Featured Image – Class on Tabata Side-ways Shuttles – from the front Andy, Avette, Michelle, Sam, Okkert and Zanele!!!!!

____________________________________________________

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 – 160622 

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

T/C Testing – T/Challengers Please Re-Tests 1, 2, 3 (whichever you missed)

1) Half-Murph (50% of the Hero WOD Murph) – Complete the following in a 9.1kg/6.3kg Weight Vest:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – Same
Int2 – 6.3kg/4.5kg
Int3 – No Weight vest
Beg1 – 600m Runs, PU (G/P), PU (k), AS
Beg2 – 600m Runs, 50 RR (0.5/0cm), 65 PU (k), 100 AS Substitutions:

Subs –

Shoulder –
Run – Fine
PU – Rev Grip Strict 60% or BOR/RR
Push-ups – Plus push-ups (3 for 1)
Air Squats – Fine

Back –
Run – Airbike
PU – Rev Grip Strict 60% or RR
Push-ups – Fine
Air Squats – Fine

Knee –
Run – Fine
PU – Fine (watch jump-up/drop-off)
Push-ups – Fine
Air Squats – 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 – Abby (in front), Craig (left) and Tracy on Heavy Farmer’s Carry Box Step-overs!! Such a challenging movement!!!!

____________________________________________________

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 – 140622 

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 Kipping Pull-ups or Kipping Ring Rows

Score = For Quality

then…

2) Test 3 TChallenge and Class Re-Test (last tested 11 May):

Complete 10 Rnds of the following FT:
10 Thrusters (25kg/15kg)
10 Pull-ups
10 Shuttle Runs (15.24m i.e. 2x 7.62m)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Notes:

Loading – today the loading can be a BB/DB/KB
Rnd KB to closest DB loading
S-Run Std – both hands cross start/end line and 1 hand touches the floor

CFA LITE Options:
Int1 – 25/15kg
Int2 – 22.5/15kg
Int3 – 20/15kg
Beg1 – 15/10kg, PU (P/G), SU
Beg2 – 10/7.5kg, RR (1/0.5m), 45 SU
Beg3/TC – 7.5/5kg, RR (0.5/0m), 40 SU

Equipment Options:
Load – BB/KB/DB/Back Pack
Skip Rope

Injury Subs:

Shoulder –
Thrusters – F/Squat
PU – Rev grip strict PU n(60%) or RR/BOR
S-Run – Fine

Back/Knee –
Thrusters – lighter OR Airsquat with Bands OR Hiplifts (Banded)
PU – Rev grip strict PU (60%) or RR/BOR ; Knee – PU fine but watch jump-up/drop-off
S-Run – Back Airbike (1 cal = 1 Shuttle); Knee fine or Airbike/Row

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 – Anelisa, Ryno, Annelise and Audrey all on Toes to Bar or a scaled option like, Hanging Knee Raises or Hanging Leg Raises! 

____________________________________________________

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 – 130622 

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) Test 2 – T/Challenge and Class Re-Test (last tested 10 May):

HERO WOD “DT” – In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
First posted 13 April 2009.

1) Complete the HERO WOD “DT” – 5 RFT with (BB 70kg/49kg):
12 Deadlifts
9 Hang Power Cleans
6 STOH

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

HOME-BASED – If you do not have a BB then use a single arm implement…

b) Complete the Single-implement HERO WOD “DT” – 5 RFT with DB/KB/Backpack (24-25kg/15-16kg):
17 Deadlifts
13 Hang Power Cleans
9 STOH

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed

Equipment Options:
RX – BB (70kg/49kg) BUT RX with KB (24kg/16kg) or DB (25kg/15kg) has the following rep scheme 17 DL, 13 HPC, 9 STOH
BB or DB/KB/Back pack (NB for these lighter implements you an extra 12 reps per Rnd)

CFA LITE Options:
RX – KB 24/16kg / DB 25/15kg
Int1 – 65/45kg / KB 20/12kg, DB 20/12kg
Int2 – 60/42kg, KB/DB same
Int3 – 55/38kg / KB 16/12kg / DB 20/10kg
Beg1 – 45/30kg / KB 16/12kg / DB 15/10kg
Beg2 – 35/20kg / KB 12/8kg / DB 10/7.5kg
Beg3 – 25/15kg / KB 8/5kg / DB 7.5/5kg

Substitutions:

Shoulder inj –
DL – Fine
HPC – Fine (if not extra Deads)
STOH – Front squats

Back –
DL and HPC – 17 Hip Thrusters
STOH – Strict Press

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

then…

2) Complete 2 Rounds of the following holds:
60 sec Neutral Hold (Rings)
60 sec HS Hold (Wall)
60 sec Tuck Planche Hold (Rings/Parr)

TC – 10 min

Score = Time/TC plus 1 sec per rep missed
(3 sec of Holding is 1 Rep)

CFA LITE Options:
Int1/2/3 – Same
Beg1 – HS Hold (Rev WW hold)
Beg2 – N-Hold (legs str), P-Hold (51cm), PU-H (Chair 1 ft up)
Beg3 – N-Hold (legs bnt), P-Hold (flr), PU H (Chair)

Equipment Options:
Parallettes OR 2 chairs/boxes
Mat/Towell (elbows/knees)

Substitutions:

Shoulder –
Scale to appropriate level on each (HS/Piked Hold, if impingement sub w push-up hold)

Back/Knee –
Scale to appropriate level on each (Knee avoid kicking up in HS if problem)

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 – CrossFit Algoa Kids class, Henry on seated sled pulls!!!!!

____________________________________________________

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 – 110622 

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) Thruster – EMOM for 10 (Build to a heavy load for the day)

Score = Load

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

Subs –
See below

then…

2) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 7 FiCT 2021 Individuals – The Frinals (https://fittestincapetown.com/fict2021-tests/)

For Time:

21 Thrusters (50kg/35kg)

21 T2B

15 Thrusters (50kg/35kg)

15 T2B

Straight into…

9 Bar M-up

9 Thrusters (75kg/50kg)

6 Bar M-up

6 Thrusters (75kg/50kg)

3 Bar M-up

3 Thrusters (75kg/50kg)

TC – 7 min (Extended Class TC 15 min)

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub BOR for MU (25kg/15kg 21-15-9 BOR – no pushups)
T2B sub – Lying Ft to Hands
RX – 50/35kg ; 75/50kg
Home-Based sub Thr- 25kg/15kg – 27-21-15-12-9
Int1 – 45/30kg; 65/42kg; 22.5/15kg; 18-12 T2B; 7-5-2 B-MU
Int2 – 40/25kg; 60/40kg; 20/15kg; 18-12 T2B; 7-5-2 B-MU (R/B) or 9-6-3 Jump B-MU (Bar @ Chin) or BOR
Int3 – 35/20kg; 55/35kg; 16/12kg; 15-9 T2B; 7-5-2 B-MU (B/P) or 9-6-3 Jump B-MU (Bar @ Collar Bone) or BOR
Beg1 – 30/15kg; 50/30kg; 15/10kg; HLR (or Lying F2H); C2B PU (G/P) or BOR
Beg2 – 20/12kg; 40/22kg; 12/8kg; HKR (or Lying K2H); RR (1/0.5m) or BOR
Beg3 – 15/8kg; 30/15kg; 8/5kg; Sitting (K2C); RR (0.5/0m) or BOR

Substitutions:

Shoulder –
Thr – Front Squat
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
MU/PU – Rev Grip strict PU (same reps today)

Back –
Thr – Lighter or Hip Thrusters (loaded/banded)
T2B – F/Bridge (2x reps)
MU/PU – Rev Grip strict PU (same reps today)

Knee –
Thr – Lighter or Hip Thrusters (loaded/banded)
T2B – Fine (watch jump-up/down)
MU/PU – 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

Featured Image – Handstand walking for some of our members, while many others are on various degrees of Wall Walking, as a scaled option!!! Good work everyone!!!!!

____________________________________________________

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 – 100622 

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 – D-Ball Cleans, Pistols and DB HSPU

Score = For Quality

then…

2) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 6 FiCT 2021 Individuals – Pinball (https://fittestincapetown.com/fict2021-tests/)

For Time:

9-12-15 DB HSPU

18-24-30 D-Ball Cleans (50kg/30kg)

27-36-45 Pistols (alt.)

30m-30m-30m 1 Arm Overhead, 1 Arm Front Rack Carry (30kgx2/22.5kgx2)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep on Carry

CFA LITE Options:
If no D-Ball/Sand-Bag – band bumpers together
RX DB – 30kgx2/22.5kgx2
RX sub AB – 650m Run
Home-Based DB OH, 1 FR – 25kg/15kg – 50m each
Int1 – HSPU (1.5 def/Flr), 45/30kg, 21-30-39 Pistols, 22.5/15kg, DB 1 OH, 1 FR (25kgx2/20kgx2)
Int2 – HSPU (Flr/1 abm), 40/25kg, 21-30-39 Pistol (Green/Hold Rings), 22.5/15kg, DB 1 OH, 1 FR (22.5kgx2/16kgx2)
Int3 – HSPU (1/2 Abm), 40/25kg, 21-30-39 Pistol (Hip Crease just above Hor), 20/12kg, DB 1 OH, 1 FR (20kgx2/12kgx2)
Beg1 – PPU (61/51cm), 35/20kg, Lunges, 15/10kg, DB 1 OH, 1 FR (15kgx2/10kgx2)
Beg2 – PPU (51/41cm), 30/15kg, 21-30-39 Lunges, 12/8kg, DB 1 OH, 1 FR (12kgx2/8kgx2)
Beg3 – PPU (41cm/Kns on 2x15kg Bps), 20/10kg, 15-21-27 Static Lunge, 8/5kg, DB 1 OH, 1 FR (8kgx2/5kgx2)

Substitutions:

Shoulder –
DB HSPU – Plus push-ups 3 for 1
D-Ball – Fine
Pistols – Fine
DB 1 OH, 1 FR – Both on Front Rack

Back –
DB HSPU – Fine (or push-ups 2 for 1)
D-Ball – From Hang or Hip Thrusters (adj reps acc to load)
Pistols – Lunges or Airsquats (2x reps)
DB 1 OH, 1 FR – Fine (lighter as needed)

Knee –
DB HSPU – Fine (watch kick-up/down)
D-Ball – From Hang
Pistols – Static partial Lunges or Airsquats (2x reps)
DB 1 OH, 1 FR – Fine (lighter as needed)

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 – Ashlynne, Shaun, Tim and Mike on Wall Balls during yesterday’s “Legless Karen” from FiCT 2021!!!!

____________________________________________________

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 – 090622 

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) Test 1 – T/Challenge Post-Test:

Repeat from 12 May 20/9 May 22 – HS Walk 120 m FT but EMOM starting at 0 min complete 15 sec L-sit

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 90m HSW
Int2 – 75m HSW, Weak L-sit
Int3 – 60m HSW or 18 WW, (L-sit – 1 leg str)
Beg1 – 18 half WW, T-sit
Beg2 – 120m (BW str), T-sit (1 ft dwn)
Beg3/TC – 80m (BW bnt), F-B

Sub’s –
Shoulder & Back –
HSW – Opp Sh taps (Push-up hold) 360 reps
L-sit – F-B hold

Knee –
HSW – fine or /Opp Sh taps (Push-up hold) 360 reps
L-sit – fine

then…

2) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 4 FiCT 2021 Individuals – The Double Trap (Part A) (https://fittestincapetown.com/fict2021-tests/)

For Time:

50 Cal Airbike

15 Muscle-Ups

15 m DB Carry (30kgx1/22.5kgx1)

10 Muscle-Ups

15 m DB Carry (30kgx1/22.5kgx1)

5 Muscle-Ups

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

Part A
CFA LITE Options:

RX sub BOR for MU (25kg/15kg 27-21-15 BOR plus 15-12-9 Push-ups)
RX sub AB – 650m Run
HB – move DB Carry 20m
Int1 – 22.5/15kg, 12-6-3 MU
Int2 – 22.5/15kg, 12-6-3 B-MU (R/B) or 15-10-5 Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 20/12kg, 12-6-3 B-MU (B/P) or 15-10-5 Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 15/10kg, 15-10-5 PU (G/P), Push-up/Push-ups (kns up/Ts dwn) or BOR,PU
Beg2 – 12/8kg, RR (1/0.5m), PU/PU (kns) or BOR, PU
Beg3 – 8/5kg, RR (1/0.5m), PU(kns)/12-6-3 PU (kns) or BOR, PU

At 12 min…

Part B

Semi-Final CrossFit Games (AFRICA – FiCT)

Event 5 FiCT 2021 Individuals – The Double Trap (Part B) (https://fittestincapetown.com/fict2021-tests/)

For Time:

50/35 cal Airbike

5m DB Carry (30kgx2/22.5kgx2)
15 DB Box Step-over (61cm/51cm)

10 DB Carry (30kgx2/22.5kgx2)

15 DB Box Step-over (61cm/51cm)

10 DB Carry (30kgx2/22.5kgx2)

TC – 10 min (Extended Time Cap 15 min)

Score = Time/TC plus 1 sec/rep missed

Part B
CFA LITE Options:
RX DB – 30kgx2/22.5kgx2
RX sub AB – 650m Run
RX sub BOR for MU (25kg/15kg 27-21-15 BOR)
Home-Based DB Carry/Farmers Walk (DB-C) – 25kg/15kg – 50m each
Home-Based DB Lunges 25 reps each
Int1 – 22.5/15kg, DB BSO (25kgx2/20kgx2 at 61/51cm)
Int2 – 22.5/15kg, DB BSO (22.5kgx2/16kgx2 at 61/51cm)
Int3 – 20/12kg, DB BSO (20kgx2/12kgx2 at 61/51cm)
Beg1 – 15/10kg, DB BSO (15kgx2/10kgx2 at 61/51cm)
Beg2 – 12/8kg, DB BSO (12kgx2/8kgx2 at 51cm)
Beg3 – 8/5kg, DB BSO (8kgx2/5kgx2 at 41cm)

Substitutions:

Shoulder –
AB – Fine or Run
DB BSO/DB Lunges – Fine
DB-C – Fine

Back –
AB – Fine or Run
DB BSO/DB Lunges – Fine or Hip Thruster (x3 reps)
DB-C – Ligher, more distance

Knee –
AB – Fine or Run
DB BSO/DB Lunges – Fine or Hip Thrusters (x3 reps)
DB-C – Lighter, more distance

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can 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 – Intern Coach and long time member, Jacques on yesterday’s Snatch ladder workout from FiCT 2021!!!

____________________________________________________

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 – 080622 

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 – LL Rope Climbs and Handstand Walking

Score = For Quality

then…

2) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 3 FiCT 2021 Individuals – Legless Karen (https://fittestincapetown.com/fict2021-tests/)

For Time:

30 m (2x15m) HS Walk

5 Legless Rope Climb (4.1m)

150 Wall Balls (10kg/6.3kg)

5 Legless Rope Climb (4.1m)

30 m (2x15m) HS Walk

TC – 16 min (Extended Class Time Cap 25 min)

Score = Time/TC plus 1 sec/rep missed

CFA/AFL LITE Options:

WB sub 150 Thrusters (25kg/15kg) for rest
Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 30 reps on 25kg/15kg
Int1 – HSW 25m; 4 LL-RC or 30 T-PU/T-Rows; 22.5/15kg; WB/sub Thr (22.5/15kg)
Int2 – HSW 20m; 5 Half LL-RC (no jump) or 30 T-PU/T-Rows; 22.5/15kg; WB/sub Thr (22.5/15kg)
Int3 – HSW 15m or 5 WW; 20 LL-Rope PU or 20 T-PU/30 T-Rows; 20/12kg; WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg;
Beg1 – 5 Half WW; 10 Rope Pulls (Ly2Stand – Str) or 30 Jump T-PU/T-Rows; 15/10kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – 5 Scaled WW; 10 Rope Pulls (Ly2Stand – Bnt Hips) or 30 T-Ring Rows (1/0.5m)/T-Rows; 12/8kg; 120 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3 – BW (str) 25m; 10 Rope Pulls (Sit2Stand) or 30 T-Ring Rows (0.5/0m)/T-Rows; 8/5kg; 100 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

Substitutions:
Shoulder –
WB/Thr – Front Squats
LL-RC – Fine or R-PU or T-Rows
HSW – Push-up Hold – Opp Shoulder Taps (3x meters)

Back –
WB/Thr – fine or WB Squats (no throw)
LL-RC – Fine or Strict T-PU (60% reps)
HSW – Push-up Hold – Opp Shoulder Taps (3x meters)

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
LL-RC – Fine or T-PU
HSW – Fine (watch kick-up/down)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can 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 – Coach Sam directing the class… Lelane on the rower with Wilma and Don in the background at their stations!!!

____________________________________________________

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 – 070622 

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) Power Snatch, Snatch – E2ndMon2ndM for 12 min (6 Rnds) (Build to 2nd Heaviest Load in Event 1)

Score = Load

CFA LITE Options:
Keep loading to a level at which great form can be maintained
Beg – Power Snatch, OHS Allowed

Substitutions:
see below

then…

2) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 2 FiCT 2021 Individuals – Friday Night Lights (https://fittestincapetown.com/fict2021-tests/)

Complete the following FT:

150 Double-unders

5 Snatch (80kg/55kg)

4 Snatch (90kg/60kg)

3 Snatch (100kg/65kg)

2 Snatch (110kg/70kg)

1 Snatch (120kg/75kg)

TC – 8 min

Score = Time/TC plus 1 sec/rep

CFA/AFL LITE Options:

Perc. Scaling Guideline 65%-72%-80%-86%-92% 1RM Squat Sn

Max end Load lifted – used for level of scoring if not RX

Rx -120/75kg

Level1 – 115/70kg

Level2 – 108/68kg

Level3 – 105/65kg

Level4 – 102/63kg

Int1 – 100/62kg

Int2 – 95/60kg

Int3 – 85/53kg

Beg1 – 72/45kg

Beg2 – 60/38kg

Beg3 – 48/30kg

Sub’s –

Shoulder –
DU – Fine
Sn – cleans (any) but do 6-5-4-3-2 reps

Back –
DU – Fine or SU or Calf Pulses
Sn – Lighter more reps from Hang Snatch; Back Rehab and Hip Thrusters

Knees –
DU – Fine or SU or Calf Pulses
Sn – Lighter more reps from Hang Snatch; Back Rehab and Hip Thrusters

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can 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