Featured Image – Families training together, stay together!! The Meyer family … Maryka, Marisa and Divan working on their Wall Walks!

________________________________________________________________________________

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 – 240322 

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) AMRAP the following for 12 min – 5m Shuttle Run BUT at 0 min and EMOM, complete 7 Lateral Burpees as a buy-in before continuing on the S-Run

Score = Total Reps
NB – 1 x 5m Shuttle is one Rep

CFA LITE Options:
RX – jump over PVS Bar or Empty BB
Int1-3 – same
Beg1 – 6 Lat Bps
Beg2 – 4 Bps
Beg3 – 3 Bps

Substitutions:

Shoulder –
S-Run – Fine
Bps – Str arm bps

Back –
S-Run – Airbike for Cal
Bps – Str arm bps (or table/box bps)

Knee –
S-Run – Fine or Airbike for Cal
Bps – Str arm bps (or table/box bps)

then…

2) Complete 300 DU FT, but starting at 0 min and EMOM complete 15 Wall Balls (10kg/6.3kg)

TC – 10 min

Score = Time/TC plus 1 sec/DU rep missed

CFA LITE Options:
RX – Thruster sub WB (25kg/15kg)
Int1 – 270 DU; 13 WB/sub Thr (22.5/15kg)
Int2 – 240 DU; 12 WB/sub Thr (22.5/15kg)
Int3 – 210 DU; 11 WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg
Beg1 – 300 SU; 10 WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – 270 SU; 10 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3 – 240 SU; 10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

Substitutions:

Shoulder –
DU – Fine
WB/Thr – Front Squats

Back –
DU – SU/Pulses
WB/Thr – Fine or WB Squats (no throw)

Knee –
DU – SU/Pulses
WB/Thr – Fine or Banded partial Airsquats (or crab walks)

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 kipping Hand Stand Push-ups, loading up for a strong kip from the hips… getting comfortable being uncomfortable!!

________________________________________________________________________________

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 – 220322 

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) Progress from last week…i.e. an extra Front Squat on the same/similar loading

Squat Clean plus 4 Front Squats 5-5-5-5-5 (80% of 1RM Squat Clean)

Score = Load

CFA LITE Options:
Beg2/3 – Power Clean plus 5 Front Squats. Reduce loading so as to maintain great form!

Substitutions:
Shoulder –
Cl, FS – Fine or FS rack

Back –
Cl, FS – rather weighted and banded hip thrusters

Knee –
Cl, FS – limit load/depth as needed

then…

2) Complete 5 RFT :
10 Hang Power Cleans (85kg/60kg)
20m Handstand Walking

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Rx – DB/KB/BP (Single Impl)- 25 Reps on 25kg/15kg
Max end Load lifted – used for level of scoring
Rx – 84/58kg
Level1 – 80/55kg
Level2 – 76/52kg
Level3 – 74/51kg
Level4 – 71/49kg
Int1 – 69/48kg; 22.5/15kg; 18m HSW
Int2 – 67/46kg; 20/12kg; 15m HSW
Int3 – 59/41kg; 20/12kg; 12m HSW or 4 WW
Beg1 – 50/35kg; 15/10kg; 4 Half WW
Beg2 – 42/29kg; 10/7.5kg; 4 1-step WW
Beg3 – 34/23kg; 7.5/5kg; 4 Worm W

Substitutions:

Shoulder –
HPC – fine or deads
HSW – Pushup Hold – Opp shlder taps (3 per m)

Back –
HPC – Banded/Loaded Hip Thrusters
HSW – Pushup Hold – Opp shlder taps (3 per m) or Weight transfer at wall

Knee –
HPC – Fine
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 – Open Vibes… Father and Daughter… Paul judging Crystal on Open Workout 22.3!!!!!! 

________________________________________________________________________________

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 – 210322 

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 (sintgle leg squats)
b) HSPU

Score = For Quality

then…

2) The Benchmark – Mary…

Complete as many rounds as possible in 20 minutes of: 
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

Score = Total Reps

CFA LITE Options:

Int1 – same

Int2 – HSPU (1/2 AbM)

Int3 – HSPU (2/3 AbM), S/L squat (G) or bench below parr.; 10 PU

Beg1 – PPU (61/Flr), Pistol bench (near parr., 15 PU (G/P)

Beg2 – PPU (Flr/Kns), Lunges, RR (1/0.5m)

Substitutions:
Shoulder –
HSPU – Plus Push-ups (3 for 1)
Pistols – Fine
PU – Rev grip 60% strict or BOR/RR

Back –
HSPU – Fine or Push-ups (2 for 1)
Pistols – Static Lunge
PU – Fine or strict 60%

Knee –
HSPU – Fine (watch kick-up/down)
Pistols – Lunge or step-up (load asneeded) or partial airsquats
PU – Fine (watch jump-up, drop 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 – Michelle flying high on her Kipping Pull-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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 190322 

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 Bar Muscle-ups

Score = For Quality

Sub’s … see below

then…

2) Complete the modified benchmark WOD “HALF Frantasy Land” 2014 Reebok CrossFit Games.

For Time:
12-9-6 of:
Thrusters (43kg/29kg)
Pull-ups

Into…

9-6-3 of:
Thrusters (52kg/34kg)
C2B Pull-ups

Rest 2 min

6-3-1 of:
Thrusters (61kg/43kg)
Bar M-up

Score = Time/T
10m = 1 Rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – same
Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)
Int3 – same; 43/29kg, PU; 50/32kg, C2B
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)

Sub’s

Shoulder –
Thr – Front Squat
PU/C2B – Rev Grip 60% Strict or RR or BOR
B-MU – Rev Grip PU Strict (Same number) OR BOR and Plus Push-ups or 3 x Plus-pushups

Back –
Thr – Lighter or Hip Thrusters (banded/loaded)
PU/C2B – BOR – supported by box/bench ; PU/C2B – Fine (watch kipping and jump-up/down) otherwise 60% of reps done strict
B-MU – BOR – supported by box/bench ; B-MU – Fine (watch kipping and jump-up/down) otherwise 60% of reps done strict and Plus Push-ups or 3 x Plus-pushups

Knee –
Thr – Front Squat
PU/C2B – BOR or Rev Grip 60% Strict or RR
B-MU – BOR or Rev Grip PU Strict (Same number) and Plus Push-ups or 3 x Plus-pushups

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 – Jess working on her flexibility!!!!! 

________________________________________________________________________________

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 – 180322 

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) Power Clean, Push Jerk, Squat Clean, Split Jerk – E90sOn90s for 12 min (8 sets) (Count sets >75% 1RM, Max Day)

Score = Load
NB – drop btwn reps

**Home-based –
Power clean, Push Jerk 4-6 reps, Squat Clean, Split Jerk 4-6 reps – E3rdMon3rdM for 12 min (4 sets)

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

Substitutions:

Shoulder –
Cleans – Fine
Jerks – Plus-up and other rehab after

Back –
CJ – Light or Hip Thrusters and back rehab

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

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

then…

1b) Workout 1A – Endurade Online East Cape Champs 2020 https://eastcapechamps.co.za/2020-workouts/…

CLICK HERE to download/view our Workout 1A, B Document for Full Workout Details, Scaled Divisions, Movement Standards, and Score Sheets!
https://eastcapechamps.co.za/wp-content/uploads/2020/12/Workout-1A-B-StandardsDetails-ECC20.pdf

RX – WORKOUT 1A

Complete as many reps as possible in 10 minutes of:
18 Clean & Jerk (35kg/25kg)
15 Clean & Jerk (60kg/40kg)
12 Clean & Jerk (75kg/50kg)
9 Clean & Jerk (95kg/65kg)
6 Clean & Jerk (110kg/75kg)
3 Clean & Jerk (120kg/85kg)
AMRAP Clean & Jerk (130kg/90kg)

Score = Total Reps

*Any Clean, Any Jerk allowed
*Athlete must load own barbell with plates Only 1 barbell allowed.

USA Equivalents:
RX – 75-135-165-210-245-265/55-90-110-145-165-185lb

ECC20 Scaling Options:
Int1 – 25-40-50-65-75-85-95kg/15-25-35-45-50-60-65kg
Beg1 – 20-25-35-45-55-60-65kg/15-17-20-25-30-35-40kg

ECC20 HOME-BASED…

HOME-BASED RX – WORKOUT 1A

Complete as many reps as possible in 10 minutes of:
Ground to Shoulder, Shoulder to Overhead (20kg/12kg)

Score = Total Reps
*Any loading implement/s of correct load can be used

USA Equivalents:
Rx – 45/25lb

HOME-BASED INT – (20kg/12kg)

HOME-BASED BEGINNER – (12kg/8kg)

Substitutions:
Shoulders –
C&J – Clean fine but Jerk generally not (leave out jerk)

Back –
C&J – AMRAP 10 min (i.e. light like home-based) or Hip Thrusters

Knee –
C&J – AMRAP 10 min (i.e. light like home-based) or Hang Power Clean and Any Jerk

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 – Tracy on Single-unders.. with Marisa in the background on Goblet Squats… good work ladies!!!

________________________________________________________________________________

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 – 170322 

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 Kipping Pull-ups (or C2B Pull-ups)

Score = For Quality

CFA LITE:
Progress through drills, moving on if you are 80% proficient at any given level

then…

2) AMRAP 25 min of:
10 Pull-ups
10 Push-ups
20 Airsquats
600m Run

Score = Total Reps

CFA LITE Options:
Int1/2/3 – same
Beg1 – PU (P/G); PU (ts)/PU (ts dwn/kns up)
Beg2 – RR (1/0.5m); 7 PU (ts)/10 PU (kns)
Beg3 – RR (0.5/0m); 10/7 PU (kns); Run 500m; 20 min

Substitutions:
Shoulder –
PU – S-MU – strict Rev Grip PU (60%) or BOR/RR
Push-ups – Plus Push-ups (3 = 1 rep)
Airsquat – Fine
Run – Fine

Back –
PU – Fine (watch jump-up/drop-off) or Strict PU (60%) or RR
Push-ups – Fine
Airsquat – Fine or Hip Thrusters
Run – Airbike (2.5x dist) or Sled Drag

Knee –
PU – Fine (watch jump-up/drop-off)
Push-ups – Fine
Airsquat – Fine (limit depth if need)
Run – Airbike (2.5x dist) or Sled Drag

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Okkert scaling with some “elastic jacket” Strict Hand Stand Pushups!!

________________________________________________________________________________

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 – 160322 

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) OHS 2-2-2 (Count sets >90% 1RM)

Score = Load

then…

2) Workout of the Day CrossFit HQ – 220228 (170711)
CrossFit HQ Workout Tips – https://www.crossfit.com/essentials/workout-tips-for-220228

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.

CFA LITE Options:
Use KB or closest DB loading
Int1 (CFHQ Int) – 5-4-3-2-1 MU w min kip
Int2 – 5-4-3-2-1 MU (Rx2/Bx2 srict Rings); 45-35-25-15-5
Int3 – 5-4-3-2-1 MU (Bx2/Px2 srict Rings); 40-30-20-10-5
Beg1 (CFHQ Beg) – 10-8-6-4-2 Low Rings MU or Strict PU (P/G) and Push-ups (Ts/Kns up, ts dwn)
Beg2 – 10-8-6-4-2 RR (1.5/1m) and Push-ups (Kns up, ts dwn/kns)
Beg3 – 10-8-6-4-2 RR (1/0.5m) and Push-ups (kns)

Substitutions:
Shoulder –
S-MU – Rev Grip PU (Lite) or BOR/RR and Plus Push-ups (2 for 1 on pushups)
DU – Fine

Back –
S-MU – Fine (watch jump-up/drop-off) or Rev Grip PU (Lite) or RR and Plus Push-ups (2 for 1 on pushups)
DU – Pulses or SU or Cycle/Airbike

Knee –
S-MU – Fine (watch jump-up/drop-off)
DU – Pulses or SU or Cycle/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