Featured Image – Some running Intervals today!! Throwback to the 2018 @EastCapeChamps… on the Beach!!

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 – 090920

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

1) Run the following intervals:

800m

Rest 2 min

600m

Rest 90 sec

400m

Rest 1 min

200m

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2/3/Beg1 – same

Beg2/3 – 600-400-200-100

then…

2) Complete 3 Rounds of the following for time:

15 Strict HSPU

15m HS Walk

5 Wall Walks

TC – 15 min

Score = Time/TC plus 1 sec/rep(m) missed

CFA LITE Options:

Int1 – 10 S-HSPU, 12m HSW

Int2 – 15 S-HSPU (1/2 abm), 10m HSW

Int3 – 15 S-HSPU (2/3 abm), 8m HSW or 4 WW, 4 Box Worm Walks (61/51cm)

Beg1 – 12 PPU (61cm/Flr), 4 Half WW, 4 Box Worm Walks (61cm)/Worm Walks

Beg2 – PPU (Flr/Kns), BW (str), 4/3 Worm Walks

Beg3 – PPU (kns), BW (bnt), 3/2 Worm Walks

Box Worm Walk (start push-up pos, ft on box, walk to 90 deg piked, return = 1 Rep)

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/Stretches

Featured Image – Throwback to Diether (far left), Shaun and Ashlynne on Jumping Bar Muscle-ups… a great way to scale muscle-ups and to introduce and condition members, at the right level, for this complex and challenging gymnastics movement!  

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 – 08920

Please find the Whiteboard Explanation and Online 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)

a) OHS 5-5-5-5-5 (75% 1RM)

Score = Load

b) Home-based – Overhead Squat RM – E2ndMon2ndM 12 min (6 Rnds) for Max Total Loading

(Similar to 18 April/28 May/13 July/6 Sept 2020/)

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

Notes:

BB do 1 RM Attempt

BUT … DB/KB/BP Single Implement – RM on Non-dominant arm then RM on Dominant Arm

Goal Reps – 5 – 15 (Single – 5 – 12 each)

NB – Use your available load!

NB – you will need to scale according to the weakest side!

DB/KB/Back Pack/Other object that can be held by 1 hand

then…

2) Complete the following couplet FT:

15-12-9 Power Snatch (60kg/40kg)

12-9-6 Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP – 21-18-15 Reps on 25kg/15kg

BOR Sub – BB 12-9-6 (60/40kg), DB/KB/BP/BB (light) 24-18-12 (25/15kg)

Int1 – 55/36kg; 22.5/15kg; 9-6-3 MU or BOR

Int2 – 53/34kg; 22.5/15kg; 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR

Int3 – 50/32kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 45/30kg; 15/10kg; PU (G/P)/RD (B/P) or BOR

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR

CFA LITE Options – USA Equivalents

RX BB 135/90lb

RX sub – DB/KB/BP – 21-18-15 Reps on 55/35lb

BOR Sub – BB 12-9-6 (135/90lb), DB/KB/BP/BB (light) 24-18-12 (55/35lb)

Int1 – 120/80lb; 50/35lb; 9-6-3 MU or BOR

Int2 – 115/75lb; 50/35lb; 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR

Int3 – 110/70lb; 45/25lb; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 100/65lb; 35/20lb; PU (G/P)/RD (B/P) or BOR

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m)/S-PD (str) or BOR

Beg3 – 55/35lb; 15/10lb; RR (1/0.5m)/S-PD (bnt) or 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 – WOD League’s Spring Online Challenge – Workout 1 (@wodleague_sa)

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 – 70920

Please find the Whiteboard Explanation 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)

a) Practice Toes to Bar

b) Practice Double-Unders

Score = Both for Quality

Please see youtube clips for Specific Coaching!

Spend 10-15 min drilling/refining these 2 movements

then…

2) 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 registration details!

Wod League Spring Online Challenge

Workout 1 – For Time:

RX & Masters

3 Rounds FT:

70 Double Unders

50 Wall Balls (10kg/7kg)

30 Toes 2 Bar

Scaled:

3 Rounds FT:

70 Single Skips

50 Wall Balls (7kg/5kg)

30 Knees 2 Chest

Standards & Weights:

RX & Masters: Standard wall ball height, wall ball weight: 10kg Male / 7kg Female

Scaled: Standard wall ball height, wall ball weight: 7kg Male / 5kg Female

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

Score = Time/TC plus 1 sec/rep missed

Notes:

If entering, you must complete on WOD League’s prescription (above)! Class LITE Options below if not entering!

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!

You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. 7.kg DB or 8 kg KB)

CFA LITE Options:

CFA sub WB RX – WB/sub Thr (25/15kg)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65 DU, WB/sub Thr (25/15kg)

Int2 – 60 DU, WB/sub Thr (25/15kg)

Int3 – 55 DU, WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg

Beg1 – SU, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)

Beg2 – 65 SU, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)

Beg3 – 60 SU, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

USA Equivalents – CFA LITE Options:

WOD League RX (10kg/7kg – 22lb/15.4lb)

WOD League Scaled (7kg/5kg – 15lb/11lb)

CFA sub WB RX – WB/sub Thr (55/35lb)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65 DU, WB/sub Thr (55/35lb)

Int2 – 60 DU, WB/sub Thr (55/35lb)

Int3 – 55 DU, WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb

Beg1 – SU, WB (14/10lb, 10ft/9ft) OR Th (35/20kg), HLR (or Lying F2H)

Beg2 – 65 SU, WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb), HKR (or Lying K2H)

Beg3 – 60 SU, WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb), Sitting (K2C)

EXTRAS

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

COMPETITORS WOD

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

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 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 Reghardt on Turkish Get-ups!

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 – 050920

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

Score = Total Loading (Sum of Weight x Reps)

Notes:

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

Int3 – SD

Beg1 – SD Jumpup, lower dwn (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)

then…

2) Last Completed 2 April 2020 – Turkish Get-ups (24kg/16kg) – AMRAP 12 min

Score = Total Reps

LITE Options:

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

Int1/2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

USA Equivalents:

Rx – (BB/DB/KB/BP) 55/35lb

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/25lb

Beg2 – 25/20lb

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 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 – Audrey with good form on an Overhead Squat / Handstand Pushup workout this week!

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 – 040920

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

1a) Box – Front Squat 5×5 (75% 1RM)

Score = Load

1b) Home-Based – Front Squat 10-20 Reps – E3rdMon3rdM for 15 min (55% of 1RM)

Score = Total Loading

Scoring – Total Loading = [(Body Weight + Load x reps)+(Body Weight + Load x reps).. etc]

Take from the floor!

CFA LITE Options:

For those who have not been squatting, do 3 sets!

Reduce load so that great form is maintained!

then…

2) AMRAP 12 min of the following for Max Reps (BB 45kg/30kg or Home-based 25kg/15kg):

AMRAP 4 min Power Snatch

Rest 1 min

AMRAP 4 min Push Jerk

Rest 1 min

AMRAP 4 min Power Clean

Score = Total Load (kg) Moved (kg x reps)

CFA LITE Options:

Rx – (BB) 45kg/30kg; (DB/KB/BP) 25kg/15kg

Int1 – 40/25kg; 20/15kg

Int2 – 40/25kg; 20/15kg

Int3 – 35/20kg; 16/12kg

Beg1 – 30/15kg; 15/10kg

Beg2 – 20/12kg; 12/8kg

Beg3 – 15/8kg; 8/5kg

USA Equivalents:

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

Int1 – 90/55lb; 50/35lb

Int2 – 90/55lb; 50/35lb

Int3 – 75/45lb; 45/25lb

Beg1 – 65/35lb; 35/25lb

Beg2 – 45/25lb; 25/20lb

Beg3 – 35/20lb; 15/10lb

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 – Slade on some heavier Hang 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 – 030920

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) Practice Kipping Pull-ups

Score = For Quality

CFA LITE Options:

Move on to the next level once you have mastered 80% of the given level

then…

2) Complete 4 Rounds of the following FT:

400m Run

30 Pull-ups

40 Box Jump Overs (61cm/51cm)

TC – 24 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – (BB) 45kg/30kg; (DB/KB/BP) 25kg/15kg

Rx – Box-J Sub Broad-J 1.24m/1m

PU Sub – 38 BB BOR (45/30kg) but 45 DB/KB/BP (22.5/15kg)

Int1 – 27 PU / BOR (40/25kg; 20/15kg)

Int2 – 24 PU / BOR (40/25kg; 20/15kg)

Int3 – 21 PU / BOR (35/20kg; 16/12kg)

Beg1 – PU (P/G) / Jump PU / BOR (30/15kg; 15/10kg); BSO (61/51cm) or BJ (1/0.8m)

Beg2 – RR (1/0.5m) / BOR (20/12kg; 12/8kg); BSO (51cm); BJ (0.8/0.5m)

Beg3 – RR (0.5/0m) / BOR (15/8kg; 8/5kg); BSO (41cm)/Broad Step (0.6m/0.4m)

USA Equivalents:

Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb; BJ (24/20 inch)

Rx – Box-J Sub Broad-J 48/40 inches

PU Sub – 38 BB BOR (100/65lb) but 45 DB/KB/BP (55/35lb)

Int1 – 27 PU / BOR (90/55lb; 50/35lb)

Int2 – 24 PU / BOR (90/55lb; 50/35lb)

Int3 – 21 PU / BOR (75/45lb; 45/25lb)

Beg1 – PU (P/G) / Jump PU / BOR (65/35lb; 35/25lb); BSO (24/20 inch) or BJ (40/31 inches)

Beg2 – RR (40/20 inches) / BOR (45/25lb; 25/20lb); BJ (31/20 inches)

Beg3 – RR (20/0 inches) / BOR (35/20lb; 15/10lb); BSO (15 inches)/Broad Step (24/15 inches)

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 – Aidan, head down and working hard and smart, on the airbike!!

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 – 020920

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) Masters Legend Comp 2020 https://competitioncorner.net/events/3712/

Workout 2:

For Time (16 Min Cap)

36.56m (120′) Single DB Overhead Lunge (22.5kg/15kg)

10 Hang Squat Cleans (61kg/43kg)

24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)

8 Hang Squat Cleans (84kg/56kg)

24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)

6 Hang Squat Cleans (102kg/70kg)

24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)

4 Hang Squat Cleans (115kg/79kg)

12.19m (40′) Single DB overhead Lunge (22.5kg/15kg)

2 Hang Squat Cleans (129kg/88kg)

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

*Please see scorecard for weights, scaling, & tiebreaker information*

Walking Lunge 1 length – 6.1m (20 ft)

If you cannot walk – 1 Rep = 1 Step = 1 m

NB – SEE SEPERATE HOME-BASED WOD BELOW

CFA LITE Options:

Int1 – 22.5/15kg; 30-40-61-84-102kg/15-25-43-56-70kg

Int2 – 22.5/15kg; 25-35-50-75-90kg/15-20-40-50-60kg

Int3 – 20/12kg; 20-30-45-60-75kg/15-18-30-40-50kg

Beg1 – 15/10kg; 20-25-35-45-60kg/15-15-18-30-40kg

Beg2 – 12/8kg; 20-20-30-40-50kg/8-12-15-20-25kg

Beg3 – 8/5kg; 20-20-20-30-40kg/8-8-12-15-18kg

HOME-BASED WOD – Workout 2:

For Time (16 Min Cap)

36.56m (120′) Single DB Overhead Lunge (25kg/15kg)

21 Hang Squat Cleans (25kg/15kg)

24.34m (80′) Single DB Overhead Lunge (25kg/15kg)

18 Hang Squat Cleans (25kg/15kg)

24.34m (80′) Single DB Overhead Lunge (25kg/15kg)

15 Hang Squat Cleans (25kg/15kg)

24.34m (80′) Single DB Overhead Lunge (25kg/15kg)

12 Hang Squat Cleans (25kg/15kg)

12.19m (40′) Single DB overhead Lunge (25kg/15kg)

9 Hang Squat Cleans (25kg/15kg)

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

*Please see scorecard for weights, scaling, & tiebreaker information*

Walking Lunge 1 length – 6.1m (20 ft)

If you cannot walk – 1 Rep = 1 Step = 1 m

Please see below for our Home-Based WOD

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

then…

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

Push-ups

Sit-ups

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2/3 – same

Beg1 – 7-7-6-6-5-4-3-2-1-1 on PU and SU

Beg2 – 7-7-6-6-5-4-3-2-1-1 PU and Women PU (kns)

Beg3 – 7-7-6-6-5-4-3-2-1-1 PU (kns)/Crunchies

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 – Throwback to Clyde on some L-sitting!!

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 – 10920

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

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)

a) OHS 5-5-5-5-5 (70% 1RM)

Score = Load

b) Home-based – Overhead Squat RM – E2ndMon2ndM 12 min (6 Rnds) for Max Total Loading

(Similar to 18 April/28 May/13 July 2020)

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

Notes:

BB do 1 RM Attempt

BUT … DB/KB/BP Single Implement – RM on Non-dominant arm then RM on Dominant Arm

Goal Reps – 5 – 15 (Single – 5 – 12 each)

NB – Use your available load!

NB – you will need to scale according to the weakest side!

Equip:

DB/KB/Back Pack/Other object that can be held by 1 hand

then…

2) Complete 3 Rnds of the following FT:

21 HSPU

15 OHS (70kg/52kg)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home sub RX – 20 Reps on 25kg/16kg (BB/DB/KB/BP)

Int1 – 18 HSPU; 65/45kg or 20 reps 22.5/15kg

Int2 – 1/2 Abm; 60/40kg or 20 reps 22.5/15kg

Int3 – 2/3 Abm; 55/38kg or 20 reps 20/12kg

Beg1 – PPU (61cm/51cm); 45/30kg or 20 reps 15/10kg

Beg2 – PPU (51cm/Flr); 35/25kg or 20 reps 12/8kg

Beg3 – PPU (Flr/kns); 30/20kg or 20 reps 8/5kg

EXTRAS

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

COMPETITORS WOD

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image –  Rob and Aidan on Wall Balls during Saturday’s tough Hero Wod, Morrisson!

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 – 310820

Please find the Whiteboard Explanation and the Coaching on Itensity/What’s App/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) Complete the following FT:

21-15-9 C2B Pull-ups

100-75-50 DU

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX BOR 27-21-15 reps 50/32kg or 33-27-21 Reps 25/15kg (DB/KB)

Int1 – 18-12-6 C2B or BOR 45/30kg, 22.5/15kg; 90-65-45 DU

Int2 – PU or BOR 40/25kg, 20/15kg; 80-60-40 DU

Int3 – 18-12-6 PU or BOR 35/20kg, 16/12kg; 70-50-35 DU

Beg1 – PU (P/G) or BOR 30/15kg, 15/10kg, SU

Beg2 – RR (1/0.5m) or BOR 20/12kg, 12/8kg, 90-65-45 SU

Beg3 – RR (0.5/0m) or BOR 15/8kg, 8/5kg, 80-60-40 DU

then…

2) Complete 3 Rnds of the following for Max Reps:

AMRAP 5 min:

Run 600 m

AMRAP Burpee GTOH (25kg/15kg)

Rest 90 sec

Score = Total Reps

(3 x 60 plus Bp GTOH Reps)

10 m = 1 Rep

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – Run 400m, 12/8kg

Beg3 – Run 400m, 8/5kg

EXTRAS

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

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – HERO WOD MORRISON – U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. First posted July 4 2011.

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).

#HEROWOD #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 – 110420

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) HERO WOD – MORRISON

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

First posted July 4 2011

Last Tested 11 April 2020…Complete 50-40-30-20 and 10 rep rounds of the following FT:

Wall Balls (9.1kg/6.3kg) OR Sub Thrusters (25kg/15kg)

Box Jumps (61cm/51cm)

Kettlebell Swings (24kg/16kg)

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. 7.kg DB or 8 kg KB)

Box Jump or Broad Jump (1.24m/1m)

KBS – Ruck sack/Back Pack

LITE Options:

Int1/2 – same

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

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), BSO (61/51cm) or BJ (1/0.8m), 16/12kg

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), BSO (51cm)/ BJ (0.8/0.5m), 12/8kg

Beg3 – 40-30-20-10 Reps w 20min TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), BSO (41cm)/Bp Broad Step (0.6m/0.4m), 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 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