/32kg; 20/12kg; 6/5/2 B-MU (B/P), PU
Beg1 – 45/30kg; 15/10kg; PU (G/P), 7/5/3 Push-up (F- kns up, ts dwn)
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 7/5/3 PU/ PU (kns up, ts dwn / kns)
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 7/5/3 PU(kns)/5/3/2 PU (kns)

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

Back –
MU – Rev Grip PU or RR or BOR and Push-ups (24-18-12)
PS – Hip Thrusters
PP/PJ – PP (lighter) or DB Strict Press
DL – Hip Thrusters (2x) or Lighter (banded)

Knee –
MU – Fine (watch jump-up/drop-off)
PS – Fine or Hang Power Snatch
PP/PJ – Fine or PP (lighter)
DL – Fine or Romanian DL

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 – Masasa working hard on Burpee Box Jump Overs in a tough long Met Con! 

____________________________________________________

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 – 251122

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) Practice Muscle-Ups

Score = For Quality
NB- Only once you are 80% proficient at any given level, move onto the next!

then…

2) Complete the following for Max Reps:

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

Rest 3 min

AMRAP 5 min:
5 Muscle-ups
7 Push Jerk (or Push press) (60kg/40kg)

Rest 3 min

AMRAP 5 min:
3 Muscle-ups
7 Deadlifts (60kg/40kg)

Score = Total Reps

CFA LITE Options:
Int1 – 55/36kg; 22.5/15kg; 5/3/1 MU or BOR, PU
Int2 – 53/34kg; 22.5/15kg; 6/5/2 B-MU (R/B), PU
Int3 – 50/32kg; 20/12kg; 6/5/2 B-MU (B/P), PU
Beg1 – 45/30kg; 15/10kg; PU (G/P), 7/5/3 Push-up (F- kns up, ts dwn)
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 7/5/3 PU/ PU (kns up, ts dwn / kns)
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 7/5/3 PU(kns)/5/3/2 PU (kns)

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

Back –
MU – Rev Grip PU or RR or BOR and Push-ups (24-18-12)
PS – Hip Thrusters
PP/PJ – PP (lighter) or DB Strict Press
DL – Hip Thrusters (2x) or Lighter (banded)

Knee –
MU – Fine (watch jump-up/drop-off)
PS – Fine or Hang Power Snatch
PP/PJ – Fine or PP (lighter)
DL – Fine or Romanian DL

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 – Clyde and Heidi on Sled Pushing, with Nonke, Masasa and Tim in the background on DB Hang Power Cleans! 

____________________________________________________

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 – 241122

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) 3 Deadlift, 2 Hang Power Clean, 2 Power Cleans – E90sOn90s for 9 min (6 Rnds) (Max Day)

Score = Load

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) AMRAP the following for 17 min:
5 Muscle-ups
7 Burpee Box Jump Over (61cm/51cm)
20 Wall Balls (10kg/6.3kg)
60 DU

Score = Total Reps

CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Int1 – 3 MU; 55 DU
Int2 – 5 B-MU (R/B); 50 DU
Int3 – 5 B-MU (B/P); WB (9.1/6.3kg, 9ft/8ft lower height); 45 DU
Beg1 – 10 Pull-ups (P/G), 10 Dips (B/P); WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); Bp-BSO (61/51cm); SU
Beg2 – 10 RR (1/0.5m), 10 SP-Dips (str); WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); Bp-BSO (51cm); SU
Beg3 – 10 RR (0.5/0m), 10 SP-Dips (bnt); WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); Bp-BSO (41cm); 40 SU

Substitutions:

Shoulder –
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)
BBJO – Str arm Bps
WB – WB front/hug squat
DU – Fine

Back –
MU – fine or RR/Strict PU and Push-ups
BBJO – Str arm Bps, reduced height SO
WB – WB hug squat or airsquat or thrusters
DU – Calf Pulses

Knee –
MU – fine or PU and Push-ups
BBJO – Str arm Bps, reduced height SO
WB – WB hug squat or airsquat or thrusters
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 – Repost from @crossfitalgoa insta… Thanks for dropping in @sebbo_fisch , Fran from @crossfiterlangen … Good having you both @CrossFitAlgoa 👏👏👏👏👏👏 Safe travels and Fun times in South Africa 🇿🇦🇿🇦🇿🇦🇿🇦🇿🇦🇿🇦🇿🇦🇿🇦🇿🇦🇿🇦🇿🇦🇿🇦🇿🇦 

____________________________________________________

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 – 231122

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 10 min (5 Rnds):
Min 1 – Strict HSPU
Min 2 – Turkish Get-up Sit-ups (32kg/24kg) – rotate at 30 sec

Score = Total Reps

CFA LITE Options:
Int1 – 25/16kg
Int2 – S-HSPU (1/2 abm), 22.5/15kg
Int3 – S-HSPU (2/3 abm), 20/12kg
Beg1 – PPU (61cm/Flr), 15/10kg
Beg2 – PPU (Flr/Kns), 12/8kg
Beg3 – PPU (Kns), 10/5kg

Substitutions:
Shoulder –
S-HSPU – PU or Plus PU (3 for 1)
TGU SU – Weighted Sit-ups

Back –
S-HSPU – Fine but watch kick-up/down (or Plus PU 3 for 1)
TGU SU – Front Bridge (3 sec = 1 rep)

Knee –
S-HSPU – Fine but watch kick-up/down
TGU SU – Fine

then…

2) AMRAP the following for 3 Rnds (14 min):
Min 1 – DB Push Press (22.5kgx2/15kgx2)
Min 2 – 5m Sled Push (high bar/low bar) (35kg plus 30kg/10kg)
Min 3 – DB Hang Power Cleans (22.5kgx2/15kgx2)
Min 4 – 5m HS Walk
Min 5 – Rest

Score = Total Reps

Sled – 5m = 1 Rep
HSW 5m = 5 reps

CFA LITE Options:
Int1 – 22.5kgx2/15kgx2
Int2 – 22.5kgx2/15kgx2
Int3 – 20kgx2/15kgx2
Beg1 – 15kgx2/10kgx2; 35kg plus 20/0kg; Half WW
Beg2 – 10kgx2/7.5kgx2; same as B1 but F – high bar only; 1 step WW
Beg3 – 7.5kgx2/5kgx2; same as B1 but F – high bar only; WormW

Substitutions:
Shoulder –
DB PP – DB HPC
Sled Push – Sled Pull (harness/rope)
DB HPC – Fine
HSW – PU hold (opp sh taps 3 for 1m)

Back –
DB PP – Single Strict Press / DB single arm press
Sled Push – Sled Pull (harness/rope if cannot push)
DB HPC – Hip Thruster
HSW – PU hold (opp sh taps 3 for 1m)

Knee –
DB PP – Fine
Sled Push – Fine or airbike or backwards pull
DB HPC – Fine
HSW – Fine (watch kick-up/down)

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Saturday class vibes @CrossFitAlgoa!!!!!

____________________________________________________

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 – 221122

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)

Guideline (up – Min loading % should be 65% for 10; 80% for 5; 90% for 2)

CFA LITE Options:
Keep loading to a level that great form can be maintained

then…

2) Complete 5 Rnds of the following FT:
10 Thrusters (50kg/33kg)
10 C2B Pull-ups

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 45/30kg; 9 C2B
Int2 – 43/29kg; 8 C2B
Int3 – 40/26kg; 7 C2B
Beg1 – 35/23kg; C2B PU (P/G)
Beg2 – 30/17kg; RR (1/0,5m)
Beg3 – 20/12kg; RR (0,5/0m)

Substitutions:
Shoulder –
Thrusters – Front Squat
C2B – Rev Grip or BOR/RR

Back –
Thrusters – Hip Thrusters
C2B – Strict PU or RR

Knee –
Thrusters – Limit Depth and Load as needed
C2B – Fine but watch drop off/jump up

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 – From left Anrike “Kriek”, Maryka “Paste”, Marisa “Gaapie”, JP “JaaPee” and Levina on a tough Burden run workout this past weekend!

____________________________________________________

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 – 211122

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 the following for 30 min (2 Rnds):
AMRAP 3 min – Airbike or Row (cal)
AMRAP 3 min – 100m Shuttle Run
AMRAP 3 min – DB Facing Burpees
AMRAP 3 min – DB Alt. Snatches (22.5kg/15kg)
AMRAP 3 min – T2B

Score = Total Reps

Run 10m = 1 Rep

NB – Try row or airbike – no SDHP

Cyclone  airbike – multiply cal by 1.428 (to equat cal to Assault and Air – airbikes)

CFA LITE:
Int1 – 20/15kg;
Int2 – 20/15kg;
Int3 – 15/10kg;
Beg1 – 15/10kg; DBF Bps (SO); HLR
Beg2 – 10/7kg; DBF Bps (SO); HKR
Beg3 – 7.5/5kg; DBF Bps (SO); Sit K2C

Subs:

Shoulder –
Airbike – Fine or legs only
SDHP – Russ KBS
Row – Fine
S-Run – Fine
DB Sn – DB Clean
T2B – Lying V’s

Back –
Airbike – Fine or legs only
SDHP – no
Row – no
S-Run – Bike or slow light shed push
DB Sn – Lighter from hang or hip thrusters
T2B – F/Bridge (3 sec = 1 rep)

Knee –
Airbike – Fine
SDHP – From HHang
Row – Fine
S-Run – Fine or Bike
DB Sn – Fine
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 – Clyde on Strict Deficit Reverse Hand Stand Push-Ups! A tough movement that most need to scale to Piked Pushup variants!

____________________________________________________

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 – 191122

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

Repeats from 21 Nov 2020…

1) Complete 100 T2B FT, but starting at 0 min and EMOM complete 4 Burpee GTOH (plate 15kg/10kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Equip – Any load (DB/BB plate/Back Pack/Water Container)
CFA sub RX – T2B (Lying feet to hands)
Int1 – 90 T2B
Int2 – 80 T2B
Int3 – 70 T2B
Beg1 – 100 HLR (or Lying F2H); 10/5kg
Beg2 – 80 HKR (or Lying K2H); 3 Bp-GTOH 5/2.5kg
Beg3 – 70 Sitting (k2C); 3 Bp-GTOH 5/2.5kg

Substitutions:
Shoulder –
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Bp-GTOH – Str arm Bp, Ground 2 Shlder GTS

Back –
T2B – F/Bridge 1 = 3 sec (60 sec hold)
Bp-GTOH – 4x Str arm Bp, 4x Hips to OH

Knee –
T2B – fine or LITE
Bp-GTOH – Fine or 4x Str arm Bp, 4x Hips to OH

then…

2) Burden Run 2 mile (3.2km) (15kg/10kg Bumper) FT

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
10m = 1 Rep
Equip – Any load (DB/BB/Back Pack/Water Container)
RX/Int1/2/3 – same
Beg1 – 10/5kg
Beg2 – 2.6km; 5/2.5kg
Beg3 – 2km; 5/2.5kg

Substitutions:

Shoulder –
B-Run Fine

Back –
B-Run – Burden Walk or Cycle/AB 3.5x distance

Knee –
B-Run – Burden Walk or Row (same Dist) or Cycle/AB 3.5x distance

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 – Morning class on the start of 100 hang power cleans in a tough met con!

____________________________________________________

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 – 181122

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) Strict C2B Pull-ups RM – E2ndMon2ndM for 10 min (5 sets)

Score = Total Reps

Goal – 8-15 Reps/Rnd

CFA LITE Options:
Int1/2/3 – C2B PU
Beg1 – PU (P/G)
Beg2 – RR (1,5m/1m)
Beg3 – RR (1m/0,5m)

Substitutions:

Shoulder –
S-C2B – RR or BOR

Back –
S-C2B – Strict C2B/PU

Knee –
S-C2B – fine (watch drop off/jump up)

then…

2) AMRAP the following for 20 min:
20 Airsquats
20 Jumping Alternate Lunges
10 Burpee Box Jump Overs (61cm/51cm)
10 Strict Def HSPU (15cm/9cm)

Score = Total Reps

CFA LITE Options:
B-BJO sub B-Broad Jump (1.24/1m)
Int1 – same, S-HSPU
Int2 – S-HSPU
Int3 – 1/2 abmats
Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m), PPU (61/51cm)
Beg2 – Lunges, BBF Bps (SO); Bp BSO (51cm)/ Bp BJ (0.8/0.5m), PPU (51cm/Flr)
Beg3 – Static Lunges, BBF Bps (SO); Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), PPU (Flr/Kns)

Substitutions:
Shoulder –
AS – Fine
J-Alt Lunges – Fine
Burpees BJO – Straight arms
S-HSPU – Plus Pushups (3 for 1)

Back/Knee –
AS – Fine
J-Alt Lunges – Static lunges or Step-ups
Burpees BJO – Straight arms, Step Over (lower)
S-HSPU – Fine or Piked Variant

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 – Ange, Bonita, and Levina (flying high) on wall ball facing burpees!!!

____________________________________________________

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 – 171122

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) 100m HS Walk FT but starting at 0 min and EMOM complete 10 SDHP (32kg/24kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Use KB or closest DB loading
Int1 – 80m HSW; 24kg/16kg
Int2 – 70m HSW; 24kg/16kg
Int3 – 60m HSW or 20 WW; 20kg/12kg
Beg1 – 20 Half WW; 16kg/10kg
Beg2 – 20 1-Step WW; 12kg/8kg
Beg3 – 20 Worm-W; 8kg/5kg

Substitutions:
Shoulder –
SDHP – Sub with Russian KBS
HSW – Push-up hold w opp shlder taps (300)

Back –
SDHP – High Hang SDHP
HSW – Push-up hold w opp shlder taps (300)

Knee –
SDHP – High Hang SDHP
HSW – Fine (watch kick-up/down)

then…

2) Complete the following FT:
100 Hang Power Cleans (30kg/20kg)
80 DB/KB Burpees (Lateral Facing)
60 Strict Ring Dips

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Rx – (DB/KB/BP) 25kg/15kg
Int1 – 20/15kg; 50 S-RD
Int2 – 20/15kg; 60 S-RD (R/B)
Int3 – 16/12kg; 60 S-RD (B/P)
Beg1 – 15/10kg; 60 S-Dips (P/G); 70 LF Bps (SO)
Beg2 – 12/8kg; 60 SP-Dips (str); 60 LF Bps (SO)
Beg3 – 8/5kg; 60 SP-Dips (bnt); 50 LF Bps (SO)

Subs:

Shoulder –
HPC – Fine or Deadlifts
Lat Bps – Fine or (str arm bps)
S-RD – Plus Push-ups (120)

Back –
HPC – Fine or Hang Muscle Clean or Hiplifts
Lat Bps – Fine or (str arm bps or box bps)
S-RD – Fine

Knee –
HPC – Fine or Hang Muscle Clean or Hiplifts
Lat Bps – Fine or (str arm bps or box bps)
S-RD – 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