Featured Image – Throwback to Open Workout 19.1 … Coach Eva judging Taryn whilst Ashlynne, Kristen and Don support and cheer her on!!!!

 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 – 010720

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) (Same as on 22, 5 May and 28 April)

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

Notes:

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) Sprint 3 Rnds of the following for Time:

10 BB/DB Facing Burpees

15 HSPU

20 Power Cleans (45kg/30kg)

REST 1 min

Score = Total Time (include 1 min x 2 of precise resting)

NB – You cannot rest less than 60 sec

NB – RX BBF Bps (2 ft take off)

Equipment Options:

RX for Single Implement (DB/KB/BackP) – 25 reps each on 25kg/15kg or 24/16kg

Rnd KB/DB to closest values

CFA LITE Options:

Single implement 25 reps

Int1 – 12 HSPU; 43/28kg; 22.5/15kg

Int2 – 15 HSPU (1/2abm); 40kg/26kg; 20/12kg

Int3 – 15 HSPU (2/1abm); 35/22kg; 20/12kg

Beg1 – PPU (61cm/41cm); 25/15kg; 15/10kg

Beg2 – 8 Bp SO; PPU (41cm/Flr); 20/12kg; 12/8kg

Beg3 – 6 Bp SO; PPU (Flr/Kns); /15/8kg; 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 – Last years Ladies CrossFit Games Podium! The latest news release is that the CrossFit Games start date has been extended out to start soonest on 14 September 2020!

 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 – 290620

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

NOTE: Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

1) Tabata the following:

A) Double Unders

1 min Transition

B) 10 m Shuttle Run

1 min Transition

C) Rowing/SDHP (25kg/15kg)

1 min Transition

D) Lateral Facing Burpees

1 min Transition

E) Burpees GTOH (1x DB) (25kg/15kg)

Score = Total Reps

Equipment Options:

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

SDHP Load – same as for Bp GTOH load

CFA LITE Options:

Int1/2 – 22.5kg/15kg

Int3 – 20kg/15kg

Beg1 – SU, 15/10kg

Beg2 – SU, 12/8kg

Beg3 – SU, 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 – Let’s hope the CrossFit Games can be held this year! The set date is for mid August! We can’t wait to see an actual live CrossFit event 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 

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

ONLINE WHITEBOARD/COACHING – 270620

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) Hang Snatch 2 – EMOM for 10 min (Climb to Max Day)

Score = Load

Prioritise Technique over loading!

If single implement 1 Rep each side

Squat Snatch

CFA LITE Options:

Reduce loading so great form is maintained!

then…

2) Complete 3 Rnds of the following FT:

50 Wall Balls (9.1kg, 10ft/6.3kg, 9ft)

40 Pull-ups

30 m HS Walk

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

PU – Bar/Branch/Towell/Rafter OR BOR (BB vs DB/KB/BP – see reps diff’s above)

WB/Thr – BB/DB/KB/BP

CFA LITE Options:

Rx – (BB) 45kg/30kg; (DB/KB/BP) 22.5kg/15kg

PU Sub – 50 BB BOR (45/30kg) but 60 DB/KB/BP (22.5/15kg)

Int1 – WB/sub Thr (25/15kg); 36 PU / BOR (40/25kg; 20/15kg); 25m HSW

Int2 – WB/sub Thr (25/15kg); 32 PU / BOR (40/25kg; 20/15kg); 20m HSW

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 16/12kg; 28 PU, / BOR (35/20kg; 16/12kg); 15m HSW/5 WW

Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); PU (P/G) / Jump PU / BOR (30/15kg; 15/10kg); 5x Half WW

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; RR (1/0.5m) / BOR (20/12kg; 12/8kg); BW (str)

Beg3 – 2 Rnds; WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; RR (0.5/0m) / BOR (15/8kg; 8/5kg); BW (bnt)

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 –  Coach Thando working really hard!! CrossFit Training helps develop GRIT! According to wikipedia Grit in psychology is defined as: “a positive, non-cognitive trait based on an individual’s perseverance of effort combined with the passion for a particular long-term goal or end state (a powerful motivation to achieve an objective). This perseverance of effort promotes the overcoming of obstacles or challenges that lie on the path to accomplishment and serves as a driving force in achievement realization.”

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 – 260620

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

1) AMRAP the following for 18 min:

20 Push-ups

30 T2B

40 Lateral Facing Burpees

50 Step-ups (25kg/15kg at 61cm/51cm)

Score = Total Reps

Rnd KB to closest Values

CFA LITE Options:

RX/I1 – 140 Reps/Rnd

T2B Sub – Lying (RX feet to hands)

Step-up Sub – Lunges

Int1 – Lying (ft to H); 25/15kg

Int2 – 25 T2B/Lying (ft to H); 20/15kg

Int3 – 20 T2B/Lying (ft to H); 15/12kg

Beg1 – 20/15 PU (ts); HLR (or Lying F2H); 15/10kg

Beg2 – 15 PU (ts)/20 PU (kns); 45 SU; HKR (or Lying K2H); 12/8kg

Beg3 – AMRAP14; 20/15 PU (kns); Sitting (K2C); 8/5kg

then…

2) AMRAP the following Holds for 6 min:

10 sec L-sit

20 sec Handstand Hold

Score = Total Hold Time

LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit, HS Hold (Rev WW hold)

Beg2 – T-sit (1 Ft dwn), P-Hold (51cm)

Beg3 – F-Bridge, P-Hold (flr)

Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towell (elbows/knees)

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 – @Schmolly.CrossFitAlgoaMascot: “Sometimes we all really, really, really look forward to those rest days!” 

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 – 250620

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:)

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

RX’ED, LITE and HOME WODS

1) Push Press 5-10 Reps – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Load (Sum of Reps x Load)

Equipment Options:

BB or 8-15 reps on KB/DB/BP (from floor or rack/boxes/tables)

CFA LITE Options:

Keep loading at a level that great form can be maintained!

then…

2) Complete 4 Rnds of the following FT:

15 Power Clean & Push Jerk (60kg/40kg)

800m Run

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – DB/KB/BP – 20 Reps on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg; Run 600m

Beg3 – 25/17kg; 8/5kg; Run 500m

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 – Adel testing out our AFL (@alwaysfitleague) Muscle-up/Pull-up Bar! We have a few of these left at R1495 (R1420 for current members). Please contact us on the details below if you want one!!

 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).

#AlwaysFitLeague @alwaysfitleague #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  #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 240620

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) Front Squat 5 x 5-10 (Last Completed 10 June)

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

NB – You choose your rep range based on the load you have. The score is Total Loading, including Body Weight (see below)! 5-15 Reps/Rnd

Equipment:

BB/KB/DB/B-pack

CFA LITE Options:

Scale to loads that can be completed with great form!

then…

2) Sprint 3 Rnds of the following for Time:

15 Power Snatches (50/32kg) OR 20 DB/KB/BP (25/15kg)

20 Box Jump Overs (61cm/51cm) or Broad Jumps (1.24cm/1m)

25 m HS Walk

REST 3 min

Score = Total Time (including 3 min x 2 of precise resting)

NB – You cannot rest less than 3 min!!

Equipment Options:

RX for Single Implement (DB/KB/BackP) – 20 reps each on 25kg/15kg or 24/16kg

Rnd KB/DB to closest values

CFA LITE Options:

Single implement 20 reps

Int1 – 45/30kg; 25/15kg; HSW 17m

Int2 – 43/28kg; 22.5/15kg; HSW 15m

Int3 – 40kg/26kg; 20/12kg; HSW 12m or 4 WW

Beg1 – 35/22kg; 16/10kg; BSO (61/51cm) or BJ (1/0.8m); WW (4x Half WW)

Beg2 – 25/15kg; 12/8kg; BSO (51cm)/ BJ (0.8/0.5m); BW (str)

Beg3 – 20/12kg; 8/5kg; BSO (41cm)/Broad Step (0.6m/0.4m); BW (bnt)

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 – Today we hit @WODleague_sa Workout 3 of their Winter online Challenge! ENJOY!

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).

#wodleaguesa #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 – 220620

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) Wodleague Winter Online Challenge 2020 – Workout 3

Complete 8 Rounds FT of:

12 Deadlift

9 Hang clean

6 Push press

30 Air squats

Score = Time

(No Time Cap)

Rules:

* Dumbbell deadlift / hang clean / push press done single arm.

* A full round to be done right/left arm, next round done with the other arm.

* Dumbbell weights: 22.5kg Male / 15kg Female.

* Air squats must be full range of motion, break 90 & full lockout at the top!

Equipment Options:

If entering – prescribed DB

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

CFA LITE Options:

Int1/2/3 – same

Beg1 – 15/10kg

Beg2 – 8 Rnds – 12/8kg; 20 Airsquats

Beg3 – 5 Rnds – 8/5kg; 20 Airsquats

then…

2) Mixed Tabata of the following holds for 8 min (4 Rnds):

1st 20 sec – L-sit

2nd 20 sec – Side Bridge (X) Non-D

3rd 20 sec – Neutral Hold

4nd 20 sec – Side Bridge (X) Dom.

Score = Total Time Held in sec (AMRAP – 1 s = 1 rep)

Home Equipment/Subs:

Rings/Chairs/Boxes/Mats

CFA LITE Options:

Int1 – Weak L-sit

Int2 – weak L-sit; SB (1 arm up, Knee Bnt 90)

Int3 – 1 Leg L-sit; SB (1 arm up)

Beg1 – T-sit, Bar N-Hold; SB

Beg2 – T-sit (1 Ft dwn), N-Hold (legs str); S-Bridge (Kns – 1 leg up)

Beg3 – F-Bridge, N-Hold (legs bnt); S-Bridge (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 –  Throwback to some “Fun in the Sun” at one of our Beach WOD’s!!!!! 

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 – 200620

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) CFA Benchmark – LEGLESS ANIMAL 2:

Front Rack Walking Lunge (60kg/40kg) – 100 m FT, but EMOM starting at 0 min, complete 4 Muscle-ups

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

Equip:

DB/KB/Back Pack/Other object that can be held in the front rack position.

DB/KB/BP – 130 m on 25kg/15kg

NB – Use your available load!

BOR – BB 4 Reps; DB/KB/BP 7 Reps

Rings/PU Bar/Rafter/Tree Branch

CFA LITE Options:

Rx – DB/KB/BP – 130 m on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg; 4 C2B PU, 4 PU / BOR

Int2 – 53/34kg; 22.5/15kg; 4 PU, 4 PU / BOR

Int3 – 50/32kg; 20/12kg; 3 PU, 4 PU / BOR

Beg1 – 45/30kg; 15/10kg; 4 PU (P/G) or Jumping PU, 3/2 PU / BOR

Beg2 – 35/22kg; 12/8kg; 4 RR (1/0.5m), 4 Table PU / BOR

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

Table PU as may take too long to do Kneeling PU

then…

2) Burden Run (25kg/15kg) 1609m (1 Mile), but EMOM starting at 0 min, complete 10 KB/DB Swings (25kg/15kg):

Score = Time

Equipment Options:

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

Round KB to closest Values or use BackP

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg, 1km

Beg3 – 8/5kg, 1km

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