Featured Image – Kelly on some light Thrusters in a tough long triplet of Thrusters, Pull-ups and Shuttle Runs!!!! 

____________________________________________________

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 – 130522 

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 the following ladder for 10 min:
3-6-9-12-15-etc. HS Walking (m)
1-2-3-4-5-etc. Cleans (squat) (60kg/40kg)

CFA LITE Options:
SI – 25/15kg (double reps on cleans 2-4-6-8 etc. Score as for BB i.e. 2 reps count as 1 rep in scoring)
Reduce Loading so that great form is maintained!
Int1 – 55/37kg or 25/15kg
Int2 – 52/35kg or 22.5/12kg
Int3 – 50/32kg or 20/12kg; 1-2-3-etc WW
Beg1 – 40/25kg or 15/10kg; 1-2-3-etc Half WW
Beg2 – 30/20kg or 12/8kg; 1-2-3-etc 1 step WW
Beg3 – 20/12kg or 8/5kg; ; 1-2-3-etc 1 step Worm-W

Substitutions –

Shoulders –
HSW – Push-up hold Opp shoulder taps (3 per m)
Cleans – Front Squats and DL (1 each is 1 rep)

Back –
HSW – Push-up hold Opp shoulder taps (3 per m)
Cleans – Hip Thrusters (banded/loaded) (2 for 1 or add airsquats)

Knee –
HSW – Fine (watch kick-up/down)
Cleans – Fine (reduce load/depth as needed)

then…

2) AMRAP the following for 12 min:
20 Single Arm KB/DB Swing (24kg/16kg)
30 sec Front Bridge (lift opp arm/leg 5 sec)

Score = Total Reps
30 Reps/Rnd (i.e. 30 s FB = 10 reps)

CFA LITE Options:
Round KB loading to closest values
Int1 – 20/15kg
Int2 – 20/15kg; FB (1 arm/leg up)
Int3 – 16/12kg; FB (1 arm/leg up)
Beg1 – 15/10kg; FB
Beg2 – 12/8kg; FB (Knee – 1 leg up)
Beg3 – 8/5kg; FB (Kns) (TC – normal KBS)

Equipment Options:
Any load (DB/BB/Back Pack/Water Container)
Mat/Towell (elbows/knees)

Substitutions:

Shoulder –
KB/DB Swing – Russ swing
FB – scale to app. level

Back/Knee –
KB/DB Swing – keep light or hip thruster (banded/loaded)
FB – scale to app. level

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 –  Manuella on “Handstand Walking” during a tough couplet of Handstand Walking and L-sits! In shot… James, Tara and Abby scaling to appropriately challenging movements for the “Handstand Walking”, namely “Wall Walks” or “Opposite Shoulder Taps”. 

____________________________________________________

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 – 120522 

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) Split Jerk 2 with Box step – E90sOn90s for 12 min (8 Rnds)

I.e. split jerk, recover and box step forward, left, back, right to start; Next rep goes in opposite direction!

Score = Load

CFA LITE Options: 
For today beginners reduce load and work on great form!
TC – Strict Press and Push Press (light loading)

Sub’s –
Shoulder:
SJ – Hang power clean

Back:
SJ – Hip Thrusters and back rehab

Knee:
SJ – Fine or Push Press

then…

T/Challenge members Test on T1/2/3…

Or

2) AMRAP the following for 14 min:
30 Double Unders
9 Burpee BJO (61cm/51cm) or Burpee Broad Jump (1.24m/1m)
9 T2B

Score = Total Reps

CFA LITE Options:

T2B sub – Lying Toes to hands (holding heavy/fixed object OH)

Int1 – 30 DU
Int2 – 25 DU
Int3 – 20 DU
Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m), HLR (or Lying F2H)
Beg2 – Bp BSO (51cm)/ Bp BJ (0.8/0.5m), HKR (or Lying K2H)
Beg3 – Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), Sitting (K2C)

Substitutions:

Shoulder –
DU – Fine
Bps BJO – Bp (straight arm), step O (reduced height)
T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Back –
DU – Calf pulses/SU
Bps BJO – Bp (straight arm), step O (reduced height)
T2B – F/Bridge 30 sec

Knee –
DU – Fine or Calf pulses/SU
Bps BJO – Bp only (2 Bps for 1 Bp BSO) or low step O
T2B – fine or LITE

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 – Some of our new NEW YOU Kick-start T/Challenge members… Chantal, Anneke and Schane after their 2nd WOD!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP 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 – 110522 

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 – 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

Substitutions:

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 – Post WOD selfies called for after that WOD, once all recovered!!;)  Yolandi, Wilma and Abigail getting in on the action!!

____________________________________________________

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 – 100522 

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:

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

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) Repeat 14 May 20 – AMRAP the following holds for 10 min:
30 sec Neutral Hold (Rings)
30 sec HS Hold (wall)
30 sec Planche Hold (Rings/Parr)
30 sec Push-up Hold (W Opp Sh Taps)

Score = Total Reps
40 Reps/Rnd (i.e. 30 sec Holding = 10 reps)

CFA LITE Options:
Round KB loading to closest values
Int1/2/3 – Same
Beg1 – HS Hold (Rev WW hold)
Beg2 – N-Hold (legs str), P-Hold (51cm), PU-H (Chair 1 ft up), PU-H (Wght Trsf)
Beg3 – N-Hold (legs bnt), P-Hold (flr), PU H (Chair), PU-H kns (opp shl taps)

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 – Couples at CrossFit Algoa… Joseph and Levina recovering together after a tough WOD!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP 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 – 090522 

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 for loading:
a) Front Squat 2-2-2 – E2ndMon2m for 6 min (95% 1RM)
b) Front Squat 10 – E2ndMon2m for 2 min (67.5% 1RM)
c) Front Squat 20 – E2ndMon2m for 2 min (52.5% 1RM)

Score = Sum of 3 Loads used

CFA LITE Options:
Reduce loading so as to maintain great form!

Substitutions:
Shoulder –
FS – Fine or safet bar squats

Back –
FS – Hip Thrusters – load as needed or back rehab

Knee –
FS – Fine – limit depth and load

then…

2) Test 1 – T/Challenge:
Repeat from 12 May 20 – 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

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 – Carla on Rope Climbs.. in the background numerous members who have appropriately scaled (to suit their current level of fitness & skill) to various Rope Pulls from a lying/seated position!

____________________________________________________

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 – 070522 

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

Repeat from Sat 15 May 2021…

1) Power Clean and Push Jerk 2 – EMOM for 10 min

Score = Load

Home-Based – Power Clean and Push Jerk RM – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

then…

2) Complete the following for Max Reps:

AMRAP 7 min:
4 Muscle-ups
4 Thrusters (60kg/40kg)

Rest 3 min..

AMRAP 7 min:
4 Muscle-ups
6 Power Clean and Push Jerk (or Push press) (60kg/40kg)

Score = Total Reps

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 7 Reps on Thr; 6 Reps on PC, PJ and BOR sub 12 Reps (25kg/15kg) and 4 Push-ups
Int1 – 55/36kg; 22.5/15kg; 3 MU or BOR, PU
Int2 – 53/34kg; 22.5/15kg; 4 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 50/32kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 45/30kg; 15/10kg; PU (G/P),4/3 Push-up or BOR,PU
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 3 PU/4 PU (kns) or BOR, PU
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 4 PU(kns)/3 PU (kns) or BOR, PU
TC – further reducing loading as needed

Substitutions:
Shoulder –
MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)
Thr – Front Squat
PC, PP/PJ – PC only

Back –
MU – Rev Grip PU or RR or BOR and Push-ups (24-18-12)
Thr – Hip Thrusters (2x) or Lighter (banded)
PC, PP/PJ – Hang Power Clean and PP (lighter)

Knee –
MU – Fine (watch jump-up/drop-off)
Thr – Hip Thrusters (2x) or Lighter (Banded)
PC, PP/PJ – Hang Power Clean and PP (lighter)

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 – Class on some Overhead Squats… we have substituted Andy’s OHS with Front Squats for a specific injury concern wrt his shoulder!!

____________________________________________________

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 – 060522 

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)
a) Practice Double-Unders

Score = Quality

b) Practice Kipping Handstand Push-ups

Score = Quality

then…

2) AGOQ 2022 CrossFit Games – WORKOUT 5 https://games.crossfit.com/workouts/onlinequalifiers/2022

Repeat of 2014 AGOQ Workout 3

3 rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

TC – 20 min

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

WORKOUT VARIATIONS
Teenagers 14-17, Masters 35-54, Occupational Games
As written
Masters 55+
Perform handstand push-ups to a 2-in (5-cm) riser

CFA LITE Options:
Row sub – SDHP (20/12kg)
Int1 – 12 HSPU; 45 DU
Int2 – 15 HSPU 1/2 abm; 40 DU
Int3 – 15 HSPU 2/3 abm; 35 DU
Beg1 – 16/10kg; PPU (61cm/41cm); SU
Beg2 – 12/8kg; PPU (41cm/Flr); SU
Beg3 – 8/5kg; PPU (Flr/-2x 15kg Bmprs); SU
TC – reduce further as needed coaches!!

Substitutions:

Shoulder –
Row – Fine or Lite Options
SDHP – Russ KBS
HSPU – Plus Pushups (3 for 1)
DU/SU – Fine

Back –
Row – Airbike 2.5x dist
SDHP – From high hang
HSPU – Pushups
DU – SU or Calf Pulses

Knee –
Row – Fine
SDHP – Fine or from higher start point
HSPU – Fine (watch kick-up/down)
DU – SU or Calf Pulses

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can 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 – Marnus and Juan on Age Group Online Qualifyer Workout 2!

____________________________________________________

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 – 050522 

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) Split Jerk 2 (1 each side) – E90sOn90s for 12 min (8 Rnds)

Score = Load

CFA LITE Options: 
For today beginners reduce load and work on great form!
TC – Strict Press and Push Press (light loadfing)

Sub’s –
Shoulder:
SJ – Hang power clean

Back:
SJ – Hip Thrusters and back rehab

Knee:
SJ – Fine or Push Press

then…

2) AGOQ 2022 CrossFit Games – WORKOUT 3 https://games.crossfit.com/workouts/onlinequalifiers/2022

As many rounds as possible in 10 minutes of:
1 rope climb
2 shuttle runs
2 rope climbs
4 shuttle runs
3 rope climbs
6 shuttle runs
4 rope climbs
8 shuttle runs
Etc.

Score = Total Reps

Notes:
15-ft rope climbs, 50-ft shuttle runs
Tape to mark the floor for the 25-ft (7.62-m) segment (1 Shuttle Run is 2x 7.62m)
15-ft (4.57-m) climbing rope
S-Run – both feet cross line and hand touches groud each length except start of 1st length and end of last length

CFA LITE Options:
HB sub – Towell Pull-ups (6 per ascent)
Int1 – same
Int2 – No jump Half Climbs (2 = 1)
Int3 – No Jump Half Climbs (2 = 1) or 6 per ascent Leg ass. R-Pull-ups
Beg1 – 3 per ascent R-Pulls (str)
Beg2 – 3 per ascent R-Pulls (bnt hips)
Beg3/TC – 3 per ascent R-Pulls (bnt hips/kns) or 6 per ascent Rope Rows (0m)

Substitutions:

Shoulder –
RC – Fine or Lite Options
Run – Fine

Back –
RC – Fine or Lite Options OR Rope Rows (watch jump-up/drop-off)
MM – DB row only or hip thrusters

Knee –
RC – Fine or Lite Options (watch jump-up/drop-off)
MM – Fine (watch depth on squat clean and load)

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