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

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 – 231221 

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 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) Complete 21-15-9 of:
Hang Power Clean and Push Jerk (60kg/40kg)
20m Handstand Walk (m) after each Rnd

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX sub – DB/KB/BP – 27-21-15 Reps on 25kg/15kg
Int1 – 55/36kg; 22.5/15kg; 18m HSW
Int2 – 53/34kg; 22.5/15kg; 16m HSW
Int3 – 50/32kg; 20/12kg; 14m HSW or 5 WW
Beg1 – 45/30kg; 15/10kg; 5 Half WW
Beg2 – 35/22kg; 12/8kg; 5 Scaled 1 step WW
Beg3 – 25/17kg; 8/5kg; 5 Worm Walks

CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP – 27-21-15 Reps on 55/35lb
Int1 – 120/80lb; 50/35lb; 18m HSW
Int2 – 115/75lb; 50/35lb; 16m HSW
Int3 – 110/70lb; 45/25lb; 14m HSW or 5 WW
Beg1 – 100/65lb; 35/20lb; 5 Half WW
Beg2 – 75/50lb; 20/25lb; 5 Scaled 1 step WW
Beg3 – 55/35lb; 15/10lb; 5 Worm Walks

Substitutions:
Shoulder –
HPC, PJ – Power Clean
HSW – Push-up hold opp sh taps (3 per m)

Back –
HPC, PJ – Lighter or hip thrusters
HSW – Wall Walks or Push-up hold opp sh taps (3 per m)

Knee –
HPC, PJ – Lighter or hip thrusters
HSW – Wall Walks or Push-up hold opp sh taps (3 per m)

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 – 221221 

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) Snatch, Overhead Squat – EMOM for 10 min (start 70% 1RM Snatch, climb to Max Day)

Score = Max Load

Home-Based – 3 Snatches, 5 OHS – E90sOn90s for 12 min (8 Rnds)

Score = Total Loading (sum of reps x load)

CFA LITE Options:
HB sub – any load (Sandbag/KB/DB/BB/BackPack)
Keep load so that great form can be maintained

then…

2) Complete as many rounds as possible in 20 minutes of:
20 Pull-ups
40 calorie Row or 40 SDHP (20kg/15kg)
60 OHS (20kg/15kg)
40 Box Jumps (61cm/51cm)
20 Pull-ups (20kg/15kg)

Score = Total Reps

CFA LITE Options:
HB – If no pull-up bar – 100 BOR sub with 20/15kg
HB sub – if no box do lunges
Int1/2/3 – same
Beg1 – 20/15kg, PU (P/G), BSup (61/51cm)
Beg2 – 15/10kg, RR (1m/0.5m), BSup (51cm)
Beg3 – 10/5kg, RR (0.5/0m), BSup (41cm)

USA Equivalents – CFA LITE Options:
HB – If no pull-up bar – 100 BOR sub with 45/35lb
HB sub – if no box do lunges
Int1/2/3 – same
Beg1 – 45/35lb, PU (P/G), BSup (24/20inch)
Beg2 – 35/20lb, RR (1/0.5m), BSup (20inch)
Beg3 – 20/10lb, RR (0.5/0m), BSup (16inch)

Subs:
Shoulder –
PU – Rev Grip PU/RR/BOR
Row/SDHP – Row fine, SDHP Russ KBS
OHS – Front Squat
BJ – Fine

Back –
C2B/PU – Rev Grip PU/RR/BOR
PU – Strict Grip PU/RR/BOR
Row/SDHP – cycle 2.5x dist
OHS – Fine or hip thrusters
BJ – Box Step-ups

Knee –
C2B/PU – Fine (Watch Kick-up/down)
PU – Fine
Row/SDHP – Fine
OHS – Fine (reduce depth as needed)
BJ – Box Step-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

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 – 211221 

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) Complete the following E3rdMon3rd min for 12 min (4 Rnds):
5 Front squats (70% 1RM)
Rep Max Wall Balls (10kg/6.3kg)

Score = Total Loading on 4 sets plus Total Reps on WB

Home-Based – RM Front Squat, RM Wall Ball (10kg/6.3kg) – E3rdMon3rd min for 12 min (4 Rnds)

Score = Total Loading (FS load x Reps – 4 sets plus Total Reps on WB or sub)
1kg = 1 Rep

CFA LITE Options:
WB sub Thrusters for RX/AFL and Thruster (25kg/15kg) for rest
Int1,2,3 – WB/sub Thr (22.5/15kg)
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

USA Equivalents – CFA LITE Options:
WB sub Thrusters for RX/AFL and Thruster (55/35lb) for rest
Int1,2,3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb
Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb)
Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb)
Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb)

Substitutions:
Shoulder –
FS – Fine
WB/Thr – Front Squats

Back –
FS – Hip Thrusters
WB/Thr – fine or WB Squats (no throw)

Knee –
FS – Fine
WB/Thr – Fine

then…

2) CrossFit HQ – Workout of the Day – Extended Power Elizabeth
21-18-15-12-9-6-3 reps for time of:
Power cleans
Ring dips

♀ 95 lb (43kg); ♂ 135 lb (61kg)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
Intermediate athletes should first perform the original benchmark Elizabeth if they haven’t done so already. Newer athletes should modify the movements and loading.

CFA LITE Options:
Home-Based – RX – 27-21-18-15-12-9-6 PC 25kg/15kg
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg, 18-15-12-9-6-3-1 RD
Int3 – 50/32kg; 20/12kg, 18-15-12-9-6-3-1 RD
Beg1 – 45/30kg; 15/10kg, R-Dips (B/P) or Jump-up, lower dwn
Beg2 – 35/20kg; 12/8kg, SP-Dips (Str)
Beg3 – 25/15kg; 8/5kg, SP-Dips (Bnt)

CFA LITE Options – USA Equivalents:
Home-Based – RX – 27-21-18-15-12-9-6 PC 55/35lb
RX – 135/95lb; 55/35lb
Int1 – 120/80lb; 50/35lb
Int2 – 115/75lb; 50/35lb, 18-15-12-9-6-3-1 RD
Int3 – 110/70lb; 45/25lb, 18-15-12-9-6-3-1 RD
Beg1 – 100/65lb; 35/20lb, R-Dips (B/P) or Jump-up, lower dwn
Beg2 – 75/45lb; 25/15lb, SP-Dips (Str)
Beg3 – 55/35lb; 15/10lb, SP-Dips (Bnt)

Substitutions:
Shoulder –
PC – Fine
RDips – Fine or Push-ups or plus PU (3 for 1)

Back –
PC – Hang Power Clean or Hip ThrusterFine
RDips – Fine (strict if need)

Knee –
PC – Hang Power Clean if need
RDips – 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

Featured Image – Hannah on the tough HERO WOD …Ledesma … Hannah is using a lower set of parallettes … appropriately challenging for her current skill and fitness level on parallette Handsand Pushups!!

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 – 201221 

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) 50 Strict C2B Pull-ups, ino 50 Pull-ups FT but EMOM starting at 0 min complete 3 Wall Walks

TC = 12 min

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

CFA LITE Options:
HB – If no pull-up bar – 120 BOR sub or towell RR (24/16kg)
Int1 – 45 S-C2B, 45 PU; 3 WW
Int2 – 40 S-C2B, 40 PU; 3 WW
Int3 – 20/12kg, 35 S-C2B, 40 PU; 2 WW
Beg1 – 16/10kg, 50 C2B PU (P/G), 50 PU (P/G), 2 Half WW
Beg2 – 12/8kg, 50 Strict RR (1m/0.5m), 50 Kipping, 2 Scaled 1 step-WW
Beg3 – 8/5kg, 40 Strict RR (0.5/0m), 40 Kipping; 2 Worm Walks

USA Equivalents – CFA LITE Options:
HB – If no pull-up bar – 120 BOR sub or towell RR (55/35lb)
Int1 – 45 S-C2B, 45 PU; 3 WW
Int2 – 40 S-C2B, 40 PU; 3 WW
Int3 – 45/25lb, 35 S-C2B, 40 PU; 2 WW
Beg1 – 35/20lb, 50 C2B PU (P/G), 50 PU (P/G), 2 Half WW
Beg2 – 25/15lb, 50 Strict RR (1m/0.5m), 50 Kipping, 2 Scaled 1 step-WW
Beg3 – 15/10lb, 40 Strict RR (0.5/0m), 40 Kipping; 2 Worm Walks

Subs:
Shoulder –
C2B/PU – Rev Grip PU/RR/BOR
WW – Push-up Hold (opp shlder taps – 27)

Back –
C2B/PU – Rev Grip PU/RR/BOR
WW – Fine or Push-up Hold (opp shlder taps – 27)

Knee –
C2B/PU – Fine (Watch Kick-up/down)
WW – Fine or Push-up Hold (opp shlder taps – 27)

then…

2) AMRAP 12 min of:
21 Airsquats
15 Jumping Alternate Lunges
9 Pistols

Score = Total Reps

CFA LITE Options:
Int1 – same
Int2 – Pistol (Green/Hold Rings)
Int3 – Pistol (Hip Crease at Hor)
Beg1 – Airsquat AS, Lunges, Pistol (Hip Crease just above Hor)
Beg2 – 30 AS, 15 Lunges
Beg3 – 30 AS, 15 Static Lunge

Substitutions:

Shoulder –
AS – Fine
J-L – Fine
Pistols – Fine

Back –
AS – Fine or hip lifts
J-L – Step lunges or single-legged hiplifts
Pistols – repeat either 2 above

Knee –
AS – Fine
J-L – Step lunges or single-legged hiplifts
Pistols – repeat either 2 above

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 – HERO WOD – LEDESMA – Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo. First posted February 8, 2011 (Image courtesy of CrossFit, Inc.)

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 – 181221 

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!

Last tested 1 Aug 2020…

HERO WOD – LEDESMA

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo. First posted February 8, 2011

Complete as many rounds as possible of in 20 min of:
5 Parallette handstand push-ups (30cm/21cm)
10 Toes through Rings
15 Medicine Ball Cleans (9.1kg/6.3kg)

Score = Total Reps

Home Equipment/Subs:
Med Ball Cleans – use any object to clean
Lying Toes to hands (holding heavy/fixed object OH)

CFA LITE Options:
Level 2 – Def HSPU (15/9cm)
Level 4 – Def HSPU (9/6cm)
Int1 – Def HSPU (6/4cm)
Int2 – HSPU
Int3 – HSPU (1/2 abm)
Beg1 – PPU (61/51cm), HLR (or Lying F2H), WB 6.3/4.5kg
Beg2 – PPU (51cm/flr), HKR (or Lying K2H), 4.5/3kg
Beg3 – PPU (Flr/Kns), Sitting (K2C), 4.5/3kg (10 reps)

CFA LITE Options:
Level 2 – Def HSPU (15/9cm)
Level 4 – Def HSPU (9/6cm)
Int1 – Def HSPU (6/4cm)
Int2 – HSPU
Int3 – HSPU (1/2 abm)
Beg1 – PPU (61/51cm), HLR (or Lying F2H), WB 14/10lb
Beg2 – PPU (51cm/flr), HKR (or Lying K2H), 10/5-6lb
Beg3 – PPU (Flr/Kns), Sitting (K2C), 10/5-6lb (10 reps)

Substitutions:

Shoulder –
Plus Push-ups 15 or 20 sec Front Bridge
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
MB Cleans – same or 15 DL, 15 FS

Back –
HSPU – Piked PU or Push-ups (10 reps)
T2B – F/Bridge 30 sec
MB – airsquat (25 reps)

Knee –
HSPU – fine or LITE
T2B – fine or LITE
MB Cleans – fine OR 15 DL, 15 partial squats OR Squat Hold 20 s (band pushout)

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 – Mike (left) and Tim on OH Walking Lunges!!

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 – 171221 

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) Find a Max Load on the Man Maker Complex wih 2x DB
I.e. Pushup on DB, DB row 1 side, DB row other side, jump to feet, squat clean thruster

Score = Load

Home-Based Sub…
Same as above OR…if load light… Max Loading for 3 Man Makers

Score = Total Loading (3 Reps x Loading)

CFA LITE Options:
Keep loading at a level at which great form can be maintained
Beg – Power Clean, Thruster

Subs –
Shoulders –
Man Makers – Clean only

Back –
Man Makers – Lighter or Pushup on DB, DB row 1 side, DB row other side, Hip Thrusters (loaded/banded)

Knee –
Man Makers – Fine

then…

2) AMRAP 10 min of:
Manmakers (20kg x2/15kg x2)

Score = Total Reps

CFA LITE Options:
H-B Sub DB/KB/BB BOR
Int1-3 – same
Beg1 – 15kgx2/10kgx2
Beg2 – 10kgx2/7.5kgx2
Beg3 – 7.5kgx2/5kgx2

CFA LITE Options – USA Equivalents:
H-B Sub DB/KB/BB BOR
Int1-3 – same
Beg1 – 35lbx2/20lbx2
Beg2 – 25lbx2/15lbx2
Beg3 – 15lbx2/10lbx2

Substitutions:

Same as above!

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 – Husband (Clyde) and Wife (Ashlynne) synchro overhead squats …bright and early in the am!;)

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 – 161221 

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) Similar to last week – Muscle-ups RM 30 sec Work: 30 sec Rest – EMOM 10 min

Score = Total Reps

Home-Based Sub…
BOR RM – Min 1 and Push-ups RM – Min 2 – for 10 min

Score = Total Loading (Sum of Reps x Loading + Sum of Reps x BQ)

CFA LITE Options:
RX – Sub 6 BOR plus Push-ups! BB or Single-arm BOR (DB/KB/B-Pack)
Beg1 down – Min 1 – PU/RR ; Min 2 – Dips but work full min!
Int1 – MU
Int2 – B-MU (R/B)
Int3 – B-MU (B/P)
Beg1 – PU (P/G) min 1, Bar/Banded Ring Dips (B/P)
Beg2 – RR (1,5m/1m), Seated P-Dips (str)
Beg3/TC – RR (1m/0,5m), Seated P-Dips (bnt)

Substitutions:
Shoulder –
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
MU – find or RR/Strict PU and Push-ups

Knee –
MU – find or PU and Push-ups

then…

2) Complete the following for Max Reps:

AMRAP 8 min:
5 Worm Walks
20 KB Swings (32kg/24kg)

then straight into…

AMRAP 6 min:
3 Worm Walks
15 Goblet Squats (32kg/24kg)

Score = Total Reps

CFA LITE Options:
RX – HB -use any implement DB/KB/B-Pack
Use KB or closest DB loading
Int1 – 24kg/16kg; 4 then 3 WW
Int2 – 24kg/16kg; 3 then 2 WW
Int3 – 20kg/12kg; 3 then 2 WW
Beg1 – 16kg/10kg; 3 then 2 Half WW
Beg2 – 12kg/8kg; 3 then 2 scaled 1 step WW
Beg3 – 8kg/5kg; 3 then 2 WORM Walk

USA Equivalents – CFA LITE Options:
RX – 70lb/52lb
RX – HB -use any implement DB/KB/B-Pack
Int1 – 52lb/35lb; 4 then 3 WW
Int2 – 52lb/35lb; 3 then 2 WW
Int3 – 44lb/26lb; 3 then 2 WW
Beg1 – 26lb/22lb; 3 then 2 Half WW
Beg2 – 26lb/17lb; 3 then 2 scaled 1 step WW
Beg3 – 17lb/11lb; 3 then 2 WORM Walk

Substitutions:
Shoulder –
KBS – Sub with Russian KBS
WW – Push-up Hold (opp shlder taps – 9x)

Back –
KBS – Lighter or Hip Thrusters
WW – Fine or Push-up Hold (opp shlder taps – 9x)

Knee –
KBS – Fine
WW – Fine or Push-up Hold (opp shlder taps – 9x)

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 – The early morning crew recovering after a tough Met Con!!

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 – 151221 

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) EMOM 10 min:
1st Min – AMRAP BB Facing Burpees
2nd Min – 5 Push Jerks (for max load)

Score = Total Burpees plus sum of Load on each set
For example: 5 x 15 burpees = 75 plus 325 (60kgx2/65kg/70kgx2) for a Total Score of 400

Home-Based Sub…
EMOM 10 min:
1st Min – AMRAP BB Facing Burpees
2nd Min – RM Push Jerks (for max load)

Score = Total Burpees plus sum of Total Loading
For example: 5 x 15 burpees = 75 plus 640 (20kgx7 +20kgx10 + 20kgx5 + 20kgx5 +20kgx5)

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

Subs –
Shoulders –
PJ – Power cleans or DL

Back –
PJ – strict press

Knee –
PJ – Fine

then…

2) Complete the following FT:
50 Power Snatch (34kg/25kg)
25 Bar Muscle-ups
50 Overhead Squat (34kg/25kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
HB (DB/KB/BP/Light BB) 25/15kg – 65 reps PS and OHS
B-MU sub BOR 50 reps (BB), 65 reps (DB/KB) loading
Int1 – 30/22kg; 25/15kg; 20 B-MU
Int2 – 27/20kg; 22,5/15kg; 20 B-MU (R/B)
Int3 – 25/17kg; 20/15kg; 20 B-MU (B/P)
Beg1 – 22/15kg; 15/10kg; 30 PU (P/G)
Beg2 – 20/12kg; 10/5kg; 30 RR (1/0.5m)
Beg3 – 15/8kg; 7.5/2.5kg; 30 RR (0.5/0m)

CFA LITE Options – USA Equivalents:
RX – 75/55lb
HB (DB/KB/BP/Light BB) 55/35lb – 65 reps PS and OHS
B-MU sub BOR 50 reps (BB), 65 reps (DB/KB) loading
Int1 – 65/50lb; 55/35lb; 20 B-MU
Int2 – 60/45lb; 50/35lb; 20 B-MU (R/B)
Int3 – 55/35lb; 35/25lb; 20 B-MU (B/P)
Beg1 – 50/30lb; 30/20lb; 30 PU (P/G)
Beg2 – 45/25lg; 20/10lb; 30 RR (1/0.5m)
Beg3 – 30/20lb; 15/5lb; 30 RR (0.5/0m)

Substitutions:
Shoulder –
Power Snatch – power clean
Bar Muscle-ups – Rev grip pull-ups or BOR/RR
Overhead Squat – front squat

Back –
Power Snatch – fine or hip thruster
Bar Muscle-ups – fine (watch drop-off/jump-up) or strict pull-ups (i.e. watch kip on B-MU)
Overhead Squat – fine or airsquat (banded)

Knee –
Power Snatch – fine
Bar Muscle-ups – fine (watch drop-off/jump-up)
Overhead Squat – 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

Featured Image – Wilma putting in the smart work on our 12 Day’s of Christmas WOD, while Wiehann starts his recovery in the background!!

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 – 141221 

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) Reebok CrossFit Games – Open Workout 19.3 https://games.crossfit.com/workouts/open/2019

For time:
200-ft. (60.96m) dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. (60.96m) handstand walk

Time cap: 10 minutes (record score for 10 min but continue until an extended TC of 15 min)

Score = Time or TC plus 1 sec/rep missed

Rx’d (Ages 16-54):
Men use 50-lb. dumbbell, 24-in. (61cm) box
Women use 35-lb. dumbbell, 20-in. (51cm) box

Scaled (Ages 16-54):
Men use 50-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. (41cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

CFA LITE Options:
Int2/3 – Scaled ages 16-64 above
Beg1 – 15kg/10kg DB; 61cm/51cm; Piked Push-ups (61cm/Floor); Bear Crawl
Beg2 – 10kg/5kg DB; 41cm/41cm; Piked Push-ups (Floor/Kneeling); Bear Crawl

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

Substitutions:
Shoulder –
OH DB Lunge – Front Rack lunges on inv side
DB Step-ups – Fine
S-HSPU – Push-ups or Plus-Push-ups (3 for 1)
HSW – Push-up hold (opp shlder taps)

Back –
OH DB Lunge – BW lunges
DB Step-ups – reduce height/load
S-HSPU – Fine or Push-ups
HSW – WW safer or Push-up hold (opp shlder taps)

Knee –
OH DB Lunge – Squats
DB Step-ups – reduce height/load
S-HSPU – Fine (watch kick-up/down)
HSW – Fine (watch kick-up/down)

then…

2) AMRAP the following for 5 Rnds (10 min):
Min 1 – DU
Min 2 – T2B

Score = Total Reps

CFA LITE Options:
T2B sub RX – Lying Feet 2 Hands
Int1/2/3 – same
Beg1 – SU; HLR (Lying F2H)
Beg2 – SU; HKR (Lying K2H)
Beg3 – SU; Sit K2C

Sub’s –
Shoulders
Pistols – fine
T2B – Lying Ft to hands (inv arm on belly)
DU – Fine or Jump Claps

Back –
T2B – Front Bridge (3sec = 1 rep)
DU – Fine or Jump Claps or Calf Pulses

Knees –
T2B – Fine (Watch jump-up/down)
DU – Fine or Jump Claps 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