Featured Video – Everyone loves “Burden” Running:) … Yogan and Carla all smiles as Annelise makes her way up the road!!! 

_________________________________________________________________________________________

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 – 070422 

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 – 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) DB OHS 2 each side – EMOM 10 min (Climb to Max Day)

Score = Load

Home-based – 5-10 Reps Non-dom Min 1 then other side min 2 (10 min)

Score = Sum of Body Weight x Reps x Load

CFA LITE Options:
Keep Loading and a Squat Depth at which great form is maintained!

Substitutions:

Shoulder –
DB OHS – Inv side – Front Rack

Back –
DB OHS – Goblet Squat or Airsquat

Knee –
DB OHS – Fine or Goblet Squat or Airsquat

then…

2) Repeat from 10 Aug 2021…

CrossFit Games 2021 Individuals – Event 11
https://games.crossfit.com/workouts/games/2021 and https://youtu.be/-cUZPBgZFKU

11-min. AMRAP:

1 pegboard ascent (2.4m)
7 single-arm dumbbell overhead squats, 50 | 70 lb. (32kg/22.5kg)
15 heavy double-unders

Score = Total Reps

Equip Options:
Do longitudinal Pull-ups if you do not have a Peg Board
NB – PB 2.4m climb from peg start position
NB – if no heavy rope – Double the DU or SU Reps

CFA/AFL LITE Options:
T2 (Level 2) – 30/20kg
T1 (Level 4) – 2x Half climbs; 25/15kg; 12 H-DU/24 DU
Int1 – 22.5/15kg; 6 PB PU (ft on wall) (6 for 1) or 6 long. PU; 12 H-DU/24 DU
Int2 – 20/12kg; 5 PB PU (ft on wall) (5 for 1) or 5 long. PU; 10 H-DU/20 DU
Int3 – 20/12kg; 4 PB PU (ft on wall) (4 for 1) or 6 long. PU (R/P); 8 H-DU/16 DU
Beg1 – 15/10kg; 6 Long. PU (P/G); 30 SU
Beg2 – 10/7.5kg; 6x 1 Arm RR (1/0.5m); 25 SU
Beg3 – 7.5/5kg; 6x 1 Arm RR (0.5m/0m); 20 SU

Substitutions:
Shoulder –
OHS – Front Rack Squat
PegB/L-PU – Fine or Rev Grip S-PU or RR or BOR
SU/DU – Fine or Jump Clap

Back –
OHS – Fine OR Hip Thrusters
PegB/L-PB – Fine or Rev Grip S-PU or RR or BOR
SU/DU – Fine or Calf Pulses

Knee –
OHS – Fine OR Hip Thrusters
PegB/L-PU – Fine (watch jump-up/drop-off)
SU/DU – Fine 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 – Well done to Yolandi and Wilma who participated in the Teams Isuzu Corporate Triathlon Challenge over the weekend!!!!!

_________________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP 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 – 050422 

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 – 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 with Bumpers for 15 min:

600m Burden Run (15kg/10kg)
400m Burden Run (20kg/15kg)
200m Burden Run (25kg/20kg)

Score = Total Reps (10m = 1 Rep)

Equipment Options:
Any load (DB/BB/Back Pack/Water Container)
Round KB to closest Values or use BackP

CFA LITE Options:
Int1/2/3 – same
Beg1/2/3 – 10/5kg – 15/7.5kg – 20/10kg

Substitutions:
Shoulder –
B-Run – Fine

Back –
B-Run – Airbike (divide dis by 2.5)

Knee –
B-Run – Fine or Airbike (divide dist by 2.5) or Row (same dist)

then…

2) Complete 5 RFT of:
30 DU
5 Wall Walks

into…

75 GHD sit-ups

TC – 14 minutes

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 
GHD SU Sub – Weighted Situp (25/15kg)
Int1 – 27 DU, 60 GHD SU or W-SU
Int2 – 23 DU, 4 WW, 50 GHD SU or W-SU
Int3 – 20 DU, 3 WW, 40 GHD-SU or W-SU
Beg1 – 30 SU, 3 Half WW, W-SU (15/10kg)
Beg2 – 25 SU, 3 1-step WW, W-SU (10/7.5kg)
Beg3 – 20 SU, 3 Worm-W, W-SU (7.5/5kg)

Substitutions:
Shoulder –
DU/SU – Fine
WW – Fine or Push-up hold (opp sh taps) 9 for 1
GHD SU/W-SU – inv arm on belly

Back –
DU/SU – Fine or calf pulses
WW – Fine or Push-up hold (opp sh taps) 9 for 1
GHD SU/W-SU – F/Bridge (2 sec per rep)

Knee –
DU/SU – Fine or calf pulses
WW – Fine
GHD SU/W-SU – 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 – A big congrats to Crystal finishing her first Triathlon at the Isuzu Corporate Triathlon Challenge over the weekend!!!!!

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP 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 – 040422 

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 – 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 5-5-5 – E2ndMon2m for 6 min (70% 1RM)
b) Front Squat 10 – E2ndMon2m for 2 min (55% 1RM)
c) Front Squat 20 – E2ndMon2m for 2 min (40% 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) AMRAP 9 min wih BB (61kg/43kg):
9 Hang Power Cleans
6 STOH
3 Lunges (FR)

Score = Total Reps

CFA LITE Options:
Home-Based SI – RX 15-12-9 25kg/15kg
Int1 – 55/35kg; 22.5/15kg
Int2 – 50/30kg; 22.5/15kg
Int3 – 45/27kg; 20/12kg
Beg1 – 40/25kg; 15/10kg
Beg2 – 30/20kg; 12/8kg
Beg3 (CFHQ Beg) – 25/15kg; 8/5kg

Substitutions:
Shoulder –
HPC – Fine
STOH – Repeat HPC
FR Lunges – Fine

Back –
HPC – Fine or Hip Lifts (banded)
STOH – Fine or Strict Press
FR Lunges – Reduce load or airsquats

Knee –
HPC – Fine
STOH – Fine
FR Lunges – Fine or loaded squats

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 – Early morning Shuttle Runs, Rope Climbing and Wall Balls on the CrossFit Games Individual Quarter Finals Workout 3!:)

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 020422 

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  

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

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

1) Practice Double-Unders

Score = For Quality

Substitutions:

Shoulder –
DU/SU – Fine

Back –
DU/SU – Fine or SU only (pulses only if need)

Knee –
DU/SU – Fine or SU only (pulses only if need)

then…

2) Last completed 25 Jan 2019…

Tabata the following (BB – 35kg/25kg):

1) DU,
Rest 2 min

2) Power Snatch,
Rest 2 min

3) BJO (61cm/51cm),
Rest 2 min

4) Hang Power Clean and Push Jerk,
Rest 2 min

5) Lateral BB Facing Burpees,
Rest 2 min

6) DU

Score = Total Reps
(Total Time w rests 34 min)

CFA/AFL LITE Options:
HB sub – 25/15kg divide single arm reps by 1.5
Int1 – 35/25kg; 25/15kg
Int2 – 30/22kg; 22.5/12kg
Int3 – 25/20kg; 20/12kg
Beg1 – 20/15kg; 15/10kg
Beg2 – 15/10kg; 10/7.5kg
Beg3 – 12/7.5kg; 7.5/5kg

Substitutions:

Shoulder –
DU/SU – Fine
Snatch (power) – Power Clean
BJO – Fine
HPC, PJ – only hang power clean
Lat Bps – Fine/Straight arm Bps

Back –
DU/SU – Fine or SU only (pulses only if need)
Snatch (power) – Light Hang Power Sn or Hip Thrusters
BJO – Box Step Over (reduce height)
HPC, PJ – high hang muscle clean, press (reduce load or hip thrusters)
Lat Bps – Fine/Straight arm Bps or on Box/Table

Knee –
DU/SU – Fine or SU only (pulses only if need)
Snatch (power) – Fine but limit load or Muscle Snatch
BJO – Box Step Over (reduce height)
HPC, PJ – Fine (pusdh press)
Lat Bps – Fine/Straight arm Bps

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can 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 wall balls, shuttle runs, rope climbing and alot of heavy breathing on the CrossFit Games Individual Quarter Finals Workout 3!:)

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 010422 

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  

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

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

1) Snatch 1 – EMOM 10 min (Build to Max Day)

Score = Load

**Home-based –
Snatch 3-5 Reps – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Loading (Sum of your body weight plus implement load x reps)

Substitutions:

Shoulder –
Snatch – Clean and Jerk Support Hold 10 counts

Back –
Snatch – Light or Hip Thrusters and back rehab

Knee –
Snatch – Fine but limit depth/load as needed, especially on cleans

CFA LITE Options:
Beginners – Keep loading so that great form is maintained

then…

2) CFG22 Individual Quarter Finals – WORKOUT 5 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=1)

WORKOUT 5

For time:
30-cal. row
20 burpee box jump-overs
10 snatches

♀ 135 lb (61kg), 20-in (51cm) box
♂ 185 lb (83kg), 24-in (61cm) box

TC = 7 minutes

Score = Time/TC plus 1 sec/rep missed
NB – Benchmark Time cap 7 min.. thereafter finish workout with end time of 15 min

CFA LITE Options:
Rx – DB/KB/BP (Single Impl)- 25 Reps on 25kg/16kg
Row sub – SDHP (20/12kg) KB or use DB load
Rx – 84/61kg
Level1 – 80/55kg
Level2 – 76/52kg
Level3 – 74/51kg
Level4 – 71/49kg
Int1 – 69/48kg; 22.5/15kg
Int2 – 67/46kg; 20/12kg
Int3 – 59/41kg; 20/12kg
Beg1 – Bp BSO (61/51cm); SDHP 16/10kg; 50/35kg; 15/10kg
Beg2 – Bp BSO (51/41cm); SDHP 12/8kg; 42/29kg; 10/7.5kg
Beg3 – Bp BSO BB; SDHP 8/5kg; 34/23kg; 7.5/5kg

Substitutions:

Shoulder –
Row – Fine but SDHP (rather USA KBS)
Bp BJO – Str arm Bps
Snatch – Clean and Jerk Support Hold 10 counts

Back –
Row – Airbike
Bp BJO – Str arm Bps, step-over (reduce height as needed)
Snatch – Light or Hip Thrusters and back rehab

Knee –
Row – Fine
Bp BJO – Fine, step-over (reduce height as needed)
Snatch – Fine but limit depth/load as needed, especially on cleans

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 – Corli (left) and Michelle (right) completing the Individuals Quarter Finals Qualifyer Workout 2! They have both scaling the pistols appropriately to band assisted pistols, ensuring they maintain correct alignment whilst challenging themselves on this demanding 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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 300322 

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  

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

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

1) Practice – Rope Climbing

Score = For Quality, avoid fatigue!

then…

2) CFG22 Individual Quarter Finals – WORKOUT 2 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=1)

WORKOUT 3
For time:
8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

♀ 14-lb (6.3kg) medicine ball, 10-ft (305cm) target, 15-ft (4.57m) rope climb, 50-ft (2×7.62m) shuttle run
♂ 20-lb (9.1kg) medicine ball, 10-ft (305cm) target, 15-ft (4.57m) rope climb, 50-ft (2×7.62m) shuttle run

CFA LITE Options:
1 S-Run is 2x 7.62m
RX – Thruster sub WB (25kg/15kg); HB – Rope/Towell PU 6 for 1 Rope ascent
Int1 – WB/sub Thr (22.5/15kg)
Int2 – WB/sub Thr (22.5/15kg); Half Climbs (2-4-6-8-6-4-2)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg; Half Climbs (1-2-3-4-3-2-1)
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 3-6-9-12-9-6-3 R-Pulls(str)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); 3-6-9-12-9-6-3 R-Pulls (bnt hips)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); 3-6-9-12-9-6-3 R-Pulls (bnt hips/kns)

Substitutions:

Shoulder –
WB/Thr – Front Squats
S-Run – Fine
RC – Fine or Lite Options

Back –
WB/Thr – Fine or WB Squats (no throw)
S-Run – Airbike (1 cal = 2 reps)
RC – Fine or Lite Options OR Rope Rows (watch jump-up/drop-off)

Knee –
WB/Thr – Fine or Banded partial Airsquats (or crab walks)
S-Run – Fine or Airbike/Row (1 cal = 2 reps)
RC – Fine or Lite Options (watch jump-up/drop-off)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – JP on GHD Sit-ups … one of the most challenging midline exercises for the anterior chain!!!!

A big congratulations to Dave Levey @daveleveysa, Eva Thornton @evainsa, Deane Ketzner  @coach_deanecf and Eduan James @eduanjames who qualified for the Individual Quarter finals! Coach Dave has decided to decline his invitation due to an injury concern, and Coach Eva has opted to focus on the Age Group Qualifyer in a few weeks time! All the best to Eduan and Deane for their weekend of competition!!!!!

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

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

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ONLINE WHITEBOARD/COACHING – 290322 

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  

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

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

1) Practice:
a) Pistols
b) GHD Sit-ups
c) Muscle-ups

Score = For Quality, avoid fatigue!

then…

2) CFG22 Individual Quarter Finals – WORKOUT 2 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=1)

WORKOUT 2
3 rounds for time:
30 alternating single-leg squats
30 GHD sit-ups
10 muscle-ups

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed
NB – Benchmark Time cap 15 min.. thereafter finish workout with end time of 20 min

CFA LITE Options: 
GHD SU Sub – Weighted Situp (25/15kg)
Int1 – 24 GHD SU or W-SU; 6 MU
Int2 – 20 GHD SU or W-SU; 10 B-MU (B/P)
Int3 – S/L squat (G) or bench below parr.; 16 GHD-SU or W-SU; 10 B-MU (P/G)
Beg1 – Pistol bench (near parr.); W-SU (15/10kg); 10 PU (P/G), 10 RD (B/P)
Beg2 – Lunges, RR (1/0.5m); W-SU (10/7.5kg); 10 RR (1.5/1m), 10 Seated P-Dips (str)
Beg3 – Static Lunges; W-SU (7.5/5kg); 10 RR (1/0.5m), 10 Seated P-Dips (bnt)

Substitutions:
Shoulder –
Pistols – Fine
GHD SU/W-SU – inv arm on belly
MU/PU, SPD – Rev Grip PU (60%) or BOR/RR and Plus Push-ups (2 for 1 on pushups)

Back –
Pistols – Static Lunge (or Hip Thrusters)
GHD SU/W-SU – F/Bridge (2 sec per rep)
MU/PU, SPD – Fine (watch jump-up/drop-off) or Rev Grip PU (60%) or RR and Plus Push-ups (2 for 1 on pushups)

Knee –
Pistols – Lunge or step-up (load asneeded) or partial airsquats
GHD SU/W-SU – Fine or LITE
MU/PU, SPD – Fine (watch jump-up/drop-off)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch