Featured Image – JP rowing while Belinda and Wilma are doing the official sub… Sumo Deadlift High Pulls, with 1 repetition counting as 10 m moved on a RX load of 20kg for men and 12kg for women!!!

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 – 290622 

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 – Ring/B-MU

Score = F0r Quality

CFA LITE Options: 
Move to the next level if 80% proficient

Sub’s – see below

then…

2) CrossFit Games Semi-Finals – Fittest in Cape Town 2022 https://games.crossfit.com/article/2022-fittest-cape-town-workouts

Event 3

For time:

7 rounds of:

7 ring muscle-ups
7 bar-facing burpees
7 deadlifts (125/84 kg)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

BBF Bps standard – Open 2022 std (2nd ft must leave before 1s ft passes over BB)

CFA Lite:
Level1(T2) – 7 MU; 119/80kg
Level2(T1) – 6 MU; 113/75kg
Level3 – 6 MU; 109/73kg
Level4 – 6 MU; 106/71kg
Int1 – 5 MU; 100/67kg
Int2 – 6 B-MU(R/B); 94/63kg
Int3 – 6 B-MU(B/P); 91/61kg
Beg1 – 14 PU (P/G); R-Dips(B/P); 84/57kg
Beg2 – 14 RR (1/0.5m); S-PB (Str); 69/46kg
Beg3 – 14 RR (0.5/0m); S-PB (Bnt); 50/34kg

Sub’s –
Shoulder:
MU – Lite or Strict PU, Push Ups (or plus push-ups 3 for 1)
BB Facing Burpees – Str arm Bps
DL – Fine

Back:
MU – Strict PU, Push Ups
BB Facing Burpees – Str arm/Box Bps
DL – Hip Thruster

Knee:
MU – Fine (watch jump up/drop off)
BB Facing Burpees – Fine
DL – 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 – Thuba on Legless Rope Climbs as we hit the 2022 Fittest in Cape Town CrossFit Games Semi-Final Workouts!!!

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 – 280622 

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) CrossFit Games Semi-Finals – Fittest in Cape Town 2022 https://games.crossfit.com/article/2022-fittest-cape-town-workouts

Event 1

For time:

1,000-m SkiErg – Class Sub – 1000m Row or 100 SDHP (20kg/12kg)

Then,

5 rounds for time:
100-m swim – Class Sub – 400m Run
20 alternating bear hug forward lunges with slam ball (50/30 kg)

TC – 24 min

Score = Time/TC plus 1 sec/rep missed

NOTE:
Row Class Sub – 1000m Row or 100 SDHP (20kg/12kg)
Swim Class Sub – Run 400m
Slam Ball Class Sub – Sandbag 18 lunges on 60/40kg OR 20 Front Rack Walking Lunge (50/30kg)
Lunge – can Walk step or remian on spot

CFA LITE Options:
Home-Based sub 25kg/15kg – 25 lunges
SDHP (20/12kg)
Int1 – 45/30kg, 22.5/15kg
Int2 – 40/25kg, 22.5/15kg
Int3 – 40/25kg, 20/12kg
Beg1 – 35/20kg, 15/10kg; SDHP (16/10kg)
Beg2 – 350m Run, 30/15kg, 12/8kg; SDHP (12/8kg)
Beg3 – 4 Rnds-300m Run, 20/10kg Static Lunge (use 1-2 abmat if needed on rear knee), 8/5kg Static Lunge; SDHP (10/5kg)

Substitutions:

Shoulder –
Row – Fine
SDHP – Russ KBS
Run – Fine
SB or FR lunge – Fine or DB Farmer Carr lunge

Back –
Row – Airbike (2.5x dist)
SDHP – Fine from hang (reduced load)
Run – Airbike (2.5x dist)
SB or FR lunge – Hip Thrusters

Knee –
Row – Fine or Airbike (2.5x dist)
SDHP – Fine
Run – Fine or Row or Airbike (2.5x dist)
SB or FR lunge – Fine or Front Squats (similar load and reps – reduce these and depth as needed)

then…

2) FT – 4 min L-sit

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1/2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit

Beg2 – T-sit (1 Ft dwn)

Beg3 – F-Bridge

Subs:

Shoulder –
L-sit – Fine or FBridge

Back –
L-sit – Fine or FBridge

Knee –
L-sit – Fine or FBridge

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 – Teams at our 2019 East Cape Champs!! See Event Dates below for our upcoming 2022 East Cape Champs!!

Featured Image – Repost from @eastcapechamps …

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 (link in bio).
——————————————————————————

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @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

____________________________________________________

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 – 270622 

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) CrossFit Games Semi-Finals – Fittest in Cape Town 2022 https://games.crossfit.com/article/2022-fittest-cape-town-workouts

Event 4

3 attempts for max load of:

3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)

TC – 10 min

Score = Time/TC plus sec/rep missed

NB – Clean (any); Jerk (any)

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

Subs –

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

Back –
Back Rehab

Knee –
Clean – Fine (power)
F/Squat – Fine or reduce load/depth as needed
Jerk – Fine

then…

2) CrossFit Games Semi-Finals – Fittest in Cape Town 2022 https://games.crossfit.com/article/2022-fittest-cape-town-workouts

Event 2

10 rounds for time:
1 legless rope climb (15 ft)
Run 170 ft (51.86m)

TC – 11 min

Score = Time/TC plus 1 sec/rep missed

CFA/AFL LITE Options:
Run – Space dependant (2×25.93m or 4×12,96m or 7 x 7,62m S-Run)
Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 6 reps on 25kg/15kg
Int1 – LL-RC (3.7m) or 6 T-PU/T-Rows; 22.5/15kg
Int2 – Half LL-RC (no jump) or 6 T-PU/T-Rows; 22.5/15kg
Int3 – 6 LL-Rope PU or 6 T-PU/6 T-Rows; 20/12kg
Beg1 – 3 Rope Pulls (Ly2Stand – Str)/6 T-Rows; 15/10kg
Beg2 – 3 Rope Pulls (Ly2Stand – Bnt Hips) or 6 T-Ring Rows (1/0.5m)/T-Rows; 12/8kg
Beg3 – 3 Rope Pulls (Sit2Stand) or 6 T-Ring Rows (0.5/0m)/T-Rows; 8/5kg

Substitutions:
Shoulder –
LL-RC – Fine or R-PU or T-Rows
Run – Fine

Back –
LL-RC – Fine or Strict T-PU (60% reps)
Run – Airbike (130m)

Knee –
LL-RC – Fine or T-PU
Run – Fine or Airbike (130m)

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 Zach, Ash and Kerry on a Spicy couplet of Jumping Alternate Lunges and Push-ups!!!!

____________________________________________________

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 – 250622 

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) RX/INTERMEDIATE/BEGINNER – Event 6 A & B (Bronscor’s Total)

IF ALONE – complete each of the below in 3 min

Each find your Maximum Load on the following lifts:

A) 6 Min to find 2 Rep Max Bench Press

B) 6 Min to find a Max Load on Squat Clean
(*Power clean, Front Squat Allowed)

Event 6 Score = Sum of Max Load lifted for each Athlete on each movement

then…

RX – WOD 7 (Always Fit League’s Chipper)

IF ALONE – 38 WB-AS hold for time taken, 3 RC-hold for time taken, 30 B/BJO, 15 STOH-hold for time taken, 8 TGU-OH hold for time taken

In Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (13.6kg/10kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 70kg/45kg)
60 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 70kg/45kg)
30 Synchro STOH (70kg/45kg) – F/B Goblet Squat Hold (27.8kg/17.8kg)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 OH hold – 70kg/45kg)
15 Synchro F/B Turkish Get-ups (27.8kg/17.8kg) – (M1/F1 or M2/F2 OH Hold 70kg/45kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE – WOD 7 (Always Fit League’s Chipper)

Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (10kg/6.3kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 60kg/35kg)
50 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 60kg/35kg)
25 Synchro STOH (60kg/35kg) – F/B Goblet Squat Hold (20.8kg/12.8kg)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 OH hold – 60kg/35kg)
15 Synchro F/B Turkish Get-ups (20.8kg/12.8kg) – (M1/F1 or M2/F2 OH Hold 60kg/35kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER – WOD 7 (Always Fit League’s Chipper)

Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (6.3kg/4.5kg) (M/M ; F/F) – no hold
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
50 Indian file Synchro Burpee SO (51cm/51cm) (M1/F1 ; M2/F2)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
25 Synchro STOH (40kg/30kg) – F/B Goblet Squat Hold (12.8kg/7.8kg)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
15 Synchro F/B Turkish Get-ups (12.8kg/7.8kg) – (M1/F1 or M2/F2 OH Hold 40kg/25kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE:
TGU – get-up only (no return)
Stubby F/B – 7.8kg Bar only
Int1 – WB 10/6.3kg, RC legs, 60/35kg, 50 B/BJO, F/B GS/TGU 20.8/12.8kg
Int2 – same but 55/32kg
Int3 – Leg assisted Rope PU 6/ascent, 50kg/29kg
Beg1 – WB 6.3/4.5kg, 20 Rope Pulls – lying to stand (str), 40/25kg, F/B GS/TGU 12.8/7.8kg
Beg2 – WB 6.3/4.5kg, 20 Rope Pulls – lying to stand (str legs), 30/20kg, F/B GS/TGU 7.8kg/Normal DB 5kg

Substitutions:

Shoulder –
WB – WB FSquat
Bps – Str arm
Rope C – Fine or Rope Rows (6 for 1 RC or 3 for Rope pulls)
FR Hold – Fine or Dead hold
STOH – Hang Power Clean
F/B G-Squat – Fine
TGU – non-involed only or 3 x reps in lunges (weight in hand or on shlder)

Back –
WB – Fine or Airsquat 2 for 1
Bps – Str arm/Box
Rope C – Fine or Rope Rows (6 for 1 RC or 3 for Rope pulls)
FR Hold – Front Bridge hold
STOH – Strict press (single arm lighter) or pushups
F/B G-Squat – Airsquat hold
TGU – lighter (i.e. even at Body weight)

Knee –
WB – Fine
Bps – Fine
Rope C – Fine (watch jump up/dwn)
FR Hold – Fine
STOH – Fine
F/B G-Squat – Fine (limit depth as needed)
TGU – Fine or TGU Sit-up plus 2 x weighted airsquats

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 – Clyde mid-flight on BB Facing Burpees, with Ashlynne doing hers in the background.

____________________________________________________

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 – 240622 

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) Man Maker Complex (2x DB) – Find a Max Load

I.e. Pushup on DB, DB row 1 side, DB row other side, jump to feet, squat clean thruster

CFA LITE Options:
Keep loading so that great form is maintained! Add additional reps if need to remain lighter!

Subs –

Shoulder –
Squat clean cluster (no overhead)

Back –
Back Rehab

Knee –
Fine (reduce load and add reps as needed)

then…

2) AMRAP 14 min of:
Manmakers (22.5kg x2/15kg x2)
*After every 10 MM complete 5 Wall Walks

Score = Total Reps

CFA LITE Options:
Int1 – 20kgx2/15kgx2; 5 WW
Int2 – 20kgx2/12kgx2; 4 WW
Int3 – 20kgx2/12kgx2; 4 WW
Beg1 – 15kgx2/10kgx2; 4 Half WW
Beg2 – 10kgx2/7.5kgx2; 4 1-step WW
Beg3 – 7.5kgx2/5kgx2; 4 Worm w

Subs –

Shoulder –
Squat clean cluster (no overhead)
WW – Scale down or Front Bridge (9 sec per rep)

Back –
MM – 2 rnds of 5 Pushups, 5 Ring Rows and 10 Hip Thrusters (3x reps) for the 10 MM
WW – Fine or Front Bridge (9 sec per rep)

Knee –
MM – Fine (reduce load and add reps as needed)
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 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 – Audrey with good positioning on a “Waiter Overheadsquat”!! 

____________________________________________________

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 – 230622 

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 Double-Unders

Score = For Quality

then…

2) Complete 2 Rnds of the following FT on a Running clock:
At 0 min – 40 Clean and Jerks (45kg/30kg)
At 4 min – 200 Double-Unders
At 8 min – 4 Rnds of – 20 Jumping Alternating Lunges (BW only), 10 Push-ups
At 12 min – 600m Run
then repeat the Rnd leaving at 16min, 20min, 24min, 28min.

TC – 32 min

Score = Sum of Working times to complete each section/TC plus 1 sec/rep missed

CFA LITE Options:
10m = 1 Rep
Int1 – 43/27kg; 180 DU
Int2 – 40/25kg; 160 DU
Int3 – 35/22kg; 140 DU
Beg1 – 30/20kg; 200 SU; 500m; Step Lunges/10/7 PU
Beg2 – 25/15kg; 180 SU; 400m; 15 Step Lunges/7 PU/10 PU(kns)
Beg3 – 20/12kg; 160 SU; 300m; 10 Stat6ic L/10/7 PU(kns)

Subs…

Shoulder –
CJ – P/Cleans
DU/SU – Fine
Push-ups – Plus push-ups (3 for 1)
Lunges – Fine
Run – Fine

Back –
CJ – Muscle Clean, Press or Hip Thr
DU/SU – Calf Pulses
Push-ups – Fine
Lunges – Static Lunges
Run – Airbike

Knee –
CJ – Fine
DU/SU – Fine or Calf Pulses
Push-ups – Fine
Lunges – Fine
Run – Fine or Airbike

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can 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 – In honour of Shirley Anne Levey, Dave’s mom who passed away 21 June 2007. (DOB 23 July)! She will always be remembered for her caring and loving nature!!!

____________________________________________________

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 – 210622 

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) Hang Snatch (squat), Snatch (squat) – EMOM 10 min (Climb to Max Day)

Score = Load

Subs – see below

then…

2) SHIRLEY – In honour of Shirley Anne Levey, Daves mom who passed away 21 June 2007. (DOB 23 July)! She will always be remembered for her caring and loving nature! ;

1) “Shirley” – for Time:
21 Snatch 50 kg / 30 kg
21 C2B Pull-up’s
21 m HS Walk
15 Snatch 50 kg / 30 kg
15 C2B Pull-up’s
15 m HS Walk
9 Snatch 50 kg / 30 kg
9 C2B Pull-up’s
9 m HS Walk

Score = Time

CFA LITE Options:

Int1 – 15-12-9m HSW or 7-5-3 WW

Int2 – 45/27kg, 12-9-6m HSW OR 5-3-1 WW, PU

Int3 – 40/25kg, PU ; Beg1 – 30/20kg, PU (G/P), 42-30-18m BW (str)

Beg1 – 20/12kg, RR (1/0,5m), 42-30-18m BW (str) ; NB – Squat snatch but PS, OHS allowed

Subs:

Shoulder –
Snatches – Cleans
C2b PU – Rev grip strict PU (60%) or RR/BOR
HSW – push-up hold – opp shlder taps (3 for 1 m)

Back –
Snatches – lighter OR Airsquat with Bands OR Hiplifts (Banded)
C2B PU – Rev grip strict PU (60%) or RR/BOR
HSW – Wall Walk or push-up hold – opp shlder taps (3 for 1 m)

Knee –
Snatches – limit load/depth
C2B PU – Fine (watch jump-up/drop-off
HSW – Fine but 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 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 – Kerry taking a breather while on some Farmer’s Walk Box Step Overs!!

____________________________________________________

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 – 200622 

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  

REMINDER – It’s Youth Day today, so we only have one class today at 8:30 with Open box thereafter until 10:00.

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) Waiter OHS 1 each side – EMOM for 6 min

Score = Load
NB – Use Bumper plate on the palm of your hand

CFA LITE Options:
Focus on mobility and maintaining great form!

Subs –

Shoulder – Work non-involved side and rehab for involved

Back – Back rehab

Knee – Limit depth and load

then…

2) Complete the following FT:
50 Bumper GTOH Burpees (25kg/15kg)
1 mile (1609m) Burden Run (25kg/15kg)
50 Bumper Facing Burpees

TC – 22 min

Score = Time/TC plus 1 sec/rep missed

NB – RX Bumper Facing Bps – Jump Over Bumper today

CFA LITE Options:

RX sub – DB/KB/BP/SB 25kg/15kg

Int1 – 25/15kg Int2 – 20/15kg

Int3 – 20/10kg

Beg1 – 15/10kg; Bp SO

Beg2 – 10/5kg; 80 Bp SO

Beg3 – 5/2.5kg; 60 Bp SO

Substitutions:

Shoulder inj –
Bumper GTOH – Bumper Ground to Shlder
Run – Fine
Bumper Bps – Straight Bps

Back –
Bumper GTOH – Plain Bps (straight arm or box/table) and Bumper Ground to Shlder
Run – Fine
Bumper Bps – Straight Bps

Knee –
DL – Fine
HPC – Fine (muscle)
STOH – Strict 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 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