Featured Image – Wendy on Strict Hand Stand Push-ups with a riser to scale and make the movement slightly easier! 

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 – 150122 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) Practice Kipping Toes to Bar

Score = For Quality

CFA LITE Options:
Kipping Hanging Knee Raises and Leg Raises

Substitutions:
Shoulder –
Lying variants – Feet to Hands/chest/hips

Back –
Hallow Body Holds (floor/hanging) and Strict Mvts

Knee –
Fine (watch jump-up/down)

then…

2) Repeat from 16 Jan 2021…

Complete 3 Rnds of the following FT:
30 DB Snatches (any) (30kg/20kg)
30 DB Facing Burpees
30 T2B

TC = 20 min

Score = Time/TC plus 1 sec/rep missed
RX – BBF Bps standard – jump back, up, over w 2 feet

CFA LITE Options:
Home-based – DB/KB/BP – 25kg/15kg but 35 reps DB Snatch
T2B sub – Lying – Ft2 Hnds
Int1 – 25/15kg; 27 T2B
Int2 – 22.5kg/15kg; 25 T2B
Int3 – 20kg/12kg; 22 T2B
Beg1 – 15kg/10kg; Bps (SO), 30 HLR (or Lying F2H)
Beg2 – 10kg/7.5kg; 25 Bps (SO), 30 HKR (or Lying K2H)
Beg3 – 7.5kg/5kg; 20 Bps (SO), 25 HKR or K2C seated

USA Equivalents – CFA LITE Options:
RX – 65lbx2/45lbx2 at 24/20inch
Home-based – DB/KB/BP – 55lb/35lb but 35 reps DB Snatch
T2B sub – Lying – Ft2 Hnds
Int1 – 55/35lb; 27 T2B
Int2 – 50lb/35lb; 25 T2B
Int3 – 45lb/25lb; 22 T2B
Beg1 – 35lb/22lb; Bps (SO), 30 HLR (or Lying F2H)
Beg2 – 22lb/15lb; 25 Bps (SO), 30 HKR (or Lying K2H)
Beg3 – 15lbx2/1lb; 20 Bps (SO), 25 HKR or K2C seated

Substitutions:
Shoulder –
DB Sn – Inv side (DB Power Cl)
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
DBF Bps – Str Arm if needed

Back –
DB Sn – Hang Power Sn
T2B – F/Bridge 30 sec
DBF Bps – Str Arm if needed or off Box/Table

Knee –
DB Sn – Fine or from Knee height
T2B – Fine or LITE
DBF Bps – Str Arm if needed or off Box/Table

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 – Late evening class working hard on snatches!

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 – 140122 

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 Muscle-Ups

Score = For Quality
NB- Only once you are 80% proficient at any given level, move onto the next!

then…

2) Complete the following for Max Reps:

AMRAP 5 min:
5 Muscle-ups
7 Push Jerk (or Push press) (60kg/40kg)

Rest 3 min

AMRAP 5 min:
3 Muscle-ups
9 Deadlifts (60kg/40kg)

Score = Total Reps

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 10 on PJ; 15 Reps on DL; 15 and 9 on BOR (25kg/15kg)
Int1 – 55/36kg; 22.5/15kg; 3/1 MU or BOR, PU
Int2 – 53/34kg; 22.5/15kg; 4/2 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 50/32kg; 20/12kg; 4/2 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 45/30kg; 15/10kg; PU (G/P), 4/3 Push-up or BOR,PU
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 3 PU/4 PU (kns) or BOR, PU
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 4 PU(kns)/3 PU (kns) or BOR, PU

CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP/Light BB – 10 on PJ; 15 Reps on DL; 15 and 9 on BOR (55/35lb)
Int1 – 120/80lb; 50/35lb; 3/1 MU or BOR, PU
Int2 – 115/75lb; 50/35lb; 4/2 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 110/70lb; 45/25lb; 4/2 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 100/65lb; 35/20lb; 7/5 PU (G/P), Men 7/5 and W on Kns up, Ts dwn / W 5/3 Push-up or BOR,PU
Beg2 – 75/50lb; 20/25lb; 7/5 RR (1/0.5m), 7/5 PU / 7/5 PU (kns) or BOR, PU
Beg3 – 55/35lb; 15/10lb; 7/5 RR (1/0.5m), 7/5 PU(kns)/ 5/3 PU (kns) or BOR, PU

Substitutions:
Shoulder –
MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)
PP/PJ – Power Clean
DL – Fine

Back –
MU – Rev Grip PU or RR or BOR and Push-ups (24-18-12)
PPP/PJ – PP (lighter) or DB Strict Press
DL – Hip Thrusters (2x) or Lighter (banded)

Knee –
MU – Fine (watch jump-up/drop-off)
PP/PJ – Fine or PP (lighter)
DL – Fine or Romanian DL

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

We started our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE last night! HERE IS ALL OUR INFO….

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 130122 

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) Front Squat 5-5-5-5-5 (65% 1RM)

Score = Load
PS – those who have not been training complete 3 sets (60-65% 1RM)

Home-Based – Front Squat RM – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

then…

2) Complete 9 Rnds of the following FT:
6 Burpee Box Jump Over (61cm/51cm) or Burpee Broad Jump (1.24m/1m)
3 Clusters (60kg/40kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed
TC Group – Thrusters only!

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 10 reps 25kg/15kg
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg
Beg1 – B-BSO or B-BJ (1/0.8m); 45/30kg; 15/10kg
Beg2 – B-BSO (51cm) or B-BJ (0.8/0.5m); 35/22kg; 12/8kg; Run 500m
Beg3 – B-BSO (51cm) or B-Broad Step (0.6m/0.4m); 25/17kg; 8/5kg; Run 400m
TC Group – Thrusters and Burpees only!

CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP/Light BB – 15 Reps on 55/35lb
Int1 – 120/80lb; 50/35lb
Int2 – 115/75lb; 50/35lb
Int3 – 110/70lb; 45/25lb
Beg1 – B-BSO or B-BJ (1/0.8m); 100/65lb; 35/20lb
Beg2 – B-BSO (51cm) or B-BJ (0.8/0.5m); 75/50lb; 20/25lb
Beg3 – B-BSO (51cm) or B-Broad Step (0.6m/0.4m); 55/35lb; 15/10lb
TC Group – Thrusters and Burpees only!

Substitutions:
Shoulder –
B-BJO – Str arm Bps
Clusters – Squat Clean Plus 20 Plus Push-ups

Back –
B-BJO – Str arm Bps (back); Reduce height (rather step)
Clusters – Lighter (inc reps as needed) or Hip Thrusters (20), Push-ups 12

Knee –
B-BJO – Str arm Bps (back); Reduce height (rather step)
Clusters – Partial Squat Clean Thruster

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

Why not give yourself, or a loved one, a life-changing New Years Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting TODAY 12 January 2022. HURRY HERE FOR ALL THE INFO….

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 120122 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) Practice Kipping HSPU

Score = For Quality!

CFA LITE Options:

Only move to the next level once you have achieved an 80% proficiency!
Home-Based Options: Be safe! Only go upside down if you are competant at Handstanding and Headstanding against a wall!
Scale to Piked Push-up Practice

TC – Practice the following: Piked Push-up positioning, Tripod (kns), Tripod (toes), PPU (kns or toes)

Subs:

Shoulder –
Front Bridging and Plus Push-ups

Back –
Fine but watch kick-up/down

Knee –
Fine but watch kick-up/down

then…

2) Complete 7 Rnds of the following FT:
100m Run
6 Deficit HSPU (12cm/9cm)
3 Hang Power Cleans (100kg/70kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home-B – Db/KB/Bp/Light BB – HPC 15 Reps on 25/15kg
Int1 – D-HSPU (1.5/4.5cm); 90/60kg; 22.5/15kg
Int2 – HSPU; 80/55kg; 20/12kg
Int3 – HSPU (1/2 AM)70/50kg; 20/12kg
Beg1 – PPU (61/51cm); 60/40kg; 15/10kg
Beg2 – PPU (51/41cm); 45/30kg; 10/7.5kg
Beg3 – PPU (Flr/Kns on 2x15kg); 35/20kg; 7.5/5kg
TC – reduce loading further (i.e. 6 Reps on Bar only)

CFA LITE Options – USA Equivalents
RX – 220/155lb
Home-B – Db/KB/Bp/Light BB – HPC 15 Reps on 55/35lb
Int1 – D-HSPU (1.5/4.5cm); 200/155lb; 50/35lb
Int2 – HSPU; 185/130lb; 45/25lb
Int3 – HSPU (1/2 AM); 160/108lb; 45/25lb
Beg1 – PPU (24/20inch); 130/90lb; 35/22lb
Beg2 – PPU (20/16Inch); 100/65lb; 22/16lb
Beg3 – PPU (Flr/Kns on 2x15kg); 80/45lb; 16/11lb
TC – reduce loading further (i.e. 6 Reps on Bar only)

Subs:

Shoulder –
Run – Fine
D-HSPU – Plus Push-ups (5x reps)
HPC – Fine or Deadlifts 21 reps

Back –
Run – Bike/Sled drag (2.5 min)
D-HSPU – Fine (watch kick-up/down) or 15 Push-ups
HPC – Lighter (HB sub) or Hip Thrusters 15 reps

Knee –
Run – Bike/Sled Drag/Row/SDHP (2.5 min)
D-HSPU – Fine (watch kick-up/down) or 15 Push-ups
Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats/Hiplifts per Rep
HPC – Fine or Hip Thrusters 15 reps

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

Why not give yourself, or a loved one, a life-changing New Years Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. HURRY HERE FOR ALL THE INFO….

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 110122 

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) High Hang Snatch (pockets), Low Hang Snatch (below kns), Snatch (squat) (floor) – E2ndMon2ndM for 10 min (5 Rnds – Build to a Max Day, start 60-65% of 1RM H/Snatch)

Score = Max Load

CFA LITE Options:
Keep loading at a level at which great form can be maintained

Sub’s…see below

then…

2) AMRAP the following for 3 Rnds:

AMRAP 3 of:
9 Snatches (squat) (60kg/40kg)
15 T2B
Rest 2 min

Score = Total Reps
Total Time 13 min

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 15 Reps on 25kg/15kg
CFA sub RX – T2B (Lying feet to hands)
Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR; 25 DU
Int2 – 53/34kg; 22.5/15kg; PU or BOR; 20 DU
Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU; 15 DU
Beg1 – 45/30kg; 15/10kg; HLR (or Lying F2H)
Beg2 – 35/22kg; 12/8kg; HKR (or Lying K2H)
Beg3 – 25/17kg; 8/5kg; Sitting (K2C)

CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP/Light BB – 15 Reps on 55/35lb
CFA sub RX – T2B (Lying feet to hands)
Int1 – 120/80lb; 50/35lb; 7-7-6-6-5-5-4-3-2-1 BOR, 25 DU
Int2 – 115/75lb; 50/35lb; PU or BOR; 20 DU
Int3 – 110/70lb; 45/25lb; 7-7-6-6-5-5-4-3-2-1 PU; 15 DU
Beg1 – 100/65lb; 35/20lb; HLR (or Lying F2H)
Beg2 – 75/50lb; 20/25lb; HKR (or Lying K2H)
Beg3 – 55/35lb; 15/10lb; Sitting (K2C)

Substitutions:

Shoulder –
Sn – Clean or Front Squat
T2B – Lying Ft to Hands but involved arm on belly

Back –
Sn – Lighter but could niggle… rather Front Squat (light) or weighted and banded hip thrusters
T2B – Front Bridge (3 sec for 1 rep)

Knee –
Sn – Lighter but could niggle… rather partial squat on snatch (light) or power snatch (add 5 reps per rnd)
T2B – Fine (watch jump up and drop-off)

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

Why not give yourself, or a loved one, a life-changing New Years Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. HURRY HERE FOR ALL THE INFO….

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 100122 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) Practice Double-Unders

Score = For Quality

CFA LITE Options:
Practice Single-Unders

then…

2) Complete 4 Rnds of the following for Max Reps:
AMRAP 5:
Run 400m
Row 500m or 50 SDHP (20kg/12kg)
DU 100
Rest 2 min

Score = Total Reps

NB – For those returning from no training… complete a Max of 3 Rnds
20 min Work, 8 min rest

CFA LITE Options:
Row sub SDHP 50 (20kg/12kg)
Int1/2/3 – same
Beg1 – 16/12kg
Beg2 – 12/8kg
Beg3 – 8/5kg

CFA LITE Options – USA Equivalents:
Row sub SDHP 50 (20kg/13kg)
Int1/2/3 – same
Beg1 – 35/25lb
Beg2 – 25/17lb
Beg3 – 17/11lb

Substitutions:
Shoulder –
Run – Fine
Row/SDHP – Row fine but sub SDHP w Russ KBS
DU – Fine

Back –
Run – Fine or Cycle (or light sled drag – 20% Distance)
Row/SDHP – Cycle
DU – Fine or Calf Pulses

Knee –
Run – Fine or Cycle (or light sled drag – 20% Distance)
Row/SDHP – SDHP from Kns
DU – Fine or Calf Pulses

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

Why not give yourself, or a loved one, a life-changing New Years Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. HURRY HERE FOR ALL THE INFO….

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 080122 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) AMRAP the following for 25 min:
100m Waiter/Farmers Walk (35kgx2kg/25kgx2)
10 DB x1 Hang Squat Cleans (35kg/25kg)
10 Strict Pull-ups

Score = Total Reps

NB – Waiter/Farmer’s Walk – 1x DB overhead carry, 1x DB Famers carry

CFA LITE Options:
Home-based – DB/KB/BP – 25kg/15kg but 200m FW, 15 HSC, 15 BOR
Int1 – 30kgx2/20kgx2kg; 22.5/15kg; 8 S-PU
Int2 – 25kgx2/16x2kg; 22.5/15kg; 7 S-PU
Int3 – 20kgx2/12kgx2; 20kg/12kg; 6 S-PU
Beg1 – 15kgx2/10kgx2; 15/10kg; 10 S-PU (P/G)
Beg2 – 10kgx2/7.5kgx2; 10/7.5kg; RR (1m/0.5m)
Beg3 – 7.5kgx2/5kgx2; 7.5kg/5kg; RR (0.5/0m)

USA Equivalents – CFA LITE Options:
RX – 75lbx2/55lb
Home-based – DB/KB/BP – 55/35lb but 200m FW, 15 HSC, 15 BOR
Int1 – 65lbx2/45lbx2kg; 50/35lb; 8 S-PU
Int2 – 55lbx2/35x2kg; 50/35lb; 7 S-PU
Int3 – 45lbx2/25lbx2; 45/25lb; 6 S-PU
Beg1 – 35lbx2/20lbx2; 35/20lb; 10 S-PU (P/G)
Beg2 – 20lbx2/15lbx2; 20/15lb; RR (1m/0.5m)
Beg3 – 15lbx2/10lbx2; 15lb/10lb; RR (0.5/0m)

Substitutions:
Shoulder –
W/F-W – Farmer’s W only
HSC – Fine or Only Non-Inv side
S-PU – Rev Grip (60% strict) or BOR or RR

Back –
W/F-W – Fine (lighter)
HSC – Fine (lighter) or Hip Thrusters
S-PU – Rev Grip (60% strict) or RR

Knee –
W/F-W – Fine
HSC – Fine (limit depth) or Hip Thrusters
S-PU – Fine (watch jump up/down)

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

Why not give yourself, or a loved one, a life-changing New Years Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. HURRY HERE FOR ALL THE INFO….

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 070122 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) Practice Rope Climbing

Score = For Quality
NB- Only once you are 80% proficient at any given level, move onto the next!

then…

2) Repeat from 8 Jan 21 – Complete a Light “DT” 10 Rnds FT of (BB 50kg/32kg):
12 Deadlifts
9 Hang Power Clean
6 Push Jerks

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed

Home-Based – Complete the Single-implement HERO WOD “DT” – 5 RFT with DB/KB/Backpack (24-25kg/15-16kg):
17 Deadlifts
13 Hang Power Cleans
9 STOH

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed

CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub above!
Home-based – DB 25/15kg (extra 12 Reps/Rnd)
RX – BB 50/32kg or Single-arm (DB/KB/B-Pack) or light BB – DB 25/15kg (extra 12 Reps/Rnd)
Int1 – 45/30kg; 22.5/15kg
Int2 – 40/25kg; 20/15kg
Int3 – 35/20kg; 16/12kg
Beg1 – 30/15kg; 15/10kg
Beg2 – 20/12kg; 12/8kg
Beg3 – 15/8kg; 8/5kg

CFA LITE – USA Equivalents:
DB/KB/BP/Light BB Home-Based sub above!
RX – BB 50/32kg or Single-arm (DB/KB/B-Pack) or light BB – DB 55/35kg (extra 12 Reps/Rnd)
Int1 – 100/65lb; 50/35lb
Int2 – 90/55lb; 50/35lb
Int3 – 75/45lb; 45/25lb
Beg1 – 65/35lb; 35/25lb
Beg2 – 45/25lb; 25/20lb
Beg3 – 35/20lb; 15/10lb

Substitutions:

Shoulder inj –
DL – Fine
HPC – Fine (if not extra Deads)
STOH – Front squats

Back –
DL and HPC – 17 Hip Thrusters
STOH – Strict Press (diff in reps for BB vs DB)

Knee –
DL – Fine
HPC – Fine (muscle)
STOH – Strict Press
NB – if both more acute …. Stick to Hip Thrusters and push-ups!

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

Why not give yourself, or a loved one, a life-changing New Years Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. HURRY HERE FOR ALL THE INFO….

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 060122 

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) 1 Clean (squat), 2 Front Squats and 1 Jerk (any) – EMOM for 10 min

Score = Load

Home-Based – 1 Clean (squat), 3-5 Front Squats and 3-5 Jerk (split) RM – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

then…

2) AMRAP the following for 12 min:
12 DB or KB Hang Clean (any) and Jerk (any) (25kg/15kg)
30m Bear Walk

Score = Total Reps
1m = 1 rep

CFA LITE Options:
RX DB/KB/BP – same
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 15/10kg; 25m BW (str)
Beg2 – 12/8kg; 20m BW (str)
Beg3 – 8/5kg; 20m BW (bnt)

CFA LITE Options – USA Equivalents
RX DB/KB/BP – same
Int1 – 50/35lb
Int2 – 50/35lb
Int3 – 45/25lb
Beg1 – 35/20lb; 25m BW (str)
Beg2 – 20/25lb; 20m BW (str)
Beg3 – 15/10lb; 20m BW (bnt)

Subs:

Shoulder –
C&J – 8 Clns only on Inv side
BW – Fine or Opp sh taps (Push-up hold) 3 x reps

Back –
C&J – Lighter or Hip Thrusters and Strict Press
BW – Opp sh taps (Push-up hold) 3 x reps

Knee –
C&J – Lighter (inc reps) or Power clean if need and push press
BW – Fine (watch kick-up/down) or Opp sh taps (Push-up hold) 3 x reps

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

Why not give yourself, or a loved one, a life-changing New Years Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. HURRY HERE FOR ALL THE INFO….

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 050122 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) Practice Kipping HSPU

Score = For Quality!

CFA LITE Options:

Only move to the next level once you have achieved an 80% proficiency on any given level!

Home-Based Options: Be safe! Only go upside down if you are competent at Handstanding and Headstanding against a wall!
Scale to Piked Push-up Practice

Subs:

Shoulder –
Front Bridging and Plus Push-ups

Back –
Fine but watch kick-up/down

Knee –
Fine but watch kick-up/down

then…

2) Complete 3 Rnds of the following FT:
21 HSPU
15 Box Step-Overs (25kgx2/16kgx2 on 61cm/51cm)
9 Burpee Box Jump Over (61cm/51cm) or Burpee Broad Jump (1.24m/1m)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home-based – DB/KB/BP – 25kg/15kg but 21 reps Lunges
Int1 – 18 HSPU; 22.5/15kg Lngs
Int2 – 1/2 Abm; 22.5kgx2/15kgx2; 20/15kg Lngs
Int3 – 2/3 Abm; 20kgx2/12kgx2 ; 16/12kg Lngs
Beg1 – PPU (61cm/51cm); 15kgx2/10kgx2 (61/51cm); 15/10kg lngs; B-BSO or B-BJ (1/0.8m)
Beg2 – PPU (51cm/Flr); 10kgx2/5kgx2 (51cm); 12/8kg Lngs); B-BSO (51cm) or B-BJ (0.8/0.5m)
Beg3 – PPU (Flr/kns); 7.5kgx2/2.5kgx2 (41cm); 8/5kg Lngs; B-BSO (51cm) or B-Broad Step (0.6m/0.4m)

USA Equivalents – CFA LITE Options:
RX – 55lbx2/35lbx2 at 24/20inch
Home-based – DB/KB/BP – 55lb/35lb but 21 reps Lunges
Int1 – 18 HSPU; 50/35lb Lngs
Int2 – 1/2 Abm; 50lbx2/35lbx2; 50/35lb Lngs
Int3 – 2/3 Abm; 45lbx2/25lbx2 ; 45/25lb Lngs
Beg1 – PPU (61cm/51cm); 35lbx2/22lbx2 (24/20inch); 35/25lb Lngs; B-BSO (61/51cm) or BJ (1/0.8m)
Beg2 – PPU (51cm/Flr); 22lbx2/11lbx2 (20inch); 25/20lb Lngs; B-BSO (51cm) or B-BJ (0.8/0.5m)
Beg3 – PPU (Flr/kns); 15lbx2/6lbx2 (16inch); 15/10lb Lngs; B-BSO (51cm) or B-Broad Step (0.6m/0.4m)

Substitutions:
Shoulders inj –
HSPU – Plus Pus-ups (3x)
BSO – Fine
B-BJO – Str arm Bps

Back and Knee inj –
HSPU – Fine but wat kik-up and down
BSO – Lighter and reduced height or Hip Thrusters (single-leg)
B-BJO – Str arm Bps (back); Reduce height (rather step)

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