Featured Image – Bonni and Andy on the Wall Walks of 21.1… with Audrey judging Bonni! Congratulations to all our Members who completed this tough workout!!

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 @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 – 160321

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

1) Strict HSPU RM – E2ndMon2ndM for 5 Rnds

Score = Total Reps

CFA LITE Options:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 Abm)

Int3 – S-HSPU (2/3 Abm)

Beg1 – PPU (61/51cm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Kns 15cm el)/PU (kns)

then…

2) AMRAP the following couplets…

AMRAP 7 min:

15 Burpee Box Jump Over (61cm/51cm)

25 DB Snatch (any) (25kg/15kg)

1 min Rest into…

AMRAP 7 min:

20 Box Step-ups (25kg/15kg at 61cm/51cm)

20 T2B

Score = Total Reps

NB – Any snatch

CFA LITE Options:

Use KB or closest DB loading

RX DB/KB/BP – 25kg/15kg

T2B sub – Lying Ft to Hands

Int1 – 24/15kg

Int2 – 20/12kg; 17 T2B

Int3 – 20/12kg; 15 T2B

Beg1 – 15/10kg; Bp SO 61/51cm; HLR (or Lying F2H)

Beg2 – 12/8kg; Bp SO 51cm; HKR (or Lying K2H)

Beg3 – 8/5kg; Bp SO 41cm; Sitting (K2C)

CFA LITE Options – USA Equivalents

Use KB or closest DB loading

RX DB/KB/BP – 55/35lb

T2B sub – Lying Ft to Hands

Int1 – 55/35lb

Int2 – 50/25lb; 17 T2B

Int3 – 45/25lb; 15 T2B

Beg1 – 35/20lb;  Bp SO 24/20 inch; HLR (or Lying F2H)

Beg2 – 45/25lb; Bp SO 20 inch; HKR (or Lying K2H)

Beg3 – 15/10lb; Bp SO 16inch; 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 – What was your favourite Open Workout 21.1 recovery position?  

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 @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 – 150321

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, LITE and HOME WOD

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

Only those who have not Tested Open Workout 21.1 should test today! If you are considering Re-Testing please talk to the coaches first! 

1) Squat Clean plus 2 Front Squats 3-3-3-3-3 (Max Day)

Score = Load

CFA LITE Options:

Beg2/3 – Power Clean plus 3 Front Squats. Reduce loading so as to maintain great form!

then…

2) Complete 3 Rnds of the following for Max Reps:

AMRAP 3 min:

10 Thrusters (45kg/30kg)

10 C2B Pull-up

Rest 3 min…

Score = Total Reps

CFA LITE Options:

RX – 45/30kg ; BOR sub for Pull-ups 15 reps

Int1 – 45/30kg; 8 C2B PU

Int2 – 43/29kg; 10 PU

Int3 – 40/28kg; 8 PU

Beg1 – 35/25kg; 10 PU (G/P)

Beg2 – 25/17kg; RR (1/0.5m)

Beg3 – 20/12kg; RR (0.5/0m)

CFA LITE Options – USA Equivalents:

RX – 100/65lb ; BOR sub for Pull-ups 15 reps

Int1 – 100/65lb; 8 C2B PU

Int2 – 95/63lb; 10 PU

Int3 – 90/60lb; 8 PU

Beg1 – 75/55lb; 10 PU (G/P)

Beg2 – 55/35lb; RR (1/0.5m)

Beg3 – 45/25lb; RR (0.5/0m)

EXTRAS

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

COMPETITORS WOD

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

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – OPEN ANNOUNCEMENT 2021 CrossFit Games – Go view the announcement at: https://games.crossfit.com

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 @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 – 120321

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, LITE and HOME WOD

Go view the announcement at: https://games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts

Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Those who are unable to test on Friday/Saturday can test on Monday!

The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:00 this afternoon and continues until we are done!! Please see our email for details on booking and COVID-19 Protocols!

If you are keen to get in on the action, you still have time to sign-up!! Go see games.crossfit.com ….

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

See our email on how you can spectate or contact info@algoacrossfit.com to book!

Open Workout 21.1

Go view the announcement at: https://games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2021#workoutDescription

CrossFit Games – Open Workout 21.1 https://games.crossfit.com/workouts/open/2021/1

WORKOUT 21.1

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min.

Score = Time/TC plus 1 sec/rep missed

Workout Variations:

Rx’d (all ages)

♀ and ♂ perform wall walks and double-unders

Scaled (all ages) (Beg1)

♀ and ♂ perform scaled wall walks and single-unders

FOUNDATIONS (Beg3) – WORKOUT 21.1

For time:

1 bear crawl

10 jumping jacks

3 bear crawls

30 jumping jacks

6 bear crawls

60 jumping jacks

9 bear crawls

90 jumping jacks

15 bear crawls

150 jumping jacks

21 bear crawls

210 jumping jacks

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling:

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

EQUIPMENT FREE – WORKOUT 21.1

For time:

1 wall walk

10 lateral jumps

3 wall walks

30 lateral jumps

6 wall walks

60 lateral jumps

9 wall walks

90 lateral jumps

15 wall walks

150 lateral jumps

21 wall walks

210 lateral jumps

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

ADAPTIVE – UPPER EXTREMITY

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – VISUAL IMPAIRMENT

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – SHORT STATURE

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – SEATED WITH HIP FUNCTION

ADAPTIVE – SEATED W/O HIP FUNCTION

ADAPTIVE – INTELLECTUAL

Wall Walk RX and Scaled Mvt Standards – find at: https://games.crossfit.com/workouts/open/2021#workoutDescription

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 – Repost from @crossfit_afr (Instagram)

・・・

2021 CROSSFIT JUDGES COURSE IS LIVE

The 2021 CrossFit Judges Course has been released. This year, the course is available in seven languages: English, Portuguese, Italian, German, French, Spanish (LA), and Spanish (EU).

This course offers an introduction to the skills a judge will use during any CrossFit competition. It includes general information on competition rules, regulations, and common movements. Individuals may complete the CrossFit Games Judges Course to develop, refine, or refresh judging skills prior to the Open.

Who Must Take the Judges Course?

Anyone who intends to validate scores at an affiliate during the CrossFit Open, or act as a judge at the CrossFit Games must take and pass the 2021 course. Additionally, anyone who plans to judge an athlete hoping to advance to the Quarterfinals or Semifinals must take and pass the course. The cost is $10. The 2021 edition of the Judges Course is valid for the calendar year.

#CrossFitJudgesCourse #africaintheopen #intheopen #crossfit #crossfitopen2021 #intheopen

#crossfitgames #crossfitaffiliates #crossfitcommunity @reeboksouthafrica @nutritechfit @rebelelitefitness @eptrecovery @turbotrev4

 _______________________________________________________________________________________________

It’s T-minus 2 days to the start of the Open and workout 21.1. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Visit https://games.crossfit.com/ for more info and to sign-up!

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 @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 – 100221

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) Test 3 T/Challenge – Complete the Benchmark – Randy – 75 Snatches (any) 34kg/25kg – FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

Home-Based Randy Variant – 100 DB Snatches (25kg/15kg) – FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

HB (DB/KB/BP/Light BB) 25/15kg

Int1 – 30/22kg; 25/15kg

Int2 – 27/20kg; 22,5/15kg

Int3 – 25kg/17kg; 20/15kg

Beg1 – 22kg/15kg; 15/10kg

Beg2 – 20kg/12kg; 10/5kg

Beg3 – 15kg/8kg; 7.5/2.5kg

CFA LITE Options – USA Equivalents:

HB (DB/KB/BP/Light BB) 55/35lb

Int1 – 65/50lb; 55/35lb

Int2 – 60/45lb; 50/35lb

Int3 – 55/35lb; 35/25lb

Beg1 – 50/30lb; 30/20lb

Beg2 – 45/25lg; 20/10lb

Beg3 – 30/20lb; 15/5lb

then…

2) Test 4 – T/Challenge – 100 BB Facing Burpees FT  

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Gold Standard – 5 min

Int1/2/3 – same

Beg1 – BBF Bps (SO)

Beg2 – 80 BBF Bps (SO)

Beg3 – 60 BBF Bps (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

Featured Image – Repost from @evainsa and @crossfit_afr

・・・

#tbt to 2018 when South Africa had 2 teams and 2 masters athletes at the #crossfitgames @capecrossfit @crossfitpbm @crossfitalgoa #crossfit #crossfitmasters #goodtimes

It’s T-minus 3 days to the start of the Open and workout 21.1. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Visit https://games.crossfit.com/ for more info and to sign-up!

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 @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 – 090321

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

1) Re-tes T/Challenge – Test 2…

CrossFit HQ WOD 210201 (050228)

3 rounds for time of:

Run 800 meters

30 pull-ups

40 push-ups

50 squats

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.

CFA LITE Options:

RX/Int1 – 21 DB Snatches 25/15kg but Lite Options same reps as BB

RX – C2B Sub 45 BOR

Int1 – 27 PU; 30kg/15kg; 37 PushUp; 47 AS

Int2 – 24 C2B PU; 25kg/15kg; 34 Pushup; 44 AS

Int3 – 20 PU; 20kg/12kg; 30 PushUp; 40 AS (CF HQ Int)

Beg1 – PU (G/P)/BOR; 15kg/10kg; 30/24 PushUp (Ts)

Beg2 – RR (1/0.5m)/BOR; 12kg/8kg; 24/30 PushUp (Ts/Kns)

Beg3 – 15 RR (0.5m/0m)/BOR; 8kg/5kg; 25/20 PushUp (Kns); 25 AS (CF HQ Beg); TC 18 min

USA Equivalents – CFA LITE Options:

RX – BB 75lb/55lb

RX/Int1 – 21 DB Snatches 55/35lb but Lite Options same reps as BB

RX – C2B Sub 45 BOR

Int1 – 27 PU; 66lb/35lb; 37 PushUp; 47 AS

Int2 – 24 PU; 55lb/35lb; 34 Pushup; 44 AS

Int3 – 20 PU; 45lb/25lb; 30 PushUp; 40 AS (CF HQ Int)

Beg1 – PU (G/P)/BOR; 35lb/20lb; 30/24 PushUp (Ts); 35 AS

Beg2 – RR (1/0.5m)/BOR; 25lb/15lb; 24/30 PushUp (Ts/Kns) 35 AS

Beg3 – 15 RR (0.5m/0m)/BOR; 15lb/10lb; 25/20 PushUp (Kns); 25 AS (CF HQ Beg); TC 18 min

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 – T-minus 4 days to the start of the Open and workout 21.1. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Visit https://games.crossfit.com/ for more info and to sign-up!

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 @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 – 080321

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, LITE and HOME WOD

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

1) T/Challenge Re-Test:

Test 1 T/Challenge – Complete 2 Rnds of the following for Max Reps:

Min 1,2 – Power Cleans

Min 3,4 – Clusters

Min 5,6 – Push Jerks

Rest 3 min

Score = Total Reps

CFA LITE Options:

RX – 52/36kg

Int1 – 47/32kg

Int2 – 43/30kg

Int3 – 40/28kg

Beg1 – 35/25kg

Beg2 – 25/17kg

Beg3 – 20/12kg

CFA LITE Options – USA Equivalents:

RX – 115/80lb

Int1 – 105/70lb

Int2 – 95/65lb

Int3 – 90/60lb

Beg1 – 75/55lb

Beg2 – 55/35lb

Beg3 – 45/25lb

Home-based – Same workout but with DB’s with following loads…

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 25kg/15kg

Int1 – same Rx

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

CFA LITE Options – USA Equivalents:

RX sub – DB/KB/BP/Light BB – 55/35lb

Int1 – same Rx

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/25lb

Beg3 – 15/10lb

then…

2) Progression from 8 Feb 21 …

Complete 75 Back Squats FT (102kg/70kg) but every time you break by stopping or re-racking, complete 5 BB Facing Burpees!

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

BBF Bps Std – jump/step back/up but 2 foot take-off

Int1 – 90/60

Int2 – 80/55

Int3 – 70/50; 4 BBF Bps

Beg1 – 60/40; 3 BBF Bps

Beg2 – 45/30; 3 BBF Bps (SO)

Beg3 – 35/20; 2 BBF Bps (SO)

CFA LITE Options – USA Equivalents:

BBF Bps Std – jump/step back/up but 2 foot take-off

RX – 220/155lb

Int1 – 200/155lb

Int2 – 185/130lb

Int3 – 160/108lb; 4 BBF Bps

Beg1 – 130/90lb; 3 BBF Bps

Beg2 – 100/65lb; 3 BBF Bps (SO)

Beg3 – 80/45lb; 2 BBF Bps

Home-Based – Complete 125 Back Squats FT (25kg/15kg) but every time you break by stopping or re-racking, complete 5 BB Facing Burpees!

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

BBF Bps Std – jump/step back/up but 2 ft take-off, any ft landing

RX sub – DB/KB/BP/Light BB – 100 Reps on 25kg/15kg

Int1 – same Rx

Int2 – 22.5/15kg

Int3 – 20/12kg; 4 BBF Bps

Beg1 – 15/10kg; 4 BBF Bps

Beg2 – 12/8kg; 3 BBF Bps (SO)

Beg3 – 8/5kg; 2 BBF Bps (SO)

CFA LITE Options – USA Equivalents:

BBF Bps Std – jump/step back/up but 2 ft take-off, any ft landing

RX sub – DB/KB/BP/Light BB – 100 Reps on 55/35lb

Int1 – same Rx

Int2 – 50/35lb

Int3 – 45/25lb; 4 BBF Bps

Beg1 – 35/20lb; 4 BBF Bps

Beg2 – 20/25lb; 3 BBF Bps (SO)

Beg3 – 15/10lb; 2 BBF Bps (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

Featured Image – Repost from @crossfitgames instagram

・・・

Semifinals are the new Regionals

@CrossFit has partnered with a series of event organizers to host the 2021 CrossFit Semifinals. As a brand new phase of the CrossFit Games season, the Semifinals will serve as the final hurdle for individual athletes and teams hoping to qualify for the 2021 CrossFit Games.

The 2021 Semifinals will take place over four consecutive weekends in May and June. Exact competition dates for each Semifinal event will be published on the CrossFit Games website.

North America

@atlasgames.ca

@midatlanticcrossfitchallenge

@thegranitegames

@thewestcoastclassic

Europe

@germanthrowdown

@crossfitlowlandsthrowdown

Oceania

@torianpro

Asia

@asiainvitational

South America

@brazilcrossfitchamp

Africa

@fittestincapetown

Each Semifinal event will host 30 men, 30 women, and 20 teams who emerge from the second stage of the season, the online Quarterfinals, on that continent. Each continent will host at least one Semifinal event and will send at least one man, one woman, and one team from that continent to the CrossFit Games.

It all starts with the CrossFit Open. Register today at Games.CrossFit.com.

#CrossFitGames #CrossFit #Fitness #Sports #FittestonEarth #CrossFitCommunity

(Featured Image 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 @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 

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

ONLINE WHITEBOARD/COACHING – 060321

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, LITE and HOME WOD

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

1) Practice Muscle-ups (Rings)

Score = For Quality

then…

2) Reebok CrossFit Games – Open Workout 20.5

Go view the announcement at: https://games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5

WORKOUT 20.5

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots

♀14-lb. ball to 9 ft.

♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)

♀14-lb. WB, 9ft

♂20-lb. WB, 10ft

Scaled (Ages 16-54)

♀PU, 10-lb. WB, 9ft

♂PU, 14-lb. WB, 10ft

Teenagers 14-15

♀10-lb. WB, 9ft

♂14-lb. WB, 9ft

Scaled Teenagers 14-15

♀PU, 10-lb. WB, 9ft

♂PU, 14-lb. WB, 9ft

Masters 55+

♀C2B PU, 10-lb. WB, 9ft

♂C2B PU, 20-lb. WB, 9ft

Scaled Masters 55+

♀J-C2B PU, 10lb. WB, 8ft

♂J-C2B PU, 14lb. WB, 8ft

FOR ITENSITY

Rx’d (Ages 16-54) – 20-lb. WB, 10ft/14-lb. WB, 9ft

Scaled (Ages 16-54) – PU, 14-lb. WB, 10ft/PU, 10-lb. WB, 9ft

Teenagers 14-15 – 14-lb. WB, 9ft/10-lb. WB, 9ft

Scaled Teenagers 14-15 – PU, 14-lb. WB, 9ft/PU, 10-lb. WB, 9ft

Masters 55+

C2B PU, 20-lb. WB, 9ft/C2B PU, 10-lb. WB, 9ft

Scaled Masters 55+

J-C2B PU, 14lb. WB, 8ft/J-C2B PU, 10lb. WB, 8ft

CFA LITE Options:

BB or Single-arm BOR 120 reps (DB/KB/B-Pack) on 25/15kg and 120 Thruster sub WB (same load)

Row sub SDHP (20/12kg) 1 Rep is 1 Cal

Int1 – 30 M-Up; same Rx

Int2 – 40 B-MU (R/B) or Jump B-MU (Bar @ Chin); Thr (22.5/15kg)

Int3 – 40 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone); Th (20/12kg)

Beg1 – J-C2B or Pull-ups, 6.3/4.5kg to 10/9 ft; Th (15/10kg) (CFHQ Scaled – PU)

Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft); Th (12/8kg)

Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft); Th (8/5kg)

USA Equivalents – CFA LITE Options:

BB or Single-arm BOR 120 reps (DB/KB/B-Pack) on 55/35lb and 120 Thruster sub WB (same load)

Int1 – 30 M-up; same Rx

Int2 – 40 B-MU (R/B) or Jump B-MU (Bar @ Chin)Thr (50/35kg)

Int3 – 40 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone); Th (45/25kg)

Beg1 – J-C2B, 14/10lb to 10/9 ft; Th (35/20lb) (CFHQ Scaled – PU)

Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (25/15lb), 80 WB (14/10lb, 8 ft); Th (12/8kg)

Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP 15/10lb), 80 WB (14/10lb, 9ft/2,34cm-7.67ft); Th (8/5kg)

The official weight is in pounds. For your convenience, the  minimum  acceptable  weights  in  kilograms  are  9  kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

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 6th 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