Featured Image – Repost from @crossfitgames Insta – 2020 Reebok CrossFit Games—#FinalFive Men and Women… 

1. @mathewfras USA 659 pts
2. @nohlsen USA 488 pts
3. @justin_medeiros34 USA 480 pts
4. @samuelkwant USA 449 pts
5. @adlerjeff USA 420 pts

1. @tiaclair1 Aus 611 pts
2. @brookewellss USA 580 pts
3. @haleyadamssss USA 497 pts
4. @katrintanja Iceland 490 pts
5. @karipearcecrossfit USA 451 pts

#CrossFitGames @reebok #CrossFit #FittesonEarth / Visit Games.CrossFit.com.

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

#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 – 210920

Please find the Whiteboard Explanation and Coaching for today’s workout 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, LITE and HOME WOD

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

1)

a) Practice Pull-ups/Muscle-ups

b) OHS – EMOM 5 (Climbing to 2nd last load of WOD below)

Min 1 – 5 Reps on 40% 1RM

Min 2 – 4 Reps on 50% 1RM

Min 3 – 3 Reps on 60% 1RM

Min 4 – 2 Reps on 70% 1RM

Min 1 – 1 Rep on 80% 1RM

Score = Both for Quality

then…

2) WOD League SA’s Spring Challenge online comp Visit Wodleague.co.za or @wodleague_sa (instagram)

Wod League Spring Online Challenge

Workout 3 – 9 min Amrap

4 Muscle-ups

8 Bar facing burpees

12 Overhead squats

Into:

6 min To find:

3 Rep max – Overhead squat

Total TC – 15 min running clock

RX/Masters:

Ring muscle ups

Bar facing burpees

Overhead squats / Weight: 50kg Male/ 35kg Female

3 Rep Max Overhead Squat

Scaled:

Jumping pull-ups

Bar facing burpees

Front squats / Weight: 45kg Male/ 30kg Female

3 Rep Max Front squat

Notes:

Once the 9min is up, you may go straight into the 3 Rep max lift.

The max can be lifted from the rack

15 min running clock

A) Score = Total Reps

B) Score = Load (kg)

CFA LITE Options:

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

RX – BB 50/35kg or Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on OHS 25/15kg and 9 Reps on BOR

Int1 – 3 MU, BOR/OHS 45/30kg; 22.5/15kg

Int2 – 4 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR/OHS 40/25kg; 20/15kg

Int3 – 4 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR/OHS 35/20kg; 16/12kg

Beg1 – PU (P/G), 4 Push-ups (Ts), BBF Bp SO, BOR 30/15kg; 15/10kg

Beg2 – RR (1,5m/1m), 4 Push-ups (Ts/Kns), BBF Bp SO, BOR/OHS 20/12kg; 12/8kg

Beg3 – RR (1m/0,5m), 4 Push-ups (Kns), BBF Bp SO, BOR/OHS 15/8kg; 8/5kg

USA Equivalents – CFA LITE Options:

Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on OHS 55/35lb and 9 Reps on BOR

Int1 – 3 MU, BOR/OHS 100/65lb; 50/35lb

Int2 – 4 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR/OHS 90/55lb; 50/35lb

Int3 – 4 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR/OHS 75/45lb; 45/25lb

Beg1 – PU (P/G), 4 Push-ups (Ts), BBF Bp SO, BOR 65/35lb; 35/25lb

Beg2 – RR (1,5m/1m), 4 Push-ups (Ts/Kns), BBF Bp SO, BOR/OHS, 45/25lb; 25/20lb

Beg3 – RR (1m/0,5m), 4 Push-ups (Kns), BBF Bp SO, BOR/OHS 35/20lb; 15/10lb

Home-Based sub 3 RM OHS:

OHS – RM on your heaviest load

Score = (Body Mass + Load) x Reps

NB – If Single-implement – Max Reps Non-Dominant and then Max Reps Dominant (no rest… do not need to be the same amount of reps)

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 – The CrossFit Games starts today!! Sorry we got it wrong yesterday! Find out how this years final stages of the CrossFit Games will run, given Covid-19… CLICK HERE!

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 – 180920

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX, LITE and HOME WOD

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

1) Practice Kipping Pull-ups

Score = For Quality

CFA LITE Options

Continue to the next level if you achieved 80% proficiency on any given level

then…

2) AMRAP the following for 20 min:

15 Airsquats

12 Jumping Alternate Lunges

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

6 C2B Pull-ups

3 Strict Def HSPU (15cm/9cm)

Score = Total Reps

CFA LITE Options:

B-BJO sub B-Broad Jump (1.24/1m)

Home-based C2B Pull-up sub today – Plain Burpees

Int1 – same, S-HSPU

Int2 – 4 C2B PU, S-HSPU

Int3 – 6 PU, 1/2 abmats

Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m), 6 PU (P/G) or 6 Jump PU, PPU (61/51cm)

Beg2 – Lunges, BBF Bps (SO); Bp BSO (51cm)/ Bp BJ (0.8/0.5m), RR (1/0.5m), PPU (51cm/Flr)

Beg3 – Static Lunges, BBF Bps (SO); Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), RR (0.5/0m), PPU (Flr/Kns)

USA Equivalents – CFA LITE Options:

B-BJO sub B-Broad Jump (4ft/3ft 3inch)

S-Def HSPU – 6/3.5 inch def

Home-based C2B Pull-up sub today – Plain Burpees

Int1 – same, S-HSPU

Int2 – 4 C2B PU, S-HSPU

Int3 – 6 PU, 1/2 abmats

Beg1 – Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch), 6 PU (P/G) or 6 Jump PU, PPU (24/20inches)

Beg2 – Lunges, BBF Bps (SO); Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch), RR (3ft 3 inch/1ft 7inch), PPU (20inch/Flr)

Beg3 – Static Lunges, BBF Bps (SO); Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch), RR (1ft 7inch/0m), 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 – In shot… Start of the “Burden Run” Event at the 2013 Reebok CrossFit Games! The Reebok CrossFit Games starts tomorrow!! Catch all the broadcast details HERE! (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 – 160920

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) Workout of the Day 200901 (170320)…

(Games History: Going into Sunday at the 2014 Games, defending champion Rich Froning and Mat Fraser were at a near tie for the lead. Froning’s domination in Midline March would set the tone for the rest of the day, as he went on to win all of Sunday’s events and secure his fourth CrossFit Games championship. Watch Midline March at https://youtu.be/nIKMO4BFnrs)

2014 Reebok CrossFit Games – Midline March

3 rounds for time of:

25 GHD sit-ups

50-ft. (15.24m) handstand walk

50-ft. (15.24m) overhead walking lunge

♀ 115-lb. (52kg) OH lunge ♂ 155-lb. (70kg) OH lunge

TC – 10 min (Extended Time Cap 15 min)

Score = Time / Time Cap plus 1 sec per rep missed

NB – The Handstand Walk must be completed unbroken. If you fail – restart at the beginning of the HSW

CFA LITE Options:

Walk Lunge – 1m = 3 ft, 37 inches = 1 Rep

RX Sub GHD SU – 25/15kg Weighted Sit-up

RX DB/KB/BP/Light BB Home – 25/15kg (25m Lunge)

Int1 – 20 GHD SU/25 W-SU 22.5/15kg, HSW 12m, 65/45kg / 25m 22.5/15kg

Int2 – 18 GHD SU/21 W-SU 22.5/15kg, HSW 10m, 60/40kg / 25m 22.5/15kg

Int3 – 16 GHD/18 W-SU 20/12kg, HSW 8m or 3 WW, 55/38kg / 25m 20/12kg

Beg1 – W-SU (15/10kg), 3x Half WW, 45/30kg / 25 15/10kg

Beg2 – 25 SU, 30m BW (Str), 35/25kg / 25 reps 12/8kg

Beg3 – 20 SU/Crunch, 25m BW, 30/20kg / 25 reps 8/5kg

CFA LITE Options – USA Equivalents:

Walk Lunge – 1m = 1 Rep

RX Sub GHD SU – 55/35lb Weighted Sit-up

RX DB/KB/BP/Light BB Home – 55/35lb (25m Lunge)

Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb

Int1 – 20 GHD SU/25 W-SU 50/35lb, HSW 40ft, 145/100lb / 25m 50/35lb

Int2 – 18 GHD SU/21 W-SU 50/35lb, HSW 32ft, 135/90lb / 25m 50/35lb

Int3 – 16 GHD/18 W-SU 45/25lb, HSW 26ft, 120/80lb / 25m 45/25lb

Beg1 – 20 W-SU 35/25lb, 5x Half WW, 100/65lb / 25m 35/25lb

Beg2 – 25 SU, 80ft BW (Str), 75/55lb / 25m 25/20lb

Beg3 – 20 SU/Crunch, 65ft BW (bnt), 65/45lb / 25m 15/10lb

then…

2) Strict Dips (Ring/Bench) RM – E2ndMon2ndM for 12 min (last completed 3 July, 6 May 20)

Score = Total Loading (Sum of Weight x Reps)

See your Body Weight loading factors below (under CFA LITE Options)!!

For Example Beg1 has a weight factor of 0.7 so if I weight 100kg and I do a total of 50 reps…(100kg x 0.7 x 50 reps = 3500)

Equip:

Box/Rings/Bars/Chairs

CFA LITE Options:

Int1 – SD

Int2 – SD or Ring Dips

Int3 – SD or Ring Dips (R/B) (weight factor 0.8)

Beg1 – SD Jumpup, lower dwn or Ring Dips (B/P) (both Weight factor 0.7)

Beg2 – SPD (str) or Chair Dips (Str) (Weight factor 0.6)

Beg3 – SPD (bnt) or Chair Dips (Bnt) (Weight factor 0.5)

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 – Adele supporting Jenne as she finishes off the HERO WOD Kalsu last week, down at CrossFit Algoa Summerstrand!!

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

#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 – 15920

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) Complete a Rep Max set E90son90s for 8 Rnds (12 min) for Max Reps:

Rnds 1, 2, 3 – Strict C2B Pull-ups

Rnds 4, 5, 6 – Strict Pull-ups

Rnds 7, 8, 9 – Kipping Pull-ups

Score = Total Reps

NB – See separate workouts on Itensity for scoring (BOR vs PU)

RM = 1 unbroken attempt, no rests!

CFA LITE Options:

RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg

BOR BB Load – divide score by 1.5

BOR Light load – divide score by 2

Int1 – Same, BOR 45/30kg; 22.5/15kg

Int2 – Same, BOR 40/25kg; 20/15kg; PU or BOR

Int3 – Same, BOR 35/20kg; 16/12kg; PU or BOR

Beg1 – Same but w P/G, BOR 30/15kg; 15/10kg; PU (G/P) or BOR

Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), BOR 20/12kg; 12/8kg; RR (1/0.5m) or BOR

Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), BOR 15/8kg; 8/5kg; RR (0.5/0m) or BOR

USA Equivalents:

Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb

Int1 – Same Rx

Int2 – Same, 90/55lb; 50/35lb

Int3 – Same, 75/45lb; 45/25lb

Beg1 – Same but w P/G, 65/35lb; 35/25lb

Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), 45/25lb; 25/20lb

Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), 35/20lb; 15/10lb

then…

2) Complete 3 Rnds of the following:

600m Run

20 BB Facing Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2/3 – same

Beg1 – Run 550m, 17 BBF Bps

Beg2 – Run 500m, 15 BBF Bps (SO)

Beg3 – Run 450m, 13 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 – Yogan mid flight while Yolandi and Rob transition during Saturday’s tough Met Con!

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 – 140920

How to Watch the Reebok CrossFit Games later this week! Click Here!

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

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)

a) Practice Handstand Push-ups

b) Squat Cleans 1 – EMOM 5 (Climbing to 2nd last load of WOD below)

Score = Both for Quality

then…

2a) WOD League SA’s Spring Challenge online comp has started… Registration and Scores need to be in on 9th September.

Visit Wodleague.co.za or @wodleague_sa (instagram) for registeration details!

Wod League Spring Online Challenge

Workout 2 – For Time:

2 Rounds

21 Handstand push-ups

7 Squat cleans

2 Rounds

15 Handstand push-ups

5 Squat cleans

2 Rounds

9 Handstand push-ups

3 Squat cleans

RX/Masters:

Handstand push-ups – Kipping allowed

Squat clean Weights:

7 squat cleans – 60kg Men / 40kg Women

5 squat cleans – 80kg Men / 55kgWomen

3 squat cleans – 100kg Men / 65kg Women

Scaled:

Hand release push-ups

Squat clean Weights:

7 squat cleans – 40kg Men / 25kg Women

5 squat cleans – 55kg Men / 35kg Women

3 squat cleans – 70kg Men / 45kg Women

TC = 15 min (CFA Extended TC – 22 min)

Score = Time/TC plus 1 sec/rep missed

Notes:

NB – Today – if you have not completed by 15 min… after a rest at 15 min continue until the extended time cap of 22 min!

Score is your Time or Reps Missed at 15 min. Note your time or extended TC score!

If competing – use above loads and scalings.

CFA LITE Options are below for class training!

CFA LITE Options:

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

Int1 – 18/18-12/12-6/6 HSPU, 50-70-90/35-50-60kg

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm), 40-60-80/30-45-55kg

Int3 – HSPU (2/3 abm), 40-50-70/30-40-50kg

Beg1 – PPU (61cm/Flr), 35-45-60/20-30-40kg

Beg2 – PPU (Flr/Kns), 30-40-50/15-20-25kg

Beg3 – PPU (kns), 20-30-40kg/12-15-20kg

USA Equivalents – CFA LITE Options:

RX – 135-175-225/90-120-145lb

Int1 – 18/18-12/12-6/6 HSPU, 110-155-200/80-110-135lb

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm),90-135-175/65-100-120lb

Int3 – HSPU (2/3 abm), 90-110-155/65-90-110lb

Beg1 – PPU (61cm/Flr), 75-100-135/45-65-90lb

Beg2 – PPU (Flr/Kns), 65-90-110/35-45-55lb

Beg3 – PPU (kns), 45-65-90/25-35-45lb

2b) HOME-BASED WOD – CFA Variant of Wod League Spring Online Challenge – Workout 2…

For Time:

2 Rounds

21 Handstand push-ups

15 Squat cleans

2 Rounds

15 Handstand push-ups

12 Squat cleans

2 Rounds

9 Handstand push-ups

9 Squat cleans

RX/Masters:

Handstand push-ups – Kipping allowed

Squat clean Weights:

15 squat cleans – 25kg/15kg

12 squat cleans – 25kg/15kg

9 squat cleans – 25kg/15kg

TC = 15 min (CFA Extended TC – 22 min)

Score = Time/TC plus 1 sec/rep missed

HOME-BASED CFA LITE Options:

Int1 – 18/18-12/12-6/6 HSPU, 22.5/15kg

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm), 22.5/15kg

Int3 – HSPU (2/3 abm), 20/12kg

Beg1 – PPU (61cm/Flr), 15/10kg

Beg2 – PPU (Flr/Kns), 12/8kg

Beg3 – PPU (kns), 8/5kg

USA Equivalents – HOME-BASED CFA LITE Options:

DB – 50/35lb

Int1 – 18/18-12/12-6/6 HSPU, 50/35lb

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm), 50/35lb

Int3 – HSPU (2/3 abm), 45/25lb

Beg1 – PPU (61cm/Flr), 35/20lb

Beg2 – PPU (Flr/Kns), 20/25lb

Beg3 – PPU (kns), 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

Featured Image – CFA (CrossFit Algoa) and AFL (Always Fit League) Competitors completing the Hero WOD Kalsu… from closest to furthest, Aidan, Hannah, Marco and Thando!

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 – 120920

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)

a) Power Clean and Push Jerk 2 – EMOM for 12 min (Build to Max Day, Start at 50% 1RM)

Score = Max Load

b) Home-Based – Power Clean and Push Jerk EMOM:

Min 1 – RM (for Max Loading)

Min 2 – Rest

Score = Max Total Loading (Sum of Body Weight + Load x Reps for each Round)

RM – 1 attempt for Max Reps on the load (complete non-dominant arm first, quick change to dominant – reps need not be exactly equal for each arm)

Equip:

KB/DB/BP/Light BB

CFA LITE Options:

Keep loading so that great form is maintained!

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Power Clean and Push Jerk (60/40kg)

C2B Pull-ups

Push-ups

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg

BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)

Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR

Int2 – 53/34kg; 22.5/15kg; PU or BOR

Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU

Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PU M 10 to 1/W 7-7-6-6-5-5-4-3-2-1

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PU M 7-7-6-6-5-5-4-3-2-1/W (kns) 10 to 1

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; M PU (kns) 10 to 1/W (kns) 7-7-6-6-5-5-4-3-2-1

CFA LITE Options – USA Equivalents:

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 55/35lb

BOR Sub – BB same reps (135/90lb), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (55/35lb)

Int1 – 120/80lb; 50/35lb; 7-7-6-6-5-5-4-3-2-1 BOR

Int2 – 115/75lb; 50/35lb; PU or BOR

Int3 – 110/70lb; 45/25lb; 7-7-6-6-5-5-4-3-2-1 PU

Beg1 – 100/65lb; 35/20lb; PU (G/P) or BOR; PU M 10 to 1/W 7-7-6-6-5-5-4-3-2-1

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m) or BOR; PU M 7-7-6-6-5-5-4-3-2-1/W (kns) 10 to 1

Beg3 – 55/35lb; 15/10lb; M PU (kns) 10 to 1/W (kns) 7-7-6-6-5-5-4-3-2-1

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 –  Tougher than they look…Wall Walks!! From Left, Sarah Front Bridging, while Michele, Andre and Bonni are on Wall Walks! 

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 – 110920

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX, LITE and HOME WOD

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

1) Practice Handstand Holds (Freestanding)

Score = For Quality

CFA LITE Options

Int1/2/3 – same

Beg1 – at wall

Beg2 – Piked Holds (61/51cm) – 1 leg straight OH

Beg3 – Piked Holds (floor) – 1 leg straight OH

then…

2) AMRAP the following for 5 Rnds:

AMRAP 4:

500m Row

25 DB Snatch (25/15kg)

AMRAP DU

Rest 2 min

Score = Total Reps

DB Snatch – Alt. DB Power Snatch/ Alt. DB Muscle Snatch

CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB

Home – Light BB Snatch (same loads as DB/KB)

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – SDHP 16/10kg; 15/10kg

Beg2 – SDHP 12/8kg; 12/8kg

Beg3 – SDHP 8/5kg; 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 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb Both SDHP/DB Sn

Beg2 – 20/25lb Both SDHP/DB Sn

Beg3 – 15/10lb Both SDHP/DB Sn

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 – This WOD is in Honour of Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player.  

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 – 10920

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) THE HERO WOD “Kalsu” (last completed 30 March 2020)

This WOD is in Honour of Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player 

HERO WOD “Kalsu” – Complete the following FT:

100 Thrusters (61kg/43kg) but EMOM starting at 0 min, 5 BB Facing Burpees

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 55/38kg

Int2 – 50/35kg, 4 BBF Bps

Int3 – 43/30kg, 4 BBF Bps

Beg1 – 35/25kg, 3 BBF Bps

Beg2 – 25/17kg, 3 BBF Bps (Step Over)

Beg3 – 20/12kg, 2 BBF Bps (Step Over)

CFA LITE Options – USA Equivalents:

RX – 135/95lb, 5 BBF Bps

Int1 – 120/85lb

Int2 – 110/75lb, 4 BBF Bps

Int3 – 95/65lb, 4 BBF Bps

Beg1 – 75/55lb, 3 BBF Bps

Beg2 – 55/35kg, 3 BBF Bps (Step Over)

Beg3 – 45/25kg, 2 BBF Bps (Step Over)

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