Featured Image – We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

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 – 301121 

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 10 Rnds FT:
6 Burpee Box Jump Overs (61cm/51cm)
3 Bar M-ups

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX – M-up Sub 15 BOR plus Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 15 reps on 25/15kg
Int1 – 2 B/MU or BOR (22.5/15kg),PU
Int2 – 2 B/MU (R/B) or BOR (22.5/15kg),PU
Int3 – 2 B/MU (B/P) or BOR (20/12kg),PU
Beg1 – B/BSO (61/51cm), 6 PU (P/G) or BOR(15/10kg),6/4 PU or 6 PU(ts dwn/kns up)
Beg2 – B/BSO (51/51cm), 6 RR (1/0.5m) or BOR(12/8kg),4 PU/6 PU(kns)
Beg3/TC – B/BSO (41cm), 6 RR (0.5/0m) or BOR (8/5kg),6/4 PU(kns)

USA Equivalents – LITE Options:
RX – M-up Sub 15 BOR plus Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 15 reps on 55/35lb
Int1 – 2 B/MU or BOR (50/35lb),PU
Int2 – 2 B/MU (R/B) or BOR (50/35lb),PU
Int3 – 2 B/MU (B/P) or BOR (45/25lb),PU
Beg1 – B/BSO (61/51cm), 6 PU (P/G) or BOR(35/25lb),6/4 PU or 6 PU(ts dwn/kns up)
Beg2 – B/BSO (51/51cm), 6 RR (4Ft11″/3Ft3″) or BOR(25/17lb),4 PU/6 PU(kns)
Beg3/TC – B/BSO (41cm), 6 RR (3Ft3″/1Ft7″) or BOR (17/11lb),6/4 PU(kns)

Substitutions:

Shoulder –
B-BJO – Str arm bps, BJ fine
B-MU/PU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
B-BJO – Str arm bps, Step Over (reduce height)
MU – fine or RR/Strict PU and Push-ups

Knee –
B-BJO – Str arm bps, Step Over (reduce height) OR Str arm Bp, Airsquat
MU – fine or RR/Strict PU and Push-ups (watch jump-up, drop-down)

Then…

2) Complete 100 m HS Walk FT but starting at 00:00 and EMOM complete 8 KB Snatches/DB Snatches (32kg/24kg)

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

CFA LITE Options:
Choose closest DB loading if using DB
RX and L1-4 is KB
Int1 – 80m HSW, 24/16kg
Int2 – 60m HSW, 24/16kg
Int3 – 50m or 33 WW, 22/18kg
Beg1 – 33 1/2 WW, 16/12kg
Beg2 – 100m BW (str), 12/8kg
Beg3/TC – 100m BW (bnt), 8/5kg
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

USA Equivalents – LITE Options:
Choose closest DB loading if using DB
Int1 – 87 yds HSW, 53/35lb
Int2 – 66 yds HSW, 53/35lb
Int3 – 55 yds HSW or 33 WW, 48/40lb
Beg1 – 33 1/2 WW, 35/26lb
Beg2 – 109 yds BW (Str), 26/18lb
Beg3/TC – 109 yds BW (Bnt), 18/11lb
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

Substitutions:

Shoulder –
HSW – Push-up top holds 3 x reps/meters
KBS – Russian KBS

Back –
HSW – Push-up top holds 3 x reps/meters
KBS – Hip Thrusters or Hiplifts (2x reps)

Knee –
HSW – Push-up top holds 3 x reps/meters
KBS – Hip Thrusters or Hiplifts (2x 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

Featured Image – We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

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  

Image – Clyde putting on a brave face during the HERO WOD “Maxton”!

ONLINE WHITEBOARD/COACHING – 291121 

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) Last completed 13 Dec 19, 27 Nov 20…

Complete 4 Rnds of the following for Max Distance and Reps:

AMRAP 5:
400m Run
500m Row or 50 SDHP (20kg/12kg)
AMRAP DU

Rest 2 min

Score = Total Reps
10m = 1 Rep

CFA LITE Options:
Int1/2/3 – same
Beg1 – SDHP (16kg/10kg), SU
Beg2 – 300m Run, 400 Row/40 SDHP (12/8kg), SU
Beg3 – 300m Run, 300m Row/30 SDHP (8/5kg), SU

CFA LITE Options – USA Equivalents:
Int1/2/3 – same
Beg1 – SDHP (35/22lb), SU
Beg2 – 300m Run, 400 Row/40 SDHP (26/17lb), SU
Beg3 – 300m Run, 300m Row/30 SDHP (17/11lb), SU

Substitutions:
Shoulder –
Run – Fine
Row – Fine by SDHP – Russ KBS
Du – Fine

Back –
Run – Bike 2.5x dist or sled drag
Row – Hig Hang SDHP (ligter)
Du – Fine or Calf Pulses

Knee –
Run – Bike 2.5x dist or sled drag
Row – Hig Hang SDHP
Du – Fine or Calf Pulses

then…

2) Last completed 27 Nov 20…

AMRAP the following for 12 min:
10 TGU Sit-up (5 each side) (40kg/28kg)
30s L-sit
30s X-Bridge (side A)
30s X-Bridge (side B)

Score = Total Reps
3 sec = 1 Rep
(i.e. 40 reps/Rnd)

CFA LITE Options:
Home-based – 15 reps – 25kg15kg
Int1 – 32/24kg
Int2 – 28/20kg, Weak L-sit, X-B (top leg bnt)
Int3 – 25/16kg, 1 Leg L-sit, X-B (arm vert)
Beg1 – 20/12kg, T-Sit, S-B (arm side)
Beg2 – 16/8kg, 1 Ft dwn T-Sit, Kneeling X-B
Beg3 – 12/5kg, FB, Kneeling S-B

USA Equialents – CFA LITE Options:
RX – 88/61lb
Home-based – 15 reps – 25kg/15kg
Int1 – 70/52lb
Int2 – 61/45lb, Weak L-sit, X-B (top leg bnt)
Int3 – 55/35lb, 1 Leg L-sit, X-B (arm vert)
Beg1 – 45/26lb, T-Sit, S-B (arm side)
Beg2 – 35/17lb, 1 Ft dwn T-Sit, Kneeling X-B
Beg3 – 26/11lb, FB, Kneeling S-B

Substitutions:

Shoulder –
TGU SU Non-Inv Side – TGU fine
TGU SU Inv Side – 10 Weigted Sit-ups
L-sit – Front Bridge 2x Time
X-Bridge – Fine or RearFront Bridge (same time)

Back –
Lighter
Otherwise – TGU SU 5 each OR Side Bridge 30 sec each
L-sit – Fine or Front Bridge 2x Time
X-Bridge – Lite

Knee –
TGU SU – fine
Lighter
Otherwise – TGU SU 5 each OR Side Bridge 30 sec each
L-sit – Fine
X-Bridge – Fine or

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 – Maxton – In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021.
Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements. According to Harold Aranda, a family friend, “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.” (Image courtesy of CrossFit, Inc)

We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

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 – 271121 

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) Maxton With a weight vest, 13 rounds for time of:

8 Strict pull-ups
26 Box step-ups
21 Burpees

TC – 40 min

Score = Time/TC plus 1 sec/Rep missed1)

♂ 20-lb. (9.1kg) vest, 24-in. (61cm) box
♀ 14-lb. vest, 20-in. (51cm) box

Scaling:
This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

CFA LITE Options:
RX – ♂ 20-lb. (9.1kg) vest, 24-in. (61cm) box / ♀ 14-lb. vest, 20-in. (51cm) box
NB – see scaling note
Int1 (CFHQ Int) – No WV
Int2 – 6 S-PU;
Int3 – 4 S-PU; 22 B-SUp
Beg1 – 20 B-SUp (61/51cm); 6 S-PU (P/G), 16 Bps
Beg2 – 15 B-SUp (51cm); 8 RR (1/0.5m), 13 Bps
Beg3 (CFHQ Beg) – 5 Rnds, 13 B-SUp (41cm); 8 RR (0.5/0m), 11 Bps

CFA LITE Options- USA Equivalents:
RX – ♂ 20-lb. (9.1kg) vest, 24-in. (61cm) box / ♀ 14-lb. vest, 20-in. (51cm) box
NB – see scaling note
Int1 (CFHQ Int) – No WV
Int2 – 6 S-PU;
Int3 – 4 S-PU; 22 B-SUp
Beg1 – 20 B-SUp (61/51cm); 6 S-PU (P/G), 16 Bps
Beg2 – 15 B-SUp (51cm); 8 RR (1/0.5m), 13 Bps
Beg3 (CFHQ Beg) – 5 Rnds, 13 B-SUp (41cm); 8 RR (0.5/0m), 11 Bps

Substitutions:
Shoulders inj –
S-PU – Rev Grip or RR
B-SUp – Fine
Bps – Fine

Back inj –
S-PU – Rev Grip or RR (watch kick up/drop dwn)
B-SUp – Fine (reduce height)
Bps – Fine (Str arm, no jump)

Knee inj –
S-PU – Rev Grip or RR (watch kick up/drop dwn)
B-SUp – Fine (reduce height)
Bps – Fine (Str arm)

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 – We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

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 – 261121 

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) Rogue Invitational – CFA adapted EVENT 5 – THE MULE

21-15-9 FT of:
Deadlift (143kg/102kg)
Burpee Pull Up

TC – 12 min

Score = Time/TC plus 1 sec/Rep missed1)

CFA LITE Options:
Rx – 143/102kg
Level1 – 136/95kg
Level2 – 122/85kg
Level3 – 118/83kg
Level4 – 114/80kg
Int1 – 111/78kg
Int2 – 104/73kg
Int3 – 94/66kg
Beg1 – 77/54kg; Bp Jump-PU (bar @ wrist)
Beg2 – 51/31kg; Bp (bar @ mid-foreA)
Beg3 – 35/21kg; Bps then RR (0.5/0m)

CFA LITE Options- USA Equivalents:
Rx – 315/225lb
Level1 – 299/210lb
Level2 – 268/188lb
Level3 – 260/182lb
Level4 – 252/176lb
Int1 – 244/171lb
Int2 – 228/160lb
Int3 – 208/146lb
Beg1 – 170/119lb; Bp Jump-PU (bar @ wrist)
Beg2 – 113/69lb; Bp (bar @ mid-foreA)
Beg3 – 77/46lb; Bps then RR (0.5/0m)

Substitutions:

Shoulders inj –
DL – Fine
Bp PU – Bp – str arm; RR or BOR (usual loading) or Rev Grip Strict PU 60% reps

Back inj –
DL – Hip thr (x2)
Bp PU – Bp – str arm; RR or BOR (usual loading) or Rev Grip Strict PU 60% reps

Knee inj –
DL – Fine
Bp PU – Fine (watch jump-up/drop-off)

then…

2) AMRAP 10 min:
30 sec Rings Neutral Hold
30 sec Freestanding Handstand Hold (hands can step/move)

Score = Total Hold Time

CFA LITE Options:
Int1 – 20s FS-HS hold
Int2 – FS-HS (wall)
Int3 – HS (wall)
Beg1 – HS (wall); Dip Bar/Box Hold
Beg2 – PPU Hold (61/51cm); Dip Bar/Box Hold (1ft dwn, alt 5s)
Beg3 – PPU Hold (41cm/Flr); Seated Parr Hold

Substitutions:

Shoulder –
R-NH – Fine or Front Bridge
FS-HS – Push-up hold

Back –
R-NH – Fine or Front Bridge
FS-HS – LITE

Knee –
R-NH – Fine
FS-HS – Fine (watch kick-up/dwn)

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 – We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

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 – 251121 

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) OHS 1 RM Test

Score = Load

Home-Based Sub…

OHS (weighted) 20 – Max Load for 20 Reps

Score = Total Loading (Sum of Reps x Loading)

NB – Single Arm – RM Non-dominant then same/similar reps on Dominant

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

TC Group/or if you have not been squatting much, keep the weight light

Subs –

Shoulders –

OHS – Front Squat or Safety Bar Back Squat

Back –

OHS – Lighter or Hip Thrusters (loaded/banded)

Knee –

OHS – Lighter or Hip Thrusters (loaded/banded)

then…

2) AMRAP 12 min:

9 Wall Balls (10kg/6.3kg)

6 T2B

3 Push-ups

Score = Total Reps

CFA LITE Options:

RX – Thruster sub WB (25kg/15kg)

T2B sub Lying Toes to hands (holding heavy/fixed object OH)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); HLR (or Lying F2H); 3/2 PU or F- 3 PU (Ts dwn, kns up)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); HKR (or Lying K2H); 2 PU or 3 PU (Ts dwn, kns up)/ 3 PU (kns)

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); Sitting (K2C); 3 PU (kns)

USA Equivalents:

RX – Thruster sub WB (55kg/35kg)

T2B sub Lying Toes to hands (holding heavy/fixed object OH)

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb)

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb); HLR (or Lying F2H); 3/2 PU or F- 3 PU (Ts dwn, kns up)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb); HKR (or Lying K2H); 2 PU or 3 PU (Ts dwn, kns up)/ 3 PU (kns)

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb); Sitting (K2C); 3 PU (kns)

Substitutions:

Shoulder –

WB/Thr – Front Squats

T2B – Lying leg raise (F2H or K2H) – 1 arm OH

PU – Plus Push-ups

Back –

WB/Thr – Fine or WB Squats (no throw)

T2B – F/Bridge 12 sec

PU – Fine

Knee –

WB/Thr – Fine or Banded partial Airsquats (or crab walks)

T2B – fine or LITE

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

Featured Image – We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

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 – 241121 

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!

Those who missed yesterday’s 1 RM Front Squat, test today!!

1) Snatch 2 – E90son90s for 6 Rnds (Build to a Max Day)

Score = Load

CFA LITE Options:

No dropping ; Keep loading at a level at which great form can be maintained

Beg – Power Snatch, OHS allowed

then…

2) Rogue Invitational- CFA adapted EVENT 7 – THE DUEL

5 Rnds of the following each FT:

60 Double-Unders

Run 10m

3 Squat Snatches (93kg/65kg)

Run 10m

1 Sandbag Clean to Platform (113kg/84kg to 122cm/111cm) OR 2 Squat Cleans (93kg/65kg)

Run 10m

Score = Fastest Time (of the 5 Rnds)

CrossFit Algoa LITE Options:                     

Beg – Power Snatch, OHS allowed

Beg – Power clean, F/squat allowed

Rx – 93kg/65kg

L1 – 90kg/63kg; 100/70kg to 122/104cm

L2 – 86kg/59kg

L3 – 77kg/53kg; 90/65kg to 122/104cm

L4 – 73kg/51kg; 55 DU

Int1 – 70kg/47kg; 50 DU; 84/60kg to 122/104cm

Int2 – 61kg/40kg; 40 DU

Int3 – 55kg/38kg; 35 DU; 70/50kg to 122/104cm

Beg1 – 50kg/35kg; 60 SU; 60/40kg to 122/104cm

Beg2 – 40kg/25kg; 55 SU; 40/25kg to 122/104cm

Beg3 – 35kg/20kg; 45 SU; 30/20kg to 122/104cm

CFA LITE Options – USA Equivalents:                                                                                                                                                                                                                                     

Beg – Power Snatch, OHS allowed

Beg – Power clean, F/squat allowed

Rx – 205lb/143lb ; SB (250/185lb to 48/44inch)

L1 – 198kg/138lb; 225/155lb to 48/40inch

L2 – 188lb/129lb

L3 – 170lb/116lb; 200/143lb to 48/40inch

L4 – 160lb/112lb; 55 DU

Int1 – 155lb/103lb; 50 DU; 185/135lb to 48/40inch

Int2 – 135lb/88lb; 40 DU

Int3 – 120lb/83lb; 35 DU; 155/115lb to 48/40inch

Beg1 – 110lb/75lb; 60 DU; 135/95lb to 48/40inch

Beg2 – 88lb/55lb; 55 DU; 95/55lb to 48/40inch

Beg2 – 75lb/45lb; 45 DU; 65/45lb to 48/40inch

Substitutions:

Shoulder –

Snatch – Clean

SB Clean/Clean – Fine or 3 SB Deadlifts

DU – Fine

Back –

All weight-lifting – Hip Thrusters and other rehab

DU – Calf Pulses

Knee –

Snatch – 5 Power Snatch (from hang as needed)

SB Clean/Clean – Fine or 2 BB Power Cleans

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

Featured Image – We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

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 – 231121 

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!

Those who missed yesterday’s 1 RM Front Squat, test today!!

1) Front Squat 1 RM Test

Score = Load

Home-Based Sub…

Squat (weighted) 20 – Max Load for 20 Reps

Score = Total Loading (Sum of Reps x Loading)

CFA LITE Options:

Keep loading at a level at which great form can be maintained

Substitutions:

Shoulder –

Squat – Fine

Back –

Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

Knee –

Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

For the rest…

1) Power Clean, 1 Strict Press, 3 Push Press – E90sOn90s for 6 Rnds (Max Day)

Score = Load

CFA LITE Options:

Keep loading at a level at which great form can be maintained

then…

2) Complete 5 RFT of:

15 Push Press (60kg/40kg)

300m Run

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep

CFA LITE Options:

T2B sub is lying feet to hands

Home-Based Sub DB/KB/Light BB – 25/15kg – 25 Reps

Int1 – 55/36kg; 22.5/15kg

Int2 – 50/32kg; 20/12kg

Int3 – 40/25kg; 20/12kg

Beg1 – 35/20kg; 16/10kg

Beg2 – 30/17kg; 12/8kg

Beg3 – 25/15kg; 8/5kg; Run 200m

CFA LITE Options – USA Equivalents:                                                   

Home-Based RX – Sub DB/KB/Light BB – 55/35lb – 30 Reps

T2B sub – lying feet to hands

Rx – 135/88lb

Int1 – 120/80lb; 50/35lb

Int2 – 105/70lb; 45/25lb

Int3 – 90/55lb; 45/25lb

Beg1 – 75/45lb; 35/20lb

Beg2 – 65/40lb; 25/15lb

Beg3 – 55/30lb; 15/10lb; Run 200m

Substitutions:

Shoulder –

Run – Fine

Push Press – Hang Power Clean

Back –

Run – Airbike 2.5x dist

Push Press – Push-ups or Strict Press

Knee –

Run – Fine or Airbike 2.5x dist

Push Press – PP or Strict Press

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 – We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

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 – 221121 

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 1 RM Test

Score = Load

OR… Home-Based Sub…

Squat (weighted) 20 – Max Load for 20 Reps

Score = Total Loading (Sum of Reps x Loading)

Squat – Load however you can (i.e. DB/KB/BB)

CFA LITE Options:

Keep loading at a level at which great form can be maintained

Substitutions:

Shoulder –

Squat – Fine

Back –

Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

Knee –

Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

Then…

2) AMRAP the following for 12 min:

9 C2B Pull-ups

6 Burpee Box Jump Over (76cm/61cm)

3 Wall Walks

Score = Total Rep

CrossFit Algoa LITE Options:

BBJO sub BBroad Jump (1.5m/1.2m)

RX – BOR BB 45/30kg (divide reps by 1.5), DB/KB/B-Pack/light BB 25/15kg (divide reps by 2)

Int1 – 43/28kg; 7 C2B

Int2 – 40/26kg; 5 C2B

Int3 – 35/24kg, 9 PU or BOR; BBJO (61/51cm)/BBJ(1.2m/1m)

Beg1 – 30/20kg, PU (P/G) or BOR, BBSO (61/51cm)/BBJ(1.2m/1m); 3 Half WW

Beg2 – 25/15kg, RR (1/0.5m) or BOR, BBSO (61/51cm)/BBJ(1m/0.8m); 3 Scaled WW (1 step)

Beg3 – 20/12kg, RR (0.5/0m) or BOR, BBSO (51/41cm)BBStep(0.6/0.4m); 3 Worm Walks

CrossFit Algoa LITE Options – USA Equivalents:

BBJO RX 30/24inch and sub BBroad Jump (1.5m/1.2m)

RX – BB 100/65lb (divide reps by 1.5), DB/KB/B-Pack/light BB 25/15kg (divide reps by 2)

Int1 – 95/60lb; 7 C2B

Int2 – 40/57lb; 5 C2B

Int3 – 35/52lb, 9 PU or BOR; BBJO (24/20inch)/BBJ(1.2m/1m)

Beg1 – 65/45lb, PU (P/G) or BOR, BBSO (24/20inch)/BBJ(1.2m/1m); 3 Half WW

Beg2 – 55/35lb, RR (1/0.5m) or BOR, BBSO (24/20inch)/BBJ(1m/0.8m); 3 Scaled WW (1 step)

Beg3 – 45/25lb, RR (0.5/0m) or BOR, BBSO (20/16inch)BBStep(0.6/0.4m); 3 Worm Walks

Substitutions:

Shoulder –

C2B – Rev Grip Strict PU (60%)

B-BJO/B-BJ Bps – Straight arm Bps

WW – 30 Plus Push-ups

Back –

C2B – Strict PU (60%)

B-BJO/B-BJ Bps – Straight arm or Box Bps (reduce box height, step)

WW – 30 Plus Push-ups

Knee –

C2B – Fine but watch jump-up/down

B-BJO/B-BJ Bps – Fine (reduce box height)

WW – 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 – We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

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 – 201121 

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!

If you missed yesterday’s WOD…complete today! If you were here yesterday complete a CFA/AFL WOD missed this week!!

1) Rogue Invitational – CFA adapted EVENT 6 – CHIPPER

For Time:

45/40 Cal Row (45 SDHP 20kg/12kg)

35 W-Box Step-ups  (30kgx1/22.5kgx1 at 61cm/51cm)

30 Strict HSPU

15 Ring Muscle Ups

100m Farmers Walk Jerry Can Carry (45kgx2/35kgx2)

15 Ring Muscle Ups

30 Strict HSPU

35 W-Box Step-ups  (30kgx1/22.5kgx1 at 61cm/51cm)

45/40 Cal Row  (45 SDHP 20kg/12kg)

TC – 25 min

Score = Time/TC plus 1 sec/Rep missed1)

CFA LITE Options:

Int1 – W-BSup 24/16kg; 20 HSPU; 10 MU; FW (40kgx2/32kgx2)

Int2 – 30 HSPU (1/2 Abm); 12 B-MU (R/B)

Int3 – W-BSup 22,5/15kg; 30 HSPU (2/3 Abm); 12 B-MU (B/P); FW 32kgx2/24kgx2

Beg1 – SDHP/W-BSup 16/10kg; PPU (61/51cm); PU (P/G), 30 Push-U (ts/ts dwn, kns up); FW 24kgx2/20kgx2

Beg2 – SDHP/W-BSup; 12/8kg; PPU (51cm/Flr); RR (1/0.5m), 20/30 Push-U (Ts/Kns); 20kgx2/16kgx2

Beg3 – SDHP/W-BSup; 8/5kg; PPU (Flr/Kns); RR (0.5/0m), 30/20 PU (kns); 15kgx2/8kgx2

CFA LITE Options- USA Equivalents:

Int1 – W-BSup 55/35lb; 20 HSPU; 10 MU; FW (90lbx2/70lbx2)

Int2 – 30 HSPU (1/2 Abm); 12 B-MU (R/B)

Int3 – W-BSup 50/35lb; 30 HSPU (2/3 Abm); 12 B-MU (B/P); FW 70lbx2/55lbx2

Beg1 – SDHP/W-BSup 35/20lb; PPU (24/20inch); PU (P/G), 30 Push-U (ts/ts dwn, kns up); FW 55lbx2/45lbx2

Beg2 – SDHP/W-BSup 15/10lb; PPU (20inch/Flr); RR (1/0.5m), 20/30 Push-U (Ts/Kns); 45lbx2/35lbx2

Beg3 – SDHP/W-BSup; 15/10lb; PPU (Flr/Kns); RR (0.5/0m), 30/20 PU (kns); 35lbx2/15lbx2

Substitutions:

Shoulders inj –

Row/SDHP – Row Fine or Russ KBS

W-BSup – fine

MU/Pull-ups – RR or BOR (usual loading) or Rev Grip Strict PU 60% reps

HSPU – Plus Push-ups (2 x reps)

F/Walk – Fine (lighter)

Back inj –

Row/SDHP – Airbike cal or high hang sdhp

W-BSup – fine (lower/lighter)

MU/Pull-ups – RR or Rev Grip Strict PU 60% reps

HSPU – Fine or Plus Push-ups (2 x reps)

F/Walk – Airbike

Knee inj –

Row/SDHP – Airbike cal or high hang sdhp

W-BSup – fine (lower/lighter)

MU/Pull-ups – Fine (watch jump up/drop dwn)

HSPU – Fine (watch kick up/drop dwn)

F/Walk – Airbike

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