Featured Image – Some our our Valentines dress-ups from our Valentines Day WOD!!!!!  From left… Kerry, Intern Coach Garric, Tracy, Coach Anje, Jess, Justin and Ash lying down!
________________________________________________________________________________

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 – 190222 

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 and DU

Score = For Quality

then…

2) Complete as many rounds as possible in 25 minutes of:
3 Rope Climbs (15 ft. – 4.57m)
12 Push Presses (61kg/43kg)
24 BB Facing Burpees
50 Double-Unders

Score = Total Reps

CFA LITE Options:
Home-Based – see Home-Based Sally to Log scores ; RX – PP 18 Reps on 25kg/15kg
RC sub – Towell PU or Towel BOR 30 Reps
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg; 2 RC
Int3 – 50/32kg; 20/12kg; 4 Half RC (no jump); 40 DU
Beg1 – 45/30kg; 15/10kg; 6 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Jump PU/ 30 T-BOR; Bp SO; SU
Beg2 – 35/22kg; 12/8kg; 6 R-Pulls (ly2stand – bnt legs)/ 18 Rope/Towel Rows (1/0.5m)/ 30 T-BOR; BP SO; SU
Beg3 – 25/17kg; 8/5kg; 3 R-Pulls (ly2stand – bnt legs/ 18 Rope/Towel Rows (0.5/0m)/ 30 T-BOR; BP SO; SU

CFA LITE Options – USA Equivalents:
Home-Based – see Home-Based Sally to Log scores ; RX – PP 18 Reps on 55/35lb
RC sub – Towell PU or Towel BOR 30 Reps
RX – 135/95lb; 55/35lb
Int1 – 120/80lb; 50/35lb
Int2 – 115/75lb; 50/35lb; 2 RC
Int3 – 110/70lb; 45/25lb; 4 Half RC (no jump); 40 DU
Beg1 – 100/65lb; 35/20lb; 6 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Jump PU/ 30 T-BOR; BP SO; SU
Beg2 – 75/50lb; 20/25lb; 6 R-Pulls (ly2stand – bnt legs)/ 18 Rope/Towel Rows (1/0.5m)/ 30 T-BOR; BP SO; SU
Beg3 – 55/35lb; 15/10lb; 3 R-Pulls (ly2stand – bnt legs/ 18 Rope/Towel Rows (0.5/0m)/ 30 T-BOR; BP SO; SU

Substitutions

Shoulder –
RC – Scale as needed to B1-3
PP – Hang Power Clean or Deadlift
BBF Bps – Str arm Bps
Du – Fine

Back –
RC – Scale as needed to B1-3; No jumping/dropping
PP – Fine or Strict Press (lighter)
BBF Bps – Str arm Bps
Du – Fine or SU or Calf Pulses

Knee –
RC – Scale as needed to B1-3; No jumping/dropping
PP – Fine or Strict Press (lighter)
BBF Bps – Str arm Bps
Du – Fine or 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 – Repost from @crossfitgames 
・・・
PARTY!
Watch the kickoff of the CrossFit Open and the 2022 NOBULL CrossFit Games season with the LIVE announcement of Open workout #22point1!

📆 Thursday, Feb. 24
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, Feb.25)
📺 Games.CrossFit.com

Tune in to watch @pvellner vs. @nohlsen and @daniellebrandon7 vs. @bethanycf, live from Colorado.

2022 Live Announcements are your guide to the 2022 Open Workouts. Watch the reveal of each Open workout live every Thursday. Learn helpful tips, review the workout guidelines, and watch featured athletes face off in an exciting race to set the score to beat.

Get ready to have some fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.
—
#CrossFitGames #CrossFit #Fitness #Workout #Sports #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 – 180222 

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 T2B

Score = For Quality

Sub’s – see below!

then…

2) Last completed 9 August 2021…

CrossFit Games 2021 Individuals – Event 10
https://games.crossfit.com/workouts/games/2021 and https://youtu.be/-cUZPBgZFKU

For time:
30 toes-to-bars
1.5-mile (2.41km) run
30 toes-to-bars
1.5-mile (2.41km) run
30 toes-to-bars

Time cap: 27 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 27 T2B
Int2 – 24 T2B
Int3 – 20 T2B
Beg1 – 2km, 30 HLR (or Lying F2H)
Beg2 – 1.6km, 30 HKR (or Lying K2H)
Beg3 – 1km, 30 Sitting (K2C)

Substitutions:
Shoulder –
Run – Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Back –
Run – Airbike 2.5x Distance
T2B – F/Bridge 60 sec/Rnd

Knee –
Run – Fine or Airbike 2.5x Distance
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 – Repost from @crossfitgames 
・・・
PARTY!
Watch the kickoff of the CrossFit Open and the 2022 NOBULL CrossFit Games season with the LIVE announcement of Open workout #22point1!

📆 Thursday, Feb. 24
⏰ Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, Feb.25)
📺 Games.CrossFit.com

Tune in to watch @pvellner vs. @nohlsen and @daniellebrandon7 vs. @bethanycf, live from Colorado.

2022 Live Announcements are your guide to the 2022 Open Workouts. Watch the reveal of each Open workout live every Thursday. Learn helpful tips, review the workout guidelines, and watch featured athletes face off in an exciting race to set the score to beat.

Get ready to have some fun. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.
—
#CrossFitGames #CrossFit #Fitness #Workout #Sports #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 – 170222 

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) Push Press 2 – EMOM 10 min (Build to a Max Da)

Score = Load

Subs –
See below

then…

2) CrossFit Games – Open Workout 19.1

AMRAP 15 min of:
19 Wall Balls (9.1kg/6.3kg)
19 cal Row

Score = Total Reps

RX – 10ft/9ft target;

Scaled:

Men throw 14-lb. (6.3kg) ball to 10-ft. target;
Women throw 10-lb. (4.5kg) ball to 9-ft. target;
For Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019;

CFA LITE Options:
RX – Row sub SDHP (20/12kg) ; (DB/KB/B-Pack) 19 Thruster sub WB (25/15kg)
Int1 – WB/sub Thr (22.5/15kg)
Int2 – WB/sub Thr (22.5/15kg)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), SDHP (16/10kg)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), SDHP (12/8kg)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), SDHP (8/5)

CFA LITE Options – USA Equivalents:
RX – Row sub SDHP (45/25lb) ; (DB/KB/B-Pack) 19 Thruster sub WB (55/35lb)
Int1 – WB/sub Thr (50/35lb)
Int2 – WB/sub Thr (50/35lb)
Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb
Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), SDHP (35/20lb)
Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), SDHP (25/15lb)
Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), SDHP (15/10lb)

Substitutions:

Shoulder –
WB/Thr – Front Squats
Row – Fine bu SDHP – Russ KB Swing

Back –
WB/Thr – fine or WB Squats (no throw)
Row – Airbike 17/12 cal or 24 Hip SDHP

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
Row – Fine or Airbike 17/12 cal or 24 Hip SDHP

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
・・・
You’re Invited! Bring a Friend
On Feb. 24, the @CrossFit community kicks off a global celebration anyone can join—The 2022 NOBULL CrossFit Open.

This is one of the best times to visit your local CrossFit affiliate or gather in your buddy’s garage gym for three weeks of fun. Compete to advance to the next stage or participate to pursue a personal goal. The Open is an opportunity to renew your fitness with friends.

Talk to your coach and visit Games.CrossFit.com to register. Link in bio. Don’t do the Open alone. Invite one friend to join in on the FUN.

Poster-sized prints of this Infographic are available at Open.CrossFit.com/resources • Link in bio.

#CrossFitOpen #CrossFitCommunity #CrossFitAffiliates #InTheOpen #CrossFit #Fitness #Workout @CrossFitAffiliates @CrossFitTraining

________________________________________________________________________________

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 – 160222 

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 5-5-5-5-5 (Count sets >70% 1RM)

Score = Load

then…

2) CFHQ WOD 220210

Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

Post rounds completed to comments.

Scaling:
Reduce the load on the overhead squat. Review common faults in the squat from Squat Clinic (CrossFit Journal, 2002). If you are unable to perform the overhead squat with sound mechanics, modify the movement to a front squat.

CFA LITE Options:
Home Based – RX 22.5/15kg or 24/16kg ; B-MU sub – BOR 10 reps each side
T2B sub is lying feet to hands
Int1 – 3 B-MU; 13 T2B
Int2 – 5 B-MU (R/B); 20/12kg; 11 T2B
Int3 – 5 B-MU (P/B); 15/10kg; 9 T2B
Beg1 – C2B PU (P/G), 5 PU/5 PU (ts dwn, kns up); 15/10kg; HLR (or Lying F2H)
Beg2 – RR (1.5/1m), 4 PU/5 PU (Kns); 10/7.5kg; HKR (or Lying K2H);
Beg3 (CFHQ Beg) – RR (1.5/1m), 5/4 PU (kns); 7.5/5kg; K2C

USA Equivalents – CFA LITE Options:
Home Based – RX 50/35lb or 55/35lb ; B-MU sub – BOR 10 reps each side
T2B sub is lying feet to hands
Int1 – 3 B-MU; 13 T2B
Int2 – 5 B-MU (R/B); 45/25lb; 11 T2B
Int3 – 5 B-MU (P/B); 15/10kg; 9 T2B
Beg1 – C2B PU (P/G), 5 PU/5 PU (ts dwn, kns up); 35/20lb; HLR (or Lying F2H)
Beg2 – RR (1.5/1m), 4 PU/5 PU (Kns); 20/15lb; HKR (or Lying K2H);
Beg3 (CFHQ Beg) – RR (1.5/1m), 5/4 PU (kns); 15/10lb; K2C

Substitutions:

Shoulder –
DB OHS – Inv side – Front Rack
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
PU/C2B/MU – RR or BOR or 60% Rev Grip Strict PU (plush push-ups 3 for 1 on pushup of muscle-up)

Back –
DB OHS – Goblet Squat or Airsquat
T2B – F/Bridge (divide time by 3 for reps)
PU/C2B/MU – RR or Rev Grip Strict PU (plush push-ups 3 for 1 on pushup of muscle-up)

Knee –
DB OHS – Fine or Goblet Squat or Airsquat
T2B – fine (watch jump-up/drop-off)
PU/C2B/MU – 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

Featured Image – Repost from @crossfitgames
・・・
You’re Invited! Bring a Friend
On Feb. 24, the @CrossFit community kicks off a global celebration anyone can join—The 2022 NOBULL CrossFit Open.

This is one of the best times to visit your local CrossFit affiliate or gather in your buddy’s garage gym for three weeks of fun. Compete to advance to the next stage or participate to pursue a personal goal. The Open is an opportunity to renew your fitness with friends.

Talk to your coach and visit Games.CrossFit.com to register. Link in bio. Don’t do the Open alone. Invite one friend to join in on the FUN.

Poster-sized prints of this Infographic are available at Open.CrossFit.com/resources • Link in bio.

#CrossFitOpen #CrossFitCommunity #CrossFitAffiliates #InTheOpen #CrossFit #Fitness #Workout @CrossFitAffiliates @CrossFitTraining

________________________________________________________________________________

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 – 150222 

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) CFHQ WOD 220208 / 110916 (https://www.crossfit.com/essentials/workout-tips-for-220208)

5 rounds for time of:
35 double-unders
Run 200 meters

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
This is a quick workout. If you are proficient in the double-under, complete this workout as prescribed. If you are unable to string together 10 or more double-unders in a row, reduce the reps each round or modify to single-unders.

CFA LITE Options:
Int1/2/3 – same
Beg1/2/3 – 4 Rnds, SU

Substitutions:

Shoulder –
DU – Fine
Run – Fine

Back –
DU – Calf Pulses
Run – Airbike 500m

Knee-
DU – Fine or Calf Pulses
Run – Row/Ski Erg (200m) or Airbike 500m

then…

2) AMRAP 14 min of:
200m Run
5 Rope Climbs (4.57m)

Score = Total Reps

CFA LITE Options:
NB – 1 Rope Climb Sub 6 Towell PU or 6 Towell RR or 6 Towell BOR each side
RX BOR 25/15kg
Int1 – 22.5/15kg; 4 RC
Int2 – 20kg/15kg; 3 RC
Int3 – 20/12kg; 6 Half RC
Beg1 – 15/10kg; 10 Rope Pulls (str legs,str hip)
Beg2 – 12/8kg; 10 Rope Pulls (str legs)
Beg3 – 8/5kg; 10 Rope Pulls (bnt legs)

CFA LITE Options – USA Equivalents
NB – 1 Rope Climb Sub 6 Towell PU or 6 Towell RR or 6 Towell BOR each side
RX – DB/KB 55/35lb
Int1 – 50/35lb; 4 RC
Int2 – 50/33lb; 3 RC
Int3 – 45/25lb; 6 Half RC
Beg1 – 35/20lb; 10 Rope Pulls (str legs,str hip)
Beg2 – 20/25lb; 10 Rope Pulls (str legs)
Beg3 – 15/10lb; 10 Rope Pulls (bnt legs)

Substitutions:

Shoulder –
Run – Fine
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty)

Back –
Run – Airbike 500m
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty); NB – watch drop-off/jump-up

Knee-
Run – Row/Ski Erg (200m) or Airbike 500m
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty); NB – 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 
・・・
The CrossFit Open starts in 14 days and there is something for everyone. Sign up today!

Regardless of fitness level or ability, you can participate in the biggest fitness competition in history. Each week of the Open, choose from three variations of the released workout (Rx’d, Scaled, or Foundations).

You can finish the Open with any combinations of those variations based on your ability. The scaled or foundations version might be in your wheelhouse one week, while the Rx’d version might be a good workout to try the next.

Now is a great time to talk to your coach and make a plan for the Open. It all starts here. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.
#CrossFitOpen #CrossFit #CrossFitTraining #Workout #Sports

________________________________________________________________________________

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 – 140222 

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 weeks Front Squat and Strict Press work…

Complete 5 Rnds (15 min) of the following EMOM for Max Loading:
Min 0-1.5 – Front Squat 3 (85% 1RM)
Min 1.5-3 – Strict Press 3 (85% 1RM)

Score = Load A (FS) ; Load B (SP)
NB – You will need to change your Loading btwn the FS and SP

CFA LITE Options:
Keep loading at a level so that great form is maintained!
TC – PVC/Light Bar Loading only

Home-based –
Min 0-1,5 min – Front Squat RM for Max Total Loading
Min 1.5-3 min – Strict Press RM for Max Total Loading

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

Substitutions:

Shoulder –
FS – Fine
SP – Plus Push-ups

Back –
FS – Light or Hip Thrusters
SP – Fine or Push-ups

Knee –
FS – Lighter (partial) or Hip Thrusters
SP – Fine

then…

2) Tabata the following for Max Reps (BB 35kg/25kg):
a) Power Clean

Rest 1 min

b) Thrusters

Rest 1 min

c) Push Jerk/Push Press

Score = Total Reps

CFA LITE Options:
RX – (BB 35kg/25kg or Db/KB 25kg/15kg)

Home-Based – divide reps by
Int1 – 35/25kg; 25/15kg
Int2 – 30/20kg; 20/15kg
Int3 – 25/17kg; 15/12kg
Beg1 – 20/15kg; 15/10kg
Beg2 – 15/12kg; 12/8kg
Beg3 – 12/8kg; 8/5kg

CFA LITE Options – USA Equivalents:

RX – (BB 75lb/55lb or Db/KB 55lb/35lb)

Home-Based – divide reps by

Int1 – 75/55lb; 55/35lb
Int2 – 65/45lb; 45/35lb
Int3 – 55/35lb; 35/25lb
Beg1 – 45/35lb; 35/20lb
Beg2 – 35/25lb; 25/15lb
Beg3 – 25/15lb; 15/10lb

Substitutions:

Shoulder –
Power Cleans – Fine or DL
PJ/Push Press – Plus Push-ups
WB/Thr – Front Squats

Back –
Power Cleans – Hip Thrusters (loaded/banded)
PJ/Push Press – Push-ups or Strict Press
WB/Thr – Fine or WB Squats (no throw)

Knee –
Power Cleans – Hip Thrusters (loaded/banded)
PJ/Push Press – PP or Strict Press
WB/Thr – Fine or Banded partial Thr (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 – Repost from @crossfitgames 
・・・
The CrossFit Open starts in 14 days and there is something for everyone. Sign up today!

Regardless of fitness level or ability, you can participate in the biggest fitness competition in history. Each week of the Open, choose from three variations of the released workout (Rx’d, Scaled, or Foundations).

You can finish the Open with any combinations of those variations based on your ability. The scaled or foundations version might be in your wheelhouse one week, while the Rx’d version might be a good workout to try the next.

Now is a great time to talk to your coach and make a plan for the Open. It all starts here. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.
#CrossFitOpen #CrossFit #CrossFitTraining #Workout #Sports

________________________________________________________________________________

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 – 120222 

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) Hang Squat Snatch, Snatch, Snatch Balance – E90sOn90s for 12 min (8 Rnds, start 60% 1RM of lowest)

Score = Max Load

CFA LITE Options:
Keep loading so that great form can be maintained!
Beg – Power Snatch plus OHS allowed for Squat Snatch

then…

2) Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2019

Reebok CrossFit Games – Open Workout 19.4

WORKOUT 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Score = Time/TC plus 1 sec per rep missed

Scaled Options:

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
BB Facing Burpee Standard – you can step back and step up but 2 foot take-off and land 1 or 2 feet.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

Teenagers 14-15:
Boys snatch 65 lb.
Girls snatch 45 lb.

Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees

Masters 55+ (Int3):
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+ (Beg2):
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 43 kg
(95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

CFA LITE Options:
RX – 43/29kg
CFA Home-based – DB/KB/B-Pack/light BB 15 Snatches and 20 BOR (PU sub) on 25/15kg
Int1 – 40/27; 22.5/15kg; 8 B-MU
Int2 – 35/25; 20/15kg; 10 B-MU (R/B) or Jump B-MU (Bar @ Chin)
Int3 – 29/20kg; PU; 16/12kg (CF HQ Scaled)
Beg1 – 29/20kg; C2B PU (P/G) or Jump C2B PU; 15/10kg; (CF HQ Scaled Masters 55+)
Beg2 – 20/15; RR (1.5/1m); 12/8kg
Beg3 – 20/12; RR (1/0.5m); 8/5kg

CFA LITE Options – USA Equivalents:
RX – 95/65lb
CFA Home-based – DB/KB/B-Pack/light BB 15 Snatches and 20 BOR (PU sub) on 55/35lb
Int1 – 90/60lb; 50/35lb; 8 B-MU
Int2 – 75/55lb; 45/35lb; 10 B-MU (R/B) or Jump B-MU (Bar @ Chin)
Int3 – 65/45lb; PU; 35/25lb (CF HQ Scaled)
Beg1 – 65/45lb; C2B PU (P/G) or Jump C2B PU; 35/25lb (CF HQ Scaled Masters 55+)
Beg2 – 45/35lb; RR (1.5/1m); 25/15lb
Beg3 – 45/35lb; RR (1/0.5m); 15/10lb

Subs:
Shoulders –
Snatches – Power Clean
BBF Bps – Str arm
B-MU – Strict Rev Grip PU (60%) or RR or BOR

Back –
Snatches – Light from Hang or Hip Thrusters (2 for 1)
BBF Bps – Str arm or off Box/Table
B-MU – Strict Rev Grip PU (60%) or RR

Knee –
Snatches – F0rom Hang or Hip Thrusters (2 for 1)
BBF Bps – Str arm or off Box/Table
B-MU – Fine but 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