Featured Image…

🔥CrossFit Games Open Starts this Friday‼️⚠️… Remember to sign up at:

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

• Open Workout 26.1: Feb. 26-March 2
• Open Workout 26.2: March 5-9
• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 230226 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Testing – Take 20 min to find a new…

Front Squat 1RM

Strict Press 1RM

Score = Load on Front Squat and Load Strict Press

NB – Visitors will complete 3×5 reps on a loading where great form can be maintained!

LITE:

Keep loading so that great form is maintained!

then…

2) Complete the Girl Benchmark WOD “Ingrid”…

10 rounds for time of:

3 Snatches (squat) (61kg/43kg)

3 Burpees over the bar

TC – 14 min 

Score = Time/TC plus 1 sec/rep missed

Scaling:

Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

NB – Visitors can perform KB Swings on an appropriate loading

LITE:

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 4 Reps on 25kg/15kg

Int1 – 55/38kg; 25/15kg

Int2 – 50/35kg; 22.5/15kg

Int3 – 47kg/32kg; 20/12kg (Int CFHQ) 

Beg1 – 40/28kg; 15/10kg

Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO) (Beg CFHQ)

Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds 

New TC – use appropriate KB load

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – “Bring a Friend Week” continues until Saturday! … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 210226 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) REGIONALS 2014 REEBOK CROSSFIT GAMES – INDIVIDUAL EVENT 6 (http://games.crossfit.com/workouts/regionals):

For time:

50-calorie row (or 60 SDHP – 20 kg / 13 kg)

50 box jump overs (61cm/45cm)

50 deadlifts (82kg/55kg)

50 wall-ball shots (9.1kg/6.3kg at 10/9ft)

50 ring dips

50 wall-ball shots (9.1kg/6.3kg at 10/9ft)

50 deadlifts (82kg/55kg)

50 box jump overs (61cm/45cm)

50-calorie row (or 60 SDHP – 20 kg / 13 kg)

Time cap: 21 min

Score = Time/TC plus 1sec/rep missed

Compare your results to those of 2012 at (http://games.crossfit.com/leaderboard)

LITE:

Int1 – 75/50kg; 45 RD

Int2 – 70/46kg; 40 RD

Int3 – 65/43kg; 9.1/6.3 to 9/8ft; 35 RD

Beg1 – BSO 61/51cm; 16/12kg; 60/40kg; 6.3/4.5kg, 10/9ft; 45 Dips (B/R)

Beg2 – BSO 51/38cm; 12/8kg; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); S-Run Bp BStepO(51cm); Seated P/Dips (Str)

Beg3 – BSO 38cm (W-40reps); 8/5kg; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); S-Run Bp BStepO(38cm); Seated P/Dips (Bent)

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – “Bring a Friend Week” continues until Saturday! … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 200226 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) REGIONALS 2014 REEBOK CROSSFIT GAMES – INDIVIDUAL EVENT 6 (http://games.crossfit.com/workouts/regionals):

For time:

50-calorie row (or 60 SDHP – 20 kg / 13 kg)

50 box jump overs (61cm/45cm)

50 deadlifts (82kg/55kg)

50 wall-ball shots (9.1kg/6.3kg at 10/9ft)

50 ring dips

50 wall-ball shots (9.1kg/6.3kg at 10/9ft)

50 deadlifts (82kg/55kg)

50 box jump overs (61cm/45cm)

50-calorie row (or 60 SDHP – 20 kg / 13 kg)

Time cap: 21 min

Score = Time/TC plus 1sec/rep missed

Compare your results to those of 2012 at (http://games.crossfit.com/leaderboard)

LITE:

Int1 – 75/50kg; 45 RD

Int2 – 70/46kg; 40 RD

Int3 – 65/43kg; 9.1/6.3 to 9/8ft; 35 RD

Beg1 – BSO 61/51cm; 16/12kg; 60/40kg; 6.3/4.5kg, 10/9ft; 45 Dips (B/R)

Beg2 – BSO 51/38cm; 12/8kg; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); S-Run Bp BStepO(51cm); Seated P/Dips (Str)

Beg3 – BSO 38cm (W-40reps); 8/5kg; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); S-Run Bp BStepO(38cm); Seated P/Dips (Bent)

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – “Bring a Friend Week” continues until Saturday! … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 190226 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Progress on last weeks values – EMOM 10 min (5 Rnds):

Min 1 – Strict C2B Pull-up RM

Min 2 – Strict C2W HSPU RM

Score = Total Reps

LITE:

Friends – 3-5 Reps per Rnd (adjust further as needed)

Keep Loading so that great form is maintained!

Level4 – C2W (1/2 abm at 30cm)

Int1 – C2W HSPU (1/2 abm at 30cm)

Int2 – C2W (1/2 abm a 50cm)

Int3 – C2W (2/3 abm at 50 cm)

Beg1 – S-C2B PU (P/G); PPU (61/51cm) or 2/3 abm at 90cm

Beg2 – RR (1/0.5m); PPU (51/41cm)

Beg3 – RR (0.5/0m); PPU (Flr/kns 2x abm)

then…

2) AMRAP 18 min of the following in pairs:

Min 1,2 – Handstand Walking (m)

Min 3,4 – Farmers Carry Box Step Over (22,5kgx2/15kgx2 at 61cm/51cm)

Min 5,6 – 5m Sled Push (Low Bar), 5m Sled Pull (standing) – (35kg, 30kg/35kg, 10kg)

Score = Total Reps

Note: Sled – 5m is 2 reps

HSW 1 m = 1 Rep

LITE:

Sled Same RX to Int3; Sled B1-3 same as B1

Int3 – 20×2/12×2 at 61/51cm; HSW/WW

Beg1/2/3 – Sled H-B/L-B (35kg, 20kg/35kg, 0kg)

Beg1 – 15×2/10×2 at 51cm; Half WW

Beg2 – 10×2/7×2 at 51cm; 1 Step-WW

Beg3 – 5×2/2,5×2 at 38cm; WormW

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – “Bring a Friend Week” continues until Saturday! … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 180226 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1)

A) 1 & 1/4 Front Squat 3-3 (90% of your 1 RM Squat Clean)

Score = Load

B) Front Squat 3×3 (90% of your 1 RM FS)

Score = Load

LITE:

Keep loading so that great form is maintained!

then…

2) THE OPEN REEBOK CROSSFIT GAMES – WORKOUT 14.4/23.1 (http://games.crossfit.com/workouts/the-open/2014)

WORKOUT 14.4/23.1

MEN – includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row (70 SDHP – 20 kg/13 kg)

50 toes-to-bars

40 wall-ball shots, 20 lb. (9,1 kg) to 10-foot target

30 cleans, 135 lb.(61 kg)

20 muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row (70 SDHP – 20 kg/13 kg)

50 toes-to-bars

40 wall-ball shots, 14 lb. (6,3 kg) to 9-foot target

30 cleans, 95 lb. (43 kg)

20 muscle-ups

Score = Total Reps

Compare your results to those of 2014 at (http://games.crossfit.com/leaderboard)

LITE:

NOTE & Metric Equivalents – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
medicine balls are 4 kg (10 lb), 6 kg (14 lb) and 9 kg (20 lb). The minimum acceptable weights in kilograms for the cleans are 20 kg (45 lb), 29 kg (65 lb), 43 kg (95 lb), 52 kg, (115 lb), and 61 kg (135 lb). 

TEST VARIATIONS
Rx’d (16-54)
F 14-lb ball to 9 ft, 95-lb cleans
M 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54) (Int3. Our Beg1 same but PU (P/G))
F 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-overbar pull-ups
M 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chinover-bar pull-ups

Teenagers 14-15
F 10-lb ball to 9 ft, 65-lb cleans
M 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15
F 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-overbar pull-ups
M 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chinover-bar pull-ups

Masters 55
F 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
M 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55 (Beg2)
F 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar pull-ups
M 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups

FOUNDATIONS (Beg3)
60 strokes on the rower, 50 sit-ups, 40 WB shots, 30 cleans, 20 push-ups (M- kns up, ts down, F- knees)
F 6-lb (2.7kg) ball to 9-ft target, 35-lb (15kg or less) cleans
M 10-lb (4.5kg) ball to 10-ft target, 45-lb (20kg or less) cleans

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – “Bring a Friend Week” continues until Saturday! … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 170226 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Mixed Tabata the following:

A) 1st 4 min – 1st 20 sec CO SU and 2nd 20 sec SU

Rest 2 min

B) 2nd 4 min – 1st 20 sec CO DU and 2nd 20 sec DU

Score = Total Reps

Note respective reps on A vs B and 1st 20s vs 2nd 20s.

LITE:

Beg1 – A – same Rx ; B – CO SU and DU

Beg2 – A – same Rx ; B – CO SU and DU

Beg3 – A – CO SU foot trap, SU ; B – CO SU (attempts) and SU

Then…

2) OPEN WORKOUT 13.1 (http://games.crossfit.com/workouts/the-open/2013)

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound (34 kg) Snatch, 30 reps

30 Burpees

135 pound (61 kg) Snatch, 30 reps

20 Burpees

165 pound (75 kg) Snatch, 30 reps

10 burpees

210 pound (95 kg) Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound (30 kg) Snatch, 30 reps

30 Burpees

75 pound (34 kg) Snatch, 30 reps

20 Burpees

100 pound (45 kg) Snatch, 30 reps

10 burpees

120 pound (54 kg) Snatch, as many reps as possible

Score = Total Reps

LITE Options:

Int1,2,3 Option:
Same as Rx

Beg1 Option kg Loadings/ Beg2/3 use % loadings…
(20kg/10kg or 30% 1RM) Snatch
(34kg/15kg or 50% 1RM) Snatch
(45kg/20kg or 60% 1RM) Snatch
(54kg/25kg or 77% 1RM) Snatch

Compare your scores at to those of the 2013 Open at the Reebok CrossFit Games leaderboard at: http://games.crossfit.com/

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – “Bring a Friend Week” continues until Saturday! … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 160226 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) AMRAP 9 min:

20 sec Freestanding Handstand Holding (inside Square 1.21m x 1.21m)

20 m HSW 

20 Opposite Shoulder Taps

Score = Total Reps

(NB – inside Square 1.21m x 1.21m)

LITE:

Int1 – Same; 20 Opp Sh Taps

Int2 – 16m HSW; 20 Opp Sh Taps at Wall ; Int3 – At wall HS Hold; 14m HSW or 7 WW; 20 Weight shifts at wall

Beg1 – Reverse Wall Walk Hold; 7 Half WW; 20 opp Sh taps (Half WW pos)

Beg2 – Piked Hold (61cm); 7 1-step WW; 20 Opp sh taps (piked pos 61/51cm)

Beg3 – Piked Hold (51cm); 7 WWalk; 20 Opp sh taps (Feet on flr)

Then…

2) Benchmark Test – Angie

FT:

100 Pull-ups

100 Pushups

100 Situps

100 Airsquats

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Home Based Angie – If no Pull-up bar sub with Towell PU/Jumping PU OR 50 Burpees (save under Home-Based Angie on Itensity)

Int1/2/3 – same or 100 Towell PU or 50 Bps

Beg1 – PU (P/G) or Jumping PU or 45 Bps, 80/60 Push-U (ts)

Beg2 – 80 RR (1/0.5m) or 80 Jump PU or 40 Bps, 80 Push-U (kns)

Beg3 – 60 RR (0.5/0m) or 60 Jump PU or 30 Bps, 60 Push-U (kns)

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – “Bring a Friend Week” is Back … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 130226 – Happy Valentines 💝 💘 Day 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Warm-up – Wall Ball Volley Ball… drop or point loss – Team does 2 Airsquat, 1 Burpee

Then…

2) Practice –

Med Ball Cleans

Partner Wall Balls

Then…

2) AMRAP 20 min of:

10 Med Ball Cleans (9.1kg/6.3kg)

20 Alternating Partner Wall Balls (9.1kg/6.3kg)

10x 5m Shuttle Run with Burpee BJO (61cm/51cm at 2.5m)

Score = Total Reps

Notes:

RX can work at the same time!

LITE options – work/share as needed!

WB – Side by side (alternating reps) unless 1 partner too fatigued!

5m Shuttle Run with Burpee BJO 61cm/51cm) – normal shuttle run stds but at 2,5m is the box… Athlete lies down upon getting to the box and then completes a Burpee BJO or Burpee BStepO for Beg!

5m S-Run 1 rep for run and 1 rep for Burpee BJO (I.e. 2 reps per length).

Friends can use different loads and box heights ; Wall balls need to be of the same loading

LITE:

Rx-Int2 – same

Int3 – 9.1/6.3 to 9/8ft

Beg1 – 6.3/4.5kg, 10/9ft

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); S-Run Bp BStepO(51cm)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); S-Run Bp BStepO(38cm)

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – “Bring a Friend Week” is Back … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 130226

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Warm-up – Wall Ball Volley Ball… drop or point loss – Team does 2 Airsquat, 1 Burpee

Then…

2) Practice –

Med Ball Cleans

Partner Wall Balls

Then…

2) AMRAP 20 min of:

10 Med Ball Cleans (9.1kg/6.3kg)

20 Alternating Partner Wall Balls (9.1kg/6.3kg)

10x 5m Shuttle Run with Burpee BJO (61cm/51cm at 2.5m)

Score = Total Reps

Notes:

RX can work at the same time!

LITE options – work/share as needed!

WB – Side by side (alternating reps) unless 1 partner too fatigued!

5m Shuttle Run with Burpee BJO 61cm/51cm) – normal shuttle run stds but at 2,5m is the box… Athlete lies down upon getting to the box and then completes a Burpee BJO or Burpee BStepO for Beg!

5m S-Run 1 rep for run and 1 rep for Burpee BJO (I.e. 2 reps per length).

Friends can use different loads and box heights ; Wall balls need to be of the same loading

LITE:

Rx-Int2 – same

Int3 – 9.1/6.3 to 9/8ft

Beg1 – 6.3/4.5kg, 10/9ft

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); S-Run Bp BStepO(51cm)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); S-Run Bp BStepO(38cm)

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – “Bring a Friend Week” is Back … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 120226

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Pizza Games

Score = For Fun

Then…

2) EMOM 10 min (5 Rnds):

Min 1 – Strict C2B Pull-up RM

Min 2 – Strict C2W HSPU RM

Score = Total Reps

LITE:

Friends – 3-5 Reps per Rnd (adjust further as needed)

Keep Loading so that great form is maintained!

Level4 – C2W (1/2 abm at 30cm)

Int1 – C2W HSPU (1/2 abm at 30cm)

Int2 – C2W (1/2 abm a 50cm)

Int3 – C2W (2/3 abm at 50 cm)

Beg1 – S-C2B PU (P/G); PPU (61/51cm) or 2/3 abm at 90cm

Beg2 – RR (1/0.5m); PPU (51/41cm)

Beg3 – RR (0.5/0m); PPU (Flr/kns 2x abm)

then…

3) AMRAP 12 min of:

3 “Simultaneous” Wall Walks

12 (mix as needed) Hang Power Clean and STOH (22,5kgx2/15kgx2)

72 DU (shared skipping simultaneously)

Score = Total Reps

Score = Total Reps

Note:

Simultaneous – at a similar time and not synchro. Can do on different levels of scaling! I.e. 1 can Wall walk while another worm walks

Friends can use different loads and box heights

Wall balls need to be of the same loading

LITE:

Rx-Int2 – 22.5kgx2/15x2kg

Int1 – 64 DU

Int2 – 58 DU

Int3 – 20kgx2/12kgx2; 2 WW; 52 DU

Beg1 – 15kgx2/10kgx2 at 61/51cm; 3x 1/2 WW; 72 SU

Beg2 – 10kgx2/7.5kgx2 at 38cm; 3 1-step WW; 64 SU

Beg3 – 7.5kgx2/5kgx2 at 25cm; 3 WormW; 58 SU

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!