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 

ONLINE WHITEBOARD/COACHING – 090221

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) Test 2 T/Challenge…

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 – Jackie and Odette on some Clean and Jerks in a heavier WOD!

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).

#Lockdown #Covid_19 #Corona #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 – 070221

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) 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 – 100 Reps on 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 – 100 Reps on 55/35lb

Int1 – same Rx

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/25lb

Beg3 – 15/10lb

then…

2)

a) Complete 50 Back Squats FT (102kg/70kg) but every time you break by stopping or re-racking, complete 5 BB Facing Burpees!

TC – 10 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

b) Home-Based – Complete 100 Back Squats FT (25kg/15kg) but every time you break by stopping or re-racking, complete 5 BB Facing Burpees!

TC – 10 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 – @CrossFitAlgoa #Summerstrand class getting in their progressive dynamic warm-up work!!!!

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).

#Lockdown #Covid_19 #Corona #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 – 060221

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) 2x Clean (squat) and Jerk (any) – E90son90s for 12 min (8 Rnds; Start 60% of Max CJ, climb Max Day)

Score = Load

Home-based – RM x Clean (squat) and Jerk (any) – E2ndMon2ndM 10 min (5 Rnds) for Max Total Loading

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

If Single Arm – RM Non-Dominant followed by RM Dominant

then…

2) AMRAP the following for 14 min:

5 Clean (squat) and Jerk (any) (85kg/55kg)

15 Strict HSPU

20 T2B

Score = Total Reps

CFA LITE Options:

RX – Single-arm (DB/KB/B-Pack) or light BB 12 reps on 25/15kg

T2B sub RX – Lying Feet 2 Hands

Int1 – 70/50kg; 22.5/15kg; 18 T2B/F2H

Int2 – 60/40kg; 20/15kg; 1/2 AM; 16 T2B/F2H

Int3 – 50/32kg; 16/12kg; 2/3 AM; 14 T2B/F2H

Beg1 – 40/25kg; 15/10kg; PPU (61/51cm); HLR (or Lying F2H)

Beg2 – 30/20kg; 12/8kg; PPU (51cm/Flr); HKR (or Lying K2H)

Beg3 – 25/15kg; 8/5kg; PPU (Flr/Kns); Sitting K2C

CFA LITE – USA Equivalents:

DB/KB/BP/Light BB Home-Based sub Below!

RX – Single-arm (DB/KB/B-Pack) or light BB 12 reps on 55/35lb

T2B sub RX – Lying Feet 2 Hands

Int1 – 155/110lb; 50/35lb; ; 18 T2B/F2H

Int2 – 135/90lb; 50/35lb; 1/2 AM; 16 T2B/F2H

Int3 – 110/70lb; 45/25lb; 2/3 AM; 14 T2B/F2H

Beg1 – 90/55lb; 35/25lb; PPU (24/20inch); HLR (or Lying F2H)

Beg2 – 65/45lb; 25/20lb; PPU (20inch/Flr); HKR (or Lying K2H)

Beg3 – 55/35lb; 15/10lb; PPU (Flr/Kns); 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 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 – 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 

ONLINE WHITEBOARD/COACHING – 201121

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 40sec Work : 20 sec Rest for 4 Rnds each:

a) 5m Shuttle Run

Rest/Transition 2 min

b) Box Jump Overs (61cm/51cm) or Broad Jump (1.24m/1m)

Rest/Transition 2 min

c) Row or SDHP (20kg/12kg)

Rest/Transition 2 min

d) Burpee Pull-ups

Rest/Transition 2 min

e) Double Unders

Score = Total Reps

CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB

Rx – Box-J Sub Broad-J 1.24m/1m

Bp-PU Sub – Bp Plus 2 BOR w KB/DB is 1 Rep (20/12kg)

Int1/2/3 – same as RX

Beg1 – 16/10kg; Bp Jump PU / Brp,2 BOR; BSO (61/51cm) or BJ (1/0.8m); SU

Beg2 – 12/8kg; Bp RR (1/0.5m) / Brp, 2 BOR; BSO (51cm); BJ (0.8/0.5m); SU

Beg3 – 8/5kg; Bp RR (0.5/0m) / Brp, 2 BOR; BSO (41cm)/Broad Step (0.6m/0.4m); SU

CFA LITE Options – USA Equivalents:

Row Sub SDHP Rx – 45/26LB KB/DB

Rx – Box-J Sub Broad-J 48/40 inches

Bp-PU Sub – Bp Plus 2 BOR w KB/DB is 1 Rep (45/26lb)

Int1/2/3 – same as RX

Beg1 – 35/22lb; Bp Jump PU / Brp,2 BOR; BSO (24/20 inch) or BJ (40/31 inches); SU

Beg2 – 26/17lb; Bp RR (40/20 inches) / Brp, 2 BOR; BJ (31/20 inches); SU

Beg3 – 17/11lb; Bp RR (20/0 inches) / Brp, 2 BOR; BSO (15 inches)/Broad Step (24/15 inches); 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 – Jess and Meryl pushing each other on the run portion of a WOD at #CrossFitAlgoaSummerstrand! 

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).

#Lockdown #Covid_19 #Corona #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 – 040221

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) Drills:

Strict Dips & V’s

HR & V’s

BBF Bps

PP

then…

2) EMOM for 12 min:

Min 1 – Strict Ring Dips RM

Min 2 – Hallow Rocks

Score = Total Reps

Equip:

Home-B – Box/Rings/Bars/Chairs

CFA LITE Options:

Int1/2 – same

Int3 – S-RD (R/B)

Beg1 – HR – lifts; SRD Jumpup, lower dwn OR (Blk/Prple)

Beg2 – Hallow Crunch; SPD (str) or Chair Dips (Str)

Beg3 – Crunch; SPD (bnt) or Chair Dips (Bnt)

then…

3) Completed 10 Rnds of the following FT:

5 STOH (61kg/29kg)

5 BB Facing Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Reduce the load on the barbell so you can complete the 5 reps unbroken for most of the workout.

CFA LITE Variations:

STOH – Any Press/Jerk

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 6 Reps on 25kg/15kg

Int1 – 55/38kg; 25/15kg

Int2 – 50/35kg; 22.5/15kg

Int3 – 47kg/32kg; 20/12kg

Beg1 – 40/28kg; 15/10kg

Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO)

Beg3/TC – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds

CFA LITE Options – USA Equivalents:

STOH – Any Press/Jerk

RX – ♀ 95 lb. ♂ 135 lb.

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 6 Reps on 55lb/35lb

Int1 – 120/85lb; 55/35lb

Int2 – 110/75lb; 50/35lb

Int3 – 105/70lb; 45/25lb

Beg1 – 90/60lb; 35/25lb

Beg2 – 65/45lb; 25/15lb; BBF Bp (SO)

Beg3 – 45/25lb; 15/10lb; BBF Bp (SO) – 7 Rnds

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 – From left Meryl, Yolisa and Justin on some Front Squats at #CrossFitAlgoaSummerstrand!

 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 – 020221

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) Drills:

KBS

Power Snatch

PU/RR

DU

then…

2) Strict Press 5 – E90sOn90s for 5 Rnds (count sets >70% 1RM)

Score = Load

CFA LITE Options:

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

TC – PVC/Light Bar Loading only

Home-based – Strict Press RM – E2ndMon2ndM 10 min (5 Rnds) for Max Total Loading

Score = Total Loading (Sum of implement loading x respective reps)

If Single Arm – RM Non-Dominant followed by RM Dominant

then…

2) AMRAP the following for 14 min:

15 C2B Pull-ups

15 Power Snatch (35kg/25kg) (TC – Russ KB Swing)

75 DU

Score = Total

CFA LITE Options:

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

RX – C2B Sub 30 BOR

Int1 – 12 C2B PU; 30kg/15kg; 65 DU

Int2 – 9 C2B PU; 25kg/15kg; 60 DU

Int3 – 15 PU; 20kg/12kg; 50 DU

Beg1 – PU (G/P)/BOR; 15kg/10kg; 75 SU

Beg2 – RR (1/0.5m)/BOR; 12kg/8kg; 75 SU

Beg3 – RR (1/0.5m)/BOR; 8kg/5kg; 60 SU

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 30 BOR

Int1 – 12 C2B PU; 66lb/35lb; 65 DU

Int2 – 9 C2B PU; 55lb/35lb; 60 DU

Int3 – 15 PU; 45lb/25lb; 50 DU

Beg1 – PU (G/P)/BOR; 35lb/20lb; 75 SU

Beg2 – RR (1/0.5m)/BOR; 25lb/15lb; 75 SU

Beg3 – RR (1/0.5m)/BOR; 15lb/10lb; 60 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

Featured Image – Delme on the Muscle-ups of a new CrossFit benchmark “Lyla”!

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).

#Lockdown #Covid_19 #Corona #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 – 020221

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) Drills:

Airsquat

Front Squat

Push Press

Deadlift

Hang Power Clean

Thruster

2) Progress from last week…

Front Squat 3 – E90sOn90s for 5 Rnds (count sets >80% 1RM)

Score = Load

CFA LITE Options:

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

TC – PVC/Light Bar Loading only

Home-based – Front Squat RM – E2ndMon2ndM 10 min (5 Rnds) for Max Total Loading

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

then…

3) Complete 5 Rnds of the following for Time: 

15 Thrusters (43kg/30kg)

400m Run

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX – BB 43/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB (25kg/16kg) 24 Reps

Int1 – 43/30kg; 22.5/15kg

Int2 – 40/25kg; 20/15kg

Int3 – 35/20kg; 16/12kg

Beg1 – 30/15kg; 16/10kg

Beg2 – 20/12kg; 12/8kg

Beg3 – 15/8kg; 8/5kg;

TC – 3 Rnds; PP sub Thr (12/7kg), 3 Rnds

USA Equivalents – CFA LITE Options:

RX – BB 95/65kg or Single-arm BOR (DB/KB/B-Pack) or light BB (55lb/35lb) 24 Reps

Int1 – 95/65lb; 50/35lb

Int2 – 90/55lb; 50/35lb

Int3 – 75/45lb; 45/25lb

Beg1 – 65/35lb; 35/25lb

Beg2 – 45/25lb; 25/20lb

Beg3 – 35/20lb; 15/10lb

TC – 3 Rnds; PP sub Thr (25/15lb), 3 Rnds

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 – Saturday’s Class on Pete’s Memorial WOD!! 

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).

#Lockdown #Covid_19 #Corona #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 – 020221

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) Complete the Benchmark “Lyla” – 10-9-8-7-6-5-4-3-2-1 reps for time of:

Muscle-ups

Bodyweight clean and jerks

TC – 27 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

CFA LITE Variations:

Any Clean, any Jerk

RX sub home – DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 on 25kg/15kg (for CJ; BOR; PU)

Int1 – 0,85x BW CJ; 25/15kg; 7-6-5-4-3-2-1 MU or BOR (CFHQ Int MU)

Int2 – 0,75x BW CJ; 22.5/15kg; B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR,PU

Int3 – 0,7x BW CJ; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR,PU

Beg1 – 0,6x BW CJ; 15/10kg; PU (G/P)/PU (ts) or BOR,PU (both Toes)

Beg2 – 0,45x BW CJ; 10/7.5kg; RR (1/0.5m)/(M-Ts; W-kns) or BOR,PU (M-Ts; W-kns)

Beg3 – 7-6-5-4-3-2-1 reps; 0,33x BW CJ; 7.5/5kg; RR (1/0.5m)/PU (both Kns) or BOR,PU (both Kns) (Beg CFHQ Beg)

CFA LITE Options – USA Equivalents:

RX sub home – DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 on 55/35lb (for CJ and BOR)

Int1 – 0,85x BW CJ; 55/35lb; 7-6-5-4-3-2-1 MU or BOR (CFHQ Int for MU)

Int2 – 0,75x BW CJ; 50/35lb; B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR,PU

Int3 – 0,7x BW CJ; 45/25lb; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR,PU

Beg1 – 0,6x BW CJ; 35/25lb; PU (G/P)/PU (ts) or BOR,PU (both Toes)

Beg2 – 0,45x BW CJ; 25/15lb; RR (1/0.5m)/(M-Ts; W-kns) or BOR,PU (M-Ts; W-kns)

Beg3 – 7-6-5-4-3-2-1 reps all; 0,33x BW CJ; 15/10lb; RR (1/0.5m)/PU (both Kns) or BOR,PU (both Kns) (Beg CFHQ Beg)

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 – Some of our Ne3wton Park members and coaches completing and recovering from Pete’s memorial WOD yesterday!

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).

#Lockdown #Covid_19 #Corona #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 – 300121

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) For those who missed Pete’s Memorial Wod yesterday, complete today!

Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!  

AMRAP the following for 28 Min:

Burden Run 560 m (25/15kg)

Then 5 Rnds of:

1 OHS (50/35kg)

9 C2B Pull-ups

6 Back Squats (50/35kg)

3 Front squats (50/35kg)

Into…

1 Rnd of:

20 Burpee BJO (61cm/51cm)

20m HS Walking (LITE-Bear Walking)

Score = Total Reps

56/45/50/40-191 Reps/Rnd

10m = 1 Rep

CFA LITE Options:

Int1 – BR-20/10kg, PU, 45/32kg, 16m HSW

Int2 – 43/30kg, 14m HSW

Int3 – 40/28kg, 12m HSW or 4 WW

Beg1 – BR-10/5kg, 35/25kg, PU (P/G), B-BSO (61/51cm), 4x 0.5 WW

Beg2 – 30/20kg, RR (1/0.5m), B-BSO (41cm), 20m BW(str)

Beg3 – BR-5/2.5kg, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

B) For the Rest complete the following…

Tabata the following for max Reps/Cal:

Row (Cal) or SDHP (20kg/12kg)

Rest 2 min

5m Shuttle Run (5m = 1 Rep)

Rest 2 min

Airbike (cal) or Jumping Alternate Lunges

Rest 2 min

Double-Unders

Score = Total Reps

CFA LITE Options:

Row sub SDHP (20kg/12kg)

Int1/2/3 – same

Beg1 – 16/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

CFA LITE Options – USA Equivalents:

Row sub SDHP (45/26lb)

Int1/2/3 – same

Beg1 – 35/22lb

Beg2 – 25/17lb

Beg3 – 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 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 – Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!  

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).

#Lockdown #Covid_19 #Corona #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 – 291121

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) Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!  

AMRAP the following for 28 Min:

Burden Run 560 m (25/15kg)

Then 5 Rnds of:

1 OHS (50/35kg)

9 C2B Pull-ups

6 Back Squats (50/35kg)

3 Front squats (50/35kg)

Into…

1 Rnd of:

20 Burpee BJO (61cm/51cm)

20m HS Walking (LITE-Bear Walking)

Score = Total Reps

56/45/50/40-191 Reps/Rnd

10m = 1 Rep

CFA LITE Options:

Int1 – BR-20/10kg, PU, 45/32kg, 16m HSW

Int2 – 43/30kg, 14m HSW

Int3 – 40/28kg, 12m HSW or 4 WW

Beg1 – BR-10/5kg, 35/25kg, PU (P/G), B-BSO (61/51cm), 4x 0.5 WW

Beg2 – 30/20kg, RR (1/0.5m), B-BSO (41cm), 20m BW(str)

Beg3 – BR-5/2.5kg, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

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