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 – 040122 

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) Strict Press 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

Home-Based – Strict Press RM – E2ndMon2ndM for 5 Rnds OR Strict HSPU RM or Piked Scaling Option

Score = Total Loading (Sum of Reps x Loading)

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Overhead Squat (60/40kg)
C2B Pull-ups
30 DU after each Rnd

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – OHS 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg
BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)
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; PU (G/P) or BOR; 30 SU
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; 25 SU
Beg3 – 25/17kg; 8/5kg; RR (0.5/0mm) or BOR; 20 SU

CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP/Light BB – OHS 14-13-12-11-10-9-8-7-6-5 Reps on 55/35lb
BOR Sub – BB same reps (135/90lb), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (55/35lb)
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; PU (G/P) or BOR; 30 SU
Beg2 – 75/50lb; 20/25lb; RR (1/0.5m) or BOR; 25 SU
Beg3 – 55/35lb; 15/10lb; RR (0.5/0m) or BOR; 20 SU

Substitutions:
Shoulder –
OHS – F/squat
C2B – Rev Grip PU or RR or BOR
DU – Fine

Back –
OHS – Lighter but could niggle… rather weighted and banded hip thrusters
C2B – Rev Grip PU or RR or BOR
DU – SU or calf-pulses

Knee –
OHS – Partial squats OR rather weighted and banded hip thrusters
C2B – Fine (watch jump-up/drop-off)
DU – Fine or Airbike 5/3 cal

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 – 030122 

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) Handstand Walking 100m FT …but every time you break/fail/stop and starting at 0 min and EMOM, complete 4 Burpees

TC = 10 min

Score = Time/TC plus 1 sec/rep missed
Use any HSW shuttle length (i.e. 20 x 5m shuttles) ; 1m = 1 Rep

CFA LITE Opions:
Int1 – 90m HSW, 4 Bps ;
Int2 – 75m HSW, 3 Bps ;
Int3 – 60m HSW or 20 Wall Walks (WW), 3 BPS ;
Beg1 – 20 Half WW, 3 Bps ;
Beg2 – 100m Bear Walk (str) or 20x scaled 1-step WW , 2 Bps ;
Beg3 – 100m Bear Walk (bnt), 2 Bps

Rules: Pirrouttes allowed on HSW but you cannot come down without doing the burpees. Bear Walk can turn but only hands and feet on floor when turning!

Subs:

Shoulder –
HSW – Push-up top holds 3 x reps/meters
Bps – Fine or (str arm bps)

Back –
HSW – Push-up top holds 3 x reps/meters
Bps – Fine or (str arm bps or box bps)

Knee –
HSW – Push-up top holds 3 x reps/meters
Bps – Fine or (str arm bps or box bps)

then…

2) Complete 3 Rnds of the following FT:
15 Strict Ring Dips
15 Hang Power Cleans (75kg/52kg)
400 m Run

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
If no equip – do jumping airsquats for HPC
RX – Single-arm (DB/KB/B-Pack) or light BB 20 reps on HPC 25/15kg
Int1 – 70/50kg; 22.5/15kg; 13 SD
Int2 – 60/40kg; 20/15kg; 11 SD
Int3 – 50/32kg; 16/12kg; 15 SD (R/B) or 12 Jumpup, lower dwn
Beg1 – 40/25kg; 15/10kg; 15 SD (B/P) or 10 Jumpup, lower dwn
Beg2 – 30/20kg; 12/8kg; SPD (str) or Chair Dips (Str)
Beg3 – 25/15kg; 8/5kg; SPD (bnt) or Chair Dips (Bnt), 300m

USA Equivalents – CFA LITE Options:
RX – BB 165/115lb; Single-arm (DB/KB/B-Pack) or light BB 20 reps on HPC 55/35lb
Int1 – 155/110lb; 50/35lb; 13 SD
Int2 – 135/90lb; 50/35lb; 11 SD
Int3 – 110/70lb; 45/25lb; 15 SD (R/B) or 12 Jumpup, lower dwn
Beg1 – 90/55lb; 35/25lb; 15 SD (B/P) or 11 Jumpup, lower dwn
Beg2 – 65/45lb; 25/20lb; SPD (str) or Chair Dips (Str)
Beg3 – 55/35lb; 15/10lb; SPD (bnt) or Chair Dips (Bnt), 300m

Substitutions:
Shoulder –
SD – Push-ups or sub with RR (or BOR)
HPC – Fine or Deadlifts
Run – Fine

Back –
SD – fine
HPC – Fine (lighter) or Hip Thrusters (loaded)
Run – Fine or Cycle (2.5x dist)

Knee –
SD – fine
HPC – Muscle Clean (lighter) or Hip Thrusters (loaded)
Run – Fine or Cycle (2.5x dist)

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 – 010122 

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!

REMINDER – WE ARE CLOSED TODAY!‬‬

Have an awesome New Years Day!!
Get in some fun outdoor activity/ies with Family and/or friends… No WOD’s for today…hit an old workout that you missed last year!

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

Today is the last chance to take advantage of our Big Discount on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. We have a big R400 Discount (R1550 VS R1950) for all sign-ups and payments made before 31 Dec 2021 (end of the year)!!!!! 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 – 311221 

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!

REMINDER – WE ARE CLOSED TODAY… but Members check the Whats App groups for Open Box times!

Have an awesome Old ears Eve!
Get in some fun outdoor activity/ies with Family and/or friends and here is a fun Home-Based workout!

If you have access to equipment then complete Frantasy Land… but if none, see Home-Based Frantasy Land alternative below…

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

For Time:
21-15-9 of:
Thrusters (43kg/29kg)
Pull-ups

Into…

15-12-9 of:
Thrusters (52kg/34kg)
C2B Pull-ups

Rest 2 min

12-9-6 of:
Thrusters (61kg/43kg)
Bar M-up

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

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

USA Equivalent – CFA LITE Options:
Int1 – same
Int2 – same; 100/70lb, C2B ; 120/75lb, Jump B-MU Or B-MU (B/P)
Int3 – same; 95/65lb, PU; 110/70kg, C2B
Beg1 – 65/45lb, PU (P/G); 80/50lb, PU (P/G); 95/65lb, C2B PU (P/G), Push-ups
Beg2 – 45/35lb, RR (1/0.5m); 55/40lb, RR (1/0.5m); 65/45lb, RR (1/0.5m), PU ( T/K)
Beg3 – 35/20lb, RR (0.5/0m); 45/25lb, RR (0.5/0m), 55/35lb, RR (0.5/0m), PU (K)

HOME-BASED WOD:

Complete the above workout but substitute Thrusters with Jumping squats and substitute the Pull-ups/C2B/B-MU with Burpees
Ie
21-15-9
Then…
15-12-9
Then…
12-9-6
Of Jumping Squats and Burpees

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Beg2/3 – do airsquats

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

Today and/or tomorrow is the last chance to take advantage of our Big Discount on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. We have a big R400 Discount (R1550 VS R1950) for all sign-ups and payments made before 31 Dec 2021 (end of the year)!!!!! 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 – 301221 

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) Repeat from last week – Strict Handstand Push-ups RM – E2ndMon2ndM for 12 min (6 Rnds)

Score = Total Reps
RM = 1 max attempt in 1 set

CFA LITE Options:
Int1 – 1.5/3cm Riser
Int2 – Abm (1/2)
Int3 – Abm (2/3)
Beg1 – PPU (61cm/41cm)
Beg2 – PPU (flr/Kns)
Beg3 – PPU (Kns)

Substitutions:

Shoulder –
Plus Push-ups (3 reps = 1 rep)

Back –
Fine or Push-ups

Knee –
Fine or rather LITE

then…

b) Tabata the following for Max Reps (40kg/25kg):

a) Strict Press

Transition 1 min…

b) Bent Over Row

Transition 1 min…

c) Thruster

Transition 1 min…

d) Squat Clean

Score = Sum of Reps

CFA LITE Options:
RX for Single/arm work – Any implement (SB/BB/KB/DB/BP) – 12 Reps KB (24/16kg) or 12 Reps DB (25/15kg)
Home-based – Multiply your reps by 0.7 for your score!

Int1/2 – same Rx
Int3 – 32/20kg or 20/12kg, 6 T2B/Lying T2H
Beg1 – 25/15kg or 15/10kg, 10 HLR (or Lying F2H)
Beg2 – 20/12 or 12/78kg, HKR (or Lying K2H)
Beg3 – 15/8kg or 8/5kg, Sitting (K2C)

USA Equivalents – CFA LITE Options:
RX – 90/55lb or 55/15lb
Int1 – 50/35lb
Int2 – 50/35lb
Int3 – 45/25lb
Beg1 – 35/20lb
Beg2 – Run 400m, 20/25lb
Beg3/New TC – 3 Rnds Run 400m, 15/10lb

Substitutions:
Shoulder –
SP – Plus-Pushups (3 for 1)
BOR – Fine or RR
Thr – Fine or Back Squat (safety bar)
SC – Fine or Deadlift

Back –
SP – Fine
BOR – RR
Thr – Fine (lighter) or Hip Thrusters
SC – Hang Squat Clean (lighter) or Hip Lifts (Str legged – Stability Ball – hold full 20 sec)

Knee –
SP – Fine
BOR – Fine or RR
Thr – Fine (lighter) or Hip Thrusters
SC – Hang Clean (lighter) or Hip Lifts (Str legged – Stability Ball – hold full 20 sec)

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 Christmas Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. We have a big R400 Discount (R1550 VS R1950) for all sign-ups and payments made before 31 Dec 2021 (end of the year)!!!!! 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 – 291221 

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!

‬‬

Remember we are closed today BUT get in some fun outdoor activity/ies with Family and/or friends and here is a fun Home-Based workout!

1) Complete 10 Rnds of:
5 Bar Muscle-ups
10 m HS Walk

TC – 15 min

Score = Time/TC plus 1 sec/meter missed

CFA LITE Options:
Int1 – 4 B/MU, 8m HSW
Int2 – 3 B/MU, 7m HSW
Int3 – B/MU (B/P)/Jump-MU, 6 M HSW or 2 WW
Beg1 – 5 C2B (G/P), 2 Half WW
Beg2 – 5 RR (0.5/1m), BW (Str)
Beg3 – 5 RR (0.5/0m), BW (Bnt)

HOME-BASED WOD

Complete 10 Rnds of the following FT:
5 Burpee Broad Jumps (1m)
10m HS Walk

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

CFA LITE Options:
Beg2 – 5 BBJ
Beg3 – 15 BBSep (0.5m)
See above for HSW subs

then…

2) Complete 3 Rnds of the following FT:
30 TNG Power Cleans (45kg/30kg)
30 T2B

TC = 15 min

Score = Time/TC plus 1 sec/meter missed
NB- no dropping allowed, TNG, min of 3 reps at a time!

CFA LITE Options:
CFA sub RX – T2B (Lying feet to hands)
RX sub – DB/KB/BP 40 Reps on 25kg/15kg
Int1 – same, 22.5/15kg; 25 T2B
Int2 – 40/25kg, 22.5/15kg; 20 T2B
Int3 – 35/23kg, 20/12kg; 20 T2B
Beg1 – 30/20kg, 15/10kg; 30 HLR or HLR (or Lying F2H)
Beg2 – 25/15kg, 12/8kg; 30 HKR or HKR (or Lying K2H)
Beg3 – 20/12kg, 8/5kg; 25 SU or Sitting (K2C)

USA Equivalents – CFA LITE Options:
CFA sub RX – T2B (Lying feet to hands)
RX sub – DB/KB/BP 40 Reps on 55/35lb
Int1 – 120/80lb; 22.5/15kg; 25 T2B
Int2 – 115/75lb; 22.5/15kg; 20 T2B
Int3 – 110/70lb; 20/12kg; 20 T2B
Beg1 – 100/65lb; 15/10kg; 30 HLR or HLR (or Lying F2H)
Beg2 – 75/50lb; 12/8kg; 30 HKR or HKR (or Lying K2H)
Beg3 – 55/35lb; 8/5kg; 25 SU or Sitting (K2C)

Substitutions:
Shoulder –
TNG Power Cleans – Fine
T2B – Lying feet to hands

Back –
TNG Power Cleans – Fine or hip thrusters
T2B – Lying feet to hands- Lighter

Knee –
TNG Power Cleans – Fine or hip thrusters
T2B – Lying feet to hands- Lighter

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 Christmas Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. We have a big R400 Discount (R1550 VS R1950) for all sign-ups and payments made before 31 Dec 2021 (end of the year)!!!!! 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 – 281221 

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!

‬‬

Remember we are closed today BUT get in some fun outdoor activity/ies with Family and/or friends and here is a fun Home-Based workout!

1) Last completed 23/12/2019…

Complete the following FT with a BB (80kg/55kg) from the floor:
20 OHS
30 Front Squat
40 Back Squat

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 70/49kg
Int2 – 65/45kg
Int3 – 60/42kg
Beg1 – 50/35kg
Beg2 – 40/28kg
Beg3 – 30/18kg
Scaling Guideline – 50% 1 RM BS

CFA LITE Options – USA Equivalents:
Int1 – 155/105lb
Int2 – 145/100lb
Int3 – 135/95lb
Beg1 – 110/75lb
Beg2 – 90/60lb
Beg3 – 65/40lb

Substitutions:
Shoulder –
OHS – Front Squat
Front Squat – Fine
Back Squat – Fine or safety bar from rack

Back –
Lighter or safety bar from rack

Knee –
OHS – Fine
Front Squat – Fine
Back Squat – Fine

then…

2) L-sit – Complete 3 min of holding FT, but every time you break complete 7 Burpees

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 6 Bps
Int2 – weak L-sit, 6 Bps
Int3 – 1 legged L-sit, 5 Bps
Beg1 – T-sit, 5 Bps
Beg2 – T-sit (1 ft down), 5 Bps
Beg3/TC – F/Bridge, 4 Bps
NB – use 2 chairs or a bench for your hands in the L-sit/Tuck-sit

Substitutions:
Shoulder –
L-sit – Fine or F/Bridge 6 min
Bps – str arm bps

Back –
L-sit – Fine or F/Bridge 6 min
Bps – str arm bps

Knee –
L-sit – Fine or F/Bridge 6 min
Bps – Fine

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 Christmas Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. We have a big R400 Discount (R1550 VS R1950) for all sign-ups and payments made before 31 Dec 2021 (end of the year)!!!!! 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 – 271221 

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!

‬‬

Remember we are closed today BUT get in some fun outdoor activity/ies with Family and/or friends and here is a fun Home-Based workout!

1) Home-Based WOD…Last completed 24/12/2020…

AMRAP the following for 25 min:
800 m Run
40 Jumping alternate Lunges
20 m HS Walk

Score = Total Reps
140 Reps/Rnd

CFA LITE Options:
Int1 – 18 m HSW
Int2 – 16 m HSW
Int3 – 14 m HSW, 6 WW
Beg1 – 30 J-alt Lunge, 6 half WW
Beg2 – 30 Walking Lunge, 20m BW (Str)
Beg3 – 20 Walking Lunge, 2 BW (Bnt)

Substitutions:

Shoulder –
Run – Fine
J-L – Fine
HSW – Opp sh taps (3 for 1) – pushup hold

Back –
Run – Fine or cycle 2.5x dis
J-L – Step lunges or single-legged hiplifts
HSW – Opp sh taps (3 for 1) – pushup hold

Knee –
Run – Fine
J-L – Step lunges or single-legged hiplifts
HSW – Fine but watch kick-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 Christmas Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. We have a big R400 Discount (R1550 VS R1950) for all sign-ups and payments made before 31 Dec 2021 (end of the year)!!!!! FOR ALL THE INFO….

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

Have a Blessed Christmas Day!

“And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” And suddenly there was with the angel a multitude of the heavenly host praising God and saying, “Glory to God in the highest, and on earth peace among those with whom he is pleased!””
‭‭Luke‬ ‭2:10-14‬ ‭ESV

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 – 251221 

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!

‬‬

Remember we are closed today BUT get in some fun outdoor activity/ies with Family and/or friends and here is a fun Home-Based workout!

1) Burden Run 5km for time with an implement or backpack (20kg/10kg) but every-time you stop to rest or walk you must complete 5 GTOH (ground to overhead) movements with the implement/load before continuing to walk or run!

Score = Time

CFA LITE Options:
Int1,2 – 20/10kg
Int3 – 15/10kg
Beg1 – 15/10kg
Beg2 – 12/8kg
Beg3 – 8/5kg

USA Equivalents – CFA LITE Options:
Implement loading RX 45/35lb 45/25lb
Int1,2 – 50/25lb
Int3 – 45/25lb
Beg1 – 35/25lb
Beg2 – 25/20lb
Beg3 – 15/10lb

Substitutions:

Shoulder –
B-Run – Fine
GTOH – ground to shoulder only

Back/Knee –
B-Run – AB Cycle – 4x dist or sled drag
GTOH – Hips to Shoulder, Shoulder to OH only

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

Our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts on 12 January 2022. We have a big R400 Discount (R1550 VS R1950) for all sign-ups and payments made before 31 Dec 2021 (end of the year)!!!!! 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 – 241221 

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!

Have a Blessed Christmas Eve!

Remember we are closed today BUT get in some fun outdoor activity/ies with Family and/or friends and here is a fun Home-Based workout!

1) AMRAP 20 min:

25m Burpee Broad Jump
25 Jumping Airsquats
25 Sit-ups
25 Push-ups

Score = Total Reps

CFA LITE Options:
Int1-3 – same
Beg1 – 15kgx2/10kgx2
Beg2 – Bp Broad Step; Airsquat; 15 PU/20 PU (kns)
Beg3 – Bp Broad Step; Airsquat; 20 PU (kns)/15 PU (kns); 25 Crunchies

Substitutions:

Shoulder –
Bp BJ – fine but watch arm swing (str arm burpee)
J/Airsquats – Fine
Sit-up – Fine (inv arm on belly)
PU – plus push-ups (3 for 1)

Back –
Bp BJ – Burpee (str arms), broad step (otherwise elevated burpees – hands on desk/table)
J/Airsquats – Airsquat
Sit-up – Fine (inv arm on belly)
PU – Fine

Knee –
Bp BJ – Burpee and broad step or Partial Air-squat
J/Airsquats – Airsquat
Sit-up – Fine (inv arm on belly)
PU – Fine

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