Featured Image – Audrey working hard on some backwards sled dragging … in a weight-vest on the Rogue Invitational CFA adapted EVENT 3. 

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 – 181121 

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) Progress on last week…

OHS 2 – E90sOn90s for 9 min (6 Rnds) (>85% 1RM)

Score = Load

CFA Home Based:

OHS RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

Score = Sum of Load x Reps

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) Rogue Invitational – CFA adapted EVENT 4 – CONCEPT2

4 Rounds For Time:

21 Cal Row or 21 SDHP (20kg/12kg)

21 Med Ball GHD Sit-Ups (6.3kg/4.5kg)

200m Run

TC – 15 min

Score = Time/TC plus 1 sec/Rep missed

NB- 10m = 1 Rep

CFA LITE Options:

Int1 – W-SU 25/16kg; 16 GHD SU

Int2 – W-SU 22.5/15kg; 14 GHD SU

Int3 – W-SU 20/12kg; 12 GHD SU

Beg1 – SDHP/W-SU 16/10kg

Beg2 – SDHP/W-SU 12/8kg

Beg3 – SDHP/W-SU 8/5kg

CFA LITE Options – USA Equivalents:

Int1 – W-SU 55/35lb; 16 GHD SU

Int2 – W-SU 50/35lb; 14 GHD SU

Int3 – W-SU 45/25lb; 12 GHD SU

Beg1 – SDHP/W-SU 35/20lb

Beg2 – SDHP/W-SU 25/15lb

Beg3 – SDHP/W-SU 15/10lb

Substitutions:

Shoulder –

Row/SDHP – Row or Russ KBS

MB GHD SU/W-SU – no Med ball (arm on chest)

Run – Fine

Back –

Row/SDHP – Airbike

MB GHD SU/W-SU – 90s Front Bridge

Run – Burden walk or airbike

Knee –

Row/SDHP – Airbike

MB GHD SU/W-SU – 90s Front Bridge

Run – Burden walk or 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

Featured Image – Audrey working hard on some backwards sled dragging … in a weight-vest on the Rogue Invitational CFA adapted EVENT 3. 

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 – 171121 

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 3 (90% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)

Score = Load

Home-Based Sub…repeat of last week!

Squat (weighted) 20 – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

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

Complete 20 reps every 2 min, for max total 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)

Then…

2) Rogue Invitational – CFA adapted EVENT 3 – ECHO BURNER

For Time:

20 Thrusters (52kg/34kg)

40/32 Cal Echo Bike or 400m Run

20 Thrusters (52kg/34kg)

TC – 6 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 50/35kg

Int2 – 45/30kg; 35/28cal

Int3 – 40/28kg; 30/24cal

Beg1 – 35/25kg; 25/20cal

Beg2 – 25/15kg; 20/16cal or Run 300m

Beg3 – 20/12kg; 15/12cal or Run 200m

CFA LITE Options – USA Equivalents:

Int1 – 110/73lb

Int2 – 100/65lb; 35/28cal

Int3 – 90/60lb; 30/24cal

Beg1 – 75/55lb; 25/20cal

Beg2 – 55/35lb; 20/16cal or Run 300m

Beg3 – 45/25lb; 15/12cal or Run 200m

Substitutions:

Shoulder –

Thruster – Front Squat

AB or Run – Fine

Back –

Thruster – Hip Thruster

AB or Run – Airbike

Knee –

Thruster – Fine or Double reps – push press

AB or Run – 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

Featured Image – Zelda working hard on some sled pushing of our CFA adapted Rogue Invitational Even 1! 

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 – 181121 

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 2 – BELLA COMPLEX

Take 14 min to build to a Max Load on the Bella Complex (E2ndMon2ndM – 7 Rnds)

1 Clean

1 Shoulder to Overhead

1 Front Squat

1 Shoulder to Overhead

Score = Max Load (kg)

CFA LITE Options:

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

Substitutions:

Shoulder –

Clean, Hang Clean, Front Squat, Clean

Back –

Back Rehab, include Hip Thruster

Knee –

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

then…

2) AMRAP for 12 min:

20m Handstand Walk

10 sec Front Lever Hold (bar/rings)

Score = Total Reps

1 sec = 1 Rep

1 m = 1 Rep

CFA LITE Options:

Fron Lever RX – legs straight

Int1 – 18m; FL-1 leg str

Int2 – 16m; FL-straddle

Int3 – 14m or 5 WW; FL – Flat Back Hold

Beg1 – 5 Half WW ; FL – Tuck Hold

Beg2 – 5 Scaled 1 Step WW; Tuck Hang (kns 90 deg)

Beg3 – 5 Worm Walks; 1x Tuck Hang (1x kns 90 deg)

Substitutions:

Shoulder –

HSW – Plus Push-ups (40)

F/Lever –  scale (under grip) or L-sit (or v’s)

Back –

HSW – Fine (Watch kick-up/down) or Plus Push-ups (40)

F/Lever – Scale (under grip) or L-sit (or v’s)

Knee –

HSW – Fine (Watch kick-up/down)

F/Lever – 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 – Mike and Wiehann both busy on muscle-ups during the tough Hero WOD “Nate”. 

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 – 151121 

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) T/Challenge (Oct Re-Test) (Nov TC Pre-Test) – Test 1, 2 and 3

For the rest…

1) Rogue invitational 2021 – CFA adapted EVENT 1 – GORUCK

For Time (RX – W-vest 13,6/9.1kg):

30m Sled Pull – Backwards Walk (35+60kg/35+30kg)

10 Lat Facing Burpee Vault over (76cm/61cm)

5 Rope Climb (4.57m)

800m Burden Run (25kg/15kg)

5 Rope Climb (4.57m)

10 Lat Facing Burpee Vault over (76/61cm)

30m Sled Pull (35kg,60kg/35kg,30kg)

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX – W-vest 13,6/9.1kg

T2(L1) W-vest 10/7kg

T1(L4) W-vest 7/4kg

Int1 – 35kg,50kg/35kg,25kg

Int2 – 4 RC

Int3 – 35kg,40kg/35kg,20kg; 10 half RC

Beg1 – B-run (20/10kg); LF Bp VO (61/51cm); 15 R-pull Ly2stand (str Kns/hips)

Beg2 – B-run (20/10kg); 35kg,20kg/35kg,2.5kg; LF Bp VO (61/51cm); SB 20/15kg; 15 R-pull Ly2stand (str Kns)

Beg3 – B-run (15/8kg); LF Bp VO (51cm); SB 10/5kg; 15 R-pull Ly2stand (bnt hips/Kns)

Sub’s –

Shoulders

Sled Pull/push – if sore on push then pullx2

L/Bp-VO – straight arm bps

RC – Lite or Rope Rows

B/Run – fine

Back –

Sled Pull/push – sled push (lighter increased distance)

L/Bp-VO – straight arm bps (lower climb over)

RC – Lite or Rope Rows

B/Run – Airbike 5x distance

Knees –

Sled Pull/push – sled push (lighter increased distance)

L/Bp-VO – straight arm bps (lower climb over)

RC – Fine

B/Run – 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 – In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 (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  

Featured Video – Miles to Madison 12.21: Love, Sacrifice, and Dedication — CrossFit Games (Video courtesy of CrossFit, Inc)

ONLINE WHITEBOARD/COACHING – 131121 

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) T/Challenge (Oct Re-Test) (Nov TC Pre-Test) – Test 1, 2 and 3

For the rest…

1) Practice Muscle-ups

Score = For Quality

then…

2) In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008

Nate (CFHQ 211104/180905)

Complete as many rounds as possible in 20 minutes of:

2 muscle-ups

4 handstand push-ups

8 kettlebell swings

♀ 1.5-pood (24kg) kettlebell

♂ 2-pood (32kg) kettlebell

Score = Total Reps

14 Reps/Rnd

Scaling:

This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

CFA LITE Options:

Use KB or closest DB loading (sub 12 KBS if 25/15kg)

RX – M-up Sub 6 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 6 reps on 25/15kg

Int1 – 1 MU; 3 HSPU; 24kg/16kg

Int2 – 2 B-MU (R/B) or 4 Jump B-MU (Bar @ Chin), BOR, 6/6 PU; 1/2 Abm; 24kg/16kg

Int3 – 2 B-MU (B/P) or 4 Jump B-MU (Bar @ Collar Bone), BOR, 6/6 PU; 2/3 Abm; 20kg/12kg

Beg1 – 6 PU (P/G), 6/4 Push-ups (Ts), BOR; PPU (61/Flr); 16kg/10kg

Beg2 – 6 RR (1,5m/1m), 6/6 Push-ups (Ts/Kns), BOR; PPU (Flr/Kns); 12kg/8kg

Beg3 – 6 RR (1m/0,5m), 6/4 Push-ups (Kns), BOR; PPU (Kns); 8kg/5kg

USA Equivalents – CFA LITE Options:

RX – 70lb/52lb or 12 KBS if 55/15lb

Use KB or closest DB loading

RX – M-up Sub 6 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 6 reps on 55/15lb

Int1 – 1 MU; 3 HSPU; 52lb/35lb

Int2 – 2 B-MU (R/B) or 4 Jump B-MU (Bar @ Chin), BOR, 6/6 PU; 1/2 Abm; 52lb/35lb

Int3 – 2 B-MU (B/P) or 4 Jump B-MU (Bar @ Collar Bone), BOR, 6/6 PU; 2/3 Abm; 44lb/26lb

Beg1 – 6 PU (P/G), 6/4 Push-ups (Ts), BOR; PPU (61/Flr); 26lb/22lb

Beg2 – 6 RR (1,5m/1m), 6/6 Push-ups (Ts/Kns), BOR; PPU (Flr/Kns); 26lb/17lb

Beg3 – 6 RR (1m/0,5m), 6/4 Push-ups (Kns), BOR; PPU (Kns); 17lb/11lb

Substitutions:

Shoulder –

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

HSPU – Plus Push-ups 8x

KBS – Russ KBS

Back –

MU – Fine or RR/Strict PU and Push-ups

HSPU – Fine (watch kick-up/dwn) or Plus Push-ups 8x

KBS – Hip thrusers

Knee –

MU – Fine (watch jump-up/dwn)

HSPU – Fine (watch kick-up/dwn)

KBS – 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 – JP putting in the work on “Fran-Kalsu”!

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 – 121121 

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) T/Challenge (Oct Re-Test) (Nov TC Pre-Test) – Test 1, 2 and 3

For the rest…

1) Practice deadlifts, cleans and snatches, cleans

Score = For Quality

CFA LITE Options:

See below

then…

2) CFHQ WOD 211102 (180908)

With a running clock, every minute perform 1 lift and add 10 lb (5kg for CFA).

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

a) Snatch (start 20kg/15kg) add 5kg per lift EMOM

Score = heaviest load (snatch)

b) From heaviest snatch load start cleaning EMOM (add 5kg per lift)…

Score = heaviest load (clean)

c) From heaviest clean load start deadlifting EMOM (add 5kg per lift)…

Score = heaviest load (deadlift)

TC is 40 min (those stronger athletes who need more time can lift for longer)

Scaling:

This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.

CFA LITE Options:

NB – power or squat as needed

USA – 10lb increases

Int1-3/Beg1 – same

Beg2 – add 2-3 kg (4-6lb) per Round

Beg3 – focus on great position and mvt… not for max load and only lift when ready

Substitutions:

Shoulder –

Sn – Clean

Cl – Hang Cleans (as cleand above)

DL – Fine

Back –

Rather do back rehab, include hip thrusters

Knee –

Sn – Clean (limit squat depth as needed)

Cl – Hang Cleans (limit squat depth as needed)

DL – 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 –  Clyde working hard on the rower during 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 – 111121 

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) T/Challenge (Oct Re-Test) (Nov TC Pre-Test) – Test 1, 2 and 3

For the rest…

1) Progress on last week…

OHS 2 – E90sOn90s for 9 min (6 Rnds) (>85% 1RM)

Score = Load

CFA Home Based:

OHS RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

Score = Sum of Load x Reps

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 the following for 15 min:

300 DU

50 Box Step-ups (76cm/61cm)

25 Wall Walks

Score = Total Reps

CFA LITE Options:

Int1 – 270 DU; 45 BSUp; 23 WW

Int2 – 240 DU; 40 BSUp; 22 WW

Int3 – 210 DU; 35 BSUp; 20 WW

Beg1 – 300 DU; 50 BSUp (61/51cm); 25 Half WW

Beg2 – 270 SU; 45 BSUp (61/51cm); 25 Scaled 1 step WW

Beg3 – 240 SU; 45 BSUp (51/41cm); 20 Worm Walks

Substitutions:

Shoulder –

DU/SU – Fine

BSUp – Fine

WW – Push-up hold 4 min

Back –

DU/SU – Fine or Calf Pulses

BSUp – Fine/Reduce height

WW – Push-up hold 4 min

Knee –

DU/SU – Fine or Calf Pulses

BSUp – Fine/Reduce height or airsquat  x2

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 – Rob cooling down!!!! 

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 – 101121 

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) T/Challenge (Oct Re-Test) (Nov TC Pre-Test) – Test 1 and 2

For the rest..

1) Front Squat 3 (85% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)

Score = Load

Home-Based Sub…repeat of last week!

Squat (weighted) 20 – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

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

Complete 20 reps every 2 min, for max total 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)

then…

2) 3 RFT:

400 m Run

15 Power Snatches (35kg/25kg)

30 sec L-sit

TC – 14 min

Score = Time/TC plus 1 sec/sec missed

CFA LITE Options:

HB (DB/KB/BP/Light BB) 22 reps on P/Snaches 25/15kg

Int1 – Weak L-sit; 30/22kg; 25/15kg

Int2 – Weak L-sit; 27/20kg; 22,5/15kg

Int3 – 1 leg L-sit; 25kg/17kg; 20/15kg

Beg1 – T-Sit; 22kg/15kg; 15/10kg

Beg2 – T-Sit (1ft dwn); 20kg/12kg; 10/5kg

Beg3 – F-Bridge; 15kg/8kg; 7.5/2.5kg

CFA LITE Options – USA Equivalents:

HB (DB/KB/BP/Light BB) 22 reps on P/Snaches 25/15kg

Int1 – Weak L-sit; 65/50lb; 55/35lb

Int2 – Weak L-sit; 60/45lb; 50/35lb

Int3 – 1 leg L-sit; 55/35lb; 35/25lb

Beg1 – T-Sit; 50/30lb; 30/20lb

Beg2 – T-Sit (1ft dwn); 45/25lb; 20/10lb

Beg3 – F-Bridge; 30/20lb; 15/5lb

Substitutions:

Shoulder –

Run – Fine

PS – Fine

L-sit – Fine or F/bridge

Back –

Run – Airbike (2.5 x dis)

PS – Fine (from hang) or Hip thruster

L-sit – Fine or F/bridge

Knee –

Run – Airbike (2.5 x dis)

PS – Fine (from hang)

L-sit – Fine or F/bridge

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 – Repost from @daveleveysa on instagram last week… A big thank you 🙏 @yogamanchris @chadtheron @candicetheron5 and young Kenzie for joining @evainsa and I @crossfitalgoa 🙏 for a Wod… always great catching up and getting in a wod together!!!! All the best and enjoy the CF L1 cert seminar @lionsbaycrossfit this weekend!!

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 – 091121 

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) T/Challenge (Oct Re-Test) (Nov TC Test 1) – Test 3…

T/Challenge Test 3 …

Complete 3 Rnds of the following FT:

500m Row or 50 SDHP (20kg/12kg)

25 T2B

12 Burpee Box Jump Over (61cm/51cm)

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

CFA sub RX – T2B (Lying feet to hands)

Int1/2/3/ – same

Beg1 – HLR (or Lying F2H), Bp BSO (61/51cm) or BP BJ (1/0.8m), SDHP (16/10kg)

Beg2 – HKR (or Lying K2H), Bp BSO (51cm)/ Bp BJ (0.8/0.5m), SDHP (12/8kg)

Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), SDHP (8/5kg)

CFA LITE Options – USA Equivalents:

CFA sub RX – T2B (Lying feet to hands)

Int1/2/3/ – same

Beg1 – HLR (or Lying F2H), Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch), SDHP (35/25lb)

Beg2 – HKR (or Lying K2H), Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch), SDHP (25/15lb)

Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch), SDHP (15/10lb)

Substitutions:

Shoulder –

Row/SDHP – Row fine or Russ KB Swing (10 m = 1 Rep)

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

Burpees BJO – Straight arms

Back –

Row/SDHP – Cycle 2.5x dist or SDHP from knees

T2B – F/Bridge 1 = 3 sec (60 sec hold)

Burpees BJO – Straight arms, Step Over (lower)

Knee –

Row/SDHP – Fine or Cycle 2.5x dist or SDHP or SDHP from knees

T2B – fine or LITE

Burpees BJO – Straight arms, Step Over (lower)

then…

2) AMRAP for 10 min:

40 sec Handstand Hold (wall)

10 sec Front Lever Hold (bar/rings)

Score = Total Hold Time

NB – Tuck, Flat Back, straddle, 1 leg straight, 2 legs straight)

CFA LITE Options:

Front Lever RX – legs straight

Int1 – FL-1 leg str

Int2 – FL-straddle

Int3 – FL – Flat Back Hold

Beg1 – Rev WW HS hold; FL – Tuck Hold

Beg2 – PPU Hold (61/51cm) – Tuck Hang (kns 90 deg)

Beg3 – PPU Hold (Flr) – 1x Tuck Hang (1x kns 90 deg)

Substitutions:

Shoulder –

HS Hold – F/Bridge

F/Lever –  scale (under grip) or L-sit (or v’s)

Back –

HS Hold – Fine (Watch kick-up/down) or F/Bridge

F/Lever – Scale (under grip) or L-sit (or v’s)

Knee –

HS Hold – Fine (Watch kick-up/down)

F/Lever – 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 – Training together and working through tough WODS are great bonding time for families … in shot, daughter and father, Crystal and Paul after the tough CFA modified/combo benchmark “Fran-Kalsu”!!

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 – 081121 

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)  T/Challenge (Oct Re-Test) (Nov TC Test 1) – Test 1…

Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:

Burpees (Target 15.24 cm – 6 inches)

Score = Total Reps

Description

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

CFA LITE Options:

Rx to B1 – Same

B2 and B3 – No target (bring feet together and clap overhead)

Sub’s –

Shoulders

Burpees – Straight Arm Burpees

Back –

Burpees – Straight Arm Burpees OR On Box/Table

Knees –

Burpees – Straight Arm Burpees OR On Box/Table

then…

2) T/Challenge (Oct Re-Test) (Nov TC Test 1) – Test 2…

AMRAP 12 minutes of:

30 Double-unders

15 Wall balls (20 lbs to 10′ target/14 lb to 9′ target)

3 Muscle-ups

Score = Total Reps

CFA LITE Options:

RX – M-up Sub 6 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 6 reps on 25/15kg and 15 Thruster sub WB (same load)

Int1 – WB/sub Thr (22.5/15kg), 26 DU, 2 MU or BOR

Int2 – WB/sub Thr (22.5/15kg), 22 DU, 2 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 18 DU, 2 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 30 SU, 6 PU (P/G), 6/4 Push-ups (Ts), BOR

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 25 SU, 6 RR (1,5m/1m), 6/6 Push-ups (Ts/Kns), BOR

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 20 SU, 6 RR (1m/0,5m), 6/4 Push-ups (Kns), BOR

USA Equivalents:

RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 55/35lb and 150 Thruster sub WB (same load)

Int1 – WB/sub Thr (50/35lb), 26 DU, 2 MU or BOR

Int2 – WB/sub Thr (50/35lb), 22 DU, 2 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 18 DU, 2 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), 30 SU, 6 PU (P/G), 6/4 Push-ups (Ts), BOR

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 25 SU, 6 RR (4Ft11″/3Ft3″), 6/6 Push-ups (Ts/Kns), BOR

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 20 SU, 6 RR (3Ft3″/1Ft7″), 6/4 Push-ups (Kns), BOR

Substitutions:

Shoulder –

WB/Thr – Front Squats

DU/SU – Fine

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

Back –

WB/Thr – fine or WB Squats (no throw)

DU/SU – Fine or Calf Pulses

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

Knee –

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

DU/SU – Fine or Calf Pulses

MU – find or PU and Push-ups

CFA CARDIO CLASS (FUN FITNESS)

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

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

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch