Featured Image – Reminder 2-12 December – we will be hosting our 2020 Endurade Online East Cape Champs. We have divisions for everyone, including BEGINNERS AND A HOME-BASED division! Give yourself an opportunity to win some awesome lucky draw prizes!!

Please find all the info at these quick links:

LUCKY-DRAW PRIZES / Position PRIZES can be found at: https://eastcapechamps.co.za/prizes/

Format details:  https://eastcapechamps.co.za/event-format/

Registration: https://eastcapechamps.co.za/registration/

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 – 011220

Please find the Whiteboard Explanation here and the Coaching below for today’s workout…

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

Last completed 9 Oct 2018…

1) AMRAP the following for 12 min for Max Reps/Distance (6 Rnds):

Min 1 – HS Walk (m)

Min 2 – Wall Balls (10kg/6.3kg)

Score = Total Reps and Distance

then…

Scaling – choose a level of difficulty or load that you can continue moving with only taking 1-2 shorter rest periods (5-8 sec) each min

CFA LITE Options:

RX – Thruster sub WB (25kg/15kg)

1 WW = 3m HSW; Half WW = 1.5m HSW

Int1 – WB/sub Thr (22.5/15kg); HSW

Int2 – WB/sub Thr (22.5/15kg); HSW

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

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

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

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

CFA LITE Options – USA Equivalents:

RX – Thruster sub WB (55kg/35kg)

1 WW = 3m HSW; Half WW = 1.5m HSW

Int1 – WB/sub Thr (50/35lb); HSW

Int2 – WB/sub Thr (50/35lb); HSW

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

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

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

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

then…

2) Complete 4 Rnds FT of:

15 Muscle-ups

150 Double-unders

NB – Everytime you break/fail a rep/trip up, complete 4 Burpee BJO (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Scaling – choose between Muscle-ups (assisted if need)/Pull-ups and DU’s/SU’s that you can complete in 2-3 sets a round.

CFA LITE Options:

RX – M-up Sub 30 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 30 reps on 25/15kg;

Int1 – 80 DU, 20 MU or BOR

Int2 – 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR, Bp BSO (61/51cm)

Beg2 – 80 SU, 30 RR (1,5m/1m), 30 Push-ups (Ts/Kns), BOR, BP BSO (51cm)

Beg3 – 70 SU, 30 RR (1m/0,5m), 30/24 Push-ups (Kns), BOR, Bp BSO (41cm)

CFA LITE Options – USA Equivalents:

RX – M-up Sub 30 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 30 reps on 55/35lb

Int1 – 80 DU, 20 MU or BOR

Int2 – 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR, Bp BSO (24/20inch)

Beg2 – 80 SU, 30 RR (4Ft11″/3Ft3″), 30 Push-ups (Ts/Kns), BOR, Bp BSO (20inch)

Beg3 – 70 SU, 30 RR (3Ft3″/1Ft7″), 30/24 Push-ups (Kns), BOR, Bp BSO (16inch)

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 – Rob on Rope Climbs during Saturday’s WOD, 31 HERO’s!

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 – 301120

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

Last Completed 8 Oct 18…

1) Take 12 min to Work up to a max load on the following complex – Power Clean, Clean, Front Squat, Jerk (push or split)

NB – Must be completed TNG

Score = Load

CFA LITE Options:

NB – Must be completed TNG

NB – Power Clean, Front Squat allowed for the Clean

Home-Based – Take 12 min to Work up to a max load on the following complex – Power Clean, Clean, Front Squat, RM Jerk (push or split)

NB – Must be completed TNG

Score = Highest Total Loading (Reps x Load – best Rnd)

then…

2) CrossFit HQ WOD 181005

3 rounds for max reps:

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

Men: 155 lb. (70kg)

Women: 105 lb. (47kg)

Score = Total Reps

CFA LITE Options:

Home sub RX – 25kg/16kg (BB/DB/KB/BP)

Home-based scoring – Multiply reps by 0.65

Int1 – 65/45kg or 22.5/15kg

Int2 – 60/40kg or 22.5/15kg

Int3 – 55/38kg or 20/12kg

Beg1 – 45/30kg or 15/10kg

Beg2 – 35/25kg or 12/8kg

Beg3 – 30/20kg or 8/5kg

USA Equivalents – LITE Options:

Home sub RX – 25kg/16kg (BB/DB/KB/BP)

Home-based scoring – Multiply reps by 0.65

Int1- 145/100lb ; 50/35lb

Int2 –     130/90lb ; 50/35lb

Int3 –     120/85lb ; 45/25lb

Beg1 –   100/65lb ; 35/20lb

Beg2 –   80/55lb ; 25/20lb

Beg 3 –  65/45lb ; 20/10lb

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image- HERO WOD – 31 Hero’s – On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan (Featured Image courtesy of WODwell).

The 31 Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

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 – 281120

Please find the Whiteboard Explanation and Coaching for today’s workout below…

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

HERO WOD – 31 Hero’s – On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31 Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

HERO WOD – “31 Heroes” https://wodwell.com/wod/31-heroes/

NB – Due to COVID-19 – no sharing of equipment! Sub out Rope Climbs with towell Pull-ups!

Last completed 15 Dec 19…

AMRAP (with a Partner) in 31 minutes:

8 Thrusters (70/47kg)

6 Rope Climbs (4.54m)

11 Box Jumps (76cm/61cm)

Partners alternate 400m sandbag (bumper) run (20kg/10-11kg)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

*1 Rnd is 65 Reps/Rnd (40 reps for the run)

Score = Total Reps

NB – If alone… complete as Rounds

CFA LITE Options:

Today avoid doing BOR… find something to hang a towel over for towel PU if you do not have a rope (kipping allowed)!

Home Single/Lighter Implement loading RX 25/15kg – 15  Thrusters

Int1 – 60/40kg or 20/15kg, 36 T-PU

Int2 – 55/36kg or 20/15kg, 12x Half RC (or 36 T-PU)

Int3 – 50/33kg or 16/12kg, 36 Leg Assist. R-PU or 24 T-PU

Beg1 – 45/30kg or 15/10kg, 61/51cm, 15kg Bumper/6.3kg WB, 12 R-Pull (ly to stand – str) or 36 Jump T-PU

Beg2 – 40/25kg or 12/8kg, SU 51cm, 10/5kg Bumpers, 12 R-Pull (ly to stand – bnt) or 36 T-RR (1m/0.5m)

Beg3 – 30/20kg or 8/5kg, SU 41cm, 5/2.5kg Plates, 18 R-Rows or 18 T-RR (0.5/0m)

USA Equivalents – CFA LITE Options:

Today avoid doing BOR… find something to hang a towel over for towel PU if you do not have a rope (kipping allowed)!

Home Single/Lighter Implement loading RX 55/35lb – 15  Thrusters

RX BB – 155/103lb

SB – 45/25lb

Int1 – 135/95lb or 50/35lb, 36 T-PU

Int2 – 120/80lb or 50/35lb, 12x Half RC (or 36 T-PU)

Int3 – 110/72lb or 45/25lb, 36 Leg Assist. R-PU or 24 T-PU

Beg1 – 100/65lb or 35/25lb, 24/20inches, 35lb Bumper/14lb WB, 12 R-Pull (ly to stand – str) or 36 Jump T-PU

Beg2 – 90/55lb or 25/20lb, SU 20inches, 22/11lb Bumpers, 12 R-Pull (ly to stand – bnt) or 36 T-RR (3Ft3″/1Ft7″)

Beg3 – 65/45lb or 15/10lb, SU 16inches, 11/5lb Plates, 18 R-Rows or 18 T-RR (1Ft7″/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 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 – Registration opens later this morning for our 2020 Endurade Online East Cape Champs! Don’t miss out on all the Lucky Draw/Participation Prizes!

Please click here to register… https://eastcapechamps.co.za/registration/

Click here for Event Details – https://eastcapechamps.co.za/event-format/

Click here for Prize Details – https://eastcapechamps.co.za/prizes/ 

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 – 271120

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

Last completed 13 Dec 19…

1) Complete 4 Rnds of the following for Max Distance and Reps:

AMRAP 5:

400m Run

500m  Row or 50 SDHP (20kg/12kg)

AMRAP DU

Rest 2 min

Score = Total Reps

10m = 1 Rep

CFA LITE Options:

Int1/2/3 – same

Beg1 – SDHP (16kg/10kg), SU

Beg2 – 300m Run, 400 Row/40 SDHP (12/8kg), SU

Beg3 – 300m Run, 300m Row/30 SDHP (8/5kg), SU

USE Equivalents – CFA LITE Options:

Int1/2/3 – same

Beg1 – SDHP (35/22lb), SU

Beg2 – 300m Run, 400 Row/40 SDHP (26/17lb), SU

Beg3 – 300m Run, 300m Row/30 SDHP (17/11lb), SU

then…

2) AMRAP the following for 12 min:

10 TGU Sit-up (5 each side) (40kg/28kg)

30s L-sit

30s X-Bridge (side A)

30s X-Bridge (side A)

Score = Total Reps

3 sec = 1 Rep

(i.e. 40 reps/Rnd)

CFA LITE Options:

Home-based – 15 reps – 25kg15kg

Int1 – 32/24kg

Int2 – 28/20kg, Weak L-sit, X-B (top leg bnt)

Int3 – 25/16kg, 1 Leg L-sit, X-B (arm vert)

Beg1 – 20/12kg, T-Sit, S-B (arm side)

Beg2 – 16/8kg, 1 Ft dwn T-Sit, Kneeling X-B

Beg3 – 12/5kg, FB, Kneeling S-B

USA Equialents – CFA LITE Options:

RX – 88/61lb

Home-based – 15 reps – 25kg/15kg

Int1 – 70/52lb

Int2 – 61/45lb, Weak L-sit, X-B (top leg bnt)

Int3 – 55/35lb, 1 Leg L-sit, X-B (arm vert)

Beg1 – 45/26lb, T-Sit, S-B (arm side)

Beg2 – 35/17lb, 1 Ft dwn T-Sit, Kneeling X-B

Beg3 – 26/11lb, FB, Kneeling S-B

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 – Home-based Members and ANYONE TRAINING AT HOME … our Endurade East Cape Champs is online this year and we have a HOME-BASED Division for those training at home! This division requires minimal equipment! Enter and stand a chance to win awesome LUCKY DRAW/PARTICIPATION PRIZES! 

Get all the info at: https://eastcapechamps.co.za/

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 – 261120

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

Last completed 12 Dec 19…

1) EMOM 10 min – 1 Clean (squat), 3 Front Squats (start 65% Clean, Climb to Max Load)

Score = Load

CFA LITE Options

Choose a load that you can maintain great form on; Power Clean plus 4 Front Squats allowed

then…

2) AMRAP the following for 18 min:

21 sec L-sit

18 Wall Balls (10kg/6.3kg)

15 T2B

12 Strict HSPU

Score = Total Reps

CFA LITE Options:

WB – sub Thr (22.5/15kg)

Int1 – L-sit, WB/sub Thr (22.5/15kg)

Int2 – Weak L-sit, WB/sub Thr (22.5/15kg), S/HSPU (1/2 AbM)

Int3 – 1 leg L-sit, WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, S/HSPU (3/2 AbM)

Beg1 – T-sit, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR, PPU (61cm/flr)

Beg2 – 1 Ft dwn T-sit, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR, PPU (Flr/K)

Beg3/TC – F-B, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), SU, PPU (K)

USA Equivalents – CFA LITE Options:

WB – RX (20/14lb WB) or sub Thr (50/35lb)

Int1 – L-sit, WB/sub Thr (50/35lb)

Int2 – Weak L-sit, WB/sub Thr (50/35lb), S/HSPU (1/2 AbM)

Int3 – 1 leg L-sit, WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 45/25lb, S/HSPU (3/2 AbM)

Beg1 – T-sit, WB (6.3/4.5kg, 10ft/9ft) OR Th (35/25lb), HLR, PPU (61cm/flr)

Beg2 – 1 Ft dwn T-sit, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), HKR, PPU (Flr/K)

Beg3/TC – F-B, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), SU, PPU (K)

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 – Our 2020 Endurade Online ECC runs from 2-12 December! Great LUCKY DRAW prizes for all! Get all the info at https://eastcapechamps.co.za/ Registration opens 27 November!

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 – 251120

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

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

1) Complete 3 Rnds (27 min) of the following for Max Reps:

Min 1-3: DB Box Step Over (32kg/24kg at 61cm/51cm)

Min 4-6: C2B Pull-ups

Min 7-9: Shuttle Run 2x50m (100m)

Score = Total Reps

10m = 1 Rep

CFA LITE Options:

Rnd to closest implement (Db vs KB)

Divide BOR reps by 1.5 for scoring

Int1 – DB BSO 30kg/20kg at 61cm/51cm

Int2 – Same I1

Int3 – DB BSO 25kg/16kg at 61cm/51cm, PU

Beg1 – DB BSO 22.5kg/15kg at 61cm/51cm, PU (P/G)

Beg2 – DB BSO 16kg/12kg at 51cm, RR (1/0.5m)

Beg3/TC – DB BSO 12/7.5kg at 41cm, RR (0.5/0m)

USA Equivalents – CFA LITE Options:

RX (70/52lb)

Rnd to closest implement (Db vs KB)

Divide BOR reps by 1.5 for scoring

Int1 – DB BSO 66/44lb at 24/20inch, C2B/BOR

Int2 – Same I1

Int3 – DB BSO 55/35lb at 24/20inch, PU/BOR

Beg1 – DB BSO 50/35lb at 24/20inch, PU (P/G)/BOR

Beg2 – DB BSO 35/26lb at 20inch, RR (4Ft11″/3Ft3″)/BOR

Beg3/TC – DB BSO 26/16lb at 16inch, RR (3Ft3″/1Ft7″)/BOR

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 – Hayley and Leshae working hard on their positioning on a “bottom’s up” plate Snatch during a tough 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 

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

ONLINE WHITEBOARD/COACHING – 241120

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

Last completed 10 Dec 2019…

1) 1 Segment Snatch Deadlift, 1 Hang Snatch, 3 OHS – E90sOn90s for 12 min (8 Rnds) (Climb to a Max Day)

Score = Max Load

CFA LITE Options:

Beginner – Must maintain great form to climb further

Hang Power Snatch plus 5 OHS

Home-Based – same as today, climbing to a max load (if single arm implement complete the complex on both the left and right).

then…

2) Complete the following for Max Reps:

AMRAP 4 min:

5 Snatch (squat) (60kg/40kg)

30 DU

Rest 3 minutes

AMRAP 3 min:

5 Snatch (squat) (60kg/40kg)

30 DU

Rest 2 min

AMRAP 2 min:

5 Snatch (squat) (60kg/40kg)

30 DU

Score = Total Reps

35 Reps/Rnd

CFA LITE Options:

RX (Single Impl DB/KB/BP/Light BP) – 7 Reps on 25/15kg

Int1 – 55/38kg, 22.5/15kg

Int2 – 50/35kg, 22.5/15kg, 25 DU

Int3 – 45/31kg, 20/12kg, 20 DU

Beg1 – 40/25kg, 15/10kg, SU

Beg2 – 35/20kg, 12/8kg, SU

Beg3/TC – 25/15kg, 8/5kg, 25 SU

USA Equivalents – CFA LITE Options:

RX (Single Impl DB/KB/BP/Light BP) – 55/35lb

Int1 – 121/84lb, 50/33lb

Int2 – 110/77lb, 50/33lb, 25 DU

Int3 – 99/68lb,    44/26lb, 20 DU

Beg1 – 88/55lb,  33/22lb, SU

Beg2 – 77/44lb,  26/18lb, SU

Beg3/TC – 55/33lb, 18/11lb, 25 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 – Saturday class leaving on a 2 mile (3.2km) Burden Run!  

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 – 231120

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) Last Completed 9 Dec 19…

AMRAP the following for 14 min:

20 Burpee Box Jump Overs (61cm/51cm)

10 Bar M-ups

Score = Total Reps

30 Reps/Rnd

CFA LITE Options:

RX – M-up Sub 20 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 20 reps on 25/15kg

Int1 – 8 B/MU or BOR (22.5/15kg),PU

Int2 – 6 B/MU or BOR (22.5/15kg),PU

Int3 – 10 B/MU (B/P) or 10 J-B/MU (Bar @ Collar Bone) or BOR (20/12kg),PU

Beg1 – B/BSO (61/51cm), PU (P/G) or BOR(15/10kg),10/7 PU

Beg2 – B/BSO (51/51cm), RR (1/0.5m) or BOR(12/8kg),7PU/10PU(kns)

Beg3/TC – B/BSO (41cm), RR (0.5/0m) or BOR (8/5kg),10/7PU(kns)

USA Equivalents – LITE Options:

RX – M-up Sub 20 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 20 reps on 55/35lb

Int1 – 8 B/MU or BOR (50/35lb),PU

Int2 – 6 B/MU or BOR (50/35lb),PU

Int3 – 10 B/MU (B/P) or 10 J-B/MU (Bar @ Collar Bone) or BOR (45/25lb),PU

Beg1 – B/BSO (61/51cm), PU (P/G) or BOR(35/25lb),10/7 PU

Beg2 – B/BSO (51/51cm), RR (4Ft11″/3Ft3″) or BOR(25/17lb),7PU/10PU(kns)

Beg3/TC – B/BSO (41cm), RR (3Ft3″/1Ft7″) or BOR (17/11lb),10/7PU(kns)

Then…

2) Last completed 2 July 2018/9 Dec 19…

Complete 100 m HS Walk FT but starting at 00:00 and EMOM complete 10 KBS (32kg/24kg)

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

CFA LITE Options:

Int1 – 80m HSW, 24/16kg

Int2 – 60m HSW, 24/16kg

Int3 – 50m or 33 WW, 22/18kg

Beg1 – 33 1/2 WW, 16/12kg

Beg2 – 100m BW (str), 12/8kg

Beg3/TC – 100m BW (bnt), 8/5kg

(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

USA Equivalents – LITE Options:

Int1 – 87 yds HSW, 53/35lb

Int2 – 66 yds HSW, 53/35lb

Int3 – 55 yds HSW or 33 WW, 48/40lb

Beg1 – 33 1/2 WW, 35/26lb

Beg2 – 109 yds BW (Str), 26/18lb

Beg3/TC – 109 yds BW (Bnt), 18/11lb

(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

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 – Meryl on on the super challenging movement of DB Squat Snatches 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 

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

ONLINE WHITEBOARD/COACHING – 211120

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 100 T2B FT, but starting at 0 min and EMOM complete 4 Burpee GTOH (plate 15kg/10kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 

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

CFA sub RX – T2B (Lying feet to hands)

Int1 – 90 T2B

Int2 – 80 T2B

Int3 – 70 T2B

Beg1 – 100 HLR (or Lying F2H); 10/5kg

Beg2 – 80 HKR (or Lying K2H); 3 Bp-GTOH 5/2.5kg

Beg3 – 70 Sitting (k2C); 3 Bp-GTOH 5/2.5kg

USA Equivalents – CFA LITE Options:

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

CFA sub RX – T2B (Lying feet to hands)

Int1 – 90 T2B

Int2 – 80 T2B

Int3 – 70 T2B

Beg1 – 100 HLR (or Lying F2H); 25/10lb

Beg2 – 80 HKR (or Lying K2H); 10/5lb

Beg3 – 70 Sitting (k2C); 10/5lb

then…

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

NB – try find hills!

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 

10m = 1 Rep

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

RX/Int1/2/3 – same

Beg1 – 10/5kg

Beg2 – 2.6km; 5/2.5kg

Beg3 – 2km; 5/2.5kg

USA Equivalents – CFA Options:

10m = 1 Rep

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

RX/Int1/2/3 – same 35/25lb

Beg1 – 25/10lb

Beg2 – 2.6km; 10/5lb

Beg3 – 2km; 10/5lb

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