Featured Image – Dave and Eva competing at “United We Stand” competition in 2013, seen here on a trail/obstacle/mud run in Durban!!!!! 

Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started on Monday!! For more info on these Challenges… please click the link below! 

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 – 051121 

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) Fran-Kalsu combo of the HERO WOD “Kalsu” and the benchmark “Fran”

CFA Benchmark WOD “Fran-Kalsu” – Complete the following FT:

100 Thrusters (61kg/43kg) FT but EMOM starting at 0 min complete…

At Zero and Even min – 5 BB Facing Burpees

Odd min – 8 C2C Pull-ups

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 55/38kg, 7 C2B

Int2 – 50/35kg, 4 BBF Bps, 6 C2B

Int3 – 43/30kg, 4 BBF Bps, 8 PU

Beg1 – 35/25kg, 3 BBF Bps, 6 PU (G/P)

Beg2 – 25/17kg, 3 BBF Bps (Step Over), 8 RR (1/0.5m)

Beg3 – 20/12kg, 2 BBF Bps (Step Over), 8 RR (0.5/0m)

TC New – cap 18 min

CFA LITE Options – USA Equivalents:

RX – 135/95lb, 5 BBF Bps, 9 C2B

Int1 – 120/85lb, 7 C2B

Int2 – 110/75lb, 4 BBF Bps, 6 C2B

Int3 – 95/65lb, 4 BBF Bps, 8 PU

Beg1 – 75/55lb, 3 BBF Bps, 6 PU (G/P)

Beg2 – 55/35kg, 3 BBF Bps (Step Over), 8 RR (1/0.5m)

Beg3 – 45/25kg, 2 BBF Bps (Step Over), 8 RR (0.5/0m)

Substitutions:

Shoulders inj –

Thrusters – Squats (Front/on shlder)

Burpees – Straight Arm Bps

C2B – RR/BOR and Rev Grip Srict PU 60%

Back/Knee inj –

Thrusters – Banded Hip Thrusters

Burpees – EMOM 5 Push-ups (Toes/Kns/Table)

C2B – Srict PU 60% or RR (back), knee – fine (watch jump-up/drop down)

CFA CARDIO CLASS (FUN FITNESS)

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

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

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – From left… Alex, Audrey and Tasmin on the spicy Hero WOD “Randy”!

Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started on Monday!! For more info on these Challenges… please click the link below! 

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 – 031121 

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 (80% 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) AMRAP 15 minutes of:

100 Double-unders

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

10 Muscle-ups

Score = Total Reps

CFA LITE Options:

RX – M-up Sub 30 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 20 reps on 25/15kg and 40 Thruster sub WB (same load)

Int1 – WB/sub Thr (22.5/15kg), 90 DU, 6 MU or BOR

Int2 – WB/sub Thr (22.5/15kg), 80 DU, 8 B-MU (R/B) or 16 Jump B-MU (Bar @ Chin), BOR

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 70 DU, 8 B-MU (B/P) or 16 Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 100 SU, 20 PU (P/G), 20/16 Push-ups (Ts), BOR

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 90 SU, 20 RR (1,5m/1m), 20/20 Push-ups (Ts/Kns), BOR

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 80 SU, 20 RR (1m/0,5m), 20/16 Push-ups (Kns), BOR

CFA LITE Options – USA Equivalents:

RX – M-up Sub 30 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 20 reps on 55/35lb and 40 Thruster sub WB (same load)

Int1 – WB/sub Thr (50/35lb), 90 DU, 6 MU or BOR

Int2 – WB/sub Thr (50/35lb), 80 DU, 8 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 70 DU, 8 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), 100 SU, 20 PU (P/G), 20/16 Push-ups (Ts), BOR

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 80 SU, 20 RR (4Ft11″/3Ft3″), 20/20 Push-ups (Ts/Kns), BOR

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 70 SU, 20 RR (3Ft3″/1Ft7″), 20/16 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

Featured Image – Mike working hard on a FUN but tough sled WOD yesterday!!!!!

Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started last night!! For more info on these Challenges… please click the link below! 

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 – 021121 

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) AMRAP the following for 16 min:

7 Burpee Box Jump Overs (61cm/51cm)

200 m Run

* 200 m = 20 reps

** 1 Rnd = 27 reps

Score = Total Reps

(27 Reps/Rnd)

CFA LITE Options:

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

In1/2/3 – same

Beg1 – BBSO (61cm/51cm)

Beg2 – 5 BBSO (51cm); Run 150m (20 Reps/Rnd)

Beg3 – 4 BBSO (41cm); Run 100m (14 Reps/Rnd)

New TC – 12 min

Substitutions:

Shoulder –

BBJO – Str arm

Run – Fine

Back –

BBJO – Str arm; step-over

Run – Airbike

Knee –

BBJO – Step-over

Run – Fine or Airbike

then…

2) Accumulate the following holds FT, mixing as you please:

2 min Neural Hold – Rings

2 min HS Hold

2 min L-sit

TC – 12 min

Score = Time/TC plus 1 sec/sec missed

CFA LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit; Dip Bar/Box Hold; Rev WW HS hold

Beg2 – T-Sit (1ft dwn); PU (top hold); PPU Hold (61/51cm)

Beg3 – F-Bridge; PU (top hold); PPU Hold (Flr)

New TC – 1 min each

Substitutions:

Shoulder –

DU/SU – Fine

SSD – Fine

HPS – HP Clean

PS – Power Clean

Back –

DU/SU – Fine or Calf Pulses

SSD – Hip thruster

HPS – Hang Muscle Snatch (ligher)

PS – Hang Power Snatch

Knee –

DU/SU – Fine or Calf Pulses

SSD – Fine

HPS – Fine

PS – 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 – HERO WOD “Randy” – is a CrossFit Hero WOD named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children. Randy first appeared on the CrossFit website 13 February 2008 (Image courtesy of CrossFit, Inc).

Featured Video – Miles to Madison Ep. 11.21: Passion Lifts the Community (Video courtesy of CrossFit, Inc)

Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts tonight a 19:45 with our Kick-start meeting!!!!! If you are interested – last chance to sign-up … please click the link below! 

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 – 011121 

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!

NB – Cardio Class does the Randy Variant

1) Complete the Benchmark – Randy – 75 Snatches (any) 34kg/25kg – FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

Home-Based/Cardio Class Randy Variant – 100 DB Snatches (25kg/15kg) – FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

HB (DB/KB/BP/Light BB) 25/15kg

Int1 – 30/22kg; 25/15kg

Int2 – 27/20kg; 22,5/15kg

Int3 – 25kg/17kg; 20/15kg

Beg1 – 22kg/15kg; 15/10kg

Beg2 – 20kg/12kg; 10/5kg

Beg3 – 15kg/8kg; 7.5/2.5kg

CFA LITE Options – USA Equivalents:

HB (DB/KB/BP/Light BB) 55/35lb

Int1 – 65/50lb; 55/35lb

Int2 – 60/45lb; 50/35lb

Int3 – 55/35lb; 35/25lb

Beg1 – 50/30lb; 30/20lb

Beg2 – 45/25lg; 20/10lb

Beg3 – 30/20lb; 15/5lb

then…

2) In groups of 4 – AMRAP 15 min of:

8m Sled Push (low bar OR high bar) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg).

Once you finished your sled push, complete 5 airsquats and 3 burpees. Rest as needed btwn each sled push.

Score = Total Reps

1m = 1Rep  ;  1 cal = 1 Rep

Note – Sled Push – low bar 1 way, high bar other!

CFA LITE Options:

RX/Int1/2/3 – same

Beg1 – 35kg,25kg/35kg,5kg

Beg3 – 35kg,15kg/35kg,0kg

CFA LITE Options – USA Equivalents:

RX/Int1/2/3 – 77lb /77lb

Beg1 – 77lb,55lb/77lb,10lb; 4 AS, 2 Bps

Beg3 – 77lb,35lb/77lb,0kg; 3 AS, 2 Bps

Substitutions:

Shoulder –

Sled Push – Fine or Harness (pull)

Bps – Str arm

AS – Fine

Back –

Sled Push – Fine or Airbike (4-6 cal)

Bps – Str arm

AS – Fine or hip lifts

Knee –

Sled Push – Fine

Bps – Fine

AS – 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 – THE HERO WOD “Kalsu” – This WOD is in Honour of Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player!

Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts 1 November – If you are interested in our next Challenge … please click the link below! 

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 – 301021 

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!

THE HERO WOD “Kalsu” (last completed 30 March 20 ; 10 Sep 20)

This WOD is in Honour of Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player 

HERO WOD “Kalsu” – Complete the following FT:

100 Thrusters (61kg/43kg) but EMOM starting at 0 min, 5 BB Facing Burpees

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 55/38kg

Int2 – 50/35kg, 4 BBF Bps

Int3 – 43/30kg, 4 BBF Bps

Beg1 – 35/25kg, 3 BBF Bps

Beg2 – 25/17kg, 3 BBF Bps (Step Over)

Beg3 – 20/12kg, 2 BBF Bps (Step Over)

CFA LITE Options – USA Equivalents:

RX – 135/95lb, 5 BBF Bps

Int1 – 120/85lb

Int2 – 110/75lb, 4 BBF Bps

Int3 – 95/65lb, 4 BBF Bps

Beg1 – 75/55lb, 3 BBF Bps

Beg2 – 55/35kg, 3 BBF Bps (Step Over)

Beg3 – 45/25kg, 2 BBF Bps (Step Over)

Substitutions:

Shoulders inj –

Thrusters – Squats (Front/on shlder)

Burpees – Straight Arm Bps

Back/Knee inj –

Thrusters – Banded Hip Thrusters

Burpees – EMOM 5 Push-ups (Toes/Kns/Table)

CFA CARDIO CLASS (FUN FITNESS)

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

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

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Young Caleb on some “Battle Ropes” during our NEW Cardio Class!

Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts 1 November – If you are interested in our next Challenge … please click the link below! 

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 – 291021 

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) Practice Double-Unders

Score = For Quality

CFA LITE Options:

Practice Single-Unders

then…

2) Repeat from 15 Jan 21…

Complete the following triplet FT:

Run 1000m-800m-600m-400m-200m

Row 1000m-800m-600m-400m-200m

DU 100 – 80 – 60 – 40 – 20

TC – 26 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Row sub SDHP 100-80-60-40-20 (20kg/13kg)

Int1/2/3 – same

Beg1 – 16/12kg

Beg2 – 12/8kg

Beg3 – 8/5kg

CFA LITE Options – USA Equivalents:

Row sub SDHP 100-80-60-40-20 (20kg/13kg)

Int1/2/3 – same

Beg1 – 35/25lb

Beg2 – 25/17lb

Beg3 – 17/11lb

Substitutions:

Shoulder –

Run – Fine

Row/SDHP – Row fine but sub SDHP w Russ KBS

DU – Fine

Back –

Run – Fine or Cycle (or light sled drag – 20% Distance)

Row/SDHP – Cycle

DU – Fine or Calf Pulses

Knee –

Run – Fine or Cycle (or light sled drag – 20% Distance)

Row/SDHP – SDHP from Kns

DU – Fine or Calf Pulses

CFA CARDIO CLASS (FUN FITNESS)

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

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

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Abby working hard during a Mecon with many light Power Snatches

Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts 1 November – If you are interested in our next Challenge … please click the link below! 

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 – 281021 

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 3 – E90sOn90s for 9 min (6 Rnds) (>80% 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!

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) Complete 3 Rnds of the following for Max Reps:

AMRAP 3 min:

4 Muscle-ups

4 OHS (60kg/40kg)

Rest 2 min

Score = Total Reps

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 7 Reps ; BOR sub 12 Reps (25kg/15kg) and 8 Push-ups

Int1 – 55/36kg; 22.5/15kg; 3 MU or BOR, PU

Int2 – 53/34kg; 22.5/15kg; 4 B-MU (R/B) or 8 Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – 50/32kg; 20/12kg; B-MU (B/P) or 8 Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – 45/30kg; 15/10kg; 8 PU (G/P), 8/6 Push-up or BOR,PU

Beg2 – 35/22kg; 12/8kg; 8 RR (1/0.5m), 6 PU/8 PU (kns) or BOR, PU

Beg3 – 25/17kg; 8/5kg; 8 RR (1/0.5m), 8 PU(kns)/6 PU (kns) or BOR, PU

CFA LITE Options – USA Equivalents

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – 7 Reps ; BOR sub 12 Reps  (55/35lb) and 8 Push-ups

Int1 – 120/80lb; 50/35lb; 3 MU or BOR, PU

Int2 – 115/75lb; 50/35lb; 4 B-MU (R/B) or 8 Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – 110/70lb; 45/25lb; B-MU (B/P) or 8 Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – 100/65lb; 35/20lb; 8 PU (G/P), 8/6 Push-up or BOR,PU

Beg2 – 75/50lb; 20/25lb; 8 RR (1/0.5m), 6 PU/8 PU (kns) or BOR, PU

Beg3 – 55/35lb; 15/10lb; 8 RR (1/0.5m), 8 PU(kns)/6 PU (kns) or BOR, PU

Substitutions:

Shoulder –

MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)

OHS – F/squat

Back –

MU – Rev Grip PU or RR or BOR and Push-ups

OHS – Hip Thrusters (2x) or Lighter (banded)

Knee –

MU – Fine (watch jump-up/drop-off)

OHS – Hip Thrusters (2x) or Lighter (Banded)

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