Featured Image – Throwback to earlier this year – A class on some Handstand Walking!

 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 – 240720

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

We completed both workouts below on 4 April… Redo these and see how you have faired over Lockdown!!

1) Clean (power) and Push Jerk RM – EMOM for 10 min (60% 1RM)

Score = Total Loading (i.e. Sum of the Load x Reps – For example… 30kg x 10 + 30kg x 7 etc)

RM – Rep Max (1 set of a maximum number of reps)

NB – From floor

NB – Push Jerk or Push Press

LITE Options:

Load so as to maintain technical proficiency and great form! Goal is to get between 5-10 reps. This will become quite cardiovascularly challenging!

then…

2) Complete 3 Rnds of the following couplet FT:

25 Clean (power) and Push Jerk (35kg/25kg)

25 m Handstand Walk

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

If you have no equipment – then please do the following…

Complete 3 Rnds of the following couplet FT:

25 Burpee Jump Squat (vertical jump squat)

25m HS Walk

CFA LITE Options:

Int1 – HSW 20m

Int2 – HSW 18m

Int3 – 30/20kg, HSW 15m or 5 WW

Beg1 – 25/15kg, 5x Half WW OR BW-25 Bp Jumpsquat (mod)

Beg2 – 20/12kg, 25m BW (Str) OR BW-20 Bp Jumpsquat (low)

Beg3 – 15/8kg, 20m BW (Bnt) OR BW-15 Bp Airsquat

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 last year – Malvern working hard!!

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 – 230720

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

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

1) Thrusters RM – EMOM for 10 min (60% 1RM) (Completed 24 March 20)

RM – Rep Max (1 attempt)

NB – From floor

Score = Total Loading (i.e. Sum of the Load x Reps – For example… 30kg x 10 + 30kg x 7 etc)

Equipment Options:

You can use a BB/DB/KB/WB – Use whatever loading you have

Ruck sack Thrusters

Banded Thrusters – Take Bands as the following loads (Red – 5kg/ Black – 10kg / Purple(Green-T) – 15kg / Green – 25kg 

LITE Options:

Load so as to maintain technical proficiency and great form! Goal is to get between 5-10 reps.

then…

2) Last completed 28 March 20:

Complete 27-21-15 of the following couplet FT:

OH Walking/Stepping Lunge (50kg/30kg)

Push Press (50kg/30kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

*Walking/Step lunge is alternating

(1x L = 1 Rep, 1x R = 2nd Rep etc.)

NB If you have a lighter implement like a DB or KB we are going to increase the reps.

I.e. To equate with KB/DB/Ruck Sack/Bumper/WB – RX is with a 24/16kg KB or a 25/15kg DB but the rep range is 33-27-21 on the OH Walking Lunge

*Push Press – use the same implement as for OH WL

I.e. To equate with KB/DB/Ruck Sack/Bumper/WB – RX is with a 24/16kg KB or a 25/15kg DB but the rep range is 33-27-21 on the Push Press

BB/Bumper/WB – 2 Hands

Rest of the implements are 1 Hand

Ruck sack could be either

NB – If you have no equipment – then please do the following – Complete the following couplet FT:

39-33-27 Jumping Lunges (Alt.)

27-21-15 Push-ups

CFA LITE Options:

Int1/2 – Same

Int3 – 45/25kg or 33-27-21 on KB 20/12kg or Db 20/12kg or Bumper 20/10kg

Beg1 – 35/20kg, or 27-21-15 on KB 20/12kg or Db 20/12.5kg or Bumper 20/10kg OR BW 39-33-27 Walk/Step Lunges and 27-21-15 PU (Ts/21-15-9 Ts)

Beg2 – 25/15kg, or 33-27-21 on KB 12/8kg or Db 12.5/7.5kg or Bumper 15/7.5kg OR BW 33-27-21 Walk/Step Lunges and 21-15-9 PU (Ts/Kns)

Beg3 – 20/12kg, or 33-27-21 on KB 8/5kg or Db 7.5/5kg or Bumper 7.5/5kg OR BW 33-27-21 Static Lunges and 21-15-9 PU (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 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 – @Schmolly.CrossFitAlgoamascot “Active Recovery” Day!

 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

1) Complete 5 Rnds of the following FT:

21 C2B Pull-ups

15 Power Cleans (60kg/40kg)

21 m HS Walk

TC = 22 min

Score = Time/TC plus 1 sec/rep missed

DB/KB/BP – KB 24/16kg or DB 25/15kg

CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg – 21 Reps for Power Cleans

RX BOR Sub – 21 BOR (BB) or 30 BOR (DB/KB/BP)

Int1 – 55/36kg; 22.5/15kg; 18 C2B PU/ BOR; 18m HSW

Int2 – 53/34kg; 22.5/15kg; 21 PU, BOR; 15m HSW

Int3 – 50/32kg; 20/12kg; 18 PU / BOR; 12m HSW or 4 WW

Beg1 – 45/30kg; 15/10kg; PU (P/G) or Jumping PU/ BOR; 4 Half WW

Beg2 – 40 Lunges; 35/22kg; 12/8kg; RR (1/0.5m)/ BOR; BW (Str)

Beg3 – 30 Static Lunges; 25/17kg; 8/5kg; RR (0.5/0m)/BOR; BW (Bnt)

then…

2) AMRAP 5 min of:

TGU Sit-ups (25kg/15kg)

Score = Total Reps

CFA LITE Options:

BB/DB/KB/BP

Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 15/12kg

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 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 – Tough workout?

 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 – 200720

RX, LITE and HOME WOD

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

1) Complete the following for Max Reps/Distance:

AMRAP 7 min – Running (Max Distance)

Rest 2 min

AMRAP 6 min – Rowing or SDHP (20kg/12kg) (Max Dist/Reps)

Rest 1.5 min

AMRAP 5 min – Burpees

Rest 1 min

AMRAP 4 min – KB/DB Swings (20kg/12kg)

Rest 30 sec

AMRAP 3 min – DU

Score = Total Reps

10 m = 1 Rep on the Run/Row

Use any apparatus

If no Single Implement – Hang Power Clean & Push Press Or Hang power Snatch sub for KBS

CFA LITE Options:

Int1/2/3 – 20kg/12kg

Beg1 – 16/10kg; SU

Beg2 – 12/8kg; SU

Beg3 – 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 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 – Audrey in her Optimal Recovery Position (ORP)!!!!!! What’s your favourite ORP? 

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 – 180720

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) CrossFit HQ WOD 200712

3 Rounds for time of:

50 Lunges

7 Muscle-ups

10 Hang Squat Clean and Push Jerks (61kg/43kg – 135lb/95lb)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

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

RX BOR Sub – 7 BOR (BB) or 14 BOR (DB/KB/BP)

Int1 – 55/36kg; 22.5/15kg; 7 C2B PU/ BOR, 7 PU

Int2 – 53/34kg; 22.5/15kg; 7 PU, BOR/ 7 PU

Int3 – 50/32kg; 20/12kg; 5 PU / BOR, 7 PU

Beg1 – 45/30kg; 15/10kg; 7 PU (P/G) or Jumping PU/ BOR, 5/3 PU

Beg2 – 40 Lunges; 35/22kg; 12/8kg; 10 RR (1/0.5m)/ BOR, 3 PU/7 PU (kns)

Beg3 – 30 Static Lunges; 25/17kg; 8/5kg; 7 RR (0.5/0m)/BOR, 7 PU (kns)/5 PU (kns)

then…

2) Get outdoors and Run – 4 km FT

NB – Preferably make it a trail run if you can run somewhere safe with friends!

Otherwise try find a hilly run!

Score = Time

NB – No TC

CFA LITE Options:

Int1/2/3 – same

Beg1/2 – 3km

Beg3 – 2 km

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

Featured Image – Throwback of Lara on pistols down at our Summerstrand facility earlier this year! Enjoy today’s pistols!!!!!

 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 – 170720

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) Back Squat RM – E90sOn90s for 9 min (6 Rnds, 70% 1RM) (Completed on 1 July, 22/5 May, 28 April)

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

Progress by either increasing Reps (if load maintained) or increasing Load (if reps maintained)

NB – any loading can be used. Goal 5-15 reps per 90 sec, depending on load used!

NB – you are allowed to take the load from a high object directly to the shoulders (rack/tables/boxes/counter)

then…

2) AMRAP the following for 18 min:

10 Pistols (Alt.)

10 Pull-ups

10 Push-ups

10 T2B

10 HSPU

Score = Total Reps

50 Reps/Rnd

Equip:

Box/Rings/Bars/Chairs/Rafters/Branch/PU bar/BB/DB/KB

CFA LITE Options:

T2B Sub – Lying (Feet to hands)

PU sub – 15 BB BOR (35/24kg) ; Single imp. DB/KB/BP BOR 20 Reps on 25kg/16kg

Int1 – 6 Pistols; BOR 30/22kg / 22.5/15kg / PU; 8 HSPU

Int2 – Ass. Pistols (band/hold object lightly); 30/22kg / 22.5/15kg / 8 PU; 10 HSPU (1/2 Abm)

Int3 – Pistols (hip crease just above horiz); 25/17kg / 20/12kg / 6 PU; 10 HSPU (2/3 Abm)

Beg1 – Lunges (alt.); 20/15kg / 15/10kg / 10 PU (P/G) or 10 Jump PU; HLR (or Lying F2H); PPU (61cm/41cm)

Beg2 – Lunges (alt.); 15/10kg / 12/8kg / RR (1/0.5m); HKR (or Lying K2H); PPU (41cm/Flr)

Beg3 – Static Lunges; 10/8kg / 8/5kg / RR (0.5/0m); Sitting (K2C); PPU (Flr/Kns)

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 Video – Daniel and Audrey on Farmers Walks as Coach Sam judges….. This was at our @Endurade @EastCapeChamps last year!! FUN TIMES!!!!! 

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 – 160720

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 4 Rnds of the following FT:

40 Hang Power Snatch (20kg/15kg)

500m Row (or 50 SDHP 20/15kg)

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – Single imp. DB/KB/BP Snatch 20/12kg

Int1,2,3 – same Rx

Beg1 – same Rx but 30 HPS, 400m Row/40 SDHP

Beg2 – 12/7-8kg; 10/7.5kg

Beg3 – 12/7-8kg; 10/7.5kg but 30 HPS, 300Row or 30 SDHP

then…

2) Complete 100 Sit-ups FT but when you start (0 min) and everytime you stop to rest/break complete a buy-in of 20 Jumping Airsquats

TC = 10 min

Score = Time/TC plus 1 sec/rep missed on the SU

Equipment Options:

Mat/Towel

CFA LITE Options:

Int1/2/3 – same

Beg1 – 80 SU, 15 Jump AS

Beg2 – 70 SU, 15 AS

Beg3 – 60 SU, 10 AS

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 –  Throwback of Jemima (left) and Amber getting in some stretching at the Box! Are you doing your Mobility work at home, especially with all the sitting? If not, remember to join us for a ZOOM class when we hit mobility work!! Your body will thank you!!!!!

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 – 150720

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) Climb the following ladder for 14 min:

3-6-9-12-15-18-21 etc.. Thrusters (45kg/30kg)

15-30-45-60-75-90-105 etc… DU

3-6-9-12-15-18-21 etc… BB Facing Burpees

Score = Total Reps

RX BBF Bps – Step/Jump back/up, but 2 feet Jump Over, any landing

Equipment:

DB/KB/BP etc (single Implement) 25kg/15kg Thrusters 4-7-10-13-16-19-22 etc..

(i.e. Multiples of 3 but start on 4)

BBF Bps or DB/KB/BP Facing Burpees

CFA LITE Options:

Int1 – 43/28kg; 22.5/15kg; DU 12-24-36-48-60-72 etc…

Int2 – 40kg/26kg; 20/12kg; DU 10-20-30-40-50-60 etc…

Int3 – 35/22kg; 20/12kg; DU 8-16-24-32-40-48 etc…

Beg1 – 25/15kg; 15/10kg; SU (same RX);

Beg2 – 20/12kg; 12/8kg; SU 12-24-36-48-60-72 etc…; Bp SO

Beg3 – 15/8kg; 8/5kg; SU 10-20-30-40-50-60 etc…; BP

then…

2) Strict HSPU – Repetition Maximum (RM) attempt E90sOn90s for 9 min (6 Rnds)

Score = Total Reps

CFA LITE Options:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm)

Beg1 – PPU (61cm/Flr)

Beg2 – PPU (Flr/Kns)

Beg3 – PPU (kns)

EXTRAS

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

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch