Featured Video –  Games Central 08.12: The Fittest Men on Earth (Video courtesy of CrossFit, Inc.)

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 – 160821 

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) Practice Ring or Bar Muscle-ups

Score = For Quality

then…

2) Complete the following FT:

21-15-9 Bar Muscle-ups

42-30-18 Burpee Box Jump Overs (61cn/51cm)

400-300-200m Run

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Reduce loading to maintain great form!

H-Based sub 25kg/15kg BOR (w DB/KB/SB/BB) 70-50-30

H-Based sub Burpee BJO – Bp road Jump (1.24/1m)

Int1 – 22.5/15kg, 15-12-9 B/M-up or BOR

Int2 – 20/15kg, 12-9-6 B/M-up or 21-15-9 J-B/MU (Chin) or BOR

Int3 – 16/12kg, 15-12-9 B/M-up (B/P) or 21-15-9 J-B/MU (C-bone) or BOR

Beg1 – 15/10kg, 27-21-15 PU (P/G), 21-15-9 RD (B/P) or BOR; BSO (61/51cm) or Bp-BJ (1/0.8m)

Beg2 – 12/8kg, 27-21-15 RR (1/0.5m), Seated P/Dips (str) or BOR; Bp-BSO (51cm)/BJ (0.8/0.5m)

Beg3 – 8/5kg, 27-21-15 RR (0.5/0m), Seated P/Dips (bnt) or BOR; Bp-BSO (41cm)/Broad Step (0.6m/0.4m)

CFA LITE Options – USA Equivalents:

H-Based sub 55kg/35lb BOR (w DB/KB/SB/BB) 70-50-30

H-Based sub Burpee BJO – Bp road Jump (1.24/1m)

Int1 – 50/35lb, 15-12-9 B/M-up or BOR

Int2 – 45/35lb, 12-9-6 B/M-up or 21-15-9 J-B/MU (Chin) or BOR

Int3 – 35/25lb, 15-12-9 B/M-up (B/P) or 21-15-9 J-B/MU (C-bone) or BOR

Beg1 – 35/20lb, 27-21-15 PU (P/G), 21-15-9 RD (B/P) or BOR; BSO (61/51cm) or Bp-BJ (1/0.8m)

Beg2 – 25/15lb, 27-21-15 RR (1/0.5m), Seated P/Dips (str) or BOR; Bp-BSO (51cm)/BJ (0.8/0.5m)

Beg2 – 15/10lb, 27-21-15 RR (1/0.5m), Seated P/Dips (str) or BOR; Bp-BSO (51cm)/BJ (0.8/0.5m)

Equipment Options:

Any load (BB/KB/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 Video –  Age is just a number … a great video clip on how, 64-Year-Old Patty, is inspiring others to improve their health and fitness!!

64-Year-Old Patty Failla: “I Hope to Be the Inspiration to Others—to Know They Can Do This” (Video courtesy of CrossFit, Inc.)!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 130821 

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) Build up to a heavy load on the following complex E90sOn90s for 12 min (8 Rnds):

2 back-rack walking lunges, 2 front-rack walking lunges, 2 overhead walking lunges

Score = Load

Home-Based – 4-6 back-rack walking lunges, 4-6 front-rack walking lunges, 4-6 overhead walking lunges – E3rdMon3rdM for 9 min (3 Rnds)

Score = Sum of Total Loading (Sum of Reps x Load for all 3 Rnds)

*4-6 Reps – you choose

Use DB/KB/Back Pack/Light BB

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

then…

2) CrossFit Games 2021 Individuals – Event 15

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/CIgbU9srvSE

For time:

600-m Row

90 C2B pull-ups

36-ft. (11m) back-rack walking lunge

36-ft. (11m) front-rack walking lunge

36-ft. (11m) overhead walking lunge

135 | 185 lb. (83kg/61kg), short bar

TC – 11 min

Score = Time/TC plus 1 sec/rep missed (Record score at TC but continue until completed)

CFA LITE Options:

Home-Based sub Lunges – 33m Each on 25/15kg (use DB/KB/SB/Light BB)

C2B Sub – 150 Reps BOR

Rowing sub – SDHP w DB/KB used (same load as lunge)

Rx – 83/61kg

Level1 – 79/55kg

Level2 – 71/49kg

Level3 – 68/48kg

Level4 – 66/46kg

Int1 – 64/45kg; 25/15kg; 75 C2B or BOR

Int2 – 60/42kg; 22.5/15kg; 65 C2B or BOR

Int3 – 55/38kg; 20/12kg; 80 PU or BOR

Beg1 – 45/30kg; 15/10kg; 75 PU (P/G) or BOR

Beg2 – 30/18kg; 12/7.5kg; 90 RR (1/0.5m) or BOR

Beg3 – 20/12kg; 7.5/5kg; 75 RR (0.5/0m) or BOR

CFA LITE Options – USA Equivalents:

Home-Based sub Lunges – 33m Each on 55/35lb (use DB/KB/SB/Light BB)

C2B Sub – 150 Reps BOR

Rowing sub – SDHP w DB/KB used (same load as lunge)

Rx – 185/135lb

Level1 – 175/120lb

Level2 – 155/110lb

Level3 – 150/105lb

Level4 – 145/100lb

Int1 – 140/100lb; 55/35lb; 75 C2B or BOR

Int2 – 130/90lb; 50/35lb; 65 C2B or BOR

Int3 – 120/85lb; 45/25lb; 80 PU or BOR

Beg1 – 100/70lb; 35/20lb; 75 PU (P/G) or BOR

Beg2 – 65/40lb; 25/15lb; 90 RR (1/0.5m) or BOR

Beg3 – 45/25lb; 15/10lb; 75 RR (0.5/0m) or BOR

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 Video – Defying Limitations: Adaptive and Age Group Athletes Highlight the CrossFit Games (Video courtesy of CrossFit, Inc.)!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 120821 

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) Progressive Practice:

a) Kipping HSPU

b) Headstand and Handstand Hold – Freestanding near wall

c) Freestanding HSPU – near wall

Score = All for Quality

then…

2) CrossFit Games 2021 Individuals – Event 14

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/CIgbU9srvSE

6-10-14 reps of:

Deadlifts, 275 | 405 lb. (183kg/125kg) (short bars)

Freestanding handstand push-ups

TC – 7 min (Record score at TC but continue until completed)

Score = Time/TC plus 1 sec/rep missed

NB – for those levels not completing Freestanding HSPU, increase the level of difficulty on the HSPU or Piked Push-ups

CFA LITE Options:

Home-based Deadlift sub – DB DL 18-30-42 reps on 25/15kg (use DB/KB/SB/Light BB)

Rx – 183/125kg

Level1 – 165/115kg; FS-HSPU 1 Abmat

Level2 – 155/110kg; FS-HSPU 1 Abmat 4-8-12

Level3 – 145/100kg; FS-HSPU 2 Abmat

Level4 – 135/95kg; FS-HSPU 2 Abmat 4-8-12

Int1 – 120/83kg; 25/15kg; FS-HSPU (at wall) HSPU (1/2 Abm)

Int2 – 110/75kg; 22.5/15kg; HSPU (1/2 Abm)

Int3 – 100/70kg; 20/12kg; HSPU (2/3 Abm)

Beg1 – 80/55kg; 15/10kg; PPU (61/51cm)

Beg2 – 65/40kg; 12/7.5kg; PPU (51cm/Flr)

Beg3 – 45/27kg; 7.5/5kg; PPU (Flr/Kns on 30kg SandB)

CFA LITE Options – USA Equivalents:

Home-based Deadlift sub – DB DL 18-30-42 reps on 55/35lb (use DB/KB/SB/Light BB)

Rx – 405/275lb

Level1 – 365/255lb; FS-HSPU 1 Abmat

Level2 – 345/240lb; FS-HSPU 1 Abmat 4-8-12

Level3 – 325/225lb; FS-HSPU 2 Abmat

Level4 – 300/210lb; FS-HSPU 2 Abmat 4-8-12

Int1 – 260/185lb; 55/35lb; FS-HSPU (at wall) HSPU (1/2 Abm)

Int2 – 240/170lb; 50/35lb; HSPU (1/2 Abm)

Int3 – 220/155lb; 45/25lb; HSPU (2/3 Abm)

Beg1 – 175/120lb; 35/20lb; PPU (61/51cm)

Beg2 – 140/85lb; 25/15lb; PPU (51cm/Flr)

Beg3 – 100/60lb; 15/10lb; PPU (Flr/Kns on 30kg SandB)

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 Video – Annie Thorisdottir 🇮🇸: “One of the Most Memorable Moments of my Athletic Career.”(Video courtesy of CrossFit, Inc.)!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 110821 

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) Segment Snatch Deadlift, Snatch Deadlift, Hang Snatch (squat), Snatch (squat) – E90sOn90s for 12 min (8 rnds) at 60-70% of 1RM

Score = Load

Home-Based – same as above with a DB/KB/Back Pack/Light BB

CFA LITE OPTIONS:

Beg – Hang Snatch can Hang Power Snatch, then OHS ; Snatch can Power Snatch and OHS

Keep loading so that great form can be maintained

then…

2) CrossFit Games 2021 Individuals – Event 12

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/-cUZPBgZFKU

1 Rep Max Snatch

Score = Load

Class Format – Snatch – E2ndMon2ndM for 20 min (10 Rnds)

Min 1-10 – athletes have 20 sec to complete the lift (i.e. 00:00-00:20 window to lift in on 1st min)

Min 11-20 – athletes have 30 sec to complete the lift (i.e. 10:00-10:30 window to lift in 2nd min)

You can attempt the lift as many times as you wish in the lifting window!

Record the Load at which you fall out by missing before the 20s or 30s is up! After you fall out you may continue lifting at 80-90% of your max load lifted for the remainder of the time!

CFG Format – Athletes will be called up to the first two platforms based on current competition standings, from last to first. The first two athletes will have 20 seconds to lift the first load. If they are successful, they will move to the designated area. If they are unsuccessful, they will move to meet a judge at the tie-break area. When all athletes have attempted the weight, the unsuccessful athletes will race to complete 3 squat snatches, then sprint to the finish platform to determine the tie break.

The weight on the platforms will then be increased. The next round will begin in the same fashion. When the field of athletes has been reduced to 10 or less, athletes will lift one at a time on the large platform, and the lifting window will extend to 30 seconds.

Athletes will continue lifting and racing for tie breaks until all athletes have established a rank.

If only 1 athlete misses at a weight they do not have to complete the tie-break race.

Home-Based sub – Snatch (squat) RM – E3rdMon3rdM for 12 min (4 Rnds)

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 from can be maintained

Beginners – Power Snatch plus OHS allowed

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 – Maryka and Marisa from yesterday’s “Women’s Day WOD”! We had some awesome dress-up’s to celebrate Women’s Day! Thank you to everyone who participated! We will announce our winner (or winners) soon!!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 100821 

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) Practice the following and complete the following EMOM for 6 min:

Min 1 – 30 Double Unders

Min 2 – 1/2 Peg Board Ascent (1.2m) or scaled Option

Score = For Quality

then…

2) CrossFit Games 2021 Individuals – Event 11

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/-cUZPBgZFKU

11-min. AMRAP:

1 pegboard ascent (2.4m)

7 single-arm dumbbell overhead squats, 50 | 70 lb. (32kg/22.5kg)

15 heavy double-unders

Score = Total Reps

Equip Options:

Do longitudinal Pull-ups if you do not have a Peg Board

NB – PB 2.4m climb from peg start position

NB – if no heavy rope – Double the DU or SU Reps

CFA/AFL LITE Options:

T2 (Level 2) – 30/20kg

T1 (Level 4) – 2x Half climbs; 25/15kg; 12 H-DU/24 DU

Int1 – 22.5/15kg; 6 PB PU (ft on wall) (6 for 1) or 6 long. PU; 12 H-DU/24 DU

Int2 – 20/12kg; 5 PB PU (ft on wall) (5 for 1) or 5 long. PU; 10 H-DU/20 DU

Int3 – 20/12kg; 4 PB PU (ft on wall) (4 for 1) or 6 long. PU (R/P); 8 H-DU/16 DU

Beg1 – 15/10kg; 6 Long. PU (P/G); 30 SU

Beg2 – 10/7.5kg; 6x 1 Arm RR (1/0.5m); 25 SU

Beg3 – 7.5/5kg; 6x 1 Arm RR (0.5m/0m); 20 SU

CFA/AFL LITE Options – USA Equivalents:

RX – 70/50lb

T2 (Level 2) – 65/45lb

T1 (Level 4) – 2x Half climbs; 55/35lb; 12 H-DU/24 DU

Int1 – 50/35lb; 6 PB PU (ft on wall) (6 for 1) or 6 long. PU; 12 H-DU/24 DU

Int2 – 45/25lb; 5 PB PU (ft on wall) (5 for 1) or 5 long. PU; 10 H-DU/20 DU

Int3 – 45/25lb; 4 PB PU (ft on wall) (4 for 1) or 6 long. PU (R/P); 8 H-DU/16 DU

Beg1 – 35/20lb; 6 Long. PU (P/G); 30 SU

Beg2 – 20/15lb; 6x 1 Arm RR (1/0.5m); 25 SU

Beg3 – 15/10lb; 6x 1 Arm RR (0.5m/0m); 20

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 – Mike working hard on the sled of Event 2, our class workout from the 2021 CrossFit Games Finals!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 070821 

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) Muscle Snatch, Power Snatch, Snatch (squat), Snatch Balance – E2ndMon2ndM for 10 min (5 Rnds) (Build to moderately heavy load)

Score = Load

CFA LITE Options:

Home-Based uses DB/KB

Keep loading so that great form is maintained!

Beg – Snatch (squat) power snatch plus OHS allowed

Snatch Balance – Rear Rack Push Jerk with OHS allowed

then…

2) CrossFit Games 2021 Individuals – Event 9

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/qK9dHDfJCJc

21-15-9:

Echo bike (cal.)

Snatch, 75 | 105 lb (48kg/34kg) (short bars)

Time cap: 8 min (Extend to complete)

Score = Time/TC plus 1 sec/rep missed

NB – Record 8 min capped time, rest and then finish the WOD

Snatch – any snatch

Sub for Airbike today is Airsquat (double reps) OR 27-21-15 Cal Row

CFA LITE Options:

Airbike sub – 42-30-18 Airsquats or 27-21-15 Cal Row

Use KB/Db/Bumper 25/15kg but 27-21-15

Int1 –     45/32kg; 22.5/15kg

Int2 –     38/27kg; 20/15kg

Int3 –     35/25kg 20/12kg

Beg1 –   30/20kg; 15/10kg

Beg2 –   25/17kg; 12/8kg

Beg3 –   20/15kg; 8/5kg

CFA LITE Options – USA Equivalents:

RX – 55/35lb

Airbike sub 42-30-18 Airsquats

Use KB/Db/Bumper 25/15kg but 27-21-15

Int1 –     100/70lb; 50/35lb

Int2 –     85/60lb; 50/33lb

Int3 –     75/50lb; 45/25lb

Beg1 –   60/45lb; 35/20lb

Beg2 –   50/35lb; 20/15lb

Beg3 –   40/30lb; 15/10lb

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 Video – Spirit of the 2021 NOBULL CrossFit Games goes to Scott Panchik! Scott also announced his retirement at the CrossFit Games last week (Video courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 060821 

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) Clean (power), Clean (squat) – E90sOn90s for 12 min (8 Rnds) (Start Light, build to a heavy Load)

Score = Load

CFA LITE Options:

NB – heavy load set within 90% of Max load in Event 7 below!

Home-Based – Practice Clean (power), Clean (squat) for both L and R sides.

Clean (power) 2, Clean (squat) 2 – E90sOn90s for 12 min (8 Rnds) (Start Light, build to a heavy Load)

Score = For Quality

then…

2a) CrossFit Games 2021 Individuals – Event 6/7

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/qK9dHDfJCJc

Events 6/7

5 rounds for time of:

250-m run

1 clean

Women: 165 | 175 | 185 | 195 | 205 lb.

Men: 245 | 265 | 285 | 305 | 315 lb.

Rx – 111-120-129-138-143kg/75-79-84-88-93kg

Time cap: 7 min (Extended TC for own plate change 9 min)

Score = Time/TC plus 1 sec/rep missed

2B) 5 rounds for time of:

200-m run out of the Coliseum

1 clean

Women: 210 | 215 | 220 | 225 | 230 lb.

Men: 325 | 335 | 340 | 345 | 350 lb.

Rx – 147-152-154-157-159kg/95-98-100-102-105kg

Time cap: 8 min. (Extended TC for own plate change 10 min)

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep

Depending on fractionals available – Rnd to the closest plate values!

E6

CrossFit Algoa LITE Options:                                                                                                                                      

Rx – 111-120-129-138-143kg/75-79-84-88-93kg

Int1 – 94-102-110-117-122kg/64-67-71-75-79kg

Int2 – 80-87-93-100-103kg/54-57-61-64-67kg

Int3 – 64-69-75-80-83kg/43-46-49-51-54kg

Beg1 – 51-55-60-64-66kg/35-37-39-41-43kg

Beg2 – 41-44-48-51-53kg/28-29-31-33-34kg

Beg3 – 30-33-35-38-39kg/20-21-23-24-25kg

CFA LITE Options – USA Equivalents:                                                                                                                                                                                                                                                                                                                      

Rx – 245-265-285-305-315lb/165-175-185-195-205lb

Int1 – 208-225-242-259-268lb/141-148-157-165-174lb

Int2 –     177-191-205-220-228lb/119-126-134-140-148lb

Int3 – 141-153-164-176-182lb/96-101-107-112-118lb

Beg1 – 113-122-131-141-146lb/76-81-86-90-95lb

Beg2 – 90-98-105-113-117lb/61-64-68-72-76lb

Beg3 – 67-72-78-83-86lb/45-47-50-52-55lb

E7

CrossFit Algoa LITE Options:

Rx – 147-152-154-157-159kg/95-98-100-102-105kg

Int1 – 125-129-131-133-135kg/81-83-85-87-89kg

Int2 –     106-110-111-113-115kg/69-71-72-74-76kg

Int3 – 85-88-89-91-92kg/55-57-58-59-61kg

Beg1 – 68-70-71-73-74kg/44-45-46-47-49kg

Beg2 – 54-56-57-58-59kg/35-36-37-38-39kg

Beg3 – 40-42-42-43-44kg/26-26-27-28-28kg

CFA LITE Options – USA Equivalents:                                                                                                                                                                                                                                                                                                                      

Rx – 325-335-340-345-350lb/210-215-220-225-230lb

Int1 – 275-285-289-294-298lb/178-184-187-191-197lb

Int2 – 234-242-245-250-253lb/151-156-159-162-167lb

Int3 – 187-194-196-200-203lb/121-125-127-130-134lb

Beg1b – 150-155-157-160-162lb/97-100-102-104-107lb

Beg2 – 120-124-126-128-130lb/77-80-82-83-86lb

Beg3 – 89-92-93-95-96lb/57-58-60-61-62lb

Home-Based sub –

AMRAP 7:

15 Clean (any) (25kg/15kg)

200m Run

Rest 5 min

AMRAP 8:

15 Clean (any) (25kg/15kg)

200m Run

Score = Total Reps

CFA LITE Options:

Use KB/Db/Bumper 25/15kg but 20-18-16…6-4-2 Reps

Int1 –     22.5/15kg

Int2 –     20/15kg

Int3 –     20/12kg

Beg1 –   15/10kg

Beg2 –   12/8kg

Beg3 –   8/5kg

CFA LITE Options – USA Equivalents

RX – 55/35lb

Use KB/Db/Bumper

Int1 –     50/35lb

Int2 –     50/33lb

Int3 –     45/25lb

Beg1 –   35/20lb

Beg2 –   20/15lb

Beg3 –   15/10lb

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 Video – What an awesome CrossFit Games … here is the 2021 NOBULL CrossFit Games Highlights Video (Video courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 050821 

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) CrossFit Games 2021 Individuals – Event 8

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/qK9dHDfJCJc

For time:

Navigate the handstand walking course of…

10m HS Walk

Up Ramp over Parralettes (2m), Down Stairs (10m)

5m HS Walk

Up Ramp, Down Ramp (5m)

5m HS Walk

Up Stairs, Down Stairs (5m)

2m HS Walk

and Return in Reverse

Time cap: 5 min.

Score = Time/TC plus 1 sec/rep missed

84m Total Distance

Standard Regional Ramp and Stairs to set-up obstacles

CFA LITE Options:

RX – 55/35lb

Use KB/Db/Bumper

H-WW (Half WW) ; O – Over ; Bprs – Bumpers

Int1 –     10m HSW, 5m O 25kg Bprs, 5m HSW, 5m O 25kg Bprs, 5m HSW, 5m O 25kg Bprs, 2m HSW, return

Int2 –     8m HSW, 5m O 20kg Bprs, 5m HSW, 5m O 20kg Bprs, 5m HSW, 5m O 20kg Bprs, 2m HSW, return

Int3 –     6m HSW, 5m O 15kg Bprs, 5m HSW, 5m O 15kg Bprs, 5m HSW, 5m O 15kg Bprs, 2m HSW, return

Beg1 –   2 H-WW, 20s HS Hold (kickup at Wall), 2 H-WW, 20s HS Hold (kickup at Wall), 2 H-WW, 20s HS Hold (kickup at Wall), 1 H-WW, Return

Beg2 –   2 1xStep WW, 20s Piked Hold (61/51cm), 2 1xStep WW, 20s Piked Hold (61/51cm), 2 1xStep WW, 20s Piked Hold (61/51cm), 1 1xStep WW, Return

Beg3 –   20m BW (str), 20s Piked Hold, 10m BW (str), 20s Piked Hold, 10m BW (str), 20s Piked Hold, 5m BW (str), Return

then…

2) CrossFit Games 2021 Individuals – Event 5

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/qK9dHDfJCJc

4 rounds for time:

4 rope climbs (6m – 20ft)

500/400 ski erg

Sand bag carry (42 feet-12.81m with Chedar Wedge SB 91/68kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

1m on SB is 1 Rep

Men Chedar Wedge SB – 91kg (55cm x 61cm x 18cm)

Men Chedar Wedge SB – 68kg (48cm x 52cm x 18cm)

CFA LITE Options:

RX – 5 ascents on 4.57m Rope Climbs

Ski Erg Sub – Run 500m for men and women

H-B – Towell PU sub for Rope Climbs (6x level Reps – 24) or Towel Rows RX 40 on 25kg/15kg

SB belly carry sub – Bumper Sub Belly Carry – connect w bands and double distance

Int1 – SB 60/40kg; 22.5/15kg; 4 RC or T-PU/T-Rows

Int2 – SB 60/40kg; 22.5/15kg; 3 RC or T-PU/T-Rows

Int3 – SB 50/30kg; 20/12kg; 6 Half RC (no jump) or T-PU/T-Rows

Beg1 – SB 50/30kg; 15/10kg; 12 Rope Pulls (Ly2Stand – Str) or 40 Jump T-PU/T-Rows

Beg2 – SB 40/25kg; 12/8kg; 12 Rope Pulls (Ly2Stand – Bnt Hips) or 40 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – SB 30/20kg; 400m Run; 8/5kg; 12 Rope Pulls (Sit2Stand) or 40 T-Ring Rows (0.5/0m)/T-Rows

CFA LITE Options – USA Equivalents:

RX – 5 ascents on 4.57m (15ft) Rope Climbs

Ski Erg Sub – Run 500/400m

H-B – Towell PU sub for Rope Climbs (6x level Reps – 24) or Towel Rows RX 40 on 55kg/35kg

SB belly carry sub – Bumper Sub Belly Carry – connect w bands and double distance

Int1 – SB 135/95lb; 50/35lb; 4 RC or T-PU/T-Rows

Int2 – SB 135/95lb; 50/35lb; 3 RC or T-PU/T-Rows

Int3 – SB 110/65lb; 45/25lb; 6 Half RC (no jump) or T-PU/T-Rows

Beg1 – SB 110/65lb; 35/20lb; 12 Rope Pulls (Ly2Stand – Str) or 40 Jump T-PU/T-Rows

Beg2 – SB 88/55lb; 25/15lb; 12 Rope Pulls (Ly2Stand – Bnt Hips) or 40 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – SB 65/45lb; 400m Run; 15/10lb; 12 Rope Pulls (Sit2Stand) or 40 T-Ring Rows (0.5/0m)/T-Rows

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