Featured Image – Ashlynne and Kerry (with D-Ball) on a “strongman type” metcon at our recent @EastCapeChamps with Judge Andrew and Yolandi watching on!!!

____________________________________________________

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 – 161122

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, 1 Push Press – E90sOn90s for 9 min (6 Rnds)

Score = Load

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

Subs –
Shoulders –
4 Deadlift, 3 Hang Power Cleans or 5 Deadlifts

Back –
3 Strict Press (rack) and/or Hip Thrusters

Knee –
Fine

then…

2) Repeat 4 Nov 2020 – Complete 30-20-10 reps FT:
C2B Pull-ups
Kettlebell lunge (32kgx2/24kgx2)

TC – 12 min

Score = Time/TC plus 1 sec/rep or meter/yard missed

NB – Athletes must lunge with the kettlebells in the rack position.

CFA LITE Options:
Home-Based (HB) loading 25/15kg, 40m-30m-20m
C2B sub w BOR with same reps on any level of 2xKB or DB load BUT DOUBLE-Reps for Single implement HB load)
Use KB or closest DB loading
Int1 – C2B 25-15-5 or BOR; 24kgx2/16kgx2; HB (see above)
Int2 – PU 27-15-9 or BOR; 25-15-5m 24kgx2/16kgx2; HB (see above)
Int3 – PU 21-15-9 or BOR; 20kgx2/12kgx2; HB 20/12kg
Beg1 – PU (P/G) or BOR; 20kgx2/10kgx2; HB 15/10kg
Beg2 – RR (1/0,5m) or BOR; 12kgx2/8kgx2; HB 12/8kg
Beg3 – RR (0,5/0m) or BOR; 8kgx2/5kgx2 OR HB 8/5kg

Substitutions:
Shoulder –
Lunges – Fine or Farmers walk lunge or back rack lunge
C2B – Rev Grip or BOR/RR

Back –
Lunges – Lighter otherwise Step-ups (weighted to appropriate height))
C2B – Strict PU or RR

Knee –
Lunges – Step-ups (weighted to appropriate height) or Single-legged hiplifts
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 – Eva and Jason for CrossFit Algoa’s super Team on Box Step Overs at this years @EastCapeChamps!!!!

____________________________________________________

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 – 141122

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 Tests 1-3

1) AMRAP the following for 10 min (5 Rnds):
Min 1 – Wall Balls (10kg/6.3kg)
Min 2 – WB Facing Burpees

Score = Total Reps

CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Int1/2 – WB/sub Thr (25/15kg)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th (20/12kg)
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); WBF Bps (SO)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); WBF Bps (SO)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); WBF Bps (SO)

Substitutions:

Shoulder –
WB/Thr – Front Squats
WBF Bps – Str Arm Bps

Back –
WB/Thr – fine or WB Squats (no throw)
WBF Bps – Str Arm Bps/Box Bps

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
WBF Bps – Str Arm Bps/Box Bps

then…

2) Complete 5 Rnds of the following FT:
20 KB Swings (24kg/16kg)
100 DU

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – same Rx; 90 DU
Int2 – same Rx; 80 DU
Int3 – 20/12kg; 70 DU
Beg1 – 16/10kg; 100 SU
Beg2 – 12/8kg; 100 SU
Beg3/TC – 8/5kg; 90 SU

Substitutions:
Shoulder –
KBS – Russian
DU/SU – Fine

Back –
KBS – Hip Thrusters (loaded/banded)
DU/SU – Fine or Pulses

Knee –
KBS – Fine
DU/SU – Fine or 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 Instagram … A big congrats to all those from @CarlsonGracieAfrica who completed their BJJ (Brazilian Jiu-Jitsu) grading this past weekend!! A number of CrossFit Algoa members also participate in the Brazilian Jiu-Jitsu classes run by @CarlsonGracieAfrica under the guidance of founder & coach @daveleveysa – In shot… #CarlsonGracieAfrica members and some of their families/friends celebrating their hard work and achievement over the past year/s!! 

#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence 

____________________________________________________

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 – 121122

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 Tests 1-3

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 – Min loading % should be 60% for 10; 75% for 5; 85% for 2

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

then…

2) AMRAP the following for 7 min on 70kg/49kg:
6 TNG Power Clean
5 Front Squat
4 STOH

Score = Total Reps

Rules:
Reps must be unbroken
Only exception – you can take a rest after 3rd PC but 1st 3 PC must be unbroken/TNG (no dropping)
FS and STOH – can drop last rep
NB See Home-Based WOD below!

CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub Below!
Int1 – 65/45kg
Int2 – 60/42kg
Int3 – 55/38kg
Beg1 – 40/27kg
Beg2 – 35/20kg
TC/Beg3 – 25kg/15kg

Substitutions:

Shoulder –
PC – Fine or DL
FS – From Rack or safety Bar BS
STOH – Hang Power Clean or do 15 Plus-Pushups

Back –
If lighter – do home based rep range
PC – Lighter loading …or Hip Thrusters
FS – Lighter or Airsquat (banded knees)
STOH – Strict Press or Push-ups 15

Knees –
If lighter – do home based rep range
PC – Lighter loading …or Hang Muscle Clean
FS – Lighter or Airsquat (banded knees) or Hip Thrusters
STOH – Strict Press or Push Press

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 – Coach Garric on an L-sit for time!!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 101122

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 Tests 1-3

For the rest…

1) Deadlifts 5-5-5-5-5 (65-75% 1RM)

Score = Load

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

then…

2) Complete 5 Rnds of the following for Max Reps:

AMRAP 3 min:
Run 400 m
AMRAP Burpee GTOH (25kg/15kg)
Rest 1 min

Score = Total Reps
(5 x 40 plus Bp GTOH Reps)
10 m = 1 Rep

CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 350m, 15/10kg
Beg2 – Run 250m, 12/8kg
Beg3 – Run 200m, 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 – Coach Sam, prepping the class with the whiteboard explanation!!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 091122

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 – Test 3:

CFA Benchmark 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

Featured Image – Andy, building capacity on the Sled!!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 081122

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 – 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 – 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 – 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

Featured Image – Tracy and Annelise (R) in their ORP (optimal recovery position) following a tough WOD!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 071122

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 – 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 Options:
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 – Thuba on his first few Bar Muscle-ups – just a few of many more to come!!!!

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If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 051122

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) Repeat of CrossFit Algoa’s Benchmark Fran-Kalsu…

Fran-Kalsu combo of he HERO WOD “Kalsu” and the benchmark “Fran”

CFA Benchmark WOD “Fran-Kalsu” – Complete the following FT:
100 Thrusters (61kg/43kg) FT but EMOM starting at 0 min complete
Zero and Even min – 5 BB Facing Burpees
Odd min – 8 C2C Pull-ups

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 55/38kg, 7 C2B
Int2 – 50/35kg, 4 BBF Bps, 6 C2B
Int3 – 43/30kg, 4 BBF Bps, 8 PU
Beg1 – 35/25kg, 3 BBF Bps, 6 PU (G/P)
Beg2 – 25/17kg, 3 BBF Bps (Step Over), 8 RR (1/0.5m)
Beg3 – 20/12kg, 2 BBF Bps (Step Over), 8 RR (0.5/0m)
TC New – cap 18 min

Substitutions:

Shoulders inj –
Thrusters – Squats (Front/on shlder)
Burpees – Straight Arm Bps
C2B – RR/BOR and Rev Grip Srict PU 60%

Back/Knee inj –
Thrusters – Banded Hip Thrusters
Burpees – EMOM 5 Push-ups (Toes/Kns/Table)
C2B – Srict PU 60% or RR (back), knee – 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