Featured Image – Today’s WOD  – CrossFit – Lift, Move, Work Online Comp… see below for details!!!!!

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 – 231021 

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 completed this WOD yesterday, then do a WOD you missed this week … NB – Hero WOD “JT” & he Wall Ball intervals!

CrossFit – Lift, Move, Work Online Comp

Click the link for full details and to register!! Cost is $10.

https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/ – full details

Which track will present the right challenge for you?

The three components in Lift Move Work must be completed sequentially in a single 20-minute session as follows:

Minutes 0-4: Lift (4 minutes)

Minutes 4-6: Rest (2 minutes)

Minutes 6-10: Move (4 minutes)

Minutes 10-12: Rest (2 minutes)

Minutes 12-20: Work (8 minutes)

Minutes 20+: Celebrate with friends, take a nap, etc.

Visit CrossFit.Leaderboards.com to learn more information. LINK ABOVE

The competition will begin with the release of the scorecards at 12 p.m. (noon) PT on Thursday, Oct. 21. From there, athletes will have until Monday, Oct. 25, at 12 p.m. (noon) PT to complete each test and submit their scores.

LIFT

FROM MINUTES 0-4, ESTABLISH:

TRACKS 1, 2 & 3

1-rep-max clean

Adaptive Divisions

UPPER EXTREMITY: 1-rep-max deadlift

LOWER EXTREMITY: 1-rep-max clean

NEUROMUSCULAR: 1-rep-max clean

VISION: 1-rep-max clean

SHORT STATURE: 1-rep-max clean

SEATED (with hip function): 1-rep-max clean

SEATED (without hip function): 1-rep-max clean

INTELLECTUAL: 1-rep-max deadlift

Score = Load (lb. and kg)

then…

MOVE

FROM MINUTES 6-10, COMPLETE AS MANY REPS AS POSSIBLE OF:

TRACK 1: Bar muscle-ups

TRACK 2: Pull-ups

TRACK 3: Ring rows

Adaptive Divisions

UPPER EXTREMITY: Alternating single-leg squats

LOWER EXTREMITY: Pull-ups

NEUROMUSCULAR: Pull-ups

VISION: Pull-ups

SHORT STATURE: Pull-ups

SEATED (with hip function): Pull-ups

SEATED (without hip function): Pull-ups

INTELLECTUAL: Alternating single-leg squats

Score = Total Reps

then…

WORK

FROM MINUTES 12-20, COMPLETE AS MANY REPS AS POSSIBLE OF:

TRACK 1:

30 double-unders

8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.

8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.

8 lateral burpees over the dumbbell

TRACK 2:

20 double-unders

6 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.

6 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.

6 burpees

TRACK 3:

20 single-unders

5 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.

5 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.

5 burpees

Adaptive Divisions

UPPER EXTREMITY:

30 double-unders

12 single-arm dumbbell push presses, ♀35 lb./♂50 lb.

8 lateral burpees over the dumbbell

LOWER EXTREMITY:

30 single-unders

8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.

8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.

8 burpees

NEUROMUSCULAR:

20 single-unders

6 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.

6 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.

6 burpees

VISION:

30 single-unders

8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.

8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.

8 burpees

SHORT STATURE:

30 double-unders

8 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.

8 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.

8 burpees

SEATED (with hip function):

5-cal arms only airbike

5 single-arm presses (left arm), ♀20 lb./♂35 lb.

5 single-arm presses (right arm), ♀20 lb./♂35 lb.

10 U-Turns

SEATED (without hip function):

5-cal arms only airbike

5 single-arm presses (left arm), ♀15 lb./♂25 lb.

5 single-arm presses (right arm), ♀15 lb./♂25 lb.

10 U-Turns

INTELLECTUAL:

20 lateral hops

5 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.

5 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.

5 burpees

Score = Total Reps

Scorecards will be available here at the start of competition: Thursday, Oct. 21 at 12 p.m. (noon) PT

Metric equivalents –

♀20 lb./♂35 lb.

♀35 lb./♂50 lb.

15 lb. – 7kg ; 20 lb. – 10kg ; 25 lb. – 11.3kg ; 30 lb. – 13.6kg ; 35 lb. – 15kg; 50lb – 22.5kg

Substitutions:

*see diff adaptive divisions for sub’s and/or below as per usual…

Shoulder –

Clean – Fine or DL

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

DU/SU – Fine or Jump Clap

DB PP – Hang Power Clean

Bps – Fine or Str arm bps

Back –

Clean – Hip Thrusters (loaded)

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

DU/SU – Fine or Calf Pulses

DB PP – Srict Press or Fine

Bps – Fine or Box/Str arm bps

Knee –

Clean – Muscle Clean or Hang Muscle clean

MU – find or PU and Push-ups

DU/SU – Fine or Calf Pulses

DB PP – Fine or Srict Press

Bps – Fine or Box/Str arm bps

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 – Today’s WOD  – CrossFit – Lift, Move, Work Online Comp… see below for details!!!!!

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 – 221021 

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!

CrossFit – Lift, Move, Work Online Comp

Click the link for full details and to register!! Cost is $10.

https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/ – full details

Which track will present the right challenge for you?

The three components in Lift Move Work must be completed sequentially in a single 20-minute session as follows:

Minutes 0-4: Lift (4 minutes)

Minutes 4-6: Rest (2 minutes)

Minutes 6-10: Move (4 minutes)

Minutes 10-12: Rest (2 minutes)

Minutes 12-20: Work (8 minutes)

Minutes 20+: Celebrate with friends, take a nap, etc.

Visit CrossFit.Leaderboards.com to learn more information. LINK ABOVE

The competition will begin with the release of the scorecards at 12 p.m. (noon) PT on Thursday, Oct. 21. From there, athletes will have until Monday, Oct. 25, at 12 p.m. (noon) PT to complete each test and submit their scores.

LIFT

FROM MINUTES 0-4, ESTABLISH:

TRACKS 1, 2 & 3

1-rep-max clean

Adaptive Divisions

UPPER EXTREMITY: 1-rep-max deadlift

LOWER EXTREMITY: 1-rep-max clean

NEUROMUSCULAR: 1-rep-max clean

VISION: 1-rep-max clean

SHORT STATURE: 1-rep-max clean

SEATED (with hip function): 1-rep-max clean

SEATED (without hip function): 1-rep-max clean

INTELLECTUAL: 1-rep-max deadlift

Score = Load (lb. and kg)

then…

MOVE

FROM MINUTES 6-10, COMPLETE AS MANY REPS AS POSSIBLE OF:

TRACK 1: Bar muscle-ups

TRACK 2: Pull-ups

TRACK 3: Ring rows

Adaptive Divisions

UPPER EXTREMITY: Alternating single-leg squats

LOWER EXTREMITY: Pull-ups

NEUROMUSCULAR: Pull-ups

VISION: Pull-ups

SHORT STATURE: Pull-ups

SEATED (with hip function): Pull-ups

SEATED (without hip function): Pull-ups

INTELLECTUAL: Alternating single-leg squats

Score = Total Reps

then…

WORK

FROM MINUTES 12-20, COMPLETE AS MANY REPS AS POSSIBLE OF:

TRACK 1:

30 double-unders

8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.

8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.

8 lateral burpees over the dumbbell

TRACK 2:

20 double-unders

6 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.

6 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.

6 burpees

TRACK 3:

20 single-unders

5 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.

5 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.

5 burpees

Adaptive Divisions

UPPER EXTREMITY:

30 double-unders

12 single-arm dumbbell push presses, ♀35 lb./♂50 lb.

8 lateral burpees over the dumbbell

LOWER EXTREMITY:

30 single-unders

8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.

8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.

8 burpees

NEUROMUSCULAR:

20 single-unders

6 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.

6 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.

6 burpees

VISION:

30 single-unders

8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.

8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.

8 burpees

SHORT STATURE:

30 double-unders

8 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.

8 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.

8 burpees

SEATED (with hip function):

5-cal arms only airbike

5 single-arm presses (left arm), ♀20 lb./♂35 lb.

5 single-arm presses (right arm), ♀20 lb./♂35 lb.

10 U-Turns

SEATED (without hip function):

5-cal arms only airbike

5 single-arm presses (left arm), ♀15 lb./♂25 lb.

5 single-arm presses (right arm), ♀15 lb./♂25 lb.

10 U-Turns

INTELLECTUAL:

20 lateral hops

5 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.

5 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.

5 burpees

Score = Total Reps

Scorecards will be available here at the start of competition: Thursday, Oct. 21 at 12 p.m. (noon) PT

Metric equivalents –

♀20 lb./♂35 lb.

♀35 lb./♂50 lb.

15 lb. – 7kg ; 20 lb. – 10kg ; 25 lb. – 11.3kg ; 30 lb. – 13.6kg ; 35 lb. – 15kg; 50lb – 22.5kg

Substitutions:

*see diff adaptive divisions for sub’s and/or below as per usual…

Shoulder –

Clean – Fine or DL

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

DU/SU – Fine or Jump Clap

DB PP – Hang Power Clean

Bps – Fine or Str arm bps

Back –

Clean – Hip Thrusters (loaded)

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

DU/SU – Fine or Calf Pulses

DB PP – Srict Press or Fine

Bps – Fine or Box/Str arm bps

Knee –

Clean – Muscle Clean or Hang Muscle clean

MU – find or PU and Push-ups

DU/SU – Fine or Calf Pulses

DB PP – Fine or Srict Press

Bps – Fine or Box/Str arm bps

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 – Wiehann on L-sitting!

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 – 211021 

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)

a) NB T/Challenge Members who missed Test 1/2/3 must please complete today!

1) Progress on last week…

OHS 3 – E90sOn90s for 9 min (6 Rnds) (>75% 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) Complete 27-21-15 of the following couplet FT:

T2B

TNG Power Cleans (70kg/52kg)

Score = Total Reps

TNG – Min of 3 reps must be completed TNG (last rep can be dropped)

CFA LITE Options:

Home sub RX – DB/KB/Light (25/15kg) Power Clean 39-33-27

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65/45kg or 22.5/15kg

Int2 – 60/40kg or 22.5/15kg

Int3 – 55/38kg or 20/12kg

Beg1 – 45/30kg or 15/10kg; HLR (or Lying F2H)

Beg2 – 35/25kg or 12/8kg; HKR (or Lying K2H)

Beg3 – 30/20kg or 8/5kg; Sitting (K2C)

USA Equivalents:

RX BB – 155lb/115lb

Home sub RX – DB/KB/Light BB (55/35lb) Power Clean 39-33-27

CFA sub RX – T2B (Lying feet to hands)

Int1 – 145/100lb or 50/35lb

Int2 – 130/90lb or 50/35lb

Int3 – 120/85lb or 45/25lb

Beg1 – 100/65lb or 35/20lb; HLR (or Lying F2H)

Beg2 – 75/55lb or 20/25lb; HKR (or Lying K2H)

Beg3 – 65/45lb or 15/10lb; Sitting (K2C)

Substitutions:

Shoulder –

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

PC – Fine or Deadlift

Back –

T2B – F/Bridge 1 = 3 sec (20 sec hold = 7 reps)

PC – Hang Power Clean (lighter) or Hip Thrusters

Knee –

T2B – Fine or LITE (watch jump-up/drop-off)

PC – Hang Power Clean

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 – Bronscor – Health & Wellness training day for one of our sponsors!!

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 – 201021 

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)

a) NB T/Challenge Members who missed Test 1/2/3 must please complete today!

1) HERO WOD – JT …

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005

Complete 21-15-9 of the following FT:

HSPU

Ring Dips

Push-ups

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – same

Int2 – 1/2 Abm;

Int3 – 2/3 Abm;

Beg1 – PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/F-12-9-6);

Beg2 – PPU 51cm/Flr; Seated P-Dips (str), Push-ups (12-9-6 Ts/21-15-9 Kns)

Beg3 – PPU Flr/Kns; Seated P-Dips (bnt), Push-ups (kns/12-9-6 kns)

Substitutions:

Shoulder inj –

HSPU – Plus Push-ups (2 for 1)

RD – N-Hold

PU – F-Bridge (42-30-18 sec)

Knee/Back –

HSPU – Piked PU (watch kick-up); If Piked niggles – do Push-ups (so back then would do double push-ups)

RD and PU – fine

then…

2) Complete 4 Rnds of the following AMRAP (12 minutes):

2 min AMRAP Wall Balls (20 lbs to 10′ target/14 lb to 9′ target)

Rest 1 min

Score = Total Reps

CFA LITE Options:

RX – 15 Thruster sub WB (25/15kg)

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)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

USA Equivalents:

RX – 15 Thruster sub WB (55/35lb)

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)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb)

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb)

Substitutions:

Shoulder –

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 and Meg on 7 min of Target Burpees!:)

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 – 161021 

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)

a) NB T/Challenge Members who missed Test 1/2/3 must please complete today!

OR

Repeat from 17 Oct 2020…

Complete the following FT:

1 Mile Run (1609m)

50 DB Snatch (25kg/15kg)

50 Strict HSPU

50 GHD Sit-ups

50 m Handstand Walk

1/2 Mile Run (804.5m)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 22.5/15kg; 40 S/HSPU; 35 GHD SU or W-SU; 45m HSW

Int2 – 20/15kg; 1/2 Abm; W-SU; 40m HSW

Int3 – 16/12kg; 2/3 Abm; W-SU; 35m HSW or 12 WW

Beg1 – 15/10kg; PPU (61cm/flr); W-SU; 12 half WW

Beg2 – Run 1200m-600m; 12/8kg; PPU (Flr/Kns); Sit-up; BW (Bnt)

TC/Beg3 – 40 Reps, Run 1000m-500m; 8/5kg; 50/40 PPU (Kns); Sit-up; BW (str)

USA Equivalents – CFA LITE Options:

Int1 – 50/35lb; 40 S/HSPU; 35 GHD SU or W-SU; 45m HSW

Int2 – 50/35lb; 1/2 Abm; W-SU; 40m HSW

Int3 – 45/25lb; 2/3 Abm; W-SU; 35m HSW or 12 WW

Beg1 – 35/25lb; PPU (61cm/flr); W-SU; 12 half WW

Beg2 – Run 1200m-600m; 25/20lb; PPU (Flr/Kns); Sit-up; BW (Bnt)

Beg3 – Run 1000m-500m; 15/10lb; 50/40 PPU (Kns); Sit-up; BW (str)

Substitutions:

Shoulder –

Run – 2.5x Cycle

DB Sn – DB Clean

S-HSPU – Plus PU (3 for 1)

GHD SU/W-SU – Fine

HSW/WW – Top Hold Push-up position – opp sh taps (3 for 1)

Back –

Run – Fine or 2.5x Cycle

DB Sn – Hip Thrusters (loaded)

S-HSPU – Fine or Lite version

GHD SU/W-SU – Front Bridge (3sec for 1 rep)

HSW/WW – Fine (watch kick-up/down) or Top Hold Push-up position – opp sh taps (3 for 1)

Knee –

Run – Fine or 2.5x Cycle

DB Sn – Hip Thrusters (loaded)

S-HSPU – Fine or Lite version

GHD SU/W-SU – Front Bridge (3sec for 1 rep)

HSW/WW – Fine (watch kick-up/down) or Lite Version

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 on single-unders!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started this week – If you are interested in our next Challenge (later this month – date TBA) … please see 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 – 151021 

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!

T/Challenge Test 1/2/3 if missed!!

for the rest…

1) Thrusters 3 – E2ndMon2ndM for 10 min (5 Rnds) (>80% 1RM)

Score = Load

CFA Home Based:

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

Score = Sum of Load x Reps

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

TC Group – from floor (DL, HPC, 2 FS)

then…

2) Complete 5 Rnds of the following with a BB (60/40kg):

12 Hang Power Cleans

6 Front Squats

3 Thrusters

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 15-12-9 Reps on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg

Beg3 – 25/17kg; 8/5kg

CFA LITE Options – USA Equivalents:

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – 15-12-9 Reps on 55/35lb

Int1 – 120/80lb; 50/35lb

Int2 – 115/75lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 100/65lb; 35/20lb

Beg2 – 75/50lb; 20/25lb

Beg3 – 55/35lb; 15/10lb

Substitutions:

Shoulder –

HPC – Fine or DL

FS – Fine

Thr – Front Squat plus 6 push-ups or 18 Plus Push-ups (3 for 1)

Back –

HPC – Hip Thrusters (loaded)

FS – Airsquas (banded)

Thr – PVC (banded)

Knee –

HPC – Muscle Clean or Hang Muscle clean

FS – Fine or limit depth and load

Thr – Fine or Front Squat or Hip Thrusters (but lighter)

CFA CARDIO CLASS (FUN FITNESS)

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

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

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch