Featured Image – Class working hard at our Summerstrand Facility!!

 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 – 130720

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) Complete 5 Rnds of the following FT (BB – 52kg/35kg):

12 Power Clean

9 Push Jerk

6 Snatch (squat)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

OR

For Single arm or lighter implement (DB/KB/BP/SB)…

5 Rounds for Time of (DB/KB/BP/SB – 25kg/16kg):

15 Power Clean

12 Push Jerks

9 Snatch (squat)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Rnd KB to closest Values

CFA LITE Options:

BB – 27 Reps/Rnd; DB/KB/BP/SB – 36 reps/Rnd

Int1 – 45/30kg; 22.5/15kg

Int2 – 43/28kg; 22.5/15kg

Int3 – 40kg/26kg; 20/12kg

Beg1 – 35/22kg; 16/10kg

Beg2 – 25/15kg; 12/8kg

Beg3 – 20/12kg; 8/5kg

then…

2) Overhead Squat RM – E2ndMon2ndM 12 min (6 Rnds) for Max Total Loading

(Similar to 18 April 2020/28 May 2020)

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

Notes:

BB do 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 for single implements!

Equip – BB/DB/KB/Back Pack

CFA LITE Options;

Reduce loading so that great form can be maintained!

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

Featured Image – The HERO WOD – DG – U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters (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 

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

ONLINE WHITEBOARD/COACHING – 110720

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

1) HERO WOD – DG – CrossFit HQ WOD 200704 / 131226

The HERO WOD – DG – U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters

Complete as many rounds as possible in 10 minutes of:

8 T2B

8 DB Thrusters

12 Db Walking lunges

♀ 25-lb.(12kg x2) DBs ♂ 35-lb.(15kg x2) DBs

Score = Total Reps

Subs:

BB – 30kg/24kg

Single Implement (x1) DB/KB/BP – same load OR 9 Thr and 13 Db WL (25kg/15kg)

T2B Sub – Lying (Feet to hands)

CFA LITE Options:

Int1 – same as Rx

Int2 – 28/22kg; 12kgx2/10kgx2; 22.5/12kg

Int3 – 25/18kg; 12kgx2/10kgx2; 20/12kg

Beg1 – 20/15kg; 10kgx2/7kgx2; 15/10kg; HLR (or Lying F2H)

Beg2 – 15/10kg; 7kgx2/5kgx2; 12/8kg; HKR (or Lying K2H)

Beg3 – 10/8kg; only 1x 8/5kg (8, 12 reps); Sitting (K2C)

then…

2) AMRAP the following for 10 min:

Waiter Walk/Run (25kg/15kg)

Every time you break/rest complete 7 Push-ups & 10 Bent Over Rows before continuing

Score = Total Reps

10m = 1 Rep (Run)

NB – you can change the DB/KB from left to right without breaking/resting

Home Equipment/Subs:

RX Loading for Single Implement and BB the same

DB/KB/B-pack

CFA LITE Options:

Rnd KB to closest values

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg; 5/3 PU (ft)

Beg2 – 12/8kg; 4 PU (ft)/7 PU (kns), 10 BOR

Beg3 – 8/5kg; 7/5 PU (kns), 10 BOR

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 – The basic Burpee… today we hit a number of variants of this movement! Enjoy!! (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 – 100720

Please find the Whiteboard Explanation and Coaching for today’s workout on intensity/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

1) AMRAP 10 min – Turkish Get-ups for Max Total Loading (Last Completed 21 April 20)

Score = Total Loading (BW + Load x reps)

NB – keep reps equal btwn left and right!

CFA LITE Options:

Use a load that you can move with good form!

Beg3 – TGU Sit-up (min 1), then Static assisted Lunges (min 2)

then…

2) Complete the following FT:

25 Burpees

20 BB Facing Burpees

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

10 Burpee to Handstand

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

20 BB Facing Burpees

25 Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Equip:

Box/Rings/Bars/Chairs

CFA LITE Options:

Int1/2/3 – same

Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m); 5 Bps HS or 5 of Burpee, Half WW

Beg2 – 20-15-10-5-10-15-20; BBF Bps (SO); Bp BSO (51cm)/ Bp BJ (0.8/0.5m); Bps HS sub 5 Bps, 10 PPU (Fl/kns)

Beg3 – 15-15-10-5-10-15-15; BBF Bps (SO); Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m); Bps HS sub 5 Bps, 10 PPU (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 Image – Throwback to a fun Beach WOD last year!!!!! We can’t wait to host beach WODS again soon!!!!!! 

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 – 090720

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:

12 Power Snatch (35kg/25kg)

10 C2B Pull-ups

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX P/Snatch sub – Single imp. DB/KB/BP Snatch 16 Reps

Rx C2B sub – 15 BB BOR (35/24kg) ; Single imp. DB/KB/BP BOR 20 Reps on 25kg/16kg

Int1 – 30/22kg; 22.5/15kg; 8 C2B PU

Int2 – 30/22kg; 22.5/15kg; 10 PU

Int3 – 25/17kg; 20/12kg; 8 PU

Beg1 – 20/15kg; 15/10kg; 10 PU (P/G) or 10 Jump PU

Beg2 – 15/10kg; 12/8kg; RR (1/0.5m)

Beg3 – 10/8kg; 8/5kg; RR (0.5/0m)

then…

2) Complete 3 Rnds of the following Holds FT:

30 sec X Side Bridge (Non-D)

30 sec X Side Bridge (Dom)

30 Single Legged Hiplifts (15 each)

30 sec Front Bridge (lift opp elbow & foot)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – complete the hold before moving on

Equipment Options:

Mat/Towel

CFA LITE Options:

Int1 – FB (lift 1 leg, alt 5s), SB (X)

Int2 – FB, SB (1 arm up, Knee Bnt 90)

Int3 – FB, SB (1 arm up)

Beg1 – FB, SB

Beg2 – FB (1 knee up), SB (1 knee dwn, 1 up), Hiplift (2 legs)

Beg3 – FB (kns), SB (kns), Hiplift (2 legs)

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 – HERO WOD Zeus – U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon (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).

#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 – 080720

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) HERO WOD ZEUS – CrossFit HQ WOD (200703 / 130226)

3 Rounds for time of:

30 Wall-ball shots

30 Sumo deadlift high pulls

30 Box jumps

30 Push presses

30-cal. Row

30 Push-ups

10 Body-weight back squats

♀ 14-lb.(6.3kg) ball, 55-lb. (25kg) SDHP and press, 16-in. (41cm) box

♂ 20-lb.(9.1kg) ball, 75-lb. (34kg) SDHP and press, 20-in. (51cm) box

TC – None

Score = Time

NB – Home-based sub on Body Weight Back Squat

For RX through to B1… Take your Body Weight (kg) x 10. Eg. 100kgx 10 = 1000kg.

If you are using a DB of 22.5kg divide 1000kg by 22.5kg i.e. 44 Reps. So this person would do 44 reps on a DB of 22.5kg.

…BUT

B2 does 20 reps on the set load

B3 does 15 Reps on the set load!

CFA LITE Options:

WB sub – Thrusters

Rowing Sub – 30 SDHP 20/13kg

Rx – (BB) 34kg/25kg; (DB/KB/BP) 34 reps on 22.5kg/15kg

RX – BJ or Broad Jump (1m/0.8m)

I3-B3 – Load same for BB/DB/KB etc 30 reps

Int1 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int2 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 16/12kg

Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); SDHP 16/10kg; BSO (51/41cm) or BJ (0.8/0.64m); 20 PU/15 PU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; SDHP 12/8kg; BSO (41cm)/ BJ (0.64/0.45m); 15 PU/30 PU (kns)

Beg3 – 2 Rnds; WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; SDHP 8/5kg; BSO (31cm)/Broad Step (0.45/0.35m); 30/20 PU (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

Featured Image – HERO WOD Jerry – Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor (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 – 060720

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) CrossFit HQ WOD (200702 and 120314)

HERO WOD Jerry – For Time:

Run 1 mile (1609m)

Row 2,000 meters

Run 1 mile (1609m)

Score = Time

Equipment Options:

CFA Home training – BB/DB/KB/Back Pack

CFA LITE Options:

Rowing Sub – 200 SDHP 20/13kg

Int1/2/3 – same

Beg1 – 1600m Row or 160 SDHP 16/10kg

Beg2 – Runs 1200m, 1400m Row or 140 SDHP 12/8kg

Beg3 – Runs 1000m, 1200m Row or 120 SDHP 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 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 – CrossFit Algoa’s Memorial WOD for Thorin Mallinson – Thorin was a member of both CrossFit Algoa when he lived in PE and more recently our sister Box, CrossFit East London. We will always remember Thorin’s happy, enthusiastic and caring attitude towards life. Thorin Mallinson passed away tragically in a MVA on Tuesday 28/6/16 and his Birthday was on 26 June. RIP Thorin – we will miss 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 – 040720

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)

RX, LITE and HOME WOD

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

1) CrossFit Algoa’s Memorial WOD for Thorin Mallinson (see citation at featured image)

“THORIN” – 24 min AMRAP of:

200 m Plate Carry (20kg/10kg)

6 Squat Snatch (75kg/50kg)

24 Push-ups

26 Pull-ups

Score = Total Reps

CFA LITE Options:

Int1 – 70/46kg

Int2 – 65/42kg, 15/7.5kg

Int3 – 60/39kg, 15/7.5kg

Beg1 – 45/25kg, 10/5kg, PU (G/P), PU (Fl/k)

Beg2 – 30/20kg, 5/2.5kg, RR (1m/0.5m), PU (k)

Beg3 – 20/12kg, Run no burden, RR (0.5/0m), PU (Box/Table 76cm)

HOME-BASED WOD – Adjust by completing 15 Squat Snatches with the Plate or Implement you are carrying. If no Pull-up Bar then complete BOR with Plate/Implement for the carry!

CFA LITE Options (Home-Based):

Int1 – 70/46kg ; 20/10kg ; PU or 42 BOR

Int2 – 65/42kg, 15/7.5kg ; PU or 42 BOR

Int3 – 60/39kg, 15/7.5kg ; PU or 42 BOR

Beg1 – 45/25kg, 10/5kg, PU (G/P)/Jump PU/ 42 BOR, PU (Fl/k)

Beg2 – 30/20kg, 5/2.5kg, RR (1/0.5m) / 42 BOR, PU (k)

Beg3 – 20/12kg, Run no burden, RR (0.5/0m) / 42 BOR, PU (Box/Table 76cm)

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 – Some weight-lifting cardio 🙂 today! In shot… a few months ago…Jacques on a similar workout as todays!

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 – 030720

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 200622 (150212)

5 Rounds for Time of (BB – 52kg/34kg):

12 Hang Power Clean and Jerks

9 Thrusters

6 Power Snatches

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

OR

For Single arm or lighter implement (DB/KB/BP/SB)…

5 Rounds for Time of (DB/KB/BP/SB – 25kg/16kg):

15 Hang Power Clean and Jerks

12 Thrusters

9 Power Snatches

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rnd KB to closest Values

BB – 27 Reps/Rnd; DB/KB/BP/SB – 26 reps/Rnd

Int1 – 45/30kg; 22.5/15kg

Int2 – 43/28kg; 22.5/15kg

Int3 – 40kg/26kg; 20/12kg

Beg1 – 35/22kg; 16/10kg

Beg2 – 25/15kg; 12/8kg

Beg3 – 20/12kg; 8/5kg

then…

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

Score = Total Loading (Sum of Weight x Reps)

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

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

Equip:

Box/Rings/Bars/Chairs

CFA LITE Options:

Int1 – SD

Int2 – SD

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)

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 – @amber_vaneck getting outdoors and using her fitness!!!!! Great picture Amber!!

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 – 020720

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:)

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

RX’ED, LITE and HOME WODS

1) CrossFit HQ WOD (200629 / 161219 / 140620)

10 Rounds for time of:

3 Weighted pull-ups (20kg/13kg)

5 Strict pull-ups

7 Kipping pull-ups

TC – 20 min

Score = Time/TC plus 1 sec/rep missed (Record number of sets to completion).

Notes:

For weighted pull-ups, place a 45/30-lb (20/13kg) dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep.

Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

CFA LITE Options:

7 Rnds for all scaling options…

Int1 – W-PU 15/10kg ; S-PU ; K-PU

Int2 – W-PU 10/5kg ; S-PU ; K-PU

Int3 – 2 W-PU 5/2kg ; 3 S-PU ; 5 K-PU

Beg1 – S-C2B PU (P/G) ; S-PU (P/G) ; K-PU (P/G) or Jump PU

Beg2 – 8 S-RR (1/0.5m) ; 7 K-RR (1/0.5m)

Beg3 – 5 S-RR (0.5/0m) ; 7 K-RR (1/0.5m)

OR

Home-based No Pull-up Bar Substitute WOD…

10 Rounds for Time:

10 BOR (Single-Arm – 5e)

15 BOR (2 Arms)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed (Record number of sets to completion).

(BB or DB/KB/BP – 25kg/15kg)

No rest from Single-Arm to 2 Arms… Stopping or putting the DB down constitutes termination of a set.

CFA LITE Options:

Rx – (BB or DB/KB/BP) 25kg/15kg

7 Rnds for all scaling options…

Int1 – 25/15kg

Int2 – 20/13kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

then…

2) Complete the following FT, partition as you please:

150 Hallow Rocks

150 Superman Rocks (Hallow Arch Rocks)

TC – 7 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 140/140

Int2 – 130/130

Int3 – 120/120

Beg1 – H/Rock lifts; H/Arch lift (superman)

Beg2 – 120 H/Crunch; 120 Superman (Opp hand & Leg lift)

Beg3 – 90 H/Crunch; 90 Superman (Opp hand & Leg lift)

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