Featured Image – Bevan “The Rooster” jumping in on our tough Memorial WOD “Andy – Farmer Grandpa”… here he is on the tough Sandbag Step-up movement!

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: 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 – 260821 

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) CFA Benchmark Test – Wall Walks – AMRAP 10 min

Score = Total Reps

CFA LITE OPTIONS:

Int1/2/3 – WW

Beg1 – Half WW

Beg2 – Scaled (1 step) WW

Beg3 – Worm Walk

then…

2) AMRAP 15 min:

5 Strict Pull-ups

10 Airsquats

5 Push-ups

10 Jumping Alt. Lunges

Score = Total Reps

CFA LITE Options:

Beg1 – S-PU (P/G), PU (Ts/3 Ts or 5 Kns up/Ts dwn), Step Lunges

Beg2 – S-RR (1/0.5m), Push-U/PU(kns), Step Lunges

Beg3 – S-RR (0.5/0m), PU (kns), Static Lunges

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

Featured Image – Aidan and Abby on our tough Memorial WOD “Andy – Farmer Grandpa” here they are completing a mixed Sandbag/Med Ball Carry together with Farmers Walk Carry.

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: 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 – 260821 

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 Press 5 – E2ndMon2ndM for 5 Rnds (10 min) (75% 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) Complete 21-15-9 of the following FT:

Cluster (30kg/20kg)

Lateral Facing Burpees

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

Lateral Facing Bps – Double Foot takeoff, land anyhow (stepping up allowed)

CFA/AFL LITE Options:

Use any Implement (DB/KB/SB/BB)

RX – 30/20kg

T1 (Level 4) – 25/15kg

Int1 – 22.5/15kg

Int2 – 20/12kg

Int3 – 20/12kg

Beg1 – 15/10kg; LF-Bps (Step-O)

Beg2 – 10/7.5kg; LF-Bps (Step-O)

Beg3 – 7.5/5kg; LF-Bps (Step-O)

CFA/AFL LITE Options – USA Equivalents:

Use any Implement (DB/KB/SB/BB)

RX – 70/50lb

T1 (Level 4) – 55/35lb

Int1 – 50/35lb

Int2 – 45/25lb

Int3 – 45/25lb

Beg1 – 35/20lb; LF-Bps (Step-O)

Beg2 – 20/15lb; LF-Bps (Step-O)

Beg3 – 15/10lb; LF-Bps (Step-O)

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

Featured Image – MEMORIAL WOD “ANDY – Farmer Grandpa” – In loving memory of Andrew Bernard Levey “ANDY – Farmer Grandpa” – Dave’s Dad passed away on the 15 July 2021 at the age of 74 years. Today would have marked his birthday (DOB – 25 August 1946). He will be sadly missed but dearly remembered!!!!!

Andy had a favourite saying that he often reminded Dave of when they were working together, for many many hours on the farm, and in the garage … “Don’t work harder, work smarter”!

Today keep that thought in mind as you complete Andy’s tough Memorial 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: 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 – 250821 

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

NB COACHES – please see equipment notes!

MEMORIAL WOD “ANDY – Farmer Grandpa” – In loving memory of Andrew Bernard Levey “ANDY – Farmer Grandpa” – Dave’s Dad passed away on the 15 July 2021 at the age of 74 years. Today would have marked his birthday (DOB – 25 August 1946). He will be sadly missed but dearly remembered!!!!!

Andy had a favourite saying that he often reminded Dave of when they were working together, for many many hours on the farm, and in the garage … “Don’t work harder, work smarter”!

Today keep that thought in mind as you complete Andy’s tough Memorial WOD!

MEMORIAL WOD “ANDY – Farmer Grandpa” – 25/08/46 – 15/07/21…

1) AMRAP 46 min:

8 Muscle-ups

250m Sandbag Belly Carry Burden Run/Walk (45kg/30kg)

74m Sandbag on Shoulder x1, Farmers Walk x1 (45kg/30kg Sh, 35kg/25kg FW)

21 Box Step-Ups (35kgx1/25kgx1 at 61cm/51cm) alternating Rnds with Sandbag Step-ups (45kg/30kg)

7 DB Squat Snatches (35kg/25kg)

15 Sandbag Cleans (45kg/30kg)

Score = Total Reps

CFA LITE Options:

DB/KB – 35/25kg (use DB/KB/BB/SB H-B loads on chest)

H-Based M-Up sub 25kg/15kg 24 reps BOR plus 24 Push-ups (w DB/KB/SB/BB)

Sandbag – 45/30kg sub Bumpers banded

Int1 – 45/30kg; 61/51cm; 22.5/15kg; 5 MU

Int2 – 45/30kg; 61/51cm; 22.5/15kg; 4 B/MU (B/P) or 8 J-B/MU (Chin)

Int3 – 40/25kg; 61/51cm; 20/12kg; 4 B/MU (B/P) or 8 J-B/MU (C-bone)

Beg1 – 30/20kg; 61/51cm; 15/10kg; 16 PU (P/G), 16/12 Push-ups

Beg2 – 25/15kg; 51cm; 12/8kg; 16 RR (1/0.5m), 12 Push-U/16 PU(kns)

Beg3 – 20/10kg; 41cm; 8/5kg; 16 RR (0.5/0m), 16 PU (kns)/12 PU (kns)

CFA LITE Options – USA Equivalents:

DB/KB – 55/35lb (use DB/KB/BB/SB H-B loads on chest)

Sandbag – 100/70lb sub Bumpers banded

Int1 – 100/70lb; 24/20inch; 50/35lb; 5 MU

Int2 – 100/70lb; 24/20inch; 50/35lb; 4 B/MU (B/P) or 8 J-B/MU (Chin)

Int3 – 88/55lb; 24/20inch; 45/25lb; 4 B/MU (B/P) or 8 J-B/MU (C-bone)

Beg1 – 65/45lb; 24/20inch; 35/20lb; 16 PU (P/G), 16/12 Push-ups

Beg2 – 55/35lb; 20inch; 25/15lb; 16 RR (1/0.5m), 12 Push-U/16 PU(kns)

Beg3 – 45/20lb; 16inch; 15/10lb; 16 RR (0.5/0m), 16 PU (kns)/12 PU (kns)

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

Featured Image – Yolandi “NO REP” Van Tonder and Hanri (background) on some thrusters in a tough Met Con!

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: 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 – 240821 

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

NB COACHES – please see equipment notes!

1) Practice the following for 15-20 min for Wed Memorial “Andy – Farmer Grandpa” WOD:

NB – practice with light loads!

NB – practice joining bumpers w Bands

– Sandbag Belly Carry Burden Run/Walk

– Sandbag on Shoulder x1, Farmers Walk x1

– DB Box Step-Ups

– Sandbag Step-ups (45kg/30kg)

– Sandbag Cleans (45kg/30kg)

Score = For Quality

then…

2) Complete the following for MAX REPS…

AMRAP 8 min:

20 Sit-ups

400 m Run

2 min Transition/rest

AMRAP 8 min:

20 Toes to Bar

100 DU

Score = Total Reps

NB – DB Snatch any but alternating

CFA LITE OPTIONS:

RX sub T2B – Lying Ft to Hands

Int1 – SU; 85 SU

Int2 – SU; 70 SU

Int3 – SU; 60 SU

Beg1 – 16 SU; HLR (or Lying F2H), 100 SU

Beg2 – 14 SU, 300m Run; HKR (or lying K2H), 90 SU

Beg3 – 14 Crunch, 300m Run; Sitting (K2C), 80 SU

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

Featured Images –  Marnus working hard and smart on some Sandbag Burpee Box Vault Overs!

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: 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 – 210821 

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) 3 RFT of:

L-sit – Accumulate 30 sec of holding

Freestanding stationary Handstand – Accumulate 30sec of holding

Score = Time

CFA LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit, HS at wall (only count tme off wall)

Beg1 – T-sit, HS hold on wall

Beg2 – 1 Ft dwn T-sit, Piked Hold (61/51cm)

Beg3 – F-Bridge, Piked Hold (ft)

then…

2) Last completed 3 August 2020…

Complete 5 Rnds FT (BB – 60kg/40kg):

12 Deadlifts

9 Power Cleans

6 Thrusters

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

*Squat Clean Thruster allowed for last power clean into 1st Thruster!

CFA LITE Options:

Rx – DB/KB/BP (Single Impl)- 15-12-9 Reps on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg

Beg3 – 25/17kg; 8/5kg

CFA LITE Options USA Equivalents:

Rx – DB/KB/BP (Single Impl)- 15-12-9 Reps on 55/35lb

Int1 – 120/80lb; 50/35lb

Int2 – 115/75lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 100/65lb; 35/20lb

Beg2 – 75/50lb; 25/15lb

Beg3 – 55/37lb; 15/10lb

Equipment Options:

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

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

Featured Images –  A great example of some SCALING at CrossFit Algoa… Audrey (in the foreground) is YOKE Walking while young Caleb (in the background), is using a BARBELL with BANDS and KB’s to perform a lighter but equally as challenging but SAFE scaled YOKE Walk! 

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: 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 – 190821 

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) CFHQ WOD of the Day 210811

CFHQ Workout Tips – https://www.crossfit.com/essentials/workout-tips-for-210811

For time:

1,000-m row

30 chest-to-bar pull-ups

10 overhead squats

20 chest-to-bar pull-ups

20 overhead squats

10 chest-to-bar pull-ups

30 overhead squats

1,000-m row

BB – ♀ 65 lb. ♂ 95 lb. (43/29kg)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase.

Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.

CFA LITE OPTIONS:

H-B – Use DB/KB/Back Pack/Light BB (25kg/15kg) OHS Reps 15-30-45

RX sub Row – SDHP 20/12kg, B1-3 similar to DB load

H-B – C2B sub BOR (25/15kg) 60-40-20

Int1 – 45/30kg, 22.5/15kg; same

Int2 – 40/27kg, 20/12kg; 25-15-10 C2B

Int3 – 35/25kg, 20/12kg; 30-20-10 PU

Beg1 – 30/20kg, 15/10kg; PU (P/G)

Beg2 – 20/12kg, 12/8kg; RR (1/0.5m)

Beg3 – 15/9kg, 8/5kg; RR (0.5/0m)

CFA LITE Options – USA Equivalents:

H-B – Use DB/KB/Back Pack/Light BB (55/35lb) Reps x 0.65 (for scoring on HPC, STOH)

RX sub Row – SDHP 45/25lb, B1-3 similar to DB load

H-B – C2B sub BOR 55/35lb, 60-40-20

RX sub T2B – Lying Ft to Hands

Int1 – 100/65lb, 50/35lb; same

Int2 – 90/60lb, 45/25lb; 25-15-10 C2B

Int3 – 75/55lb, 45/25lb; 30-20-10 PU

Beg1 – 66/45lb, 35/20lb, PU (P/G)

Beg2 – 45/25lb, 25/15lb, RR (1/0,5m)

Beg3 – 35/20lb, 15/10lb, RR (0,5/0m)

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

Featured Images –  Bonni flying high on some Cheese Curd Curls (Sandbag) Burpee Vault Overs, from our class workout replicating Event 13 of the 2021 CrossFit Games Finals.

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: 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 – 180821 

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 Press 5 – E2ndMon2ndM for 5 Rnds (10 min) (70% 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 5 Rounds:

Min 1 – T2B

Min 2 – Hang Power Clean and STOH (50kg/32kg)

Min 3 – Wall Walk (21.1 Stds)

Min 4 – Rest

Score = Total Reps (19 min)

CFA LITE OPTIONS:

H-B – Use DB/KB/Back Pack/Light BB (25kg/15kg) Reps x 0.65 (for scoring on HPC, STOH)

RX sub T2B – Lying Ft to Hands

Int1 – 45/30kg, 22.5/15kg

Int2 – 40/27kg, 20/12kg

Int3 – 35/25kg, 20/12kg

Beg1 – 30/20kg, 15/10kg, HLR (or Lying F2H); Half WW

Beg2 – 20/12kg, 12/8kg, HKR (or lying K2H); Scaled (1 step) WW

Beg3 – 15/9kg, 8/5kg, Sitting (K2C); Worm Walk

CFA LITE Options – USA Equivalents:

H-B – Use DB/KB/Back Pack/Light BB (55/35lb) Reps x 0.65 (for scoring on HPC, STOH)

RX sub T2B – Lying Ft to Hands

Int1 – 100/65lb, 50/35lb

Int2 – 90/60lb, 45/25lb

Int3 – 75/55lb, 45/25lb

Beg1 – 66/45lb, 35/20lb, HLR (or Lying F2H); Half WW

Beg2 – 45/25lb, 25/15lb, HKR (or lying K2H); Scaled (1 step) WW

Beg3 – 35/20lb, 15/10lb, Sitting (K2C); Worm Walk

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