Featured Image – Clyde working hard and smart … on some L-sitting a our NEW FACILITY (23A Frank Street, Newton Park)!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

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 – 300921 

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

1) Hang Squat Clean Plus 2 Front Squats – E90sOn90s 6 Rnds (9 min) (Climb to Max Day)

Score = Load

Home-Based sub:

Hang Squat Clean Plus 2 Front Squats – RM E2ndMon2ndM 5 Rnds (10 min) (Max Total Loading)

Score = sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

CFA LITE Options:

Keep loading at a level so that great technique is maintained

Sub’s – see below

then…

2) CrossFit HQ WOD 200923 / 170605

Complete the 21-15-9 reps for time of:

Dumbbell Hang Squat Cleans

HSPU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

♀ 35-lb. (15kgx2) DBs ♂ 50-lb. (22.5kgx2) DBs

OR use KB’s OR Wall Ball

CFA LITE Options:

Try use an odd object i.e. Back Pack over DB/KB/Light BB Home-Based sub Below!

2 x DB or KB OR Double Load and use 1 implement!

Int1 – 22.5/15kg; 18-12-6 HSPU

Int2 – 20/15kg; 1/2 Abm

Int3 – 16/12kg; 2/3 Abm

Beg1 – 15/10kg; PPU (61/51cm)

Beg2 – 12/8kg; PPU (51cm/Flr)

Beg3 – 8/5kg; PPU (Flr/Kns)

USA Equivalents – CFA LITE Options:

Try use an odd object i.e. Back Pack over DB/KB/Light BB Home-Based sub Below!

2 x DB or KB OR Double Load and use 1 implement!

Int1 – 50/35lb; 18-12-6 HSPU

Int2 – 50/35lb; 1/2 Abm

Int3 – 45/25lb; 2/3 Abm

Beg1 – 35/25lb; PPU (61/51cm)

Beg2 – 25/20lb; PPU (51cm/Flr)

Beg3 – 15/10lb; PPU (Flr/Kns)

Substitutions:

Shoulders –

HSC – Romanian Deadlifts and F/Squat

HSPU – Plus Pushups (3 for 1)

Back –

HSC – Romanian Deadlifts and F/Squat

HSPU – Strict HSPU or Plus Pushups (3 for 1)

Knee –

HSC – Romanian Deadlifts and F/Squat

HSPU – Fine (watch kick-ip/drop-down)

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 – Eva volunteering and working hard at laying our flooring at our NEW FACILITY!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

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 – 290921 

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

1) Complete the following FT:

Burden Run (25kg/15kg) 1 mile (1609m)

Rest 3 minutes

Run 1 mile (1609m)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 

10m = 1 Rep

Equip – Any load (DB/BB/Back Pack/Water Container)

Int1 – 20/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg, 1 km (0.621 miles) each

Beg3 – 8/5kg, 1 km (0.621 miles) each

Substitutions:

Shoulder –

B/Run and Run – Fine

Back –

B/Run – Burden Walk or Sled/object Drag (walking) or cycle

Run – cycle or ligher sled/object drag

Knee –

B/Run – SDHP from hips or Burden Walk or Sled/object Drag (walking) or cycle

Run – cycle or ligher sled/object drag

then…

2) Complete the following FT:

4 min L-sit

TC – 10 min

Score = Time/TC plus 1 sec/sec missed

Equipment Options:

2 Chairs/Boxes

CFA LITE Options:

Int1/2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit

Beg2 – T-sit (1 Ft dwn)

Beg3 – F-Bridge

Substitutions:

Shoulder –

Scale to appropriate level on each

Back/Knee –

Scale to appropriate level on each (back – front bridge safest)

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 – Part of our first 8:30 Class at our NEW FACILITY!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

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 – 280921 

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

1) Push Jerk 2 – E90sOn90s for 6 Rnds (9 min) (Max Day)

Score = Max Load

CFA Home Based:

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

Score = sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

CFA LITE Options:

Keep loading at a level so that great technique is maintained

Sub’s – see below

then…

2) CrossFit HQ WOD 200925 / 130728

CrossFit Games Workout

2007 / 2013 CrossFit Games Event – 2007 Hopper

For time:

1,000-meter row

Then, 5 rounds of:

25 pull-ups

7 push jerks

♀ 85 lb (38kg) / ♂ 135 lb (61kg)

TC – 15 min (CFA extended TC 20 min)

Score = Time/Tc plus 1 sec/rep missed

CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

Row Sub SDHP Rx – 20/12kg KB or 20/15kg BB (SDHP uses KB/DB load for subs)

RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 10 reps on PJ 25/15kg and 36 Reps on BOR

Int1 – 20 PU/BOR 45/30kg; 22.5/15kg

Int2 – 18 PU BOR 40/25kg; 20/15kg

Int3 – 15 PU BOR 35/20kg; 16/12kg

Beg1 – PU (P/G)/BOR 30/15kg; 16/10kg

Beg2 – RR (1,5m/1m)/BOR 20/12kg; 12/8kg

Beg3 – RR (1m/0,5m)/BOR 15/8kg; 8/5kg

USA Equivalents – CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

Row Sub SDHP Rx – 45/35LB KB/BB or closest KB

Rx – (BB) 135/85lb; Single-arm BOR (DB/KB/B-Pack) or or light BB 10 reps on PJ 55/35lb and 36 Reps on BOR

Int1 – 20 PU/BOR 100/65lb; 50/35lb

Int2 – 18 PU BOR 90/55lb; 50/35lb

Int3 – 15 PU BOR 35/20kg; 75/45lb; 45/25lb

Beg1 – PU (P/G)/BOR 65/35lb; 35/25lb

Beg2 – RR (4Ft11″/3Ft3″)/BOR; 45/25lb; 25/20lb

Beg3 – RR (3Ft3″/1Ft7″)/BOR; 35/20lb; 15/10lb

Substitutions:

Shoulder –

Row – Fine

or SDHP – Sub with Russian KBS

PU – Rev Grip Strict (60%)/RR

PJ – Hang Power Clean

Back –

Row – Cycle (2.5x dist) or High Hang SDHP

PU – Strict (60%)/RR

PJ – Strict Press

Knee –

Row – Cycle (2.5x dist) or High Hang SDHP

PU – Fine (watch Jump up/drop down)

PJ – Fine or Strict Press

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 start of our NEW home!!!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

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 – 270921 

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

1) AMRAP the following for 9 min:

10 Pistol Squats

10 m HS Walk

Score = Total Reps

HSW 10 m = 10 reps

CFA LITE Options:

Int1 – 6 Pistols; 9m HSW

Int2 – Ass. Pistols (band/hold object lightly); 8m HSW

Int3 – Pistols (hip crease just above horiz); 6m HSW or 2 WW

Beg1 – Lunges (alt.); 2 Half WW

Beg2 – Lunges (alt.); Bear Walk (Str)

Beg3 – Static Lunges; Bear Walk (Bnt)

Sub’s –

Shoulders

Pistols – fine

HSW – Opp Sh Taps – pushup pos (3 for 1m)

Back –

Pistols – Single Leg Hiplifts

HSW – Fine or Opp Sh Taps – pushup pos (3 for 1m)

Knees –

Pistols – Single Leg Hiplifts

HSW – Fine (watch kick-up/down)

then…

2) Complete 3 Rnds of the following FT:

25 T2B

20 Push-ups

15 Burpee Broad Jumps (1.24m/1m)

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – Box-J Sub Broad-J 1.24m/1m

T2B sub RX – Lying Feet 2 Hands

Int1 – 22 T2B/F2H

Int2 – 18 T2B/F2H; 18 PU

Int3 – 15 T2B/F2H; 16 PU

Beg1 – HLR (or Lying F2H); PU 15/10; Bp BJ (1/0.8m)

Beg2 – HKR (or Lying K2H); PU 10 (Ts)/18 (kns); Bp BJ (0.8/0.5m)

Beg3 – Sitting (K2C); PU 15/10 (kns); Bp Broad Step (0.6/0.4m)

USA Equivalents:

Rx – Box-J Sub Broad-J 48/40 inches

T2B sub RX – Lying Feet 2 Hands

Int1 – 22 T2B/F2H

Int2 – 18 T2B/F2H; 18 PU

Int3 – 15 T2B/F2H; 16 PU

Beg1 – HLR (or Lying F2H); PU 15/10; BP BJ (40/31 inches)

Beg2 – HKR (or Lying K2H); PU 10 (Ts)/18 (kns); BP BJ (31/20 inches)

Beg3 – Sitting (K2C); PU 15/10 (kns); BP Broad Step (24/15 inches)

Equipment Options:

BB/DB or other loaded implement (KB/Back Pack)

Substitutions:

Shoulder –

PU – Plus PU (3 for 1)

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

Bp BJ – fine but watch arm swing (str arm burpee)

Back –

PU – Fine

T2B – F/Bridge 30 sec

Bp BJ – Burpee (str arms), broad step (otherwise elevated burpees – hands on desk/table)

Knee –

PU – Fine

T2B – fine or LITE

Bp BJ – Burpee and broad step or Partial Air-squat

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 – Tara on Thruster’s during a tough couplet of thrusters and burpees. See our TRANSFORMATION KICK-START/CHALLENGE below… 

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

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 – 220921 

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) Strict HSPU – Repetition Maximum (RM) attempt E90sOn90s for 9 min (6 Rnds)

Score = Total Reps

CFA LITE Options:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm)

Beg1 – PPU (61cm/Flr)

Beg2 – PPU (Flr/Kns)

Beg3 – PPU (kns)

Substitutions:

Shoulder –

S-HSPU – Push-ups or Plus Push-ups (3 for 1)

Back –

S-HSPU – Scale as needed – Safest …Push-ups or Plus Push-ups (3 for 1)

Knee –

S-HSPU – Fine but watch kick-up/down

then…

2) AMRAP the following for 14 min:

75 DU

20 Hang Power Clean (60kg/40kg)

12 Strict Ring Dips

Score = Total Reps

CFA LITE Options:

RX sub – DB/KB/BP – 30 Reps on 25kg/15kg

Int1 – 65 DU; 55/36kg; 22.5/15kg; 10 S-RD

Int2 – 60 DU; 53/34kg; 22.5/15kg; 8 S-RD

Int3 – 55 DU; 50/32kg; 20/12kg; RD (R/B) or 6 S-RD

Beg1 – 75 SU; 45/30kg; 15/10kg; RD (B/P) or SD Jumpup

Beg2 – 65 SU; 35/22kg; 12/8kg; SPD/Chair Dips (Str)

Beg3 – 55 SU; 25/17kg; 8/5kg; SPD/Chair Dips (Bnt)

CFA LITE Options:

RX sub – DB/KB/BP – 30 Reps on 25kg/15kg

Int1 – 65 DU; 120/80lb; 50/35lb; 10 S-RD

Int2 – 60 DU; 115/75lb; 50/35lb; 8 S-RD

Int3 – 55 DU; 110/70lb; 45/25lb; RD (R/B) or 6 S-RD

Beg1 – 75 SU; 100/65lb; 35/25lb; RD (B/P) or SD Jumpup

Beg2 – 65 SU; 75/50lb; 25/15lb; SPD/Chair Dips (Str)

Beg3 – 55 SU; 55/40lb; 15/10lb; SPD/Chair Dips (Bnt)

Substitutions:

Shoulder –

DU/SU – Fine

HPC – Fine or 15 DL

SD – Plus Push-ups (3 for 1)

Back –

DU/SU – Fine / Pulses

HPC – 20 Hip Thrusters (loaded/banded)

RD – Fine (but do strict)

Knee –

DU/SU – Fine / Pulses Heel Toes Raises

HPC – Fine

SD – Fine (but watch jumping)

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 – Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

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 – 210921 

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) Muscle-ups RM – E2ndMon2ndM for 5 Rnds (10 min)

Score = Total Reps

Home-based (if no pull-up bar/rings) – E2ndMon2ndM for 12 min (6 Rnds):

1st 2 min – RM Bent Over Row

2nd 2 min – RM Box/Table Dips

Score = Sum of Total Loading (Sum of Reps x Load for all 6 Rnds – include BW)

Use DB/KB/Back Pack/Light BB

CFA LITE Options:

NB – No Jump M-ups today!

RX sub – DB/KB/BP 25kg/15kg

BOR Sub – BB (60/40kg), Plus Dips

Int1 – 55/36kg; 22.5/15kg; MU or BOR/Dips

Int2 – 53/34kg; 22.5/15kg; B-MU (R/B) or BOR/Dips

Int3 – 50/32kg; 20/12kg; B-MU (B/P) or BOR/Dips

Beg1 – 45/30kg; 15/10kg; PU (G/P)/RD (B/P) or BOR/Dips (Jump up/lower Dwn)

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR/Chair Dips (str)

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR/Chair Dips (bnt)

CFA LITE Options – USA Equivalents

NB – No Jump M-ups today!

RX sub – DB/KB/BP 55kg/35LB

MU Sub – BOR (135/90lb) Plus Dips

Int1 – 120/80lb; 50/35lb; MU or BOR/Dips

Int2 – 115/75lb; 50/35lb; B-MU (R/B) or BOR/Dips

Int3 – 110/70lb; 45/25lb; B-MU (B/P) or BOR/Dips

Beg1 – 100/65lb; 35/20lb; B-MU (B/P) or BOR/Dips

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m)/S-PD (str) or BOR/Chair Dips (str)

Beg3 – 55/35lb; 15/10lb; RR (1/0.5m)/S-PD (bnt) or BOR/Chair Dips (bnt)

Substitutions:

Shoulder –

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

Back –

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

Knee –

MU – Fine (watch jump-up/drop-off)

then…

2) Complete 21-15-9 for time of:

Snatch (squat) (43kg/30kg)

C2B Pull-ups OR Bent Over Rows (43kg/30kg)

TC – 10 min

Score = Time/TC plus 1 sec/DU rep missed

CFA LITE Options:

RX DB/KB/BP 25kg/15kg

Rx – BB BOR 27-21-15 reps/rnd (43/30kg) or DB/KB/B-pack 33-27-21 reps (Single-arm) on 25/15kg

Int1 – 43/30kg; 22.5/15kg; 18-12-6 C2B PU / BOR

Int2 – 40/25kg; 20/15kg; PU / BOR

Int3 – 35/20kg; 16/12kg; 18-12-6 PU/BOR

Beg1 – 30/15kg; 15/10kg; PU (P/G) or Jumping PU/BOR

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m)/BOR

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/BOR

CFA LITE Options – USA Equivalents:

RX DB/KB/BP 55/35lb

Rx – BB BOR 27-21-15 reps/rnd (95/65lb) or DB/KB/B-pack 33-27-21 reps (Single-arm) on 55/35lb

Int1 – 95/65lb; 50/35lb; 18-12-6 C2B PU / BOR

Int2 – 90/55lb; 45/35lb; PU / BOR

Int3 – 75/45lb; 35/25lb; 18-12-6 PU/BOR

Beg1 – 65/35lb; 35/25lb; PU (P/G) or Jumping PU/BOR

Beg2 – 45/25lb; 25/15lb; RR (1/0.5m)/BOR

Beg3 – 35/15lb; 15/10lb; RR (0.5/0m)/BOR

Substitutions:

Shoulder –

Snatch – Clean (squat) or 27-21-15 FS

C2B PU – Rev Grip strict/banded OR RR/BOR

Back –

Snatch – 27-21-15 PVC OHS or Hip Thrusters (banded or loaded)

C2B PU – Strict or RR/Supported BOR

Knee –

Snatch – 27-21-15 Hang Power Snatch (kns) or Hip Thrusters (loaded)

C2B PU – Fine (watch drop off)

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 – Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

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 

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ONLINE WHITEBOARD/COACHING – 200921 

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

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

1) Front Squat – 1 RM Test

Score = Load

Home-based – Front Squat RM – E3rdMon3rdM for 4 Rnds (12 min)

Score = Sum of Total Loading (Sum of Reps x Load for all 4 Rnds)

Use DB/KB/Back Pack/Light BB

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

then…

2) Climb the following ladder for 20 min with a 24/16kg KB or 25/15kg DB:

5-10-15-20-25-30 etc.. Burpee GTOH (25kg/15kg)

10-20-30-40-50-60 etc.. Thrusters (25kg/15kg)

Run 200m after each Round

Score = Total Reps

Equip Notes:

USE ANY IMPLEMENT

CFA LITE Options:

HB Sub – DB/KB/SB 25kg/15kg Reps 18-15-12

Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 15/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

USA Equivalents – CFA LITE Options:

RX – 75lb/55lb

Int1 – 55/35lb

Int2 – 45/35lb

Int3 – 35/25lb

Beg1 – 35/20lb

Beg2 – 25/15lb

Beg3 – 15/10lb

Substitutions:

Shoulder –

Burpee GTOH – Burpee (str arms) and Power Clean/DL

Thrusters – Fine non-involved; Front Squat involved

Run – Fine

Back –

Reduce as needed

Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats per Rep

Thrusters – Airsquats (banded)

Run – Airbike (2.5x dist)

Knee –

Burpee GTOH (Devil’s Press) – 2 Burpee (str arms) and 2 Airsquats/Hiplifts per Rep

Thrusters – Fine or Partial Airsquats (banded) or Hiplifts (banded)

Run – Fine or Airbike (2.5x dist)

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