Featured Image – Throwback to the 2018 Endurade East Cape Champs … Don, Wilma, Hannah and Alwyn recovering after their last WOD! #funtimes

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 OPTONS & PRICING!

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

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 070722 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

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

1) Complete the following complex for Max Load – E2ndMon2ndM for 8 min (4 Rnds)
2 Cleans (any), 1 Jerk (any), 4 Front Squats

Score = Load
NB – Clean (any); Jerk (any)

CFA LITE Options:
Focus on maintaining great form! Reduce loading as needed!

Subs –
See below…

then…

2) From the rack – Front Squat 30 Reps FT on 50% 1RM

Score = Time
NB – You can break as needed but this is for time!

NB – choose level according to load used

CFA LITE Options:
Rx – >90/>63kg
Level1 – 86/60kg
Level2 – 81/57kg
Level3 – 79/55kg
Level4 – 77/54kg
Int1 – 72/50kg
Int2 – 68/47kg
Int3 – 65/46kg
Beg1 – 61/43kg
Beg2 – 50/32kg
Beg3 – <36/<22kg

then…

3) With a 60/40kg BB AMRAP 5 min of:
5 Hang Power Cleans
5 Push Jerks

Score = Total Reps

CFA/AFL LITE Options:
Int1 – 55/37kg
Int2 – 50/33kg
Int3 – 47/31kg
Beg1 – 43/27kg
Beg2 – 30/20kg
Beg2 – 20/12kg

Substitutions:

Shoulder –
HP Clean – Fine or DL
F/Squat – Fine (out rack if DL above)
Jerk – Extra F/Squat

Back –
Super light from Hang or Back Rehab

Knee –
HP Clean – Fine
F/Squat – Fine or reduce load/depth as needed
Jerk – 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 CLICK HERE for all the info OR alternatively 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 – One of our evening classes on our Memorial WOD “Thorin”!!   

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 OPTONS & PRICING!

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

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 060722 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

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

1) AMRAP 15 min of:
3 Deadlifts (60kg/40kg)
3 Hang Power Cleans (60kg/40kg)
3 Power Cleans (60kg/40kg)
6 Shoulder 2 OH (60kg/40kg)
50 DU
2 Legless Rope Climbs

Score = Total Reps

CFA LITE Options:
Home-Based – Towell PU sub for Rope Climbs (6x level Reps/ascent) or Towel Rows RX – 6 reps/ascent on 25kg/15kg
Rx – DB/KB/BP (Single Impl)- 5,5,5,8 Reps on 25kg/15kg
Int1 – 55/36kg; 22.5/15kg; 45 DU; 2 LL-RC (3.7m) or 6 T-PU/T-Rows;
Int2 – 53/34kg; 22.5/15kg; 40 DU; 2 Half LL-RC (no jump) or 6 T-PU/T-Rows
Int3 – 50/32kg; 20/12kg; 35 DU; 12 LL-Rope PU or 6 T-PU/6 T-Rows
Beg1 – 45/30kg; 15/10kg; 50 SU; 6 Rope Pulls (Ly2Stand – Str)/12 T-Rows
Beg2 – 35/22kg; 12/8kg; 50 SU; 6 Rope Pulls (Ly2Stand – Bnt Hips) or 12 T-Ring Rows (1/0.5m)/T-Rows
Beg3 – 25/17kg; 8/5kg; 40 SU; 6 Rope Pulls (Sit2Stand) or 12 T-Ring Rows (0.5/0m)/T-Rows

Substitutions:

Shoulder –
DL – Fine
HPC/PC – Fine or do extra Deads
STOH – Push-ups
LL-RC – Fine or R-PU or T-Rows

Back –
DL – Lighter or Hip Thrusters
HPC/PC – all Hang Muscle Clean/Power Clean or Push-ups
STOH – Strict Press or Push-ups
LL-RC – Fine or Strict T-PU (60% reps)

Knee –
DL – Fine
HPC/PC – Fine (or Muscle clean)
STOH – Push Press or Strict Press
LL-RC – Fine or T-PU

then…

2) FT:
3 min L-sit
100 Hallow Rocks

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – Weak L-sit; 90 HR
Int2 – Weak L-sit; 80 HR
Int3 – 1 Leg L-sit; 70 HR
Beg1 – T-sit; 80 HR lift
Beg2 – T-sit (1 Ft dwn); 65 Hallow Crunch
Beg3 – F-Bridge; 50 Hallow Crunch

Injury Subs:

Shoulder –
L-sit – Fine or FBridge
HR – Fine (Inv arm on belly)

Back –
L-sit – Fine or FBridge
HR – Fine or Front Bridge 2x reps in sec

Knee –
L-sit – Fine or FBridge
HR – 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 CLICK HERE for all the info OR alternatively 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 – Lindsay on some sled pulling at the Endurade East Cape Champs Beach event in 2018!! See below for our next EECC event dates…

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 OPTONS & PRICING!

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

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 050722 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

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

1) AMRAP 12:
21 KB Swings (24kg/16kg)
15 Box Jump Overs (61cm/51cm)
9 Strict HSPU

Score = Total Reps

CFA LITE Options:
Use KB or closest DB loading
Int1 – 24kg/16kg; 7 S-HSPU
Int2 – 24kg/16kg; 9 S-HSPU (1/2 abm)
Int3 – 20kg/12kg; 9 S-HSPU (2/3 abm)
Beg1 – 16kg/10kg; BSO (61/51cm); PPU (61/51cm)
Beg2 – 12kg/8kg; BSO (51/41cm); PPU (51cm/Flr)
Beg3 – 8kg/5kg; BSO (41/30cm); PPU (Flr/Kns on 2x15kg Bmpr)

Substitutions:
Shoulder –
KBS – Sub with Russian KBS
BJO/Bps – Fine
S-HSPU – Push-ups or Plus PU (3x reps)

Back –
KBS – Lighter or Hip Thrusters
BJO/Bps – Step-O, Reduce Height as needed
S-HSPU – Push-ups

Knee –
KBS – Fine
BJO/Bps – Fine or Step-O, Reduce Height as needed
S-HSPU – Fine (watch kick-up/down)

then…

2) AMRAP 9:
2 (1e) Turkish Get-ups (32kg/24kg)
8 (4e) Turkish Get-up Sit-ups (32kg/24kg)
16 (8e) Single-leg Hip Lifts

Score = Total Reps

CFA LITE Options:
Use KB or closest DB loading
Level3 (T1) – 28kg/12kg
Int1 – 24kg/16kg
Int2 – 24kg/16kg
Int3 – 20kg/12kg
Beg1 – 16kg/10kg
Beg2 – 12kg/8kg; Hip Lift (dble)
Beg3 – 8kg/5kg; Hip Lift (dble)

Substitutions:
Shoulder –
TGU – non-involed only or 3 x reps in lunges (weight in hand or on shlder)
TGU SU – non-involed only then Side Bridge on Inv side 10x reps i.e. 20 sec
Single/Double-legged Hip Lift – Fine

Back –
TGU – lighter (i.e. even at Body weight)
TGU SU – lighter (i.e. even at Body weight) or Front Bridge (30 sec)
Single/Double-legged Hip Lift – Fine (stick to double leg if need)

Knee –
TGU – Fine or TGU Sit-up plus 2 x weighted airsquats
TGU SU – Fine
Single/Double-legged Hip Lift – 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 CLICK HERE for all the info OR alternatively 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 – “THORIN” – CrossFit Algoa’s Memorial WOD for Thorin Mallinson … please scroll down for the citation!!

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 OPTONS & PRICING!

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

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 040722 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

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

1) “THORIN” – CrossFit Algoa’s Memorial WOD for Thorin Mallinson

Thorin was a member of both CrossFit Algoa when he lived in PE and then our sister Box, CrossFit East London. We will always remember Thorin’s happy, enthusiastic and caring attitude towards life. Thorin Mallinson passed away tragically in a MVA on Tuesday 28/6/16 and his Birthday was on 26 June. RIP Thorin – we will miss you!!!!!

“THORIN” – 24 min AMRAP of:
200 m Plate Carry (20kg/10kg)
6 Squat Snatch (75kg/50kg)
24 Push-ups
26 Pull-ups

Score = Total Reps

CFA LITE Options:
Int1 – 70/46kg ; PU
Int2 – 65/42kg, 15/7.5kg ; PU
Int3 – 60/39kg, 15/7.5kg ; PU
Beg1 – 45/25kg, 10/5kg, PU (G/P), PU (Fl/k) ;
Beg2 – 30/20kg, 5/2.5kg, RR (1m/0.5m), PU (k)
Beg3 – 20/12kg, Run no burden, RR (0.5/0m), PU (Box/Table 76cm)

HOME-BASED WOD – Complete 15 Squat Snatches with the Plate or Implement you are carrying. If no Pull-up Bar then complete BOR with Plate/Implement for carry!

CFA LITE Options (Home-Based):
Int1 – 70/46kg ; 20/10kg ; PU or 42 BOR
Int2 – 65/42kg, 15/7.5kg ; PU or 42 BOR
Int3 – 60/39kg, 15/7.5kg ; PU or 42 BOR
Beg1 – 45/25kg, 10/5kg, PU (G/P)/Jump PU/ 42 BOR, PU (Fl/k)
Beg2 – 30/20kg, 5/2.5kg, RR (1/0.5m) / 42 BOR, PU (k)
Beg3 – 20/12kg, Run no burden, RR (0.5/0m) / 42 BOR, PU (Box/Table 76cm)

Substitutions:
Shoulder –
P-Carry – Fine
SSnatch – Power Clean
Push-ups – Plus Push-ups (3 for 1)
Pull-ups – Underhand grip or RR/BOR

Back –
P-Carry – Walk
SSnatch – Hip Thrusters (Banded/loaded)
Push-ups – Fine
Pull-ups – Fine (if kipping niggles – 15 strict instead)

Knee –
P-Carry – Walk/cycle
SSnatch – 10 Hang Power Snatch OR Hip Thrusters (Banded/loaded)
Push-ups – Fine
Pull-ups – Fine (watch 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 CLICK HERE for all the info OR alternatively 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 – Okkert on Deadlifts on Event 3 of Fittest in Cape Town 2022, the CrossFit Games Semi-Finals for Africa.

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 OPTONS & PRICING!

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

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 020722 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

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

1) Those who missed yesterday’s WOD … DB Squat Snatches and FiCT Event 6 – Please complete today!!

For the rest complete any of the FiCT events that you missed this week!

Alternatively work on weaknesses from our AFL competitors Programming!

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 CLICK HERE for all the info OR alternatively 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 – From left, Manuella, Zanele and Tara on BB Facing Burpees !

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 OPTONS & PRICING!

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

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 300622 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

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

1) Practice Handstand Push-ups and Toes to Bar

Score = For Quality

then…

2) CrossFit Games Semi-Finals – Fittest in Cape Town 2022

https://games.crossfit.com/article/2022-fittest-cape-town-workouts

Event 5

For time:

100 wall balls
15-m handstand walk
75-cal row
15-m handstand walk
50 handstand push-ups
15-m handstand walk
25 toes-to-bars
15-m handstand walk

TC = 21 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
WB Home-B sub – 25/15kg Thruster
Row sub – SDHP (20/12kg) 1 cal = 1 Rep
T2B sub – Lying Ft to Hands
Int1 – WB/sub Thr (22.5/15kg); 12m HSW; 40 HSPU
Int2 – WB/sub Thr (22.5/15kg); 10m HSW; 40 (1/2 abm)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 20/12kg; 9m HSW or 3 WW; 40 (2/3 abm)
Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); 3x Half WW; 40 PPU (61cm/51cm); HLR (or Lying F2H)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th (12/8kg); 3x 1-step WW; 40 PPU (51cm/Flr); HKR (or Lying K2H)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)/Th (8/5kg); 3x WormW; 40 PPU (Flr/Kns); Sitting (K2C)

Substitutions:

Shoulder –
WB/Thr – Front Squats
WW/HSW – Push-up holds w taps (WW – 9 taps is 1 Rep; HSW 3 Taps is 1 rep)
Row – Fine
SDHP – Russ KBS
HSPU – Push-ups or plus push-ups (3 for 1)
T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Back –
WB/Thr – fine or WB Squats (no throw)
WW/HSW – Push-up top holds w taps (WW – 9 taps is 1 Rep; HSW 3 Taps is 1 rep)
Row – Airbike cal
SDHP – from High Hang
HSPU – Push-ups
T2B – F/Bridge (2x reps)

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
WW/HSW – Fine (watch kick-up/down) or WW/Half WW or Push-up top w taps Reps/3
Row – Fine or Airbike
SDHP – Fine
HSPU – Fine (watch kick-up/down)
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 CLICK HERE for all the info OR alternatively 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