Featured Video – Games Central update on Fittest in Cape Town. For the live feed for Fittest in Cape Town – go to https://fittestincapetown.com/ and click “LIVE FEED” (Featured Video courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, 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 #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 050621

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 21 Nov 20 …

Burden Run 2 mile (3.2km) (15kg/10kg Bumper) FT

NB – try find hills!

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

LITE Options: 

10m = 1 Rep

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

RX/Int1/2/3 – same

Beg1 – 10/5kg

Beg2 – 2.6km; 5/2.5kg

Beg3 – 2km; 5/2.5kg

CFA LITE Options – USA Equivalents:

10m = 1 Rep

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

RX/Int1/2/3 – same 35/25lb

Beg1 – 25/10lb

Beg2 – 2.6km; 10/5lb

Beg3 – 2km; 10/5lb

then…

2) AMRAP the following for 9 min:

20 Wall Balls (10kg/6.3kg) FT

5 Wall Walks

Score = Total reps

CFA LITE Options:

WB sub Thrusters (25kg/15kg)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), Half WW

Beg2 – 120 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), Scaled WW (1 step)

Beg3/TC – 100 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), BW 15m (str)

USA Equivalents – CFA LITE Options:

WB sub Thrusters (25kg/15kg)

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb)

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb)

Beg2 – 120 WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb)

Beg3 – 100 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb)

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 – Games Central: Torian & MACC Day 3 Recap (Featured Image courtesy of CrossFit.com)

ONLINE WHITEBOARD/COACHING – 030621  

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 (squat) 2, plus 3 Front Squats – E2ndMon2ndM for 10 min (5 Rnds) 

Score = Total Reps  

RM = 1 max attempt in 1 set   

Dropping allowed   

CFA LITE Options:  

Keep loading to a level at which great form can be maintained  

then…  

2) Last completed 8 Oct 20…  

Complete the following FT:  

27-21-15 OHS (50kg/32kg)  

27-21-15 Strict HSPU  

TC – 15 min   

Score = Time/TC plus 1 sec/rep missed  

CFA LITE Options:  

RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 25/15kg  

Int1 – 45/30kg; 22.5/15kg; 21-15-9 HSPU  

Int2 – 40/25kg; 20/15kg; 1/2 Abm  

Int3 – 35/20kg; 16/12kg; 2/3 Abm  

Beg1 – 30/15kg; 15/10kg; PPU (61/51cm)  

Beg2 – 20/12kg; 12/8kg; PPU (51cm/Flr)  

Beg3 – 15/8kg; 8/5kg; PPU (Flr/Kns)  

TC (untrained) – 21-15-9, PVC (PPU Kns)  

CFA LITE Options – USA Equivalents:  

Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 55/35lb  

Int1 – 100/65lb; 50/35lb; 21-15-9 HSPU  

Int2 – 90/55lb; 50/35lb; 1/2 Abm  

Int3 – 75/45lb; 45/25lb; 2/3 Abm  

Beg1 – 65/35lb; 35/25lb; PPU (61/51cm)  

Beg2 – 45/25lb; 25/20lb; PPU (51cm/Flr)  

Beg3 – 35/20lb; 15/10lb; PPU (Flr/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 Videos – The latest two Games Central episodes from this past weekend… Semi-Final Recaps on the Torian and MACC for Day 1 and 2 respectively!    

 (Featured Videos courtesy of CrossFit, Inc.) 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, 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 #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth   

ONLINE WHITEBOARD/COACHING – 310521 

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-ups – RM E2ndMon2ndM for 10 min (5 Rnds) 

Score = Time    

Home-Based – Try use a towel or Rope if you don’t have a bar/rings… alternatively – Rep Max on Bent Over Rows on a Moderate loading. Then a Rep Max set of Push-ups… if sore from yesterday’s WOD – leave out the pushups! (No score today – for quality)

CFA LITE Options:  

Mix PU and Dip Reps as you please! 

Int1 – same 

Int2 – B-MU (R/B) or Jump B-MU (Bar a Chin) 

Int3 – B-MU (B/P) or Jump B-MU (Bar at Collar Bone) 

Beg1 – PU (G/P)/30 RD (B/P) 

Beg2 – RR (1/0.5m)/ S-PD (str) 

Beg3 – RR (1/0.5m)/ S-PD (bnt)  

then… 

2) Complete the following EMOM for 12 min: 

Min 1 – AMRAP TNG Squat Clean Thruster (60kg/40kg) 

Min 2 – AMRAP T2B 

Score = Total Reps  

Rx – DB/KB/B-pack on 25/15kg (divide reps by 1.5)

Home Equipment/Subs: 

BB/DB/KB/B-pack 

Find tree branch/rafter OR Lying Toes to hands (holding heavy/fixed object OH) 

CFA LITE Options: 

Rx – DB/KB/B-pack on 25/15kg (Divide Reps by 1.5 on Clusters) 

T2B Sub – Lying  

Int1 – 55/38kg; 22.5/15kg  

Int2 – 50/35kg; 20/15kg  

Int3 – 45/32kg; 16/12kg  

Beg1 – 40/29kg; 15/10kg; HLR (or Lying F2H) 

Beg2 – 30/20kg; 12/8kg; HKR (or Lying K2H) 

Beg3 – 20/12kg; 8/5kg; Sitting (K2C) 

CFA LITE Options: 

Rx – DB/KB/B-pack 25 reps on 25/15kg (Divide Reps by 1.5 on Clusters) 

T2B Sub – Lying  

Int1 – 120/80lb; 50/35lb  

Int2 – 110/75lb; 45/35lb  

Int3 – 100/70lb; 35/25lb  

Beg1 – 90/65lb; 35/25lb; HLR (or Lying F2H) 

Beg2 – 65/45lb; 25/15lb; HKR (or Lying K2H) 

Beg3 – 45/25lb; 15/10lb; Sitting (K2C)  

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 – PLEASE COME SUPPORT THE FUN FUNDRAISER – REMEMBER YOU DONT HAVE TO TRAIN … COME LISTEN TO GOOD MUSIC (LIVE), HAVE SOME AWESOME COFFEE AND SNACK ON BOEREWORS ROLLS, HAMBURGERS (sponsored by Bluewater Bay Spar), AND DATE BALLS, AND WATCH DAVE AND THE CLASS MEMBERS HIT SOME FiCT WORKOUTS!!  

REGARDING TODAY’S WOD BELOW – For those who cannot make our Fun Fundraiser to get Coach Dave to the CrossFit Games Semi-Finals… please see the workouts below! For those training at the Box at 8:30/9:30/10:30 – we will be racing Dave on a chosen FiCT 2021 workout as the workouts are all now released. 

Dave will be training with each class… but luckily you only will be doing one, unless you want to do more WODS with Dave! 

REMINDER ON – our FUN FUNDRAISER FOR getting Coach Dave to Fittest in Cape Town (FiCT) 2021. FiCT 2021 is the Individual Semi-Final Event for the 2021 Reebok CrossFit Games! Individual males from around Africa will fight it out for the single berth place to this years Reebok CrossFit Games! 

IT WILL BE FUN!!!!! If you do not feel like training this Saturday… JUST COME ALOMNG, LISTEN TO SOME GOOD MUSIC FROM WAYNE & TARA, WATCH OTHER MEMBERS THROWDOWN (TRAIN), EAT SOME BOERIE ROLLS AND OTHER TREATS, AND SIP ON THE WORLDS BEST COFFEE, CABAL COFFEE FOR THE WIN!!! 

Date & Time: Saturday 29 May – 8:30 – 11:00 (Book on Itensity to WOD and book with Coach Anje to spectate)…  

The Itensity Classes available for booking are on Saturday at: 

8:30-9:30 

9:30-10:30  

10:30 till done!  

The idea is to do the workouts with Dave as he does his final prep for the CrossFit Games Semi-Final event! 

Lucky Draw: Ticket Details – CLICK HERE – https://wp.me/p922tG-2xe (Sponsored by Candy Wrap, Tease It, Esse Skin Care, Cabal Coffee, CrossFit Algoa, CrossFit Algoa Sports Massage and Recovery) 

Entertainment: Wayne & Tara 

Cabal Coffee and Hot Chocolate on Sale!! 

Boerewors Rolls, Hamburgers and Date Balls on Sale! 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, 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 #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth   

ONLINE WHITEBOARD/COACHING – 280521 

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 

For those who cannot make our Fun Fundraiser to get Coach Dave to the CrossFit Games Semi-Finals… please see the workouts below! For those training at the Box at 8:30/9:30/10:30 – we will be racing Dave on a chosen FiCT 2021 workout as the workouts are all now released. 

Dave will be training with each class… but luckily you only will be doing one, unless you want to do more WODS with Dave! 

1) Row 2km FT 

TC – 15 min 

Score = Time/TC plus 1 sec/rep missed 

CFA LITE Options: 

Use KB/Db/Bumper 

Row sub – SDHP (20/12kg) 10m = 1 Rep 

Home-B – same 

Beg1 – 16/10kg 

Beg2 – 12/8kg 

Beg3 – 8/5kg 

USA Equivalents – CFA LITE Options: 

Use KB/Db/Bumper 

RX – HSW – Break – restart 10m segment 

Row sub – SDHP (45/25kg) 

Home-B – same 

Beg1 – 35/25lb 

Beg2 – 25/15lb 

Beg3 – 15/10lb 

Rest Precisely 10 min… 

2) 200 Wall Balls (10kg/6.3kg) FT 

TC – 20 min 

Score = Time/TC plus 1 sec/rep missed 

CFA LITE Options: 

AFL and RX – 200 WB, Rest complete 150 WB (Karen but with 20 min Cap) 

WB sub 200 Thrusters for RX/AFL and 150 Thruster (25kg/15kg) for rest 

Int1 – WB/sub Thr (22.5/15kg)  

Int2 – WB/sub Thr (22.5/15kg) 

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg 

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg) 

Beg2 – 120 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg) 

Beg3/TC – 100 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg) 

USA Equivalents – CFA LITE Options: 

AFL and RX – 200 WB, Rest complete 150 WB (Karen but with 20 min Cap) 

WB sub 200 Thrusters for RX/AFL and 150 Thruster (55lbv/35lb) for rest 

Int1 – WB/sub Thr (50/35lb) 

Int2 – WB/sub Thr (50/35lb) 

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb 

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb) 

Beg2 – 120 WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb) 

Beg3 – 100 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb) 

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 – PLEASE COME SUPPORT THE FUN FUNDRAISER – REMEMBER YOU DONT HAVE TO TRAIN … COME LISTEN TO GOOD MUSIC (LIVE), HAVE SOME AWESOME COFFEE AND SNACK ON BOEREWORS ROLLS, HAMBURGERS (sponsored by Bluewater Bay Spar), AND DATE BALLS, AND WATCH DAVE AND THE CLASS MEMBERS HIT SOME FiCT WORKOUTS!!  

REGARDING TODAY’S WOD BELOW – For those who cannot make our Fun Fundraiser to get Coach Dave to the CrossFit Games Semi-Finals… please see the workouts below! For those training at the Box at 8:30/9:30/10:30 – we will be racing Dave on a chosen FiCT 2021 workout as the workouts are all now released. 

Dave will be training with each class… but luckily you only will be doing one, unless you want to do more WODS with Dave! 

REMINDER ON – our FUN FUNDRAISER FOR getting Coach Dave to Fittest in Cape Town (FiCT) 2021. FiCT 2021 is the Individual Semi-Final Event for the 2021 Reebok CrossFit Games! Individual males from around Africa will fight it out for the single berth place to this years Reebok CrossFit Games! 

IT WILL BE FUN!!!!! If you do not feel like training this Saturday… JUST COME ALOMNG, LISTEN TO SOME GOOD MUSIC FROM WAYNE & TARA, WATCH OTHER MEMBERS THROWDOWN (TRAIN), EAT SOME BOERIE ROLLS AND OTHER TREATS, AND SIP ON THE WORLDS BEST COFFEE, CABAL COFFEE FOR THE WIN!!! 

Date & Time: Saturday 29 May – 8:30 – 11:00 (Book on Itensity to WOD and book with Coach Anje to spectate)…  

The Itensity Classes available for booking are on Saturday at: 

8:30-9:30 

9:30-10:30  

10:30 till done!  

The idea is to do the workouts with Dave as he does his final prep for the CrossFit Games Semi-Final event! 

Lucky Draw: Ticket Details – CLICK HERE – https://wp.me/p922tG-2xe (Sponsored by Candy Wrap, Tease It, Esse Skin Care, Cabal Coffee, CrossFit Algoa, CrossFit Algoa Sports Massage and Recovery) 

Entertainment: Wayne & Tara 

Cabal Coffee and Hot Chocolate on Sale!! 

Boerewors Rolls, Hamburgers and Date Balls on Sale! 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, 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 #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth   

ONLINE WHITEBOARD/COACHING – 280521 

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) Cluster 2 – E90sOn90s for 8 Rnds (12 min) 

Score = Load  

Home-Based – Rep Max attempt each Rnd on your given loading 

Score = Sum of Body Mass plus external load x Reps for each Rnd 

Notes: 

Cluster – Squat Clean Thruster 

Dropping BB allowed btwn reps 

then… 

2) Complete the modified benchmark WOD “HALF Frantasy Land” 2014 Reebok CrossFit Games. 

For Time: 

12-9-6 of: 

Thrusters (43kg/29kg) 

Pull-ups 

Into… 

9-6-3 of: 

Thrusters (52kg/34kg) 

C2B Pull-ups 

Rest 2 min 

6-3-1 of: 

Thrusters (61kg/43kg) 

Bar M-up 

Score = Time/T 

10m = 1 Rep 

TC = 25 min 

Score = Time/TC plus 1 sec/rep missed 

CFA LITE Options: 

Int1 – same 

Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P) 

Int3 – same; 43/29kg, PU; 50/32kg, C2B 

Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups 

Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K) 

Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K) 

USA Equivalents – CFA LITE Options: 

RX – 95/65lb – 115/75lb – 135/95lb 

Int1 – same 

Int2 – same; 100/70lb, C2B ; 120/75lb, Jump B-MU Or B-MU (B/P) 

Int3 – same; 95/65lb, PU; 110/70kg, C2B 

Beg1 – 65/45lb, PU (P/G); 80/50lb, PU (P/G); 95/65kg, C2B PU (P/G), Push-ups 

Beg2 – 45/35lb, RR (1/0.5m); 55/40lb, RR (1/0.5m); 65/45lb, RR (1/0.5m), PU ( T/K) 

Beg3 – 35/20lb, RR (0.5/0m); 45/25lb, RR (0.5/0m), 55/35lb, RR (0.5/0m), PU (K) 

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 – Please join us for our FUN FUNDRAISER FOR getting Coach Dave to Fittest in Cape Town (FiCT) 2021. FiCT 2021 is the Individual Semi-Final Event for the 2021 Reebok CrossFit Games! Individual males from around Africa will fight it out for the single berth place to this years Reebok CrossFit Games!

Date & Time: Saturday 29 May – 8:30 – 11:00 (Book on Itensity to WOD and book with Coach Anje to spectate)

Lucky Draw: Ticket Details – CLICK HERE – https://wp.me/p922tG-2xe (Sponsored by Candy Wrap, Tease It, Esse Skin Care, Cabal Coffee, CrossFit Algoa, CrossFit Algoa Sports Massage and Recovery)

Entertainment: Wayne & Tara

Cabal Coffee on Sale!!

#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 #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

ONLINE WHITEBOARD/COACHING – 270521

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!

behaviour

RX’ED, LITE and HOME WODS

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

1) Complete the following for Max Reps:

Strict Handstand Push-ups RM – E2ndMon2ndM for 6 min (3 Rnds)

Handstand Push-ups RM – E2ndMon2ndM for 6 min (3 Rnds)

Score = Total Reps

RM = 1 max attempt in 1 set

CFA LITE Options:

Int1 – 1.5/3cm Riser

Int2 – Abm (1/2)

Int3 – Abm (2/3)

Beg1 – PPU (61cm/41cm); PPU (51cm/Flr)

Beg2 – PPU (41cm/Kns on 2x15kg); PPU (Flr/Kns)

Beg3 – PPU (Kns on 2x15kg); PPU (Kns)

then…

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

D-Ball or Sandbag or Bumper Ground to Shoulder (GTS) (45kg/30kg)

Burpee Box Jump Over (61cm/51cm)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

NB – Bumper GTS – Band a 20kg and a 25kg together to make a 45kg load

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

Bp BJO sub Broad Jump (1.24/1m)

RX – BB 45/30kg, DB/KB/B-Pack/light BB 25/15kg – Any implement GTS 15-14-13-12-11-10-9-8-7-6

Int1/2 – 40/25kg

Int3 – 35/25kg

Beg1 – 30/20kg, Bp SO (61/51cm)/BpBJ (1/0.8m)

Beg2 – 25/15kg, Bp SO (51cm)/BpBJ (0.8/0.5m)

Beg3 – 20/12kg, Bp SO (30cm)/BpBJ (0.6/0.4m)

CrossFit Algoa LITE Options – USA Equivalents:

Beginners – Keep loading so that great form is maintained

Bp BJO sub Broad Jump (1.24/1m)

RX – BB 100/65kg, DB/KB/B-Pack/light BB 55/35lb Reps – Any implement GTS 15-14-13-12-11-10-9-8-7-6

Int1/2 – 95/55lb

Int3 – 75/55lb

Beg1 – 65/45lb, Bp SO (61/51cm)/BpBJ (1/0.8m)

Beg2 – 55/35lb, Bp SO (51cm)/BpBJ (0.8/0.5m)

Beg3 – 45/25lb, Bp SO (30cm)/BpBJ (0.6/0.4m)

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