Featured Image – Why do you want to enter the 2021 Reebok CrossFit Games OR RATHER… WHY YOU SHOULD ENTER!!!! To learn more… visit: https://open.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 #nano9forall #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 – 200221

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 Kipping HSPU’s

Score = For Quality

CFA LITE Options:

Only progress once you are 80% proficient at any given level!

then…

2) AMRAP the following for 16 min:

50 Deadlifts (102kg/70kg)

800m Run or 40/28 cal Airbike

20 Strict HSPU

20 Kipping HSPU

Score = Total Reps

CFA/AFL Scaling Options:

Home-B – Single-implement DB/KB/BP 25kg/15kg 100 Reps DL

T2 (Level 3) – 90/63kg

T1 (level4) – 85/59kg

Int1 – 90/60kg; 22.5/15kg; 16 S-HSPU, 16 HSPU

Int2 – 80/55kg; 20/15kg; 1/2 AM

Int3 – 70/50kg; 20/12kg; 2/3 AM

Beg1 – 60/40kg; 15/10kg; PPU (61/41cm)

Beg2 – 45/30kg; 12/8kg; PPU (41cm/Flr)

Beg3 – 35/20kg; 8/5kg; PPU (Flr/Kns)

CFA LITE Options – USA Equivalents

Home-B – Single-implement DB/KB/BP 55/35lb  100 Reps DL

RX – 220/155lb; 55/35lb

Int1 – 200/155lb; 50/35lb

Int2 – 185/130lb; 50/33lb

Int3 – 160/108lb; 45/25lb

Beg1 – 130/90lb; 35/20lb; PPU (24/16inch)

Beg2 – 100/65lb; 20/15lb; PPU (16inch/Flr)

Beg3 – 80/45lb; 15/10lb; PPU (Flr/Kns)

then…

3) Run 1 Mile – For Time

Score = Time

CFA LITE Options:

Beg2/3 – 1 km

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

Featured Image – A big Happy 40th Birthday to my “Gem” of a wife, Cindy! God Bless you!!!!!

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 #nano9forall #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 – 190221

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

1) Snatch 1, Clean (power) and Jerk (push) 1 – E90sOn90s for 12 min (8 Rnds) (Max Day)

Score = Load

Home-based:

Snatch 3-5 reps, Clean (power) and Jerk (push) 3-5 reps – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Loading (Sum of Implement load x reps) + (Sum of your implement load x reps)

then…

2) AFL (Oct 2018)

AMRAP the following for 16 minutes

15 Snatches, 15 Clean (any) and Jerk (any) (34kg/25kg)

20 BBF Burpees

15 Snatches, 15 Clean (any) and Jerk (any) (60kg/40kg)

20 BBF Burpees

15 Snatches, 15 Clean (any) and Jerk (any) (75kg/50kg)

20 BBF Burpees

AMRAP 1 Snatch, 1 Clean (any) and Jerk (any) (95kg/65kg)

NB – Any Snatch/Any CJ

Score = Total Reps

NB – BBF Bps standard (2 foot jump up and jump over)

CFA LITE Options:

Int1/2 – 30/20-55/37-70/45-90/55kg

Int2 – 30/20-50/32-65/40-80/50kg

Int2 – 27/20-45/30-60/37-70/45kg

Beg1 – 25/15-35/20-45/25-55/30kg; Bp SO

Beg2 – 20/12-25/15-30/17-35/20kg; Bp SO

Beg3/TC – 15/7-20/10-25/12-30/15kg; Bp SO

CFA LITE Options – USA Equivalents:                                                                                                      

Rx – 75/55-130/90-165/110-210/145lb

Int1 – 65/45-120/80-155/100-200/120lb

Int2 – 65/45-110/70-145/90-175/110lb

Int3 – 60/45-100/65-130/80-155/100lb

Beg1 – 55/35-75/45-100/55-120/65lb

Beg2 – 45/25-55/35-65/35-75/45lb

Beg3 – 35/15-45/20-55/25-65/35lb

OR…

Home-Based:

AMRAP the following for 16 minutes

15 Snatches, 15 Clean (any) and Jerk (any) (25kg/15kg)

20 BBF Burpees

NB – Any Snatch/Any CJ

Score = Total Reps

NB – BBF Bps standard (2 foot jump up and jump over)

CrossFit Algoa LITE Options:

Use KB or closest DB loading

Home-B – Single-implement DB/KB/BP 25kg/15kg

Int1 – 22.5/15kg

Int2 – 20kg/15kg

Int3 – 20/12kg

Beg1 – 15/10kg; BBF Bps (SO)

Beg2 – 12/8kg; BBF Bps (SO)

Beg3 – 8/5kg; BBF Bps (SO)

CFA LITE Options – USA Equivalents

RX – 55lb/35lb

Use KB or closest DB loading

Int1 – 50/35lb

Int2 – 50/33lb

Int3 – 45/25lb

Beg1 – 35/20lb; BBF Bps (SO)

Beg2 – 20/25lb; BBF Bps (SO)

Beg3 – 15/10lb; BBF Bps (SO)

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 – Clyde in his ORP (Optimal Recovery Position) following our tough 1 km Farmers Walk WOD over the weekend!

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 #nano9forall #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 – 170221

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) Reebok CrossFit Games – Open Workout 20.1 https://games.crossfit.com/workouts/open/2020/20.1

WORKOUT 20.1

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

♀ 65 lb. (29kg)

♂ 95 lb. (43kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep

Scaled Options (CFA LITE Options in brackets)

Rx’d

(Rx’d Ages 16-54)

♀ 65 lb. (29kg)

♂ 95 lb. (43kg)

Scaled (Beg1)

Scaled Ages 16-54

♀45 lb. (20kg), may step over bar on burpees

♂65 lb. (29kg), may step over bar on burpees

Teenagers 14-15 (Int3)

♀45 lb. (20kg)

♂65 lb. (29kg)

Scaled Teenagers 14-15 (Beg2)

♀35 lb. (15kg), may step over bar on burpees

♂45 lb. (20kg), may step over bar on burpees

Masters 55+ (Int3)

♀45 lb. (20kg)

♂65 lb. (29kg)

Scaled Masters 55+ (Beg2)

♀35 lb. (15kg), may step over bar on burpees

♂45 lb. (20kg), may step over bar on burpees

I3 – 35/25kg (75/55lb)

then…

2) Complete the following FT:

HS Walk 100m, but everytime you fail/stop/come down complete 10 GHD Sit-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

RX – You must pirroutte and continue HS Walking! If you come down do 10 GHD SU

LITE – Int1-3 can come down at end of shuttle without penalty but must go straight into next shuttle

LITE – Beg2/3 must keep in bear crawl position and keep moving…stopping or knees/elbows down is a penalty

CFA LITE Options:

Int1 – 80m HSW; 7 GHD SU

Int2 – 70m HS Walk, 6 GHD SU

Int3 – 60m HS Walk or 20 WW, 5 GHD SU or 10 W-SU (22.5/15kg)

Beg1 – 20 Half WW, 10 W-SU (15/10kg)

Beg2 – 100m BW (str), 10 W-SU (10/7.5kg)

Beg3 – 100m BW (bent), 10 W-SU (7.5/2.5-5kg)

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 – From left, Toni, Joseph and Rejoyce all working hard on the HERO WOD “Randy”!

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 #nano9forall #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 – 160221

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) Progress from last week’s Front Squat and Strict Press work…

Complete 4 Rnds (15 min) of the following EMOM for Max Loading:

Min 0-1.5 – Front Squat 3 (count sets >85% 1RM)

Min 1.5-3 – Strict Press 3 (count sets >80% 1RM)

Score = Load A (FS) ; Load B (SP)

NB – You will need to change your Loading btwn the FS and SP

CFA LITE Options:

Keep loading at a level so that great form is maintained!

TC – PVC/Light Bar Loading only

Home-based – Complete 4 Rnds (15 min) of the following EMOM for Max Total Loading:

Min 0-1,5 min – Front Squat RM for Max Total Loading

Min 1.5-3 min – Strict Press RM for Max Total Loading

Score = Total Loading (FS – Sum of your body weight plus implement load x reps) + (SP – Sum of your implement load x reps)

then…

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

AMRAP 5:

15 Wall Balls (10kg/6.3kg to 10ft/9ft)

5 Muscle-ups

Rest 2 min

Score = Total Reps

CFA LITE Options:

RX – Thruster sub WB (25kg/15kg) and MU/PU Sub – 15 BOR (25kg/15kg)

Int1 – WB/sub Thr (22.5/15kg); 3 MU

Int2 – 12 WB/sub Thr (22.5/15kg); 5 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – 12 WB (9.1/6.3kg) OR Th 20/12kg; 5 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 10 PU (P/G), 10/7 PU (ts)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); 10 RR (1.5/1m), 7 PU (ts)/10 PU (kns)

Beg3/TC – 10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); 10 RR (1/0m), 10/7 PU (kns)

USA Equivalents – CFA LITE Options:

RX – Thruster sub WB 55/35lb

Int1 – WB/sub Thr (50/35lb); 3 MU

Int2 – WB/sub Thr (50/35lb); 5 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb; 5 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb); 10 PU (P/G), 10/7 PU (ts)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb); 10 RR (1.5/1m), 7 PU (ts)/10 PU (kns)

Beg3 – 10 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb); 10 RR (1/0m), 10/7 PU (kns)

EXTRAS

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

COMPETITORS WOD

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

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

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Going long on a Farmers Walk – tough, VERY TOUGH!! 

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 #nano9forall #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 – 150221

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 Double-Unders

Score = Total Reps

then…

2) 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

Featured Image – Why do you want to enter the 2021 Reebok CrossFit Games OR RATHER… WHY YOU SHOULD ENTER!!!! To learn more… visit: https://open.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 #nano9forall #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 – 130221

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

1) Farmers Walk (32kgx2/24kgx2) 1km FT, but every time you break complete 8 Single Arm Russian KB/DB Swing (32kg/24kg)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Use KB or closest DB loading

Home-B – Single-implement DB/KB/BP 25kg/15kg 1.6km Burden Run (if stop running 8 SA-KBS)

Int1 – SI 22.5/15kg; 24kgx2/20kgx2

Int2 – SI 20kg/15kg; 24kgx2/20kgx2

Int3 – SI 20/12kg; 20kgx2/20kgx2

Beg1 – SI 15/10kg; 20kgx2/16kgx2

Beg2 – SI 12/8kg; 12kgx2/12kgx2

Beg3 – SI 8/5kg; 8kgx2/8kgx2

CFA LITE Options – USA Equivalents:

RX – 70lbx2/52lbx2

Use KB or closest DB loading

Home-B – Single-implement DB/KB/BP 55/35lb 1 mile Burden Run (if stop running 8 SA-KBS)

Int1 – SI 50/35lb; 52lbx2/44lbx2

Int2 – SI 50/33lb; 52lbx2/44lbx2

Int3 – SI 45/25lb; 45lbx2/44lbx2

Beg1 – SI 35/20lb; 45lbx2/35lbx2

Beg2 – SI 20/25lb; 25lbx2/26lbx2

Beg3 – SI 15/10lb; 17lbx2/17lbx2

then…

2) AMRAP the following for 10 min:

2 Legless Rope Climbs (4.1m)

6 DB or KB Front Squats (32kgx2/24kgx2)

Score = Total Reps

DB FS – KB/DB in Front Rack Position

CFA LITE Options:

NB for COVID-19 Health protocols – Rope Climb Subbed with Towel PU or Towel RR

NB – Towel looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading OR Combo of 2 (KB/DB)

RX sub – Single-Implement DB/KB/BP – 12 Reps on 25kg/15kg

Int1 – SI 22.5/15kg; Towel PU; 24kgx2/20kgx2

Int2 – SI 20kg/15kg; Towel PU; 24kgx2/20kgx2

Int3 – SI 20/12kg; Towell PU; 20kgx2/20kgx2

Beg1 – SI 15/10kg; Jump Towell PU; 20kgx2/16kgx2

Beg2 – SI 12/8kg; Towell RR (1/0.5m); 12kgx2/12kgx2

Beg3 – SI 8/5kg; Towell RR (0.5/0m); 8kgx2/8kgx2

CFA LITE Options – USA Equivalents

NB for COVID-19 Health protocols – Rope Climb Subbed with Towell PU or Towell RR

NB – Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading OR Combo of 2 (KB/DB)

RX sub – Single-Implement DB/KB/BP – 12 Reps on 55/35lb

Int1 – SI 50/35lb; Towell PU; 52lbx2/44lbx2

Int2 – SI 50/33lb; Towell PU; 52lbx2/44lbx2

Int3 – SI 45/25lb; Towell PU; 45lbx2/44lbx2

Beg1 – SI 35/20lb; Jump Towell PU; 45lbx2/35lbx2; 20inch

Beg2 – SI 20/25lb; Towell RR (4Ft11″/3Ft3″); 25lbx2/26lbx2

Beg3 – SI 15/10lb; Towell RR (3Ft3″/1Ft7″); 17lbx2/17lbx2

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

Featured Image –  Jimminy working hard on the Hero WOD “Randy”, as she makes a final push to finish the 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 #nano9forall #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 – 120221

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

1) Complete the following 40:20 Intervals of 40 sec Work : 20 sec Rest for 4 Rnds each:

a) Wall Balls (10kg/6.3kg to 10ft/9ft)

Rest/Transition 1 min

b) HSPU

Rest/Transition 1 min

c) Toes to Bar

Rest/Transition 1 min

d) Box Jump Overs (61cm/51cm) or Broad Jump (1.24m/1m)Row or SDHP (20kg/12kg)

Rest/Transition 1 min

e) Pull-ups

Rest/Transition 1 min

f) Double Unders

Score = Total Reps

CFA LITE Options:

CFA sub WB/PU RX – WB/sub Thr (25/15kg) and BOR (25/15kg) (Divide Reps by 2)

CFA sub RX – T2B (Lying feet to hands)

Int1 – WB/sub Thr (25/15kg)

Int2 – WB/sub Thr (25/15kg); 1/2 Abm

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg; 2/3 Abm

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H); BSO (61/51cm); PU (G/P)/BOR, SU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H) BSO (51cm); RR (1/0.5m)/BOR, SU

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C); BSO (41cm); RR (0.5/0m)/BOR, SU

USA Equivalents – CFA LITE Options:

RX WB (20/14lb)

CFA sub WB/PU RX – WB/sub Thr (55/35lb) and BOR (55/35lb) (Divide Reps by 2)

CFA sub RX – T2B (Lying feet to hands)

Int1 – WB/sub Thr (55/35lb)

Int2 – WB/sub Thr (55/35lb); 1/2 Abm

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb; 2/3 Abm

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/20kg), PPU (61cm/Flr), HLR (or Lying F2H); BSO (61/51cm); PU (G/P)/BOR, SU

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb), PPU (Flr/Kns 2x35lb) HKR (or Lying K2H); BSO (51cm); RR (1/0.5m)/BOR, SU

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb), PPU (Kns 2x35lb/Kns); Sitting (K2C); BSO (41cm); RR (0.5/0m)/BOR, SU

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 – Yesterday we completed the HERO WOD – RANDY – as our Test 3 for our Summer Transformation Challenge!

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

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 #nano9forall #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 – 110221

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) T/Challenge Members complete Tests 1/2/3/4 missed!

Complete 4 Rnds (15 min) of the following EMOM for Max Loading:

Min 0-1.5 – Front Squat 5 (count sets >80% 1RM)

Min 1.5-3 – Strict Press 5 (count sets >75% 1RM)

Score = Load A (FS) ; Load B (SP)

NB – You will need to change your Loading btwn the FS and SP

NB – Progress from last week’s Front Squat and Strict Press work…

CFA LITE Options:

Keep loading at a level so that great form is maintained!

TC – PVC/Light Bar Loading only

Home-based –

Complete 4 Rnds (15 min) of the following EMOM for Max Loading:

Min 0-1,5 min – Front Squat RM for Max Total Loading

Min 1.5-3 min – Strict Press RM for Max Total Loading

Score = Total Loading (FS – Sum of your body weight plus implement load x reps) + (SP – Sum of your implement load x reps)

then…

2) Completed 15 Rnds of the following FT:

8 Single DB Hang Power Cleans (25kg/15kg)

4 DB Step-overs (25kgx2/15kgx2 at 61cm/51cm)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Note – DB HPC – 1 Rnd Left, Next Right or 4 L, 4 R each Rnd

CFA LITE Options:

Home-based – DB/KB/BP – 6 DB SO 25kg/15kg

Use any combo fo DB/KB to make the Total Loading

Int1 – 25kgx2/16kgx2kg

Int2 – 22.5kgx2/15x2kg

Int3 – 20kgx2/12kgx2

Beg1 – 15kgx2/10kgx2

Beg2 – 10kgx2/7.5kgx2

Beg3 – 7.5kgx2/5kgx2

USA Equivalents – CFA LITE Options:

RX – 55/35lb

Home-based – DB/KB/BP – 6 DB SO 55/35lb

Use any combo fo DB/KB to make the Total Loading

Int1 – 55lbx2/35lbx2kg

Int2 – 50lbx2/35x2kg

Int3 – 45lbx2/25lbx2

Beg1 – 35lbx2/20lbx2

Beg2 – 20lbx2/15lbx2

Beg3 – 15lbx2/10lbx2

EXTRAS WOD

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 – Jenne is all smiles as her and Juan work hard on a FUN Back Squat Met Con down @CrossFitAlgoa #Summerstrand!!!

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 #nano9forall #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