Featured Image – “Kipping” Kev just about to jump onto the bar for some 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 – 070222 

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 (80% 1RM)
Min 1.5-3 – Strict Press 3 (80% 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) AMRAP the following for 15 min:
9 Burpee Box Jump Overs (61cm/51cm)
15 Pull-ups
21 Wall Balls (10kg/6.3kg to 10ft/9ft)

Score = Total Reps

CFA LITE Options:
RX – Thruster sub WB (25kg/15kg)
Bp BJO sub Broad Jump (1.24/1m)
PU sub BOR 25 reps (25kg/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 – Bp SO (61/51cm)/BpBJ (1/0.8m); PU (P/G); WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – 10 Bp SO (51cm)/BpBJ (0.8/0.5m); RR (1/0.5m); WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3/TC – 10 Bp SO (30cm)/BpBJ (0.6/0.4m); RR (0.5/0m); WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

CFA LITE Options – USA Equivalents:
RX – Thruster sub WB (55kg/35lb)
Bp BJO sub Broad Jump (1.24/1m)
PU sub BOR 25 reps (25kg/15kg)
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 – Bp SO (24/20inch)/BpBJ (1/0.8m); ; PU (P/G); WB (14/10lb, 10ft/9ft) OR Th (35/25lb)
Beg2 – 15 Bp SO (20inch)/BpBJ (0.8/0.5m); RR (1/0.5m); WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb)
Beg3 – 15 Bp SO (11inch)/BpBJ (0.6/0.4m); RR (0.5/0m); WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb)

Substitutions:
Shoulder –
Bp BJO – Fine but Str arm Bp
PU – Rev Grip (strict) 60% or RR or BOR
WB/Thr – Front Squats

Back –
BJO – Bp Str arm if need, Box Step-O (reduced height)
PU – Srict 60% or RR
WB/Thr – Fine or WB Squats (no throw)

Knee –
BJO – Bp Str arm if need, Box Step-O (reduced height)
PU – Fine (watch jump up/drop down)
WB/Thr – Fine or Banded partial WB Squats (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 – One of our evening classes, all smiles, on the start line before a tough Burden Run!!

________________________________________________________________________________

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 – 050222 

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!

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

1) CrossFit Games – Open Workout 21.3 and 21.4

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2021/3 and https://games.crossfit.com/workouts/open/2021/4

CrossFit Games – Open Workout 21.3

For total time:
15 front squats
30 toes-to-bars
15 thrusters

Rest 1 min.

15 front squats
30 chest-to-bar pull-ups
15 thrusters

Rest 1 min.

15 front squats
30 bar muscle-ups
15 thrusters

21.4 begins immediately upon completing
or reaching the time cap for 21.3.

♀65 lb.
♂95 lb.

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.

Scaled (Ages 16-54) (Int3)
♀45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Teenagers 14-15
♀45 lb.
♂65 lb.

Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Masters 55+ (Int2)
♀45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+ (Beg1)
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups

Beg2 – Lighter
See Foundations for Beg3

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

Floor Plan – Prior to starting the workout, athletes must set up a competition area as follows:
• Mark a line directly under the pull-up bar.
• Mark a second line 8 feet away from the line under the pull-up bar.

WORKOUT 21.4

Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the
completion of 21.3.

Time cap: 7 min

Score = Load

WORKOUT VARIATIONS NOTES
None

WORKOUT 21.3 – FOUNDATIONS

For total time:
15 air squats
30 sit-ups
15 thrusters with stick

Rest 1 min.

15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick

Rest 1 min.

15 air squats
30 push-ups
15 thrusters with stick

21.4 begins immediately upon completing or
reaching the time cap for 21.3.

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling:
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.

WORKOUT 21.4 – FOUNDATIONS

Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press

Time cap: 7 min.

Score = Load

Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

WORKOUT 21.3 – EQUIPMENT FREE

For total time:
30 air squats
30 V-ups
30 thrusters with a stick or PVC pipe

Rest 1 min.

30 air squats
30 dips
30 thrusters with a stick or PVC pipe

Rest 1 min.

30 air squats
30 handstand push-ups
30 thrusters with a stick or PVC pipe

Rest 2 min. before beginning 21.4.
21.4 begins exactly 2 min. after
completing or reaching the time cap
for 21.3.

Time cap: 15 min.

Score = Time/TC plus 1 sec/rep missed

WORKOUT 21.4 – EQUIPMENT FREE

Starting exactly 2 min. after 21.3, complete the following:

As many rounds and reps as possible in 5 min of:
20 alternating single-leg squats
20 alternating shoulder taps in a freestanding handstand

Score = Total Reps

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

ADAPTIVE – UPPER EXTREMITY

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – VISUAL IMPAIRMENT

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – SHORT STATURE

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – SEATED WITH HIP FUNCTION

ADAPTIVE – SEATED W/O HIP FUNCTION

ADAPTIVE – INTELLECTUAL

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Early morning class on some Box Step-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 – 040222 

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!

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

1) Repeat from last week… Power Snatch, Squat Snatch – EMOM 10 min (start 60% 1RM of lower 1RM btwn 2 mvts)

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) 2013 Open of the Reebok CrossFit Games Workout 13.1 

NB – Burpees – touch a target 6 inches (15.24cm) above max reach height

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17
minutes of:
40 Burpees
75 pound (34kg) Snatch, 30 reps
30 Burpees
135 pound (61kg) Snatch, 30 reps
20 Burpees
165 pound (75kg) Snatch, 30 reps
10 burpees
210 pound (95kg) Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17
minutes of:
40 Burpees
45 pound (20kg) Snatch, 30 reps
30 Burpees
75 pound (34kg) Snatch, 30 reps
20 Burpees
100 pound (45kg) Snatch, 30 reps
10 burpees
120 pound Snatch (54kg), as many reps as possible

Score = Total Reps

CFE LITE Options:
RX Loadings – 34/20kg – 61/34kg – 75/45kg – 95/54kg)
Int1/2/3 – Same as Rx
Beg1 Option use kg loadings below…
Loadings for Beg2/3 use % loadings below…
(20kg/10kg or 30% 1RM) Snatch
(34kg/15kg or 50% 1RM) Snatch
(45kg/20kg or 60% 1RM) Snatch
(54kg/25kg or 77% 1RM) Snatch

CFA LITE Options – USA Equivalents:
RX – 75/44-134/75-165/99-209/119lb
Int1/2/3 – Same as Rx
Beg1 Option use kg loadings below…
Loadings for Beg2/3 use % loadings below…
(44/22lb or 30% 1RM) Snatch
(75/33lb or 50% 1RM) Snatch
(99/44lb or 60% 1RM) Snatch
(119/55lb or 77% 1RM) Snatch

Substitutions:

Shoulder –
Sn – Cleans/Squat Cleans
BBF Bps – Str Arm Bps

Back –
Sn – Hip Thrusters
BBF Bps – Str Arm Bps/Box Bps

Knee –
Sn – Fine or from Hang, stick to power snatch
BBF Bps – Fine or Str Arm Bps/Box Bps

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Early morning “Burden Runs” are BEAUTIFUL!!!!!!! Heidi nearest, in shot!

________________________________________________________________________________

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 – 030222 

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!

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

1) Pracice DU/SU

Score = For Quali

then…

2) Reebok CrossFit Games – Open Workout 20.2 (https://games.crossfit.com/workouts/open/2020/2)

WORKOUT 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. (15kg) dumbbells
♂ 50-lb. (22.5kg) dumbbells

Score = Total Reps

Rx’d (Ages 16-54) (Rx, Int1,2,3)
♀ 35-lb. DBs
♂ 50-lb. DBs

Scaled (Ages 16-54) (Beg1 but HLR)
♀ 20-lb./ ♂ 35-lb. DBs, HKR, SU

Teenagers 14-15
♀ 20-lb./s♂ 35-lb. DBs

Scaled Teenagers 14-15
♀ 15-lb./♂ 20-lb. DBs, HKR, SU

55+
♀ 20-lb. DBs♂ 35-lb. DBs

Scaled Masters 55+ (Beg2- or HKR)
♀ 15-lb./♂ 20-lb. DBs, sit-ups, SU

NB Min – acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.)

Substitutions:
Shoulders:
T2B – Lying variations (involved arm on belly)
DB Thrusters – DB or BB Front Squat
DU – Fine or Jump claps

Back:
T2B – Front Bridge (3 sec for 1 rep)
DB Thrusters – Lighter or Banded Airsquats OR Hip Thrusters
DU – Fine or Pulses

Knee:
T2B – Fine (watch jump up/drop off)
DB Thrusters – Lighter (partial) or Banded Airsquats OR Hip Thrusters
DU – Fine or Pulses

then…

3) Accumulate 2 min of L-sit for Time

TC – 5 min

Score = Time/TC plus 1 sec/sec missed

Equip Options: 2 Chairs/Boxes

CFA LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit

Beg2 – T-sit (1 Ft dwn)

Beg3 – F-Bridge

Substitutions:

Shoulder –
L-Sit – Fine or FB

Back –
L-sit – F/Bridge

Knee –
L-sit – Fine

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – From left Kevin and Paul, wit5h Ryan in the background, all  recovering during our tough Memorial WOD “Pete”!!

________________________________________________________________________________

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 – 020222 

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!

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

1) Run the following Ft:
600m Burden Run (25kg/15kg)
600m Run
400m Burden Run (25kg/15kg)
400m Run

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1/2 – 20/15kg
Int3/Beg1 – 15/10kg
Beg2 – 10/5kg
Beg3 – 5/2.5kg; 400m/400m/200m/200m

USA Equivalents – CFA LITE Options:
Int1/2 – 45/35lb
Int3/Beg1 – 35/25lb
Beg2 – 20/10lb
Beg3 – 10/5lb

then…

2) Complete 4 Rnds (12 min) of the following for Max Reps with a DB/KB or Back Pack:
Min 1 – Weighted Step-ups (25/15kg at 61cm/51cm)
Min 2 – DB Hang Power Snatch (25kg/15kg)
Min 3 – GHD SU or Weighted SU (25/15kg)

Score = Total Reps

NB – limit the GHD total reps to within 10% of your max number of GHD reps you currenly able to handle!

CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 16/10kg
Beg2 – W-SU (51cm), 12/8kg
Beg3 – W-SU (41cm), 8/5kg; BW Sit-ups/Crunchies
Untrained TC – 3 Rnds, working max of 40 sec of min

USA Equivalents – CFA LITE Options:
Int1 – 50/35lb
Int2 – 50/35lb
Int3 – 45/25lb
Beg1 – 35/25lb
Beg2 – W-SU (51cm), 25/20lb
Beg3 – W-SU (41cm), 15/10lb; BW Sit-ups/Crunchies

Substitutions:

Shoulder –
W-Step-ups – Fine
DB HPS – DB Hang power clean
W-Sit-Ups – Fine

Back –
W-Step-ups – Fine (reduce load/height)
DB HPS – Fine or Muscle clean or Curl and Strict Press
W-Sit-Ups – Front Bridge 2 sec = 1 Rep

Knee –
W-Step-ups – Fine (reduce load/height)
DB HPS – Fine or or Muscle clean or Curl and Strict Press
W-Sit-Ups – Fine or Front Bridge 2 sec = 1 Rep

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 – An evening class on our Memorial WOD “Pete”!!

________________________________________________________________________________

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 – 010222 

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!

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

1) Complete 4 Rnds (15 min) of the following EMOM for Max Loading:
Min 0-1.5 – Front Squat 5 (75% 1RM)
Min 1.5-3 – Strict Press 5 (75% 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)

then…

2) AMRAP 14 min:
12 Single DB Hang Power Cleans (25kg/15kg)
6 DB Step-overs (25kgx2/15kgx2 at 61cm/51cm)
3 Burpee GTOH (25kg/15kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home-based – DB/KB/BP – 10 reps of DB SO or DB Lunges (25kgx1/15kgx1)
Use any combo fo DB/KB to make the Total Loading
Int1 – 25kgx2/16kgx2kg
Int2 – 22.5kgx2/15x2kg
Int3 – 20kgx2/12kgx2
Beg1 – 15kgx2/10kgx2
Beg2 – 10kgx2/7.5kgx2
Beg3 – 7.5kgx2/5kgx2

USA Equivalents – CFA LITE Options:
RX – 55/35lb
Home-based – DB/KB/BP – 10 reps of DB SO or DB Lunges 55/35lb
Use any combo fo DB/KB to make the Total Loading
Int1 – 55lbx2/35lbx2kg
Int2 – 50lbx2/35x2kg
Int3 – 45lbx2/25lbx2
Beg1 – 35lbx2/20lbx2
Beg2 – 20lbx2/15lbx2
Beg3 – 15lbx2/10lbx2

Substitutions:
Shoulder –
Db HPC – Fine
DB Step-O – Fine
Burpee GTOH – Str arm bps

Back –
Db HPC – Fine but lighter
DB Step-O – Fine but lighter/lower OR Hip Thrusters
Burpee GTOH – Str arm bps (plain burpees – str arm, then from hang – hips to overhead) or air squats

Knee –
Db HPC – Fine or Hang Muscle Clean
DB Step-O – Fine but lighter/lower OR Hip Thrusters
Burpee GTOH – Fine

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

________________________________________________________________________________

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 – 310122 

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!

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

1) Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

AMRAP the following for 28 Min:
Burden Run 560 m (25/15kg)

Then 5 Rnds of:
1 OHS (50/35kg)
9 C2B Pull-ups
6 Back Squats (50/35kg)
3 Front squats (50/35kg)

Into…
1 Rnd of:
20 Burpee BJO (61cm/51cm)
20m HS Walking (LITE-Bear Walking)

Score = Total Reps

56/45/50/40-191 Reps/Rnd
10m = 1 Rep

CFA LITE Options:
Int1 – BR-20/10kg, PU, 45/32kg, 16m HSW
Int2 – 43/30kg, 14m HSW
Int3 – 40/28kg, 12m HSW or 4 WW
Beg1 – BR-10/5kg, 35/25kg, PU (P/G), B-BSO (61/51cm), 4x 0.5 WW
Beg2 – 30/20kg, RR (1/0.5m), B-BSO (41cm), 20m BW(str)
Beg3 – BR-5/2.5kg, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

CFA LITE Options – USA equiv:
Int1 – BR-45/20lb, PU, 100/70lb, 16m HSW
Int2 – 95/65lb, 14m HSW
Int3 – 88/60lb, 12m HSW or 4 WW
Beg1 – BR-20/10lb, 75/55lb, PU (P/G), B-BSO (24/20inch), 4x 0.5 WW
Beg2 – 65/45lb, RR (1/0.5m), B-BSO (16inch), 20m BW(str)
Beg3 – BR-10/5lb, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

Sub’s:

Shoulder –
B/Run – Fine
OHS – FS
C2B – RR or BOR or Rev grip strict 60%
BS – from rack or Front Sq
FS – fine
BBJO – str arm
HSW – Pushup hold (opp sh taps – 60)

Back –
B/Run – Bike/Sled drag
OHS – FS or hip thruster
C2B – RR or Rev grip strict 60%
BS – from rack or hip thruster
FS – fine or hip thruster
BBJO – str arm, step over
HSW – Pushup hold (opp sh taps – 60)

Knee –
B/Run – Fine or Bike/Sled Drag/Row/SDHP (2.5 min)
OHS – fine or reduced depth/load
C2B – fine watch jump-up/down
BS – from rack or Front Sq
FS – fine or reduced depth/load
BBJO – step overs, reduced height
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 – What does Open Workout 21.1, Wall Walks and “Boulder Shoulders” have in common? :)… Will and Kelly recovering between Wall Walk reps 🙂 !!!!

________________________________________________________________________________

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 – 290122 

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!

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

1) E2ndMon2m for 3 Rnds (6 min) – RM Strict Pull-ups
into…
E2ndMon2m for 3 Rnds (6 min) – RM Pull-ups

Score = Total Reps

CFA LITE Options:
RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg
BOR Light load – divide reps by 2 on BOR
Int1 – Same, BOR 45/30kg; 22.5/15kg
Int2 – BOR 40/25kg; 20/15kg
Int3 – BOR 35/20kg; 16/12kg
Beg1 – PU (P/G), BOR 30/15kg; 15/10kg
Beg2 – RR (1/0,5m), BOR 20/12kg; 12/8kg
Beg3 – RR (0,5/0m), BOR 15/8kg; 8/5kg

Substitutions:

Shoulder –
PU – Rev Grip/RR/BOR

Back –
PU – Fine (watch jump up and drop off – strict 60%)

Knee –
PU – Fine (watch jump up and drop off – strict 60%)

then…

2) OPEN WORKOUT 21.2 (Repeat of 17.1)

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

Workout Variations
*See Metric Equivalents below*
Rx’d (Ages 16-54)
35-lb. dumbbell, 20-in. box
50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54) (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 20-in. box (step-ups permitted)
Teenagers 14-15 (INT3)
20-lb. dumbbell, 20-in. box
35-lb. dumbbell, 24-in. box
Scaled Teenagers 14-15
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 24-in. box (step-ups permitted)
Masters 55 (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 24-in. box (step-ups permitted)
Scaled Masters 55 (BEG2)
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 20-in. box (step-ups permitted)
*Metric Equivalents*:
Min acceptable weights in kg are 22.5 kg (50
lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 5 kg (10 lb.).
24 inch (61cm); 20 inch (51cm)
Mark a center line for the Burpee Box Jump Overs… see full movement standards at: https://games.crossfit.com/workouts/open/2021/2

WORKOUT 21.2 – FOUNDATIONS (BEG3)
For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees
Use a 10-lb. dumbbell or
household item for the snatch.
To modify the burpee, omit the
push-up portion or elevate the
hands during the push-up.

Time cap: 20 min.
Score = Time/TC plus 1 sec/rep missed

WORKOUT 21.2 – EQUIPMENT FREE (INT3)
Modified version of 17.1

For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the
hang squat snatches.

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

*36 inches – 91.44cm

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

ADAPTIVE – UPPER EXTREMITY

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – VISUAL IMPAIRMENT

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – SHORT STATURE

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – SEATED WITH HIP FUNCTION

ADAPTIVE – SEATED W/O HIP FUNCTION

ADAPTIVE – INTELLECTUAL

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 – Audrey foam rolling and triggering … don’t forget to get in your Recovery work in like Audrey is here! We all need to perform daily maintenance on our bodies to keep them performing and healthy!!

________________________________________________________________________________

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 – 280122 

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!

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

1) Power Snatch, Squat Snatch – EMOM 10 min (start 60% 1RM of lower 1RM btwn 2 mvts)

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) CrossFit Games – Open Workout 21.1 https://games.crossfit.com/workouts/open/2021/1

OPEN WORKOUT 21.1

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Score = Time/TC plus 1 sec/rep missed

Workout Variations:
Rx’d (all ages)
♀ and ♂ perform wall walks and double-unders
Scaled (all ages) (Beg1)
♀ and ♂ perform scaled wall walks and single-unders

FOUNDATIONS (Beg3) – WORKOUT 21.1

For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling:
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.

EQUIPMENT FREE – WORKOUT 21.1

For time:
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling for Adaptive Athletes for the following divisions can be found at https://games.crossfit.com/workouts/open/2021
ADAPTIVE – UPPER EXTREMITY
ADAPTIVE – LOWER EXTREMITY
ADAPTIVE – NEUROMUSCULAR
ADAPTIVE – VISUAL IMPAIRMENT
ADAPTIVE – LOWER EXTREMITY
ADAPTIVE – SHORT STATURE
ADAPTIVE – NEUROMUSCULAR
ADAPTIVE – SEATED WITH HIP FUNCTION
ADAPTIVE – SEATED W/O HIP FUNCTION
ADAPTIVE – INTELLECTUAL

Wall Walk Mvt Standards:
With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and
touching the wall, mark a tape line at the top of the athlete’s shoulder.
• The edge of the tape that is closest to the wall must be in line with the shoulder.
• This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
Every rep begins and ends with the athlete lying down,
with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must
touch the first tape line (fingers touching is OK).
• Both feet must be touching the ground at the
beginning and end of each rep
• Both hands must remain on the tape until both feet
are on the wall and no longer touching the ground.
At the top of the movement, both hands must be
touching the 10-inch tape mark before the athlete can
descend.
• Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until
both hands are touching the first line
The rep is credited when the athlete returns to the
starting position, with both hands touching the first
line and their chest, thighs, and feet touching the
ground.
• Any part of the hand may make contact with the tape
line.
• Both feet must be touching the ground before starting
the next rep

Wall Walk (Scaled – Beg1) Mvt Standards:
• With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and
touching the wall, mark a single tape line at the top of the athlete’s shoulder.
• The edge of the tape that is CLOSEST to the wall must be in line with the shoulder.
• The line must be 2 inches wide
Every rep begins and ends with the athlete lying down,
with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must be
in front of the tape line.
• No part of the hand may be touching the line.
• Both feet must be touching the ground at the
beginning and end of each rep
Both hands must remain in front of the tape until
both feet are on the wall and no longer touching the
ground.
The athlete will walk up the wall until both hands are
on the other side of the 2-inch tape line.
• The fingers may NOT be touching the tape line.
• On the descent, the feet must remain on the wall until
both hands are in front of the tape line.
• No part of the hand may be touching the line.
The rep is credited when the athlete returns to the
starting position, with their hands in front of the tape
line and their chest, thighs, and feet touching the
ground.
• Both feet must be touching the ground before starting
the next rep.

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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