CrossFit | CrossFit Algoa Newton Park

CrossFit Algoa (Port Elizabeth) WOD – Mon, 12 July 2021

Featured Video – Abigail, Yolandi, Willie and Hanri recovering after their Home-Based WOD!

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 – 120721 

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

1) AMRAP the following for 14 min:

Min 1 – AMRAP Pistols (alt.)

Min 2 – AMRAP Turkish Get-up Sit-up (30s Non-Dom, 30s Dom) (25kg/15kg)

Score = Total Reps

CFA LITE Options:

Home Based – RX uses 25/15kg

Int1 – Same RX

Int2 – 22.5/15kg; Pistol (Green/Hold Rings)

Int3 – 20/12kg; Pistol (Hip Crease just above Hor)

Beg1 – 15/10kg; Lunges or Box Pistol (near Horiz)

Beg2 – 10/7.5kg; Lunges

Beg3 – 7.5/5kg; Static Lunges

USA Equivalents – CFA LITE Options:

Home Based – RX uses 55/35lb

Int1 – Same RX

Int2 – 50/35lb; Pistol (Green/Hold Rings)

Int3 – 45/25lb; Pistol (Hip Crease just above Hor)

Beg1 – 35/20lb; Lunges or Box Pistol (near Horiz)

Beg2 – 20/15lb; Lunges

Beg3 – 15/10lb; Static Lunges

then…

2) Complete 10 Rounds of the following for time:

10 Push-ups

20 Airsquats

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2/3

Beg1 – 8 Push-up/8 Push-ups (Ts up, Kns down)

Beg2 – 6 PU/10 PU (kns); 16 AS

Beg3 – 10 PU(kns)/ 7 PU (kns); 14 AS

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

CrossFit Algoa (Port Elizabeth) WOD – Sat, 10 July 2021

Featured Video – Throwback to Schmolly getting ready for some KB Swings!!

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 – 100721 

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) Last completed 15 Feb 2021…

AMRAP the following for 40 min:

1000m Run

200 DU

30 Lateral Burpees (Over Rower or SDHP Impl)

1000m Row or 100 SDHP (20kg/12kg)

Rest 4 min

Score = Total Reps

CFA LITE Options:

Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)

Int1 – 170 DU

Int2 – 140 DU

Int3 – 110 DU

Beg1 – 16/10kg; 200 SU; Lat Bps SO

Beg2 – 12/8kg; 150 SU; Lat Bps SO

TC/Beg3 – 8/5kg; 120 SU; Lat Bps SO

USA Equivalents – CFA LITE Options:

Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)

Int1 – 170 DU

Int2 – 140 DU

Int3 – 110 DU

Beg1 – 35/22lb; 200 SU; Lat Bps SO

Beg2 – 26/17lb; 150 SU; Lat Bp SO

Beg3 – 17/11lb; 120 SU; Lat Bp SO

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

CrossFit Algoa (Port Elizabeth) WOD – Fri, 9 July 2021

Featured Video – Lance, Rebecca and Jenne (part of the William’s Clan) of CrossFit Algoa Summerstrand, getting in their Home-based WOD!

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 – 090721 

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)

a) Practice Handstand Walking/Wall Walks/Bear Walking

b) Practice Kipping HSPU/Piked Push-ups

Score = For Quality

CFA LITE Options:

Only move to the next level once you have achieved an 80% proficiency!

Only practice a Handstand or HS Walking if you can safely go upside down!

then…

2) AMRAP the following for 14 min:

50 m HS Walk

20 Strict HSPU

Every time you break complete 5 Target Burpees! (15.24cm/6inch above max reach height)

Score = Total Reps

1m = 1 Rep (1 WW = 3 Reps; Half WW = 1.5 Reps)

CrossFit Algoa LITE Options:

T2(level 3) – 45m HSW

T1(level 4) – 40m HSW

Int1 – 15 S-HSPU; 35m HSW

Int2 – 1/2 Abm; 30m HSW

Int3 – 1/2 Abm; 2/3 Abm; 25m HSW or 8WW

Beg1 – PPU (61cm/51cm); 8 Half WW

Beg2 – PPU (51cm/Flr); 8 Scaled WW (1 Step)

Beg3 – PPU (Flr/Kns); Bear Walk (str)

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

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 8 July 2021

Featured Video – Here is a very touching video Honoring Chad Peyton and his life. It also touches on the significance of the workout created to honour him (Featured video, courtesy of CrossFit, Inc.)!

To view our FUNNY “Fun Fundraiser” Lucky Draw click on the link below! Watch Dave and Cindy complete the Lucky Draw, minus the use of 1 limb each, to find out who won!!!!!

Funny “FUN FUNDRAISER” Draw

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 – 080721 

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) HERO WOD – Peyton

The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.

Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.

Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.

In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.

HERO WOD – Peyton

Complete as many rounds as possible in 20 minutes of:

10 C2B Pull-ups

10 DB Thrusters (22.5kg/15kg)

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then, at the 20:00 mark, begin a 2-mile (3.2km) run.

Score A – Total Reps on AMRAP 20

Score B – Time for 3.2km Run

CFA LITE Options:

C2B Sub – Towel/Rope Pull-ups or BOR 20 Reps (22.5/15kg)

Int1 – 22.5/15kg; 8 C2B

Int2 – 22.5/15kg; 7 C2B

Int3 – 20/12kg; 6 C2B; 30 DU

Beg1 – 15/10kg; PU (P/G); SU

Beg2 – 10/7.5kg; RR (1/0.5m); Run 2.2km; SU

Beg3 – 7.5/5kg; RR (0.5/0m); Run 1.6km; SU

USA Equivalents – CFA LITE Options:

Home Based – RX uses 55/35lb

Int1 – 50/35lb; 8 C2B

Int2 – 50/35lb; 7 C2B

Int3 – 45/25lb; 6 C2B; 30 DU

Beg1 – 35/20lb; PU (P/G); SU

Beg2 – 20/15lb; RR (1/0.5m); Run 2.2km; SU

Beg3 – 15/10lb; RR (0.5/0m); Run 1.6km; 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

CrossFit Algoa (Port Elizabeth) WOD – Wed, 7 July 2021

Featured Video – CrossFit HQ Workout tips for the CrossFit Games Last Chance Qualifyer 2021, Event 1… a FUN couplet!! (Featured videos – above and below – 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 – 070721 

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

1) Hang Squat Snatch 5-10 Reps – EMOM 6 min (Odd Min Non-Dom; Even Min Dom)

Score = Sum of (DB/KB load x Reps completed per min)

Use DB/KB/Back Pack/Light BB

CFA LITE OPTIONS:

Beg – can Hang Power Snatch and then OHS

Keep loading so that great from can be maintained

then…

2) CrossFit Games 2021 – Last-Chance Qualifier Event 1 https://games.crossfit.com/workouts/lastchance/2021/1

Workout Description

CFHQ Workout Tips… see video above!

EVENT 1 – Last-Chance Qualifier

42-30-18 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch (any snatch)

♀ 35-lb. (15kg) dumbbell

♂ 50-lb. (22.5kg) dumbbell

TC = 15 min (extended TC – complete)

Score = Time/TC plus 1 sec/rep missed

NB – if no DB/KB use Back-pack/BB

NB – sub Row cal with SDHP (1 cal = 1 Rep) – same load as Hang Snatch load

Scaling:

Reduce the loading on the dumbbell to avoid breaks on the snatches. This workout should be relatively short and if possible completed unbroken and with quick transitions.

CFA LITE Options:

Home Based – RX uses 22.5/15kg

For SDHP use same DB/KB implement load

Int1/2 – Same RX

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 10/7.5kg

Beg3 – 7.5/5kg

USA Equivalents – CFA LITE Options:

Home Based – RX uses 55/35lb

For SDHP use same DB/KB implement load

Int1/2 – Same RX

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

CrossFit Algoa (Port Elizabeth) WOD -Tues, 6 July 2021

Featured Video – CrossFit Games Last Chance Qualifyer 2021, Event 4… a tough triplet!! (Featured 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 – 060721 

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 – Last-Chance Qualifier Event 4 https://games.crossfit.com/workouts/lastchance/2021/4

Workout Description – see featured video above

EVENT 4 – Last-Chance Qualifier

For time:

100 double-unders

10 squat cleans, 135/95 lb.

5 legless rope climbs

80 double-unders

8 squat cleans, 185/135 lb.

4 legless rope climbs

60 double-unders

6 squat cleans, 225/155 lb.

3 legless rope climbs

40 double-unders

4 squat cleans, 245/175 lb.

2 legless rope climbs

20 double-unders

2 squat cleans, 275/185 lb.

1 legless rope climb

TC – 20 min (Note time at cap and finish today)

Score = Time/TC plus 1 sec/rep missed

Notes:

RC – 15 foot (4.57m)

Weights in kilograms are: 43 kg (95 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 102 kg (225 lb.), 111 kg (245 lb.), and 124 kg (275 lb.)

CFA LITE Options:

Home-Based RX loading 25kg/15kg – squat clean reps 20-18-16-14-12

Home-Based – Towell PU sub for Rope Climbs (6x level Reps 30-24-18-12-6) or Towel Rows RX (DB/KB/SB/Light BB) – OR T-BOR 40-34-28-22-16 reps on 25kg/15kg or level

Rx- 61-83-102-111-124kg/43-61-70-79-83kg

Int1- 55-75-92-100-112kg/39-55-63-71-75kg; 22.5/15kg; 4-3-2-1-1 LL-RC or T-PU/T-Rows; 90-70-50-30-10-5 DU

Int2- 49-67-83-90-100kg/35-49-57-64-67kg; 22.5/12kg; 8-6-4-2-1 Half RC or T-PU/T-Rows; 80-60-40-20-10-5 DU

Int3- 40-60-75-81-90kg/31-44-51-58-61kg; 20/12kg; Kipping Rope PU 21-15-9-6-3 or T-PU/T-Rows; 70-50-30-10-5-5 DU

Beg1- 33-50-63-67-75kg/26-37-43-48-50kg; 15/10kg; 15-12-9-6-3 Rope Pulls (Ly2Stand – Str) or T-Rows; SU

Beg2- 28-42-52-56-63kg/22-31-35-40-42kg; 12/8kg; 15-12-9-6-3 Rope Pulls (Ly2Stand – Bnt Hips) or T-Ring Rows (1/0.5m)/T-Rows; 80-60-40-20-10-5 SU

Beg3- 23-35-44-47-52kg/18-26-30-33-35kg; 8/5kg; 15-12-9-6-3 Rope Pulls (Sit2Stand) or T-Ring Rows (0.5/0m)/T-Rows; 70-50-30-10-5-5 SU

CFA LITE Options – USA Equivalents:

Rx- 134-183-225-245-273lb/95-134-154-174-183lb

Int1- 121-165-202-220-246lb/85-121-139-157-165lb; 22.5/15kg; 4-3-2-1-1 LL-RC or T-PU/T-Rows; 90-70-50-30-10-5 DU

Int2- 109-148-182-198-221lb/77-109-125-141-148lb; 22.5/12kg; 8-6-4-2-1 Half RC or T-PU/T-Rows; 80-60-40-20-10-5 DU

Int3- 88-132-165-178-199lb/69-98-112-127-133lb; 20/12kg; Kipping Rope PU 21-15-9-6-3 or T-PU/T-Rows; 70-50-30-10-5-5 DU

Beg1- 74-110-138-149-166lb/58-82-94-106-111lb; 15/10kg; 15-12-9-6-3 Rope Pulls (Ly2Stand – Str) or T-Rows; SU

Beg2- 61-92-115-124-139lb/48-68-78-88-93lb; 12/8kg; 15-12-9-6-3 Rope Pulls (Ly2Stand – Bnt Hips) or T-Ring Rows (1/0.5m)/T-Rows; 80-60-40-20-10-5 SU

Beg3- 51-77-96-103-116lb/40-57-65-74-77lb; 8/5kg; 15-12-9-6-3 Rope Pulls (Sit2Stand) or T-Ring Rows (0.5/0m)/T-Rows; 70-50-30-10-5-5 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

CrossFit Algoa (Port Elizabeth) WOD – Mon, 5 July 2021

Featured Video – CrossFit HQ tips for Event 3, for the CrossFit Games Last Chance Qualifyer 2021 … 100 Target Burpees for time!! (Featured videos – above & below – 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 – 030721 

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 – Last-Chance Qualifier Event 2 https://games.crossfit.com/workouts/lastchance/2021/3

Event Description

CFHQ Workout Tips (adjust as needed for this test or home-based wod below)

EVENT 2 – 3-rep-max deadlift

Time cap: 20 min.

Score = Load (kg)

Home-Based Wod – 100 Deadlifts FT (25kg/15kg)

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home Based – RX uses 25/15kg

Int1 – Same RX

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 10/7.5kg

Beg3 – 7.5/5kg

USA Equivalents – CFA LITE Options:

Home Based – RX uses 55/35lb

Int1 – Same RX

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/15lb

Beg3 – 15/10lb

then…

2) CrossFit Games 2021 – Last-Chance Qualifier Event 3 https://games.crossfit.com/workouts/lastchance/2021/3

Workout description

CFHQ Workout Tips (view video at top of the page)

EVENT 3 – For time:

100 burpees

For each rep, jump and touch a target 12 inches above your reach.

TC = 7 min (extended TC – complete)

Score = Time/TC plus 1 sec/rep missed

For each rep, jump and touch a target 12 inches (30.48cm) above your reach.

Today record your time if you finish before TC or reps missed at TC. Then continue until you complete the 100 reps or scaled option! Note your finish time in the notes!!

CFA/AFL LITE Options:

Int1/2/3; Beg1 – same

Beg2 – 75 FT (15.24cm – 6 inch reach)

Beg3 – 60 FT (plain bps)

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

CrossFit Algoa (Port Elizabeth) WOD – Sat, 3 July 2021

Featured Image – Kerri and Matt working hard at home getting in our Home-Based training during this next level 4 lockdown!

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 – 030721 

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

1) Complete the following complex from the floor E2ndMon2ndM for 12 min (6 Rnds), climbing to a max day…

1 OHS, 2 Thrusters, 3 TNG Power Cleans

Score = Load

NB – complex starts on the floor (no rack allowed)

CFA LITE Options:

Keep loading so that great form can be maintained

NB – a Power Snatch/Snatch or P/Clean to Rear Rack can be used to start the OHS

Home-Based – Complete the following complex from the floor E2ndMon2ndM for 12 min (6 Rnds), climbing to a max day…

3 OHS, 6 Thrusters, 9 TNG Power Cleans

Score = Load

NB – Non-Dominant side 1st min

NB – complex starts on the floor (no rack allowed)

then…

2) Last completed 20 Jan 2021…

NB – today…note time at time cap for your score but continue until you finish the workout!

CrossFit HQ WOD (120722/200929)

2012 Chipper – 2012 Reebok CrossFit Games

For time:

10 overhead squats

10 box jump-overs

10 thrusters

10 power cleans

10 toes-to-bars

10 burpee muscle-ups

10 toes-to-bars

10 power cleans

10 thrusters

10 box jump-overs

10 overhead squats

M – 105-lb.(47kg) OHS, 20-in. (51cm) box, 95-lb. (43kg) thruster, 125-lb. (56kg) clean (any)

F – 155-lb. (70kg) OHS, 24-in. (61cm) box, 135-lb. (61kg) thruster, 205-lb. (93kg) clean (any)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – MU – BOR sub 15 Reps (61/43kg) or 25 Reps (25kg/15kg) and 20 Push-ups

RX Home-Based sub – DB/KB/BP/Light BB – 15 OHS/15 Thr/ 20 PC (25/15kg)

Int1 – OHS 65/43kg; Th 55/36kg; PC 93/55kg; 22.5/15kg; 8 MU or BOR, PU

Int2 – OHS 60/40kg; Th 53/34kg; PC 85/50kg; 22.5/15kg; 10 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – OHS 55/36kg; Th 50/32kg; PC 75/45kg; 20/12kg; 10 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – OHS 45/30kg; Th 45/30kg; PC 65/40kg; 15/10kg; BSO (61/51cm); 10 C2B PU (G/P), 15/12 PU or BOR, PU

Beg2 – OHS 35/23kg; Th 35/22kg; PC 55/33kg; 12/8kg; BSO (51cm); 15 RR (1/0.5m), 15 PU/15 PU (kns) or BOR, PU

Beg3 – OHS 25/16kg; Th 25/17kg; PC 45/27kg; 8/5kg; BSO (41cm); 15 RR (1/0.5m), 15 PU(kns)/12 PU (kns) or BOR, PU

CFA LITE Options – USA Equivalents

RX sub – MU – BOR sub 15 Reps (135/95kg) or 25 Reps (55/35kg) and 20 Push-ups

RX Home-Based sub – DB/KB/BP/Light BB – 15 OHS/15 Thr/ 20 PC (55/35lb)

Int1 – OHS 145/95lb; Th 120/80lb; PC 205/120lb; 50/35lb; 8 MU or BOR, PU

Int2 – OHS 130/90lb; Th 115/75lb; PC 185/110lb; 50/35lb; 10 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – OHS 120/80lb; Th 110/70lb; PC 165/100lb; 45/25lb; 10 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – OHS 100/65lb; Th 100/65lb; PC 145/90lb; 35/20lb; BSO (24/20inch); 10 C2B PU (G/P), 15/12 PU or BOR, PU

Beg2 – OHS 75/50lb; Th 75/50lb; PC 120/70lb; 20/25lb; BSO (20inch); 15 RR (1/0.5m), 15 PU/15 PU (kns) or BOR, PU

Beg3 – OHS 55/35lb; Th 55/35lb; PC 100/60lb; 15/10lb; BSO (16inch); 15 RR (1/0.5m), 15 PU(kns)/12 PU (kns) or BOR, PU

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

CrossFit Algoa (Port Elizabeth) WOD – Fri, 2 July 2021

Featured Image – From left, Carla, Audrey and Steph at home getting in our Home-Based training for this next level 4 lockdown!

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 – 020721 

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 Kipping Pull-ups

Score = For Quality

Those who are competent can do the butterfly Pull-up progressions

CFA LITE Options: Only move to the next level once you have achieved an 80% proficiency!

Home-Based Options: Try find something to hang off to practice otherwise Bent Over Row (BOR) 3-5 x 10 Reps

then…

2) Repeat from 11 January 2021…

Complete the following FT:

40 C2B Pull-ups

into…

4 Rnds of:

20 Target Burpees (15.24cm – 6 inches)

40 Airsquats

into…

40 C2B Pull-ups

TC – 21 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home-based Sub – BOR (Single-Arm-DB/KB/B-Pack or Light BB) 60 Reps (buy-in)/ 60 Reps (buy-out)

RX – 25/15kg

Int1 – 22.5/15kg; 35 C2B PU

Int2 – 20/15kg; 30 C2B PU

Int3 – 16/12kg; 40 PU; 18 T-Bps; 36 AS

Beg1 – 15/10kg; PU (G/P) or BOR; 16 T-Bps

Beg2 – 12/8kg; RR (1/0.5m) or BOR; 16 T-Bps; 32 AS

Beg3 – 8/5kg; RR (1/0.5m) or BOR; 12 T-Bps; 24 AS

CFA LITE Options – USA Equivalents:

Home-based Sub – BOR (Single-Arm-DB/KB/B-Pack or Light BB) 60 Reps (buy-in)/ 60 Reps (buy-out)

RX – 55/35lb

Int1 – 50/35lb; 35 C2B PU

Int2 – 45/35lb; 30 C2B PU

Int3 – 35/25lb; 40 PU; 18 T-Bps; 36 AS

Beg1 – 35/20lb; PU (G/P) or BOR; 16 T-Bps

Beg2 – 25/17lb; RR (1/0.5m) or BOR; 16 T-Bps; 32 AS

Beg3 – 15/10lb; RR (1/0.5m) or BOR; 12 T-Bps; 24 AS

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

CrossFit Algoa (Port Elizabeth) WOD – Wed, 1 July 2021

Featured Image – We have swiftly transitioned to our Home-Based training for this next level 4 lockdown … Wendy working hard and smart on yesterday’s Home-Based WOD!!

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 – 010721 

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) Progress on last week…

DB OHS 2 each side – EMOM 10 min (Climb to Max Day)

Score = Load

Home-based – 5-10 Reps Non-dom Min 1 then other side min 2 (10 min)

Score = Sum of Body Weight x Reps x Load

CFA LITE Options:

Keep Loading and a Squat Depth at which great form is maintained!

then…

2) AMRAP the following for 14 min:

6 DB Squat Snatch (25kg/15kg)

8 Push-ups

10 Double-Unders

Score = Total Reps

CFA LITE Options:

Home Based – RX uses 25/15kg

Int1 – Same RX

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg; PU (Ts/Kns-up, Ts-dwn); SU

Beg2 – 10/7.5kg; PU (Ts/Kns); SU

Beg3 – 7.5/5kg; PU (Kns); SU

USA Equivalents – CFA LITE Options:

Home Based – RX uses 55/35lb

Int1 – Same RX

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb; PU (Ts/Kns-up, Ts-dwn); SU

Beg2 – 20/15lb; PU (Ts/Kns); SU

Beg3 – 15/10lb; PU (Kns); 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

Categorized as: CrossFit