Featured Image – #Repost from @crossfitgames 
・・・

The best stuff comes out of CrossFit affiliates — @crossfitreykjavik and @crossfithendersonville will face off LIVE in Open Workout #22point3 and close out the final week of the 2022 NOBULL CrossFit Open!

📆 Thursday, March 10
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, March 11)
📍 Tennessee
📺 Games.CrossFit.com
🖥 YouTube • Facebook • Twitch

Watch the live announcement of #22point3 to see the two affiliates throw down. Review the workout and movement standards, learn workout tips, and see which affiliate sets the score to beat.

@crossfittraining @crossfitaffiliates #Fitness #CrossFit #Workout #CrossFitGames #Sports #CrossFitTraining #CrossFitCommunity @lindseymcduffie @Loganmartin94 @zacmorgandpt @alexismorganPT @anniethorisdottir @laurenfisher @tolakinyo54 @iamkhanporter

________________________________________________________________________________

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 – 120322 

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) Reminder – we will be testing the Open Workout from today through to Monday.

Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!

Please come support our Box Members participating in the Open at our Friday Night Lights!

Open Workout 22.3

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2022#workoutDescription

CrossFit Games – Open Workout 22.3 (https://games.crossfit.com/workouts/open/2022/3)

WORKOUT 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS (see CFA LITE Options below)

Rx’d (Ages 16-54)
♀ 65 lb, then 75 lb, then 85 lb (29-34-38kg)
♂ 95 lb, then 115 lb, then 135 lb (43-52-61kg)

Scaled (Ages 16-54) (Int3)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 55 lb,
then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 65 lb, then 85 lb,
then 105 lb

Teenagers 14-15 (Level 4 Teenagers only))
♀ 45 lb, then 55 lb, then 65 lb
♂ 65 lb, then 85 lb, then 105 lb

Scaled Teenagers 14-15 (Beg1)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 35 lb, then 45 lb,
then 55 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 65 lb,
then 85 lb

Masters 55+ (Int2 Masters only)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 45 lb, then 55 lb, then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 65 lb, then 85 lb, then 105 lb

Scaled Masters 55+ (Beg1) – same as scaled Teenagers (14-15)
♀ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 35 lb,
then 45 lb, then 55 lb
♂ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 45 lb,
then 65 lb, then 85 lb

* The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms for the
thrusters are 61 kg (135 lb), 52 kg (115 lb), 47 kg (105 lb),
43 kg (95 lb), 38 kg (85 lb), 34 kg (75 lb), 29 kg (65 lb), 25 kg
(55 lb), 20 kg (45 lb), and 15 kg (35 lb).

WORKOUT V and CFA LITE:
Teenagers 14-15 (Level 4 Teenagers only) – 29-38-47kg/20-25-29kg; rest RX
Int1 – 29-38-47kg/20-25-29kg; RX rest, but M-up (R/B)
Int2 – 29-38-47kg/20-25-29kg; RX rest, but M-up (B/P)
Masters 55+ (Int2 Masters only) – 29-38-47kg/20-25-29kg; DU; Jump-PU – Pull-ups – C2B PU
Int3 – Scaled (Ages 16-54) – 29-38-47kg/20-25-29kg; SU; Jump-PU – Pull-ups – C2B PU
Beg1 – Scaled Teenagers 14-15 – 20-29-38kg/15-20-25kg; SU; Jump-PU – Pull-ups – C2B PU
Scaled Masters 55+ (Beg1 Masters only) – 20-29-38kg/15-20-25kg; SU; Jump-PU – Jump C2B PU – Pull-ups
Beg3 – FOUNDATIONS – 20kg/15kg; Jumping Jacks; BOR – Jump PU – Jump C2B Pull-ups

NB – BB at least 8 feet (2.45m) from PU bar. DU/SU between BB and PU bar (see floor plan)

WORKOUT 22.3 – FOUNDATIONS (Beg3)
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
♀ 35 lb
♂ 45 lb

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

NB – Jumping PU/C2B PU for both Scaled and Foundations – The pull-up bar should be at least 6 inches (15 cm)
above the top of the head when the athlete is standing
tall.

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 – #Repost from @crossfitgames 
・・・

The best stuff comes out of CrossFit affiliates — @crossfitreykjavik and @crossfithendersonville will face off LIVE in Open Workout #22point3 and close out the final week of the 2022 NOBULL CrossFit Open!

📆 Thursday, March 10
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, March 11)
📍 Tennessee
📺 Games.CrossFit.com
🖥 YouTube • Facebook • Twitch

Watch the live announcement of #22point3 to see the two affiliates throw down. Review the workout and movement standards, learn workout tips, and see which affiliate sets the score to beat.

@crossfittraining @crossfitaffiliates #Fitness #CrossFit #Workout #CrossFitGames #Sports #CrossFitTraining #CrossFitCommunity @lindseymcduffie @Loganmartin94 @zacmorgandpt @alexismorganPT @anniethorisdottir @laurenfisher @tolakinyo54 @iamkhanporter

________________________________________________________________________________

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 – 110322 

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) Reminder – we will be testing the Open Workout from today through to Monday.

Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!

Please come support our Box Members participating in the Open at our Friday Night Lights!

Open Workout 22.3

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2022#workoutDescription

CrossFit Games – Open Workout 22.3 (https://games.crossfit.com/workouts/open/2022/3)

WORKOUT 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS (see CFA LITE Options below)

Rx’d (Ages 16-54)
♀ 65 lb, then 75 lb, then 85 lb (29-34-38kg)
♂ 95 lb, then 115 lb, then 135 lb (43-52-61kg)

Scaled (Ages 16-54) (Int3)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 55 lb,
then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 65 lb, then 85 lb,
then 105 lb

Teenagers 14-15 (Level 4 Teenagers only))
♀ 45 lb, then 55 lb, then 65 lb
♂ 65 lb, then 85 lb, then 105 lb

Scaled Teenagers 14-15 (Beg1)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 35 lb, then 45 lb,
then 55 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 65 lb,
then 85 lb

Masters 55+ (Int2 Masters only)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 45 lb, then 55 lb, then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 65 lb, then 85 lb, then 105 lb

Scaled Masters 55+ (Beg1) – same as scaled Teenagers (14-15)
♀ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 35 lb,
then 45 lb, then 55 lb
♂ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 45 lb,
then 65 lb, then 85 lb

* The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms for the
thrusters are 61 kg (135 lb), 52 kg (115 lb), 47 kg (105 lb),
43 kg (95 lb), 38 kg (85 lb), 34 kg (75 lb), 29 kg (65 lb), 25 kg
(55 lb), 20 kg (45 lb), and 15 kg (35 lb).

WORKOUT V and CFA LITE:
Teenagers 14-15 (Level 4 Teenagers only) – 29-38-47kg/20-25-29kg; rest RX
Int1 – 29-38-47kg/20-25-29kg; RX rest, but M-up (R/B)
Int2 – 29-38-47kg/20-25-29kg; RX rest, but M-up (B/P)
Masters 55+ (Int2 Masters only) – 29-38-47kg/20-25-29kg; DU; Jump-PU – Pull-ups – C2B PU
Int3 – Scaled (Ages 16-54) – 29-38-47kg/20-25-29kg; SU; Jump-PU – Pull-ups – C2B PU
Beg1 – Scaled Teenagers 14-15 – 20-29-38kg/15-20-25kg; SU; Jump-PU – Pull-ups – C2B PU
Scaled Masters 55+ (Beg1 Masters only) – 20-29-38kg/15-20-25kg; SU; Jump-PU – Jump C2B PU – Pull-ups
Beg3 – FOUNDATIONS – 20kg/15kg; Jumping Jacks; BOR – Jump PU – Jump C2B Pull-ups

NB – BB at least 8 feet (2.45m) from PU bar. DU/SU between BB and PU bar (see floor plan)

WORKOUT 22.3 – FOUNDATIONS (Beg3)
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
♀ 35 lb
♂ 45 lb

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

NB – Jumping PU/C2B PU for both Scaled and Foundations – The pull-up bar should be at least 6 inches (15 cm)
above the top of the head when the athlete is standing
tall.

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 – #Repost from @crossfitgames 
・・・
@CrossFitaffiliates will throw down in the finale of the CrossFit Open.
🤔 Photoshop contest?

Elite and everyday athletes will face off in the announcement of Open Workout #22point3 live from Tennessee.

🗓: Thursday, March 10
⏰: Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, March 11)
📺: Games.CrossFit.com

Tune in to the live announcements every week to review the workout and movement standards, learn valuable workout tips, and find out who will set the top score to beat.

Live announcements are your guide to a successful Open workout and a chance to rally behind your favorite athletes, who are the first to throw down.

Invite a friend and join in on the fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.

#CrossFitGames #Fitness #CrossFit #Workout

________________________________________________________________________________

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 – 100322 

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) The Open Athletes – Please note deloaded training below!

Repeat from last week…
Hang Snatch (squat), Snatch (squat) – E90sOn90s for 9 min (6 sets) (Count sets >75% 1RM, Max Day)
NB – Open Athletes – Hang Snatch (squat), Snatch (squat) 2-2-2-2-2 (50-60% 1RM)

Score = Load
NB – drop btwn reps

**Home-based –
Hang Snatch (squat) RM, Snatch (squat) RM – E3rdMon3rdM for 12 min (4 sets)

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

Substitutions:

Shoulder –
HS/S – cleans

Back –
HS/S – Light or Hip Thrusters

Knee –
HS/S – Lighter (partial) or Hip Thrusters

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

then…

2) AMRAP he following for 15 min:
50 Mountain Climbers – Jump Change must be a min of 50cm heel to toe! One jump and change is 1 rep!
200m Run
10 Push-ups
10 Sit-ups
5 Snatches (squat) (50kg/33kg)

Score = Total Reps
The Open Athletes – only 6 min

CFA LITE Options:
Home-Based – DB/KB/BP 25/15kg – 8 Reps
Int1 – 45/30kg
Int2 – 43/28kg
Int3 – 40/25kg, 22.5/15kg
Beg1 – 30/20kg, 20/12kg, PU (ts)/PU (ts dwn/kns up)
Beg2 – 25/15kg, 15/10kg, 7 PU (ts)/10 PU (kns)
Beg3 – 15/10kg, 12/8kg, 10/7 PU (kns)

Substitutions:
Shoulder –
Mnt Climbers – Fine
Run – Fine
Push-ups – Plus Push-ups (3 = 1 rep)
Sit-ups – Fine (involved arm on chest)
Sn – cleans

Back –
Mnt Climbers – Fine or stepping not jumping
Run – Airbike or Sled Drag
Push-ups – Fine
Sit-ups – Front Bridge (20s)
Sn – Light or Hip Thrusters

Knee –
Mnt Climbers – Fine or stepping not jumping
Run – Airbike or Sled Drag
Push-ups – Fine
Sit-ups – Fine
Sn – Light (partial) or 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

Featured Image – #Repost from @crossfitgames 
・・・
@CrossFitaffiliates will throw down in the finale of the CrossFit Open.
🤔 Photoshop contest?

Elite and everyday athletes will face off in the announcement of Open Workout #22point3 live from Tennessee.

🗓: Thursday, March 10
⏰: Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, March 11)
📺: Games.CrossFit.com

Tune in to the live announcements every week to review the workout and movement standards, learn valuable workout tips, and find out who will set the top score to beat.

Live announcements are your guide to a successful Open workout and a chance to rally behind your favorite athletes, who are the first to throw down.

Invite a friend and join in on the fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.

#CrossFitGames #Fitness #CrossFit #Workout

________________________________________________________________________________

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 – 090322 

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 2-2-2-2-2 (Count sets >85% 1RM)

Score = Load
Open Athletes – 3 sets of 2 (80% 1RM)

then…

2) Completed 3 Rnds of the following FT:
15 KB Swings (32kg/24kg)
15 Goblet Squats (32kg/24kg)
100 DU
25m Handstand Walk

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Use KB or closest DB loading
Int1 – 24kg/16kg; 90 DU; 22m
Int2 – 24kg/16kg; 80 DU; 18m
Int3 – 20kg/12kg; 70 DU; 15m or 5 WW
Beg1 – 16kg/10kg; 100 SU; 5 Half WW
Beg2 – 12kg/8kg; 90 SU; 5x 1 Step WW
Beg3 – 8kg/5kg; 80 SU; 5 WORM Walk

Substitutions:

Shoulder –
KBS – Sub with Russian KBS
GS – Fine
DU – Fine
HSW/WW – Push-up Hold (opp shlder taps – 60)

Back –
KBS and GS – Lighter or Hip Thrusters
DU – Pulses or SU or Cycle/Airbike
HSW/WW – Fine or Push-up Hold (opp shlder taps – 60)

Knee –
KBS – Fine
GS – Fine (limit depth/load)
DU – Pulses or SU or Cycle/Airbike
HSW/WW – Fine or Push-up Hold (opp shlder taps – 60)

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 – Repost from @evainsa 
・・・

This just about sums up Open wod 22.2 😵‍💫🤣 Well done @keri_leigh_peters for both, the workout and artwork! 😍 #crossfit #crossfitopen #openwod22.2 #spicy #doesnthavetobefuntobefun

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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 

#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 – 070322 

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!

Those who missed testing on Open Workout 22.2 can test today or complete the following…

1) Strict HSPU RM – E2ndMon2ndM for 5 Rnds

Score = Total Reps

CFA LITE Options:
Int1 – S-HSPU
Int2 – S-HSPU (1/2 Abm)
Int3 – S-HSPU (2/3 Abm)
Beg1 – PPU (61/51cm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Kns 15cm el)/PU (kns)

Substitutions:
Shoulder –
S-HSPU – Plus Push-ups (3 for 1)

Back –
S-HSPU – Fine or Push-ups (2 for 1)

Knee –
S-HSPU – Fine (watch kick-up/down)

then…

2) AMRAP the following for 14 min:
15 DB Thruster (22.5kgx2/15kgx2)
15 HSPU
15 Toes to Bar
60 DU

Score = Total Reps

CFA LITE Options:
Use KB or closest DB loading
RX Home-Based DB/KB/BP – 22.5kg/15kg (C&J reps x 0.6)
Int1 – 22.5/15kg
Int2 – 20/12kg; 1/2 Abm
Int3 – 20/12kg; 2/3 Abm
Beg1 – 15/10kg; PPU (61/51cm); HLR (or Lying F2H); SU
Beg2 – 12/8kg; PPU (41cm/Flr); HKR (or Lying K2H); SU
Beg3 – 8/5kg; PPU (Flr/Kns); Sitting (K2C); SU

Substitutions:

Shoulder –
DB Thr – H/power clean (2 for 1)
HSPU – Push-up (opp sh taps – 3 for 1)
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
DU – Fine

Back –
DB Thr – Lighter or Hip Thrusters
HSPU – Push-ups
T2B – F/Bridge 45 sec/Rnd
DU – Airbike 20/14 cal

Knee-
DB Thr – Lighter/reduced depth
HSPU – Fine watch kick-up/dwn
DU – Fine or same as back
T2B – Fine or LITE – watch drop-off/jump-up

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 – Repost from @crossfitgames 
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The CHAMP is here! Don’t Miss the LIVE Announcement of CrossFit Open Workout #22point2!

The 2022 NOBULL CrossFit Games season continues with the second week of the CrossFit Open.

Tune in to watch @emma.lawson_5 🇨🇦 vs @laurahorvaht 🇭🇺 and @justinmedeiros34 🇺🇸 vs. @saxon_panchik 🇺🇸 , live from Ohio.

📆 Thursday, March 3
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, March 4)
📺 Games.CrossFit.com

The 2022 Live Announcements are your guide to the Open workouts. With each Open workout reveal, learn useful tips, familiarize yourself with workout guidelines, and cheer on your favorite athletes as they throw down LIVE.

Be a part of fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.
—
@CrossFit @CrossFitAffiliates
#CrossFitOpen #CrossFit #Fitness #Sports #IntheOpen #CrossFitCommunity 🎨 @erickdiazsoto

________________________________________________________________________________

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 – 050322 

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) Reminder – we will be testing the Open Workout today and through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!

The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see games.crossfit.com ….

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

CrossFit Games – Open Workout 22.2 (https://games.crossfit.com/workouts/open/2022/2)

OPEN WORKOUT 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees

♀ 155 lb (70kg)
♂ 225 lb (102kg)

Time cap: 10 minutes

Score = Time/Tc plus 1 sec/rep missed

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 155 lb
♂ 225 lb

Scaled (Ages 16-54)
♀ 95 lb, may step over bar on burpees
♂ 135 lb, may step over bar on burpees

Teenagers 14-15 (Beg1)
♀ 95 lb
♂ 135 lb

Scaled Teenagers 14-15
♀ 55 lb, may step over bar on burpees
♂ 75 lb, may step over bar on burpees

Masters 55+ (Int2)
♀ 125 lb
♂ 185 lb

Scaled Masters 55+ (Beg2)
♀ 85 lb, may step over bar on burpees
♂ 115 lb, may step over bar on burpees

WORKOUT 22.2 – FOUNDATIONS (Beg3)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Burpees
♀ 55 lb
♂ 75 lb
Time cap: 10 minutes

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 102 kg (225 lb), 83 kg (185 lb), 70 kg (155 lb), 61 kg (135 lb), 56 kg (125 lb), 52 kg (115 lb), 43 kg (95 lb), 38 kg (85 lb), 34 kg (75 lb), and 25 kg (55 lb).

See mvt stds…but a few NB points listed below:
• Stepping over is NOT permitted.
• The athlete does NOT need to use a two-foot takeoff.
• Touching the barbell on the jump or step-over is a “no rep.”
• The athlete must be perpendicular to and facing the barbell before starting the next rep.
• Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.
• If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
• Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.
• Athletes may NOT wear gymnastics grips during this workout.
• Foundations – Normal burpees or elevated burpees allowed

OR if you tested yesterday… complete the Met Con from the AFL Programming today (talk to the Coaches)!

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