Featured Image – Tara finishing her workout as James cheers her on in the background!!

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 – 021020

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

NOTE: Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

1) Tabata the following:

A) Double Unders

1 min Transition

B) 10 m Shuttle Run

1 min Transition

C) Rowing/SDHP (25kg/15kg)

1 min Transition

D) Lateral Facing Burpees

1 min Transition

E) Burpees GTOH (1x DB) (25kg/15kg)

Score = Total Reps

Equipment Options:

CFA Home training – BB/DB/KB/Back Pack

SDHP Load – same as for Bp GTOH load

CFA LITE Options:

Int1/2 – 22.5kg/15kg

Int3 – 20kg/15kg

Beg1 – SU, 15/10kg

Beg2 – SU, 12/8kg

Beg3 – SU, 8/5kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 – Throwback to March … Hilton and Norm at CrossFit Algoa Summerstrand on some Cleans!!

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 – 011020

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) Hang Squat Clean Plus 2 Front Squats – E90sOn90s 6 Rnds (9 min) (Climb to Max Day)

Score = Load

Home-Based sub:

Hang Squat Clean Plus 2 Front Squats – RM E2ndMon2ndM 5 Rnds (10 min) (Max Total Loading)

Score = sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

CFA LITE Options:

Keep loading at a level so that great technique is maintained

then…

2) CrossFit HQ WOD 200923 / 170605

Complete the 21-15-9 reps for time of:

Dumbbell Hang Squat Cleans

HSPU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

Equip:

♀ 35-lb. (15kgx2) DBs ♂ 50-lb. (22.5kgx2) DBs

OR use KB’s OR Wall Ball/Sandbag

CFA LITE Options:

Try use an odd object i.e. Back Pack over DB/KB/Light BB Home-Based sub Below!

2 x DB or KB OR Double Load and use 1 implement!

Int1 – 22.5/15kg; 18-12-6 HSPU

Int2 – 20/15kg; 1/2 Abm

Int3 – 16/12kg; 2/3 Abm

Beg1 – 15/10kg; PPU (61/51cm)

Beg2 – 12/8kg; PPU (51cm/Flr)

Beg3 – 8/5kg; PPU (Flr/Kns)

USA Equivalents – CFA LITE Options:

Try use an odd object i.e. Back Pack over DB/KB/Light BB Home-Based sub Below!

2 x DB or KB OR Double Load and use 1 implement!

Int1 – 50/35lb; 18-12-6 HSPU

Int2 – 50/35lb; 1/2 Abm

Int3 – 45/25lb; 2/3 Abm

Beg1 – 35/25lb; PPU (61/51cm)

Beg2 – 25/20lb; PPU (51cm/Flr)

Beg3 – 15/10lb; PPU (Flr/Kns)

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 – Anele working hard on the “Nasty Nancy” event from the 2020 CrossFit Games that we tested in class last week! 

REMINDER – all those doing the SPRING Transformation Challenge in Newton Park… your kick-off meeting starts at 19:15 at Newton Park tonight!

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 – 300920

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 the following FT:

Burden Run (25kg/15kg) 1 mile (1609m)

Rest 3 minutes

Run 1 mile (1609m)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

LITE Options: 

10m = 1 Rep

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

Int1 – 20/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg, 1 km (0.621 miles) each

Beg3 – 8/5kg, 1 km (0.621 miles) each

then…

2) Complete the following FT:

4 min L-sit

TC – 10 min

Score = Time/TC plus 1 sec/sec missed

Equipment Options:

2 Chairs/Boxes

CFA LITE Options:

Int1/2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit, HS Hold (Rev WW hold)

Beg2 – T-sit (1 Ft dwn), P-Hold (51cm)

Beg3 – F-Bridge, P-Hold (flr)

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 – Marco in his ORP (Optimal recovery Position) after completing the 2020 Reebok CrossFit Games Event “Nasty Nancy” on Friday!

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 – 280920

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) AMRAP the following for 9 min:

10 Pistol Squats

10 m HS Walk

Score = Total Reps

HSW 10 m = 10 reps

CFA LITE Options:

Int1 – 6 Pistols; 9m HSW

Int2 – Ass. Pistols (band/hold object lightly); 8m HSW

Int3 – Pistols (hip crease just above horiz); 6m HSW or 2 WW

Beg1 – Lunges (alt.); 2 Half WW

Beg2 – Lunges (alt.); Bear Walk (Str)

Beg3 – Static Lunges; Bear Walk (Bnt)

then…

2) Complete 3 Rnds of the following FT:

25 T2B

20 Push-ups

15 Burpee Broad Jumps (1.24m/1m)

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – Box-J Sub Broad-J 1.24m/1m

T2B sub RX – Lying Feet 2 Hands

Int1 – 22 T2B/F2H

Int2 – 18 T2B/F2H; 18 PU

Int3 – 15 T2B/F2H; 16 PU

Beg1 – HLR (or Lying F2H); PU 15/10; Bp BJ (1/0.8m)

Beg2 – HKR (or Lying K2H); PU 10 (Ts)/18 (kns); Bp BJ (0.8/0.5m)

Beg3 – Sitting (K2C); PU 15/10 (kns); Bp Broad Step (0.6/0.4m)

USA Equivalents:

Rx – Box-J Sub Broad-J 48/40 inches

T2B sub RX – Lying Feet 2 Hands

Int1 – 22 T2B/F2H

Int2 – 18 T2B/F2H; 18 PU

Int3 – 15 T2B/F2H; 16 PU

Beg1 – HLR (or Lying F2H); PU 15/10; BP BJ (40/31 inches)

Beg2 – HKR (or Lying K2H); PU 10 (Ts)/18 (kns); BP BJ (31/20 inches)

Beg3 – Sitting (K2C); PU 15/10 (kns); BP Broad Step (24/15 inches)

Equipment Options:

BB/DB or other loaded implement (KB/Back Pack)

EXTRAS

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

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Repost from @crossfittraining… 2020 Reebok CrossFit Games Event “Awful Annie”!! (Image courtesy of CrossFit, Inc.)

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

#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 – 260920

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) CrossFit HQ WOD 200920

2020 CrossFit Games Event – Awful Annie

For time:

50 double-unders

50 GHD sit-ups

5 cleans

40 double-unders

40 GHD sit-ups

4 cleans

30 double-unders

30 GHD sit-ups

3 cleans

20 double-unders

20 GHD sit-ups

2 cleans

10 double-unders

10 GHD sit-ups

1 clean

♀ 185 lb. (84kg) ♂ 275 lb. (124kg)

TC – 20 min

Score = Time/TC plus 1 sec per rep missed

NB – if you have not been regularly completing this GHD volume, reduce down to values that you have been regularly completing!

CFA LITE Options:

Reduce reps and/or load to try to finish within 20 minutes.

See CF HQ At-Home options below as well as the CFA Home Options below

RX – Single-arm (DB/KB/B-Pack) or light BB 20-15-10-5 reps on 25/15kg

RX Sub – Weighted Sit-up (25/15kg or same as DB loading)

Int1 – 90/63kg; 22.5/15kg; 47-37-27-17-7 DU

Int2 – 80/52kg; 20/15kg; 45-35-25-15-5 DU

Int3 – 70/45kg; 16/12kg; 40-30-20-10-5 DU

Beg1 – 60/40kg; 15/10kg; SU

Beg2 – 50/32kg; 12/8kg; 45-35-25-15-5 SU

Beg3 – 40/25kg; 8/5kg; 40-30-20-10-5 SU

USA Equivalents:

Reduce reps and/or load to try to finish within 20 minutes.

See CF HQ At-Home options below as well as the CFA Home Options below

RX – Single-arm (DB/KB/B-Pack) or light BB 20-15-10-5 reps on 55/35kg

RX Sub – Weighted Sit-up (55/35kg or same as DB loading)

Int1 – 200/140lb; 50/35lb; 47-37-27-17-7 DU

Int2 – 175/115lb; 50/35lb; 45-35-25-15-5 DU

Int3 – 155/100lb; 45/25lb; 40-30-20-10-5 DU

Beg1 – 135/90lb; 35/25lb; SU

Beg2 – 110/70lb; 25/20lb; 45-35-25-15-5 SU

Beg3 – 90/55lb; 15/10lb; 40-30-20-10-5 SU

CrossFit HQ AT-HOME OPTIONS 

The double-unders can be performed at home. If no jump rope is available, consider performing pogo jumps. The GHD sit-ups can be modified to traditional sit-ups. If dumbbells are available for the cleans, perform dumbbell cleans and increase the reps to provide a challenge. If no dumbbells are available, consider replicating the dynamic hip extension aspect of the movement by performing an explosive jumping variation or using any household object to replicate the function of getting a load to the shoulders.

The following is an example of two limited-equipment options: 

Option 1 

For time: 

50-40-30-20-10 double-unders

50-40-30-20-10 sit-ups

15-12-9-6-3 dumbbell cleans

Options 2 

For time: 

50-40-30-20-10 pogo jumps

50-40-30-20-10 sit-ups

10-8-6-4-2 kneeling jump-ups

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 – Repost from @crossfittraining… 2020 Reebok CrossFit Games Event “Nasty Nancy”!! (Image courtesy of CrossFit, Inc.)

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

#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 – 250920

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) CrossFit HQ WOD 200919

2020 CrossFit Games Event – Nasty Nancy

5 rounds for time of:

500-m run

15 overhead squats

15 bar facing burpees

♀ 125 lb. (56kg) ♂ 185 lb. (84kg)

TC – 30 min

Score = Time/TC plus 1 sec per rep missed

CFA LITE Options:

Reduce reps and/or load to try to finish within 30 minutes.

See CF HQ At-Home options below as well as the CFA Home Options below

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

RX – Single-arm (DB/KB/B-Pack) or light BB 24 reps on OHS 25/15kg

Int1 – 70/50kg; 22.5/15kg

Int2 – 60/40kg; 20/15kg

Int3 – 50/32kg; 16/12kg

Beg1 – BBF Bp SO; 40/25kg; 15/10kg

Beg2 – BBF Bp SO, 30/20kg; 12/8kg

Beg3 – BBF Bp SO, 25/15kg; 8/5kg

USA Equivalents:

Reduce reps and/or load to try to finish within 30 minutes.

See CF HQ At-Home options below as well as the CFA Home Options below

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

RX – Single-arm (DB/KB/B-Pack) or light BB 24 reps on OHS 55/35kg

Int1 – 155/110lb; 50/35lb

Int2 – 135/90lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 90/55lb; 35/25lb

Beg2 – 65/45lb; 25/20lb

Beg3 – 55/35lb; 15/10lb

AT-HOME OPTIONS  

The overhead squat is the only movement that should need a modification. If dumbbells are available, consider performing a single-arm overhead squat. If the single-arm overhead squat cannot be performed adequately, consider performing 15 dumbbell front squats followed by a 30-second dumbbell overhead hold. If no dumbbells are available, grab a broomstick to perform the overhead squat and increase the reps.

The following is an example of two limited equipment options:  

5 rounds for time of:  

500-m run

10 single-arm overhead squats, alternating

15 dumbbell-facing burpees

5 rounds for time of:  

500-m run

30 overhead squats with a broomstick

15 broomstick-facing burpees

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 Video – Reposted image from @CrossFitTraining … 2020 Reebok CrossFit Games Events – “Max Handstand” and “Damn Diane” (Image courtesy of CrossFit, Inc.)

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

#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 – 240920

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

a) CrossFit HQ WOD 200918

2020 CrossFit Games Event – Handstand Hold

Max freestanding handstand hold

TC – 20 min

Score = Max Time of Hold

NOTES 

This event begins with the athlete standing outside the 4-by-4-foot box. The judge will start the time when both of the athlete’s hands are placed inside the designated handstand area and both feet are off the ground.

The event is over when the athlete touches or reaches beyond the border of the designated box with their hand, or when the athlete’s foot or head touches the ground. Athletes will have 20 minutes from their declared start time to find their max hold. Within the 20-minute window, athletes may make as many or as few attempts as they like.

The athlete’s score will be the total time they remained on their hands inside the designated box.

CFA LITE Options:

Int1/2 – Same

Int3 – At wall HS Hold

Beg1 – Reverse Wall Walk Hold

Beg2 – Piked Hold (61cm)

Beg3 – Piked Hold (51cm)

Then,

b) 2020 CrossFit Games Event – Damn Diane

3 rounds for time of:

15 deadlifts

15 strict deficit handstand push-ups

♀ 205 lb. (93kg), 2-in. (5cm) deficit

♂ 315 lb. (143kg), 3.5-in. (9cm) deficit

CFA LITE Options:

See the CF HQ At-home options below or our CFA LITE Options below

DB/KB/B-Pack or light BB 30 reps on 25/15kg

Int1 – 15 Strict Def HSPU (3/1.5cm), 110/77kg, 22.5/15kg

Int2 – Strict Def HSPU (Flr/1 abm), 90/58kg, 20/15kg

Int3 – HSPU (1/2 abm), 80/52kg, 16/12kg

Beg1 – PPU (61cm/51cm), 70/45kg, 15/10kg

Beg2 – PPU (51cm/Flr), 50/32kg, 12/8kg

Beg3 – PPU (Flr/Kns), 40/25kg, 8/5kg

USA Equivalents – CFA LITE Options:

See the CF HQ At-home options below or our CFA LITE Options below

DB/KB/B-Pack or light BB 30 reps on 55/35lb

Int1 – 15 Strict Def HSPU (3/1.5cm), 240/170lb, 50/35lb

Int2 – Strict Def HSPU (Flr/1 abm), 200/125lb, 50/35lb

Int3 – HSPU (1/2 abm), 175/115lb, 45/25lb

Beg1 – PPU (61cm/51cm), 155/100lb, 35/25lb

Beg2 – PPU (51cm/Flr), 110/70lb, 25/20lb

Beg3 – PPU (Flr/Kns), 90/55lb, 15/10lb

CF HQ AT-HOME OPTIONS 

If dumbbells are available, replace the deadlift with a dumbbell deadlift and increase the reps to provide a challenge. If no dumbbells are available, perform a movement that challenges the posterior chain. Options can include an arch hold and a good morning with hands placed behind the head. The handstand push-up variations can be replicated in the home environment.

The following is an example of two limited-equipment options: 

3 rounds for time of: 

21 dumbbell deadlifts

15 strict handstand push-ups (variation of choice)

3 rounds for time of: 

1:30 arch hold

15 strict handstand push-ups (variation of choice)

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 – Reposted Image from @CrossFitTraining… “Friendly Fran” from the 2020 Reebok CrossFit Games!! ENJOY!!!!! (Image courtesy of CrossFit, Inc.)

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

#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 – 230920

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) CrossFit HQ WOD 200917

2020 CrossFit Games Event “Friendly Fran”

3 rounds for time of:

21 thrusters

21 chest-to-bar pull-ups

♀ 85 lb. (38kg) ♂ 115 lb. (52kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Reduce reps and/or loading to try to finish within 12-15 minutes!

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

RX – BB 52/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 27 reps on OHS 25/15kg and 27 Reps on BOR

Int1 – 18 C2B PU, BOR/Th 45/30kg; 22.5/15kg

Int2 – 12 C2B, BOR/Th 40/25kg; 20/15kg

Int3 – 18 PU, BOR/Th 35/20kg; 16/12kg

Beg1 – PU (P/G), BOR/Th 30/15kg; 15/10kg

Beg2 – RR (1m/0.5m), BOR/Th 20/12kg; 12/8kg

Beg3 – RR (0.5m/0m), BOR/TH 15/8kg; 8/5kg

USA Equivalents:

Rx – (BB) 115/85lb; Single-arm BOR (DB/KB/B-Pack) or light BB 27 reps on OHS 55/35lb and 27 Reps on BOR

Int1 – 18 C2B PU, BOR/Th 100/65lb; 50/35lb

Int2 – 12 C2B, BOR/Th 40/25kg; 90/55lb; 50/35lb

Int3 – 18 PU, BOR/Th, BOR/OHS 75/45lb; 45/25lb

Beg1 – PU (P/G), BOR/Th 65/35lb; 35/25lb

Beg2 – RR (1m/0.5m), BOR/Th 45/25lb; 25/20lb

Beg3 – RR (0.5m/0m), BOR/TH 35/20lb; 15/10lb

CrossFit HQ AT-HOME OPTIONS (similar to our CFA above) 

If dumbbells are available, simply replace the thruster with a dumbbell thruster. If no dumbbells are available, use a loaded bag or backpack to perform the thruster while potentially increasing the reps to provide a challenge. If no object is available, consider performing a jump squat.

If no pull-up bar is available, prioritize performing a gymnastics upper-body pulling movement. If dumbbells are available, a bent-over dumbbell row can be performed if no gymnastics pulling movement can be completed.

The following is an example of two limited equipment options: 

3 rounds for time of:

21 dumbbell thrusters

21 dumbbell bent-over rows

3 rounds for time of: 

30 jump squats

20 “bed sheet rows” (see link in bio for tutorial)

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 – Reposted Image from @crossfittraining … Today’s workouts are the recent 2020 CrossFit Games Events “1RM Front Squat” and “1000m Row For time” (Image courtesy of CrossFit, Inc.)

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

#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 – 220920

Please find the Whiteboard Explanation and Coaching on Email/What’s App/Itensity!

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) CrossFit HQ WOD 200916

CrossFit Games Workout

a) 2020 CrossFit Games Event “1 RM Front Squat” – Take 20 Min to find a Front Squat 1 RM

Score = Max Load

Then…

b) 2020 CrossFit Games Event “1,000-m row” for time

Score = Time

Sub 100 SDHP (20kg/12kg) FT

CrossFit HQ’s AT-HOME OPTIONS for Home-based

If dumbbells are available, increase the reps and perform dumbbell front squats for 10- to 30- second fast-paced efforts, as the loads will likely be moderate. If no load is available, consider performing a single-leg squat with a slow tempo and a low rep range that challenges the athlete’s capacity. A light backpack can make this challenging for most individuals. For the 1,000-m row, replace the effort with a 1,000-m run or a 3,000-m road bike.

The following is an example of two limited equipment options: 

5 rounds for reps: 

30-seconds of max-rep dumbbell front squats

90-seconds of rest

or

Every 2 minutes for 5 sets: 

5 tempo single-leg squats, each leg

*Use a tempo that is challenging and add a backpack to increase the difficulty.

Score = Sum of Body Weight + External Load x Reps for each set

1 RM Front Squat – CFA LITE Options:

See CrossFit HQ’s At-Home Options

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

1000m Row – CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB or 20/15kg BB

Int1/2/3 – same as Rx

Reduce Row Dist if >5 min

Beg1 – 16/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

CFA LITE Options – USA Equivalents

Row Sub SDHP Rx – 45/35LB BB or closest KB

Home – Light BB Snatch (same loads as DB/KB – RX 55/35lb)

Int1/2/3 – same as Rx

Reduce Row Dist if >5 min

Beg1 – 35/20lb

Beg2 – 20/25lb

Beg3 – 15/10lb

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