Featured Image – Yolandi and Wilma after completing the Meiringspoort marathon over the weekend!  

____________________________________________________

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 – 131022

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) OHS 10-5-5-3-3-3 – E2ndMon2ndM for 6 Rnds (12 min) (Max Total Loading)

Score = Sum of Load (10 x load + 5 x load + 5 x load + 3 x load + 3 x load + 3 x load)

Goal – Pinch up from last week ; 10 – 65-75% 1RM; 5 – 75-80% 1RM; 3 – 80-90% 1RM

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

then…

2) 4 Rounds FT of:
10 Strict HSPU
35 DU
8 Power Snatches (60kg/40kg)
35 DU

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
Int1 – 8 S-HSPU; 57/37kg; 30 DU
Int2 – HSPU (Flr/1 abm); 53/35kg; 27 DU
Int3 – HSPU (1/2 Abm); 50/32kg; 25 DU
Beg1 – PPU (61/51cm); 2 DU buy-in, then SU; 45/30kg
Beg2 – PPU (51cm/Flr); SU; 35/20kg
Beg3 – PPU (Flr/Kns on 2xabm); 30 SU; 25/15kg

Substitutions:

Shoulder –
S-HSPU – Plus push-ups 3 for 1
DU/SU – Fine
PSnatch – Power Clean

Back –
S-HSPU – Fine (or push-ups 2 for 1)
DU/SU – Calf pulses
PSnatch – Lighter Hang Power Snatch/Clean or hip Thrusters

Knee –
S-HSPU – Fine (watch kick-up/down)
DU/SU – Fine
PSnatch – 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 info@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 – Monday’s early morning class on CrossFit Algoa WOD “You are Not Alone” to celebrate #worldmentalhealthday in 2022!  This was a tough 40 min AMRAP that included an 800m run, with other weight-lifting and gymnastics movements!!  

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

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 – 121022

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 Handstand Walking/ Handstands at Wall / Piked Holds

Score = For Quality

then…

2) Complete the following FT:

HS Walk 20m

HS Hold 1 min
21 Pull-ups
21 KB Snatch (24kg/16kg)

HS Hold 1 min
18 C2B PU
18 KB OHS (24kg/16kg)

HS Hold 1 min
15 B-MU
15 KB GTOH (24kg/16kg)

HS Walk 20m

TC – 17 min

Score = Time/TC plus 1 sec/Rep missed

NB – KB GTOH – yes it is from the floor as per FiPe mvt std

CFA LITE Options:
Int1 – 18m HSW; PU, 16 C2B, 10 B-MU
Int2 – 16m HSW; PU, 14 C2B, 10 B-MU (R/B)
Int3 – 16m HSW 0r 5 WW ; 18 PU, 12 C2B, 8 B-MU (B/P)
Beg1 – 5 Half WW; DB 15/10kg; 21 PU (P/G), 18 C2B (P/G), 15 C2B (P/G) plus 15 Dips (B/P)
Beg2 – 5x 1-step WW; DB 10/7kg; 21 RR (0.5/0m), 18 RR (1/0.5m), 15 RR (1/0.5m), 15 Seated PD (str)
Beg3 – 5x WormW; DB 7.5/5kg; 21 RR (0/+0.5m), 18 RR (0.5/0m), 15 RR (0.5/0m), 15 Seated PD (bnt)

Substitutions:
Shoulder –
HSW – Push-up hold – Opp sh taps (3 per meter)
KBS – Sub with Russian KBS
KB OHS – KB/DB F/Squat
KB GTOH – KB/DB G2Shlder
PU/C2B/MU – Rev Grip Strict/RR/BOR
Dip – Crab hold (3sec per rep)
WW – Push-up Hold (opp shlder taps – 60)

Back –
HSW – Push-up hold – Opp sh taps (3 per meter)
KBS – Lighter or Hip Thrusters
KB OHS – Lighter or Airsquat
KB GTOH – KB/DB from Hang to OH (muscle and light)
PU/C2B/MU – Rev Grip Strict/RR
Dip – Crab hold (3sec per rep)
WW – Push-up Hold (opp shlder taps – 60)

Knee –
HSW – Fine (watch kick-up/down)
KBS – Fine
KB OHS – Fine (deload/watch depth)
KB GTOH – Fine
PU/C2B/MU – Fine (watch jump-up/down)
Dip – Fine
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 info@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 – CrossFit Algoa’s 2022 WOD “You are Not Alone” to celebrate #worldmentalhealthday in 2022! 

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

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 – 101022

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

“You are Not Alone” #worldmentalhealthday CrossFit Algoa WOD 2022…

AMRAP 40 min of:
800m Run
40 KB Swings (24kg/16kg)
20 Burpee Box Jump/Step Overs (61cm/51cm)
10 Muscle-ups
5 Wall Walks
Rest 2 min

Score = Total Reps
10 m = 1 Rep

CFA LITE Options:
BBSO – lateral facing
RX – 155 R/Rnd
Int1 – 151 R/Rnd; 6 MU
Int2 – 150 R/Rnd; 6 B-MU (R/B) or Jump-MU (R top head); 4 WW
Int3 – 150 R/Rnd; 6 B-MU (B/P) or Jump-MU (R at chin); 4 WW
Beg1 – 165 R/Rnd; 16/12kg; 10 PU (P/G), 10 Pushups (ts/kns up, ts dwn); Bp BJ/SO (51cm); 5 Half WW
Beg2 – 145 R/Rnd; Run 600m; 12/8kg; 10 RR (1/0.5m), 10 PU (kns up, ts dwn/kns); Bp BSO (41cm); 5x 1-step WW
Beg3 – Rest 5 min/Rnd; 125/121 R/Rnd; Run 500m; 8/5kg; 10 RR (0.5/0m), 10/6 PU (kns); Bp KB SO; 5 WormW

Substitutions:
Shoulder –
Run – Fine
KBS – Sub with Russian KBS
BBJ/SO – Str arm Burpee
MU – Rev Grip Strict/RR/BOR
WW – Push-up Hold (opp shlder taps – 60)

Back –
Run – Bike (2.5x dist)
KBS – Lighter or Hip Thrusters
BBJ/SO – Box Burpee
MU – Rev Grip Strict/RR
WW – Fine or Push-up Hold (opp shlder taps – 60)

Knee –
Run – Bike (2.5x dist)
KBS – Fine
BBJ/SO – Reduce height/step as need
MU – Fine (watch jump-up/drop-off)
WW – Fine or Push-up Hold (opp shlder taps – 60)

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 info@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 – Hannah on “Endurades – Suns Out, Guns Out” at the recent @EastCapeChamps. Judge Anje from keeping movement standards high!

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

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 – 081022

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 for Max Reps on a Running Clock (0-30 min):
Min 1-4:
AMRAP Thrusters (60kg/40kg) but EMOM starting at zero min, complete 5 BBF Bps

Min 5 – Rest

Min 6-9:
AMRAP Rope Climbs (4.57) but EMOM starting at zero min, complete 5 BBF Bps

Min 10, 11 – Rest

Min 12-15:
AMRAP Squat Snatches (60kg/40kg) but EMOM starting at zero min, complete 5 BBF Bps

Min 16, 17, 18 – Rest

Min 19-22:
AMRAP Ring MU but EMOM starting at zero min, complete 5 BBF Bps

Min 23-26 – Rest

Min 27-30:
AMRAP FW Box Step Over (30kg,32kg/20/24kg at 61cm/51cm) but EMOM starting at zero min, complete 5 BBF Bps

Score = Total Reps (including BBF Bps)

CFA/AFL LITE Options:
NB – you cannot miss the BBF Bps
Int1 – 57/37kg; R-MU; 30kgx2/20kgx2, RC
Int2 – 53/35kg; B-MU (R/B) or Jump-R-MU (Bottom rings top head); 25kgx2/16kgx2, Half RC (no jump)
Int3 – 4 BBF Bps; 50/32kg; B-MU (B/P) or Jump-R-MU (Bottom rings a chin); 25kgx2/15kgx2; 2x Pulls RC
Beg1 – 4 BBF Bps (SO); 16/10kg; 45/30kg; PU (P/G); 20kgx2/12kgx2, Ly to Stand R-pulls (hips/kns str-3 for 1 rep)
Beg2 – 3 BBF Bps (SO); 12/8kg; 35/20kg; RR (1/0.5m); 15kgx2/10kgx2, Ly to Stand R-pulls (kns str-3 for 1 rep)
Beg3 – 3 Bps; 8/5kg; 25/15kg; RR (0.5/0m); 10kgx2/7kgx2, Ly to Stand R-pulls (squat-3 for 1 rep)

Subs:

Shoulder –
Thr – Front Squat
FW-BSO – Fine
RC – Fine or Scaled
Snatch – Clean
R-MU – Rev Grip Strict PU or RR/BOR
BBF Bps – Str arm Bps

Back –
Thr – Lighter/Hip Thruster
FW-BSO – Lighter/lower or Airsquats
RC – Fine (watch drop-off) or scaled
Snatch – Hip Thruster
R-MU – Rev Grip Strict PU or RR
BBF Bps – Box Bps

Knee –
Thr – Lighter/Hip Thruster
FW-BSO – Fine or Reduced Load/Height
RC – Fine (watch drop-off)
Snatch – Fine (limit depth/load as needed)
R-MU – Rev Grip Strict PU or RR
BBF Bps – Str arm 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 info@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 – Movement Lab’s Slum Town Sled Dogs on “DVSN’s – You VS You Finals” at the recent @EastCapeChamps. Judge Rose from CrossFit Grahamstown keeping movement standards high!

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

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 – 071022

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) Deadlift 10-5-5-3-3-3 – E2ndMon2ndM for 6 Rnds (12 min) (Max Total Loading)

Score = Sum of Load (10 x load + 5 x load + 5 x load + 3 x load + 3 x load + 3 x load)

Goal – 10 – 65-75% 1RM; 5 – 75-80% 1RM; 3 – 80-90% 1RM

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

then…

2) AMRAP 10 min (BB – 60kg/40kg) of:
200m Row or 20 SDHP (20kg/12kg)
10 Deadlift
8 Hang Power Clean
6 Push Press/Jerk

Score = Total Reps

CFA/AFL LITE Options:
Row sub – SDHP 20/12kg (10m = 1 Rep)
Int1 – 57/37kg
Int2 – 53/35kg
Int3 – 50/32kg
Beg1 – 16/10kg; 45/30kg
Beg2 – 12/8kg; 35/20kg
Beg3 – 8/5kg; 25/15kg

Substitutions:

Shoulder –
Row – Fine
SDHP – USA KBS
DL – Fine
HPC – Fine
PP/PJ – extra HPC/DL

Back –
Row – airbike 2.5x dis
SDHP – rather airbike
DL – Hip Thruster
HPC – Hang M/clean
PP/PJ – lighter/strict press

Knee –
Row – Fine
SDHP – Fine
DL – Fine
HPC – Fine
PP/PJ – 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 info@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 – Judge Rose, from CrossFit Grahamstown, judging Paul and Ange on D-Ball lunges, in the Beginner Division at our recent @EastCapeChamps 

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

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 – 041022

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 – Stict HSPU
Min 2 – DU

Score = Total Reps

CFA LITE Options:
Int1 – same
Int2 – HSPU (Flr/1 abm)
Int3 – HSPU (1/2 Abm)
Beg1 – PPU (61/51cm); 3 DU buy-in, then SU
Beg2 – PPU (51cm/Flr); SU
Beg3 – PPU (Flr/Kns on 2xabm); SU

Substitutions:

Shoulder –
HSPU – Plus push-ups 3 for 1
DU/SU – Fine

Back –
HSPU – Fine (or push-ups 2 for 1)
DU/SU – Calf pulses

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

then…

2) Complete 5 Rnds Ft:
20 Pull-ups
10 TNG Power Snatches (60kg/40kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed
TNG PS – min 3 reps

CFA/AFL LITE Options:
Int1 – 18 PU; 57/37kg
Int2 – 17 PU; 53/35kg
Int3 – 16 PU; 50/32kg
Beg1 – 15 PU (P/G); 45/30kg
Beg2 – 15 RR (1.5/1m); 35/20kg
Beg3 – 15 RR (1/0,5m); 25/15kg

Substitutions:

Shoulder –
PU – Rev Grip or RR or BOR
PS – Power Clean

Back –
PU – 45 Strict Rev Grip or RR
PS – Hang Power Snatch ligher or Hip Thrusters

Knee –
PU – Fine (watch jump-up/drop-off)
PS – Fine or Muscle Snatch

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 info@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 – Judge Don keeping a watchful eye on one of the CrossFit Grahamstown Teams at our recent @EastCapeChamps 

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

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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 – 031022

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 10-5-5-3-3-3 – E2ndMon2ndM for 6 Rnds (12 min) (Max Total Loading)

Score = Sum of Load (10 x load + 5 x load + 5 x load + 3 x load + 3 x load + 3 x load)

Goal – 10 – 65-75% 1RM; 5 – 75-80% 1RM; 3 – 80-90% 1RM

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

then…

2) AMRAP 15 min:
10 x 6m Shuttle Sprint
15 sec Front Squat bottom hold (100kg/70kg)
20 Wall Balls (10kg/6.3kg)
20 T2B

Score = Total Reps

CFA LITE Options:
T2B sub RX – Lying Feet 2 Hands
RX – HB… Thruster sub WB (25kg/15kg)
Level1 – 90/63kg
Int1 – 80/55kg; WB/sub Thr (22.5/15kg)
Int2 – 70/50kg; WB/sub Thr (22.5/15kg)
Int3 – 60/42kg; WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg; HLR (Ts2Chest) (Lying F2H)/Toes2Chest
Beg1 – 50/35kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); HLR (Lying K2H)
Beg2 – 40/25kg; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); HKR (Lying K2H)
Beg3 – 30/20kg; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); Sit K2C

Sub’s –
Shoulders –
Run – Fine
FS hold – Fine or Back Sq
WB – Fine or WB FS
T2B – Lying Ft to hands (inv arm on belly)

Back –
Run – Airbike 2.5x dis
FS hold – Rear Bridge
WB – Fine or WB FS or Hip Thrusters
T2B – Front Bridge (3 sec/rep)

Knees –
Run – Fine or Airbike 2.5x dis
FS hold – Fine or limit depth and load
WB/Thr – Fine or Banded partial Airsquats (or crab walks)
T2B – Fine (Watch jump-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 info@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