Featured Image – Tim and Jemima “hanging around” at our 2018 Endurade East Cape Champs! (@eastcapechamps)

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 – 280820

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) Tabata the following:

a) Strict HSPU

Rest 2 min

b) Hallow Rocks

Rest 2 min

c) Strict Pull-ups

Rest 2 min

d) Airsquats

Rest 2 min

e) Push-ups

Rest 2 min

f) Jumping Airsquats

Score = Total Reps

CFA LITE Options:

S-PU Sub BOR BB – 45/30kg (divide reps by 1.5); Single Impl – 25/15kg (divide reps by 2)

Int1 – same; BOR (40/25kg; 20/15kg)

Int2 – 1/2 Abm; BOR (40/25kg; 20/15kg)

Int3 – 2/3 Abm; BOR (35/20kg; 16/12kg)

Beg1 – PPU (61cm/51cm); H-Arch Lift; S-PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg)

Beg2 – PPU (51cm/Flr); H-Crunch; RR (1/0.5m)/BOR (20/12kg; 12/8kg); PU (Ft/Kns) AS

Beg3 – PPU (Flr/Kns); Crunch; RR (0.5/0m)/BOR (15/8kg; 8/5kg); PU (Kns); AS

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 – We miss you being at the Box Schmolly (@schmolly.crossfitalgoamascot)!!!!!! From left Jemima, Shaun and Steve in the background working hard and smart!!

 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 – 270820

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

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) Complete the following FT:

4 min L-sit, But everytime you rest/break complete 30 DU before restarting!

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:

Int1 – Weak L-sit; 25 DU

Int2 – Weak L-sit; 20 DU

Int3 – 1 leg L-sit; 15 DU

Beg1 – T-Sit; 30 SU

Beg2 – T-Sit (1ft dwn); 25 SU

Beg3 – F-Bridge ; 20 SU

Equipment Options:

Rings/Rings joined with 2 bands/rope OR 2 chairs/boxes/tables (side by side)

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 –  Throwback to Rob getting some Pull-ups in while on holiday!! Today we have a lovely Triplet that includes C2B Pull-ups!! ENJOY!!!!!

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 – 260820

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 Pull-ups/C2B Pull-ups/B-MU’s

Score = For Quality

then…

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

Workout 6:

For time (16 min cap)…

By 4 Min – 3 Rounds of:

7 Thrusters @ weight (34kg/25kg)

7 Bar Facing Burpees

7 Pull-ups

By 8 Min – 3 Rounds of:

6 Thrusters @ weight (43kg/29kg)

6 Bar Facing Burpees

6 C2B Pull-ups

By 12 Min – 3 Rounds of:

5 Thrusters @ weight (52kg/34kg)

5 Bar Facing Burpees

5 Bar Muscle-ups

By 16 Min – 3 Rounds of:

4 Thrusters @ weight (61kg/43kg)

4 Bar Facing Burpees

4 Bar Muscle-ups

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

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

TIEBREAK – end of Rig mvt in last Rnd

CFA LITE Options:

*See separate WOD below for those doing BOR and Single Implement/Light BB!

Int1 – 25-34-43-52kg/20-25-29-34kg; 6PU-5C2B-4BMU-3BMU

Int2 – 25-34-43-52kg/20-25-29-34kg; 6-5-4-3 BBF Bps; 5PU-4C2B-4BMU(R/B)-3BMU(R/B) or Jump B-MU (Bar @ Chin)

Int3 – 20-25-34-43kg/15-20-25-29kg; 6-5-4-3 BBF Bps; 4PU-3C2B-3BMU(B/P)-3BMU(B/P) or Jump B-MU (Bar @ C-Bone)

Beg1 – 20-25-30-35kg/15-17-20-22kg; 5-4-3-2 BBF Bps (SO); 4PU(P/G)-4PU(P/G)-3C2B(P/G)-2C2B(P/G) or Jump PU/Jump C2B PU

Beg2 – 20-20-25-25kg/12-15-17-20kg; 4-3-2-2 Bps; 7-6-5-4 RR(1/0.5m)

Beg3 – 15-15-20-20kg/7-7-12-12kg; 3-2-2-1 Bps; 7-6-5-4 RR(0.5/0m)

OR…

Adapted Workout 6 – CFA HOME-BASE WOD (if no Pull-up Bar and only 1 Load):

2) For time (16 min cap)…

By 4 Min – 3 Rounds of:

4 Thrusters @ weight (25kg/15kg)

7 Bar Facing Burpees

7 Pull-ups

By 8 Min – 3 Rounds of:

5 Thrusters @ weight (25kg/15kg)

6 Bar Facing Burpees

6 C2B Pull-ups

By 12 Min – 3 Rounds of:

6 Thrusters @ weight (25kg/15kg)

5 Bar Facing Burpees

5 Bar Muscle-ups

By 16 Min – 3 Rounds of:

7 Thrusters @ weight (25kg/15kg)

4 Bar Facing Burpees

4 Bar Muscle-ups

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

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

TIEBREAK – None

CFA LITE Options:

RX sub – Thrusters and BOR Single Implement (25/16kg)

Int1 – 4-5-6-7 reps on 22.5/15kg (Thr and BOR)/6PU-5C2B-4BMU-3BMU

Int2 – 3-4-5-6 reps on 22.5/15kg (Thr and BOR)/5PU-4C2B-4BMU(R/B)-3BMU(R/B) or Jump B-MU (Bar @ Chin); 6-5-4-3 BBF Bps

Int3 – 4-5-6-7 reps on 20/12kg (Thr and BOR)/4PU-3C2B-3BMU(B/P)-3BMU(B/P) or Jump B-MU (Bar @ C-Bone); 6-5-4-3 BBF Bps

Beg1 – 4-5-6-7 reps on 15/10kg (Thr and BOR)/4PU(P/G)-4PU(P/G)-3C2B(P/G)-2C2B(P/G) or Jump PU/Jump C2B PU; 5-4-3-2 BBF Bps (SO)

Beg2 – 3-4-5-6 reps on 12/8kg (Thr and BOR)/7-6-5-4 RR(1/0.5m); 4-3-2-2 Bps

Beg3 – 3-3-4-4 reps on 8/5kg (Thr and BOR)/7-6-5-4 RR(0.5/0m); 3-2-2-1 Bps

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 –  Plenty of Toes to Bar today!!!!! 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 – 240820

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’ED, LITE and HOME WODS

1) Practice Toes to Bar

Score = Quality

CFA LITE Options:

Practice the scaled equivalents (see below)

then…

2) Complete 5 Rnds of the following FT:

400 m Run

20 T2B

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

CFA sub RX – T2B (Lying feet to hands)

Int1/2/3/ – same

Beg1 – HLR (or Lying F2H)

Beg2 – HKR (or Lying K2H)

Beg3 – 3 Rnds; 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 – Emile at home, in a good set-up for Push Jerks!! Enjoy today’s WOD!!!!:)

If you would like more info on our TRAINING AT OUR FACILITY and our HOME-BASED WORKOUTS during 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 – 240820

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 Cleans (squat) and Push Jerks in the following EMOM at (50% 1RM of your lower 1RM btwn SC & PJ) for 10 min (5 Rnds):

Min 1 – 2 Cleans (squat)

Min 2 – 2 Push Jerks

Score = Load

CFA LITE Options:

Stick to the loading!

Stick to a percentage where great form can be maintained! It should feel light!

then…

2) CrossFit HQ WOD 200730 (171215)

Set a clock for 12 minutes and complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

♂ 135 lb.(61kg) / ♀ 95 lb.(43kg)

Score = Total Reps

NOTE – Home-based sub see Home-based Testing below

CFA LITE Options:

Equip – DB/KB/BP/Light BB 25/16kg (Score on Single Impl WOD below)

Int1 – 55/36kg

Int2 – 53/34kg

Int3 – 50/32kg

Beg1 – 45/30kg

Beg2 – 35/22kg

Beg3 – 25/17kg

CFA Algoa HOME-BASED variant of CrossFit HQ WOD 200730 (171215)

Set a clock for 12 minutes and complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

Equip – DB/KB/BP/Light BB 25/16kg (Score on Single Impl WOD below)

Score = Total Reps

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 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 – Throwback to Don and Marco on some Partner thrusters… when we did not have to have social distancing!!!!!!

If you would like more info on our HOME-BASED WORKOUTS during Lockdown 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 – 210820

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX, LITE and HOME WOD

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

Last Completed 16 June 20 (Tues)

1) Complete the following FT:

Run 1000m

Rest 2 min

Run 800m

Rest 90 sec

Run 600m

Rest 1 min

Run 400m

Rest 30 sec

Run 200m

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

Sub – Cycle 2.5x distance or Row (SDHP) same distance

CFA LITE:
Int1/2/3/Beg1 – same

Beg2/3 – 800-600-400-200-100m

then…

2) Last completed 21 May 20…

AMRAP the following for 12 min:

30 sec L-sit

30 sec Neutral Hold

30 TGU Sit-ups (15 e)

Score = Total Reps

50 Reps/Rnd (i.e. 30 sec Holding = 10 reps)

LITE Options:

Round KB loading to closest values

Int1 – same as Rx

Int2 – weak L-s

Int3 – L-s (1 leg str)

Beg1 – T-sit, 15/10kg

Beg2 – T-sit (1 ft dwn), N-Hold (legs str), 12/8kg

Beg3 – F-Bridge, N-Hold (legs bnt), 8/5kg

Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towel (elbows/knees)

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

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 – Wendy busy on everyone’s favourite movement…BURPEES!!!! 

If you would like more info on our HOME-BASED WORKOUTS during Lockdown 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 – 200820

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

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

1a) Box – Front Squat 5×5 (70% 1RM)

Score = Load

1b) Home-Based – Front Squat 10-20 Reps – E3rdMon3rdM for 15 min (50% 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) Legends Masters Comp 2020

https://competitioncorner.net/events/3712/tab/workouts?f=individual&d=20815&w=20410

Workout 3: AMRAP 15 Min

15 Calorie Row

30 DB Snatch (32kg/22.5kg)(DB must switch hands every 5 reps)

30 HSPU

Score = Total Reps

CFA LITE Options:

For the Specific Comp Scalings for Masters – please see the Score Sheet

Home-B – BB only (32kg/22.5kg – PS)

RX – Row Sub 20 SDHP (20/13kg)

Int1 – 25/15kg; 20 HSPU

Int2 – 25/15kg; 30 HSPU (1/2 Abm)

Int3 – 22.5/15kg; 30 HSPU (2/3 Abm)

Beg1 – SDHP (16/10kg); 20/12kg; PPU (61cm/51cm)

Beg2 – SDHP (12/8kg); 15/10kg; PPU (51cm/Flr)

Beg3 – SDHP (10/5kg); 10/7.5kg; 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 – Yogen working on his Handstand Walking in a safe environment! 

If you would like more info on joining us AT THE BOX (GYM) OR more info on our HOME-BASED WORKOUTS 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 – 190820

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 100 C2B Pull-ups FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

C2B Pull-ups at Bar/Rings/Branch/Rafter/Rope hung over something OR use a moderate load to do Bent Over Rows (BOR) – BB/Bumper/KB/DB/Ruck Sack

PU and BOR load – you should be able to do no less than 5 reps at a time, interspersed with a short rest!

CFA LITE Options:

Int1 – 75 C2B PU Or 100 BOR

Int2 – 100 PU Or BOR

Int3 – 100 PU Or BOR

Beg1 – 100 PU (P/G) Or Jumping PU Or BOR

Beg2 – RR (1/0.5m) Or BOR

Beg3 – RR (0.5/0m), Or BOR

then…

2) Complete the following FT:

20 m HS Walk

30 BBF Burpees (or KB/DB Facing Bps)

40 FR Walking Lunges (60kg/40kg) OR 52 FR Walking Lunges w KB’s (24kg/16kg) or DB’s (25kg/15kg)

30 Burpees

20 m HS Walk

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed

*FR – Front Rack

Equipment Options:

BB or

DB/KB/Back pack (NB for these lighter implements you an extra 12 reps)

CFA LITE Options:

RX – KB 24/16kg / DB 25/15kg

Int1 – 17m HSW, 50/32kg / KB 20/12kg, DB 20/12kg

Int2 – 15m HSW, 45/30kg, KB/DB same

Int3 – 12m HSW or 5 WW, 40/25kg / KB 16/12kg / DB 20/10kg

Beg1 – 5 half WW, 35/20kg / KB 16/12kg / DB 15/10kg

Beg2 – 20m BW (str), 30/20kg / KB 12/8kg / DB 10/7.5kg

Beg3 – 20m BW (bnt), 20/12kg / KB 8/5kg / DB 7.5/5kg

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 –  Both CrossFit Algoa in Newton Park and Summerstrand are PREPARED AND READY with all the appropriate COVID-19 precautionary measures and procedures in place! See you at the Box!!!!!!

If you would like more info on joining us AT THE BOX (GYM) OR more info on our HOME-BASED WORKOUTS 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 – 180820

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) Legends Masters Comp 2020

https://competitioncorner.net/events/3712/tab/workouts?f=individual&d=20815&w=20408

Workout 5:

For time:

25 Double Unders

1 Toes to Bar

25 Double Unders

2 Toes to Bar

25 Double Unders

3 Toes to Bar

25 Double unders

4 Toes to Bar

25 Double Unders

5 Toes to Bar

25 Double Unders

6 Toes to Bar

25 Double Unders

7 Toes to Bar

25 Double Unders

8 Toes to Bar

25 Double Unders

9 Toes to Bar

25 Double Unders

10 Toes to Bar

*Please see scorecard for scaling*

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

All Masters Age Groups – RX same

CFA sub RX – T2B (Lying feet to hands)

Int1 – 20 DU

Int2 – 17 DU

Int3 – 15 DU

Beg1 – 25 SU, HLR (or Lying F2H)

Beg2 – 25 SU, HKR (or Lying K2H)

Beg3 – 20 SU, Sitting (K2C)

then…

2) Complete 3 Rnds FT of:

40 Weighted Step-ups (25kg/16kg)

30 m HS Walk

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Weighted SU – any load (BB/KB/DB/BP)

Int1 – 22.5/16kg; 25m HSW

Int2 – 22.5/15kg; 20m HSW

Int3 – 20/12kg; 15m HSW or 5 WW

Beg1 – 15/10kg; 5 Half WW

Beg2 – 12/8kg; BW (Str)

Beg3 – 8/5kg; BW (Bnt)

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