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 – 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

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 – 180921 

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!

Last completed 7 April 2021 and 17 July 2021…

1) CFHQ Workout of the Day – 210309

CrossFit HQ Tips https://www.crossfit.com/essentials/workout-tips-for-210309

7 Rounds FT of:

15 GHD sit-ups

15 Back extensions

10 Thrusters

10 Clean and Jerks

61kg/43kg (♂ 135 lb./♀ 95 lb.)

TC – 32 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds.

Newer athletes should reduce the total volume and avoid the GHD.

CFA LITE Options:

Home-Based – RX – 14 Thr and 16 CJ 25kg/15kg

Back Ext Sub – 15 Good Mornings (use DB/KB H-B loads)

GHD SU sub – 15 W-Sit-up (use DB/KB H-B loads)

Int1 – 55/36kg; 22.5/15kg; 12 GHD SU or 15 W-SU; 12 BkExt or 15 GM

Int2 (CFHQ Int) – 53/34kg; 22.5/15kg; 10 GHD SU or 15 W-SU; 10 BkExt or 15 GM

Int3 – 50/32kg; 20/12kg; 8 GHD SU or 15 W-SU; 8 BkExt or 15 GM

Beg1 – 45/30kg; 15/10kg; 15 W-SU; 15 GM

Beg2 – 35/22kg; 12/8kg; 10 W-SU; 10 GM

Beg3 (CFHQ Beg) – 25/17kg; 8/5kg; 10 Sit-ups, 10 BW GM, 7 Thr, 7 Cl,PP

CFA LITE Options – USA Equivalents:

Home-Based – RX – 14 Thr and 16 CJ 55/35lb

Back Ext Sub – 15 Good Mornings (use DB/KB H-B loads)

GHD SU sub – 15 W-Sit-up (use DB/KB H-B loads)

RX – 135/95lb; 55/35lb

Int1 – 120/80lb; 50/35lb; 12 GHD SU or 15 W-SU; 12 BkExt or 15 GM

Int2 – 115/75lb; 50/35lb; 22.5/15kg; 10 GHD SU or 15 W-SU; 10 BkExt or 15 GM

Int3 – 110/70lb; 45/25lb; 8 GHD SU or 15 W-SU; 8 BkExt or 15 GM

Beg1 – 100/65lb; 35/20lb; 15 W-SU; 15 GM

Beg2 – 75/50lb; 25/15lb; 10 W-SU; 10 GM

Beg3 – 55/35lb; 15/10lb; 10 Sit-ups, 10 BW GM, 7 Thr, 7 Cl,PP

Substitutions:

Shoulder –

GHD SU – Fine but Inv arm on belly

BckExt – Fine

Thr – Front Squat

CJ – Cleans only

Back –

GHD SU – 3x Reps in sec Front Bridge

BckExt – Hiplifts 3x Reps

Thr – Lighter/Partial

CJ – Hang Clean & Jerk (lighter)/Partial

Knee –

GHD SU – Fine or 3x Reps in sec Front Bridge

BckExt – Fine or Hiplifts 3x Reps

Thr – Lighter/Partial

CJ – Hang Clean & Jerk (lighter)/Partial

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 Video – Tim on some “Man Makers” during a tough couplet of “Man Makers” and Double Unders! 

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 – 170921 

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 8 minutes (4 Rnds):

AMRAP 1 min – Wall Walks

AMRAP 1 min – Handstand Walking (m)

Score = Reps plus Total Distance (m)

WW (1 = 3 m)

CFA LITE Options:

Int1/2/3 –  same

Beg1 – For WW – Half WW (1 = 1.5m); For HSW – Reverse Worm Walks

Beg2 – For WW – WW Step-up (21.1 scaled or mod); HSW – Bear Walk (str)

Beg3 – For WW – Worm Walk; HSW – Bear Walk (bnt)

Subs:

Shoulder –

WW/HSW – Push-up top holds Reps (WW – 9 taps is 1 Rep; HSW 3 Taps is 1 rep)

Back –

WW/HSW – Push-up top holds Reps (WW – 9 taps is 1 Rep; HSW 3 Taps is 1 rep)

Knee –

WW/HSW – Fine (watch kick-up/down) or WW/Half WW or Push-up top holds Reps/3

then…

2) Climb the following ladder for 12 min:

3-6-9-12-15-18-21-24-27 etc. Pistols

2-4-6-8-10-12-14-16-18 etc. Toes to Bar

Score = Total Reps

CFA LITE Options:

Home-Based T2B sub – Lying Ft to Hands

Int1 – Pistols

Int2 – Pistol (Green/Hold Rings)

Int3 – Pistol (Hip Crease just above Hor)

Beg1 – Lunges; HLR (or Lying F2H)

Beg2 – Lunges; HKR (or Lying K2H)

Beg3 – Static Lunge; Sitting (K2C)

Substitutions:

Shoulder –

Pistols – Fine

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

Back –

Pistols – Lunges or Airsquats (2x reps)

T2B – F/Bridge (3x reps)

Knee –

Pistols – Static partial Lunges or Airsquats (2x reps)

T2B – Fine (watch jump-up/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 Video – Jimminy in her ORP “Optimal Recovery Position” after a tough WOD! 

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 – 160921 

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

Score = Load

Home-based – Push Press 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) AMRAP the following for 12 min (1x DB):

7 Man Makers (25kg/15kg)

50 DU

Score = Total Reps

CFA LITE Options:

HB sub – DB/KB/BP/BB 25kg/15kg

Int1 – 22.5/15kg; 45 DU

Int2 – 22.5/15kg; 40 DU

Int3 – 20/12kg; 35 DU

Beg1 – 15/10kg; 50 SU

Beg2 – 12/8kg; 45 SU

Beg3 – 8/5kg; 40 SU

CFA LITE Options – USA Equivalents:

HB sub – DB/KB/BP/BB 55/35lb

Int1 – 50/35lb; 45 DU

Int2 – 50/35lb; 40 DU

Int3 – 45/25lb; 35 DU

Beg1 – 35/20lb; 50 Su

Beg2 – 20/15lb; 45 SU

Beg3 – 15/10lb; 40 SU

Substitutions:

Shoulders inj –

MM – No Push-up; Squat Clean (not cluster on inv side)

DU – Fine

Back inj –

MM – 2 Push-ups; Db Row; 2x Airsquats

DU – Fine/SU/Calf Pulses

Knee inj –

MM – Fine (reduce squat depth as needed)

DU – Fine/SU/Calf Pulses

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 Video – JP working on his “upside down” game … Handstand Walking!!!!!

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 – 140921 

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) CFHQ WOD 130902 / 210908

CF HQ tips (including some adaptive athlete tips) https://www.crossfit.com/essentials/workout-tips-for-210908

Christine – 3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps (51cm)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

CFA LITE Options:

Row sub – 50 SDHP 20/12kg (from B1 to B3 use DB H-B loads)

HB sub – DB/KB/BP 25kg/15kg – 30 DL

BJ – Broad Jump sub (1,24m/1m)

Int1 – 90% BW; 22.5/15kg

Int2 – 85% BW; 22.5/15kg

Int3 – 80% BW; 20/12kg

Beg1 – 60% BW; 15/10kg; BJ (51/41cm) or BJ (1/0.8m)

Beg2 – 50% BW; 12/8kg; BSup (41cm) or BJ (0.8/0.5m)

Beg3 – 40% BW; 8/5kg; BSup (30cm) or BJ/B-Step (0.6/0.4m)

CFA LITE Options – USA Equivalents:

Row sub – 50 SDHP 45/25lb (from B1 to B3 use DB H-B loads)

HB sub – DB/KB/BP 55/35lb – 30 DL

BJ – Broad Jump sub (1,24m/1m)

Int1 – 90% BW; 50/35lb

Int2 – 85% BW; 50/35lb

Int3 – 80% BW; 45/25lb

Beg1 – 60% BW; 35/20lb; BJ (51/41cm) or BJ (1/0.8m)

Beg2 – 50% BW; 20/15lb; BSup (41cm) or BJ (0.8/0.5m)

Beg3 – 40% BW; 15/10lb; BSup (30cm) or BJ/B-Step (0.6/0.4m)

Substitutions:

Shoulder –

Row – Fine but SDHP – Russ BS

DL – Fine

BJ – Fine

Back –

Row – Bike 2.5x Dist (or High Hang SDHP)

DL – Hip Thrusters (2x Reps)

BJ – Box Step Up (reduce height)

Knee –

Row – Row 2.5x Dist (or High Hang SDHP)

DL – Hip Thrusters (2x Reps)

BJ – Box Step Up (reduce height)

then…

2) Similar to last week – AMRAP 10:

5 Wall Walks

30 sec Peg Board Static Hold (or Longitudinal PU, feet on wall hold)

20 m HS Walk but Freestand HSPU every 5m (4 total)

Score = Total Reps

60 R/Rnd

NB – PB Static Hold – hold position for cumulative time of 30 sec

If no Peg Board – do static hang with longitudinal grip and feet on wall!

CFA LITE OPTIONS:

Int1 – 4 WW; 18m HSW, 4 FS-HS (just off wall) – 56R/Rnd

Int2 – 4 WW; 16m, 3 FS-HS (just off wall, 1/2 Abm) – 53R/Rnd

Int3 – 3 WW; 14m, 3 FS-HS (just off wall, 2/3 Abm) – 50R/Rnd

Beg1 – 4 Half WW, Banded Long PU Hold (P/G), 60 Weight Shift HS, plus 8 PPU (61/51cm) – 62R/Rnd

Beg2 – 4 Scaled (1 step) WW, RR 90 deg arm Hang (1m/1.5m); 60 Opp Sh Taps plus 8 PPU (51cm/Flr) – 62R/Rnd

Beg3 – 4 Worm Walk, RR 90 deg arm Hang (1m/1.5m); 40 Opp sh Taps, plus 8 PPU (Flr/Kns) – 55R/Rnd

Substitutions:

Shoulder –

WW – Push-u Hld opp shoulder taps (9 reps per WW)

PB Hold – Fine or scale to LITE

HS Walk –  Plus Push-ups (3x meter)

Back –

WW – Fine or Worm Walk or Push-ups

PB Hold – Fine or scale to LITE

HS Walk – Fine (watch kick-up/down) or Plus Push-ups (3x meter)

Knee –

WW – Fine

PB Hold – Fine or scale to LITE

HS Walk –  Fine (watch kick-up/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 – The “Early Morning Warriors” getting ready to start some interval training bright and early!!!!

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 – 130921 

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

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) AMRAP the following for 10 min (BB 35kg/25kg):

15 Power Snatch

12 Power Cleans

9 Thrusters

Score = Total Reps

NB – Muscle snatch and cleans allowed!

CFA LITE Options:

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

Int1 – 30kg/20kg; 25/15kg

Int2 – 25kg/17kg; 22.5/15kg

Int3 – 20kg/15kg; 20/12kg

Beg1 – 15kg/10kg; 15/10kg

Beg2 – 12kg/8kg; 12/8kg

Beg3 – 10kg/7kg; 8/5kg

USA Equivalents – CFA LITE Options:

RX – 75lb/55lb

Int1 – 65kg/45lb; 55/35lb

Int2 – 55/37lb; 50/35lb

Int3 – 45/35lb; 45/25lb

Beg1 – 35/20lb; 35/20lb

Beg2 – 25/15lb; 25/15lb

Beg3 – 20/15lb; 15/10lb

Substitutions:

Shoulder –

PS – Power Cleans

PC – Fine

Thr – Front Squat

Back (reduced loading as needed) –

PS – Fine (from Hang)

PC – Fine (from Hang)

Thr – Fine (or Hip Thrusters)

Knee –

PS – Fine (from low Hang)

PC – Fine (from low Hang)

Thr – Fine (limit depth if need)

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 – Yvette and Lance. of the William’s clan, doing Thursday’s tough Thruster / BB Facing Burpee Couplet!!!!! Good work!!!!!

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 – 110921 

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) Power Clean and Push Jerk 2 – EMOM for 12 min (Build to Max Day, Start at 50% 1RM)

Score = Max Load

b) Home-Based – Power Clean and Push Jerk EMOM:

Min 1 – RM (for Max Loading)

Min 2 – Rest

Score = Max Total Loading (Sum of Body Weight + Load x Reps for each Round)

RM – 1 attempt for Max Reps on the load (complete non-dominant arm first, quick change to dominant – reps need not be exactly equal for each arm)

Equip:

KB/DB/BP/Light BB

CFA LITE Options:

Keep loading so that great form is maintained!

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Power Clean and Push Jerk (60/40kg)

C2B Pull-ups

Deficit HSPU (15cm/9cm)

TC – 22 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg

BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)

Level1 (T2) – D/HSPU (9/6cm)

Level2 (T3) – D/HSPU (6/4cm)

Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR; D/HSPU (4/1.5cm)

Int2 – 53/34kg; 22.5/15kg; PU or BOR; HSPU

Int3 – 50/32kg; 20/12kg; HSPU (1/2 abm)

Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PPU (61cm/51cm)

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PPU (51cm/41cm)

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; PPU (51cm/15cm kns bmprs)

CFA LITE Options – USA Equivalents:

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 55/35lb

BOR Sub – BB same reps (135/90lb), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (55/35lb)

Level1 (T2) – D/HSPU (9/6cm)

Level2 (T3) – D/HSPU (6/4cm)

Int1 – 120/80lb; 50/35lb; 7-7-6-6-5-5-4-3-2-1 BOR; D/HSPU (4/1.5cm)

Int2 – 115/75lb; 50/35lb; PU or BOR; HSPU

Int3 – 110/70lb; 45/25lb; HSPU (1/2 abm)

Beg1 – 100/65lb; 35/20lb; PU (G/P) or BOR; PPU (61cm/51cm)

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m) or BOR; PPU (51cm/41cm)

Beg3 – 55/35lb; 15/10lb; RR (1/0.5m) or BOR; PPU (51cm/15cm kns bmprs)

Substitutions:

Shoulder –

PC,PJ – Power Clean only

C2B – Rev Grip PU or RR or BOR

D-HSPU – Plus Push-ups (3 for 1)

Back –

OHS – Lighter but could niggle… rather weighted and banded hip thrusters

C2B – Rev Grip PU or RR or BOR

D-HSPU – Fine or Push-ups 2 for 1

Knee –

OHS – Partial squats OR rather weighted and banded hip thrusters

C2B – Fine (watch jump-up/drop-off)

D-HSPU – Fie (watch jump-up/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 – Paul simulating a Scaled Peg Board hold with a longitudinal banded Pull-up hold … everything we do is scalable, meaning we can adapt to ANY level of fitness and appropriately train you to achieve a desired outcome!!!!!

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 – 100921 

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!

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

1) DB Snatch 2 – EMOM 10 min

Score = Load

NB – Squat Snatch

Home-based – DB Snatch 3-5 each – E90sOn90s for 8 Rnds (12 min)

Rnd 1 – Non-Dom; Rnd 2 – Dominant

Score = Load

Use DB/KB/Back Pack/Light BB

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

Keep loading and depth at a level at which you can maintain great positioning of the pelvis/lower back and shoulders, challenging mobility but avoiding niggles/injury!

then…

2) AMRAP the following for 5 Rnds:

AMRAP 4:

500m Row

25 DB Snatch (25/15kg)

AMRAP Box Jump Overs (61cm/51cm)

Rest 2 min

Score = Total Reps

DB Snatch – Alt. DB Power Snatch/ Alt. DB Muscle Snatch

CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB

Home – Light BB Snatch (same loads as DB/KB)

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – SDHP 16/10kg; 15/10kg; BSO (61/51cm)

Beg2 – SDHP 12/8kg; 12/8kg; BSO (51cm)

Beg3 – SDHP 8/5kg; 8/5kg; BSO (41cm)

CFA LITE Options – USA Equivalents

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

Home – Light BB Snatch (same loads as DB/KB – RX 55/35lb)

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb Both SDHP/DB Sn; BSO (61/51cm)

Beg2 – 20/25lb Both SDHP/DB Sn; BSO (51cm)

Beg3 – 15/10lb Both SDHP/DB Sn; BSO (41cm)

Substitutions:

Shoulder –

Row – Fine

or SDHP – Sub with Russian KBS

DB Snatch – DB Clean on that side or DB DL (1.5x reps)

BJO/BSO – Fine

Back –

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

DB Snatch – From High Hang and Lighter (or Hip Lifts 2 for 1)

BJO/BSO – BSO (reduce height as needed or air squats/hip thrusters)

Knee –

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

DB Snatch – From High Hang and Lighter (or Hip Lifts 2 for 1)

BJO/BSO – Fine (reduce height as needed or air squats/hip thrusters)

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 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