Featured Image – That time of the year again… well, a little later this year due to COVID-19! Catch the CrossFit Games from 14-20 September soon!! In shot, Rich Froning driving CrossFit Mayhem! Rich Froning is a 4 times consecutive Reebok CrossFit Games Winner and 10 podium finishes, including the team comp).

 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 – 050820

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

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

1) CrossFit HQ Workout of the Day 200801

3 Rounds for time of:

500-m Row

21 Push-ups

12 Strict Toes-to-rings

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:

RX Row Sub – SDHP (20kg/13kg)

Int1/2/3 – same

Beg1 – 16/12kg, HLR (or Lying F2H)

Beg2 – 12/8kg, HKR (or Lying K2H)

Beg3 – 8/5kg, Sitting (K2C)

then…

2) Complete the following FT:

2 min DB L-sit

…BUT at 0 min and every-time you break/fail, complete 20 Jumping alternate Lunges as a buy-in before continuing on the DB L-sit

TC – 10 min

Score = Time/TC plus C2B PU Reps missed

Notes:

DB L-sit – set-up a system so that your hand height is 6cm above floor height

CFA LITE Options:

Int1 – KB L-Sit (hands to floor 25cm), 18 Jl

Int2 – Par. L-Sit (hands to floor 30cm), 16 JL

Int3 – Par. L-Sit (hands to floor 30cm), 14 JL

Beg1 – Tuck Sit, 15 Lunges

Beg2 – Tuck Sit (1 ft down), 12 Lunges

Beg3 – F/Bridge, 8 Static Lunges

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 Murph in April during Lockdown!! 

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 

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

ONLINE WHITEBOARD/COACHING – 040820

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) Complete the following FT:

70 C2B Pull-ups

…BUT at 0 min and every-time you break/fail, complete 9 Burpees as a buy-in before continuing on the C2B Pull-ups

TC – 14 min

Score = Time/TC plus C2B PU Reps missed

CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg

RX BOR Sub – 70 BOR (BB) or 100 BOR (DB/KB/BP)

RX BOR Sub DB/KB/BP – KB 24/16kg or DB 25/15kg

BB BOR Reps = PU Reps

Int1 – 55/36kg; 22.5/15kg; 60 C2B PU/ BOR

Int2 – 53/34kg; 22.5/15kg; 70 PU/ BOR

Int3 – 50/32kg; 20/12kg; 60 PU / BOR

Beg1 – 45/30kg; 15/10kg; 60 PU (P/G) or Jumping PU/ BOR; 6 Bps

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/ BOR; 5 Bps

Beg3 – 25/17kg; 8/5kg; RR (0.5/0m)/ BOR; 4 Bps

then…

2) Complete 300 DU FT, but starting at 0 min and EMOM complete 10 Power Snatches (BB – 30kg/20kg) OR 12 Power Snatches (25kg/15kg)

TC – 10 min

Score = Time/TC plus 1 sec/DU rep missed

CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg but Rest BB/DB/KB loading the same for 10 reps

Int1 – 10 Reps on 25/16kg; 270 DU

Int2 – 10 Reps on 22.5/15kg; 240 DU

Int3 – 20/15kg; 210 DU

Beg1 – 15/10kg; 300 SU

Beg2 – 10/7.5kg; 270 SU

Beg3 – 7.5/5kg; 240 SU

EXTRAS

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

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The HERO WOD – Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo. First posted February 8, 2011

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 – 010820

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)

RX, LITE and HOME WOD

Last completed 25 April 20…

1) Practice Kipping HSPU for 15 min

NB – This should be non-fatiguing

Score = For Quality

LITE Options:

Beg1 – Wall Walks, Hold 5-10 sec (get as vertical as possible)

Beg2 – Practice Box/chair Piked Holds, Hold 5-10s

Beg3 – Practice Piked Holds (feet on floor)

Injuries – do the Hero workout first followed by 10 min of extra Rehab!

then…

2) HERO WOD – LEDESMA

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo.

First posted February 8, 2011

Complete as many rounds as possible of in 20 min of:

5 Parallette handstand push-ups (30cm/21cm)

10 Toes through Rings

15 Medicine Ball Cleans (9.1kg/6.3kg)

Score = Total Reps

Home Equipment/Subs:

Med Ball Cleans – use any object to clean

Lying Toes to hands (holding heavy/fixed object OH)

CFA LITE Options:

Level 2 – Def HSPU (15/9cm)

Level 4 – Def HSPU (9/6cm)

Int1 – Def HSPU (6/4cm)

Int2 – HSPU

Int3 – HSPU (1/2 abm)

Beg1 – PPU (61/51cm), HLR (or Lying F2H), WB 6.3/4.5kg

Beg2 – PPU (51cm/flr), HKR (or Lying K2H), 4.5/3kg

Beg3 – PPU (Flr/Kns), Sitting (K2C), 4.5/3kg (10 reps)

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 dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Throwback to Paul flying high on some Box Jump Overs!! 

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 – 310720

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

Last completed 29 May 20…

1) Tabata the following for Max Reps:

a) TNG Power Cleans

Rest 1 min

b) Push Press

Rest 1 min

c) Hang Power Cleans

Rest 1 min

d) Box Jump Over (61cm/51cm) or Broad Jump (1.24m/1m)

Rest 1 min

e) DU

Score = Total Reps

RX – (BB 35kg/25kg or Db/KB 25kg/15kg)

Rnd KB to closest Values

CFA LITE Options:

Int1 – 35/25kg; 25/15kg

Int2 – 30/20kg; 20/15kg

Int3 – 25/17kg; 15/12kg

Beg1 – 20/15kg; 15/10kg; BSO (61/51cm) or BJ (1/0.8m); SU

Beg2 – 15/12kg; 12/8kg; BSO (51cm)/BJ (0.8/0.5m); SU

Beg3 – 12/8kg; 8/5kg; BSO (41cm)/Broad Step (0.6m/0.4m); SU

Equipment Options:

Any load (BB/KB/Back Pack/Water Container)

EXTRAS WOD

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

COMPETITORS WOD

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – What do you love about CrossFit? We LOVE OUR COMMUNITY and much much more!!!!!!!

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 – 300720

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

Both workouts were last completed on 19 May…///

1) AMRAP the following for 7 min:

15 Cleans (squat) (45kg/30kg)

15 C2B Pull-ups

Score = Total Reps

Rx – DB/KB/B-pack 19 reps on 25/15kg

Home Equipment/Subs:

BB/DB/KB/B-pack and Bar/Towell/Rings OR BOR

BOR – BB (15 reps); Single Arm BOR 19 Reps

CFA LITE Options:

Rx – DB/KB/B-pack 19 reps on 25/15kg

Int1 – 45/30kg; 22.5/15kg; C2B or BOR

Int2 – 40/25kg; 20/15kg; PU or BOR

Int3 – 35/20kg; 16/12kg; PU or BOR

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

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

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

then…

2) Strict Pull-ups RM – E2ndMon2ndM for 10 min (5 sets)

Score = Total Reps

Sub – BB and Single arm BOR (DB/KB/B-Pack) (loads below)

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

CFA LITE Options:

Int1 – 45/30kg; 22.5/15kg; C2B or BOR

Int2 – 40/25kg; 20/15kg; PU or BOR

Int3 – 35/20kg; 16/12kg; PU or BOR

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

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

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

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 dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – HERO WOD “JT” – In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005 (Image courtesy of CrossFit, Inc.)

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 – 220720

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

Note:

NB – If you do not have any weights (due to the hand back) – try use a backpack with some books/other heavy objects in it!

Otherwise simply do more reps… i.e. if you complete 10 reps on this pause F/squat sequence then it’s 90 sec of work which is pretty challenging!

1) Tempo Front Squat 5 x 5-10 (Last completed 25 May, 13 May, 26 March 20)

Score = Total Load (Body Weight + External Load x Reps for all 5 sets)

NB – Tempo here – Take 3 sec to go down, hold 3 sec in the hole, 3 sec to go up!

NB – You choose your rep range based on the load you have. The score is Total Loading, including Body Weight (see below)!

Equipment Options:

BB/DB/KB/WB/Bumper/Back Pack or any heavy object you can hold in the Front Rack position.

You can take the load from the ground or off an object I.e. 2x Boxes or 2x Tables

CFA LITE Options:

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

then…

2) This Benchmark HERO WOD was also last completed on 25 May 20…

Complete the HERO WOD “JT”:

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005

Complete 21-15-9 of the following FT:

HSPU

Ring Dips

Push-ups

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – same

Int2 – 1/2 Abm;

Int3 – 2/3 Abm;

Beg1 – PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/F-12-9-6);

Beg2 – PPU 51cm/Flr; Seated P-Dips (str), Push-ups (12-9-6 Ts/21-15-9 Kns)

Beg3 – PPU Flr/Kns; Seated P-Dips (bnt), Push-ups (kns/12-9-6 kns)

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 dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Lara on some heavy Sandbag Cleans, while Jeanine judges at our 2017 @EastCapeChamps !!!!

 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 

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

ONLINE WHITEBOARD/COACHING – 280720

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) We last completed this Benchmark on the 18 May, just over 2 months ago!

Complete the Benchmark – Triple 3 – Reebok CrossFit Games 2014 (Regionals 2018, Event 1)

For Time:

3 km Row

300 DU

3 Mile Run (4.82km)

TC = 49 min

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep

LITE: 

Row Sub 300 SDHP (20/13kg)

Int1 – Same, Row sub 300 SDHP (20/13kg)

Int2 – 210 DU

Int3 – 180 DU

Beg1 – 2km Row/200 SDHP (16/10), 200 SU, 3.21km Run

Beg2 – 1km Row/100 SDHP (12/8kg), 100 SU, 1.61km Run

Beg3 – 1km Row/100 SDHP (8/5kg), 100 SU, 1.21km Run

Scaling Note…Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long (20-30 minutes).  

(games.crossfit.com/workouts/games/2014) (games.crossfit.com/workouts/regionals/2018)

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 dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Throwback to Coach Sam training hard through an ankle fracture back in 2018! Where there is a will, there is a way!!!!!!!

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 – 270720

Please find the Whiteboard Explanation and Coaching for today’s workout on Email/Itensity/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) We completed this Benchmark and our Mile Burden Run benchmark on the 15 May 20 (10 weeks ago)… today we repeat both Benchmarks! Seven and a half weeks before that we (23 March 20 – 17.5 weeks ago) we completed our Test 1 of Angie!. Let’s see how you have all done over Lockdown on these 2 Benchmarks! 

The benchmark “Angie” – Complete the following FT:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home-Based Angie – If no Pull-up bar sub with Towell PU/Jumping PU OR 50 Burpees (save under Home-Based Angie on Itensity)

Int1/2/3 – same or 100 Towell PU or 50 Bps

Beg1 – PU (P/G) or Jumping PU or 45 Bps, 80/60 Push-U (ts)

Beg2 – 80 RR (1/0.5m) or 80 Jump PU or 40 Bps, 80 Push-U (kns)

Beg3 – 60 RR (0.5/0m) or 60 Jump PU or 30 Bps, 60 Push-U (kns)

then…

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

Score = Time

LITE Options:

Int1 – 20/15kg

Int2 – 20/15kg;

Int3 – 16/12kg;

Beg1 – 15/10kg;

Beg2 – 12/8kg; 1 km

Beg3 – 8/5kg; 1 km

Equipment Options:

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

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 dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Repeat of our LOCKDOWN WOD today – It’s been 4 months since Test 1! Let’s see how your training has gone during LOCKDOWN!

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 – 250720

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)

RX, LITE and HOME WOD

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

1) Completed 27 March 20 – see how you have faired over Lockdown!

Complete the CrossFit Algoa/AFL training Benchmark “LOCK-DOWN” for Max Reps…

AMRAP the following for 27 min:

3 Burpee Box Jump Overs (76cm/61cm) or Burpee Broad Jump (1.5m/1.24m)

20 SDHP (20kg/12kg)

20 DU

21 x 10 m Shuttle Run

Score = Total Reps

NB – 10m = 1 Rep

Equipment Options:

*Box or B/Broad Jump (stopper to stopper /1m)

*SDHP (BB/KB/DB/Ruck sack) – if you only have a 24 kg KB you can do 17 reps and 32kg 13 reps to equate on workload (20×20=400/24=16.6 reps) (400/32=12.5 reps)

*Skip rope or Jump Clap/Jump double clap

*Shuttle Run – 20x10m otherwise 40x5m

CFA LITE OPTIONS:

Int1/2/3 – same but BBJO (61cm/51cm)/BBJ (1.24/1m)

Beg1 – BP BSO (61/51cm)/Bp BJ (1/0.8m), SDHP 16/12kg, SU

Beg2 – Bp BSO (51cm)/Bp BJ (0.8/0.5m), KB 12/8kg, SU

Beg3 – AMRAP 21 min, Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), KB 8/5kg, SU

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on 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