Featured Image – Throwback to a tough sled drag workout at our @EastCapeChamps …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 – 190620

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’ED, LITE and HOME WODS

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

1) Complete 100 Squat Cleans (35kg/25kg) FT, but every time you break or stop, complete 50 DU before restarting!

TC – 15 min

Score = Time/TC plus 1 sec per Clean Rep missed

RX – (BB 35kg/25kg or Db/KB 110 reps on 25kg/15kg)

Rnd KB to closest Values

CFA LITE Options:

BB – 100 Reps; DB/KB/BP 110 Reps; DU/SU – Sub Jump claps

Int1 – 35/25kg; 25/15kg; 45 DU

Int2 – 30/20kg; 20/15kg; 40 DU

Int3 – 25/17kg; 15/12kg; 35 Du

Beg1 – 20/15kg; 15/10kg; SU

Beg2 – 80 Reps 15/12kg; 90 Reps 12/8kg; 45 SU

Beg3 – 70 Reps 12/8kg; 80 Reps 8/5kg; 40 SU

then…

2) AMRAP the following for 10 min:

20 TGU Sit-ups (10 each) (25kg/15kg)

20 Hallow Rocks

20 Hallow Arch Rocks

Score = Total Reps

CFA LITE Options:

BB – 100 Reps; DB/KB/BP 110 Reps; DU/SU – Sub Jump claps

Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 15/12kg

Beg1 – 15/10kg; H/Rock lifts; H/Arch lift (superman)

Beg2 – 12/8kg; H/Crunch; Superman (Opp hand & Leg lift)

Beg3 – 8/5kg; H/Crunch; 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

Featured Image – Our youngest CrossFit Algoa Kid, young Ella, effortlessly doing some Jerk Supports while Locked-Down at home!!!! 

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 – 180620

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) Complete 10 Rnds of the following FT:

10 C2B Pull-ups

10 m HS Walk

TC = 18 min

Score = Time/TC pplus 1 sec/rep missed

10 m = 10 Reps

CFA Lite Options:

Rx – BB BOR 15 reps/rnd (43/30kg) or DB/KB/B-pack 18 reps (Single-arm) on 25/15kg

T2 (level 3) – 8 Rnds on Rx

T1 (level 4) – 7 Rnds on Rx

All below are 10 Rnds…

Int1 – 43/30kg; 22.5/15kg; 8 C2B PU / BOR; 8m HSW

Int2 – 40/25kg; 20/15kg; PU / BOR; 7m HSW

Int3 – 35/20kg; 16/12kg; 8 PU/BOR; 6m HSW/ 2 WW

Beg1 – 30/15kg; 15/10kg; PU (P/G) or Jumping PU/BOR; 2 Half WW

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m)/BOR; 10m BW (str)

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/BOR; 10m BW (Bnt)

then…

2) Complete 5 Rounds of the following for Max Reps:

AMRAP 60 sec – TNG Snatch (Power) (60kg/40kg)

Rest 60 sec

Score = Total Reps

CFA LITE Options:

Rx – DB/KB/BP – 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

Beg3 – 25/17kg; 8/5kg

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 –  Wendy on some walking lunges while following our Online Coaching at home! Good work Wendy!! 

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 – 160620

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 the following FT:

Run 1000m

Rest 2 min

Run 800m

Rest 90 sec

Run 600m

Rest 1 min

Run 400m

Rest 30 sec

Run 200m

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

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

CFA LITE Options:

Int1/2/3/Beg1 – same

Beg2/3 – 800-600-400-200-100m

then…

2) Last complete 1 June 2020…

a) BB Strict Press RM – E2ndMon2ndM for 10 min (5 Rnds)

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

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

OR

b) DB/KB/BackPack Strict Press RM – E2ndMon2ndM for 10 min (5 Rnds)

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

NB – You choose your rep range based on the load you have. Suggested 5-15 Reps! The score is Total Loading

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

LITE Options:

Keep loading at a level, so that great form is 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 – We miss you all!!!! And especially times like these!!!!! 

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

ONLINE WHITEBOARD/COACHING – 150620

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’s Winter online Challenge (wodleague.co.za and @wodleague_sa)

Wodleague Winter Online Challenge 2020 – Workout 2

9 min Amrap:

6 Snatch

3 Over dumbbell burpees

6 Snatch

6 Over dumbbell burpees

6 Snatch

9 Over dumbbell burpees

6 Snatch

12 Over dumbbell burpees

…… Continue with same reps on the snatch and increasing over dumbbell burpees by 3. * Dumbbell weight – 22.5kg male / 15kg female

* Dumbbell snatch (any snatch) from the floor, Must be alternating!

* Burpees standard – Chest flat on the floor, both feet must clear the dumbbell, 2 feet takeoff!

* Continue increasing burpees by 3 reps every round until the 9min cap!

Workout 2 submission deadline next Wednesday 17 June 5pm CAT

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 – 12/8kg; DB Facing Bp SO

Beg3 – 8/5kg; 80/80 SU; Bps

then…

2) Complete 20-18-16-14-12-10-8-6-5-4-2 of the following couplet FT:

Jumping Airsquats

T2B

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Home Equipment/Subs:

BB/DB/KB/B-pack

Find tree branch/rafter OR Lying Toes to hands (holding heavy/fixed object OH)

CFA LITE Options:

T2B Sub – Lying (RX feet to hands)

Int1/2/3 – same

Beg1 – AS, HLR (or Lying F2H)

Beg2 – AS, HKR (or Lying K2H)

Beg3 – Start at 16 Reps – AS, Sitting (K2C)

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 – FUN TIMES!!!! Throwback to our 2018 @EastCapechamps!!!! Don, Alwyn, Wilma and Hannah…taking a break between Workouts!!!!

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

ONLINE WHITEBOARD/COACHING – 130620

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 – Workout of the Day 200606

3 rounds for time of:

20 front squats

7 muscle-ups

♀ 125 lb.(56kg) ♂ 185 lb.(84kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

NB – All LITE Options do 30 reps (Only RX is 20 reps on 84/56kg)

CFA LITE Options:

Rx – Ring or Bar Muscle-ups ; Single Implement (DB/KB/BP) 30 Reps (25kg/15kg)

Rx – Pull-up Sub – BB BOR 15 reps (45kg/32kg) or DB/KB/B-pack 20 reps (Single-arm) on 25/15kg

Int1 – 10 C2B PU, 10 Dips / BOR 43/30kg; 22.5/15kg

Int2 – 10 PU, 8 Dips / BOR 40/25kg; 20/15kg

Int3 – 7 PU, 6 Dips / BOR 35/20kg; 16/12kg

Beg1 – 10 PU (P/G) or Jumping PU, 10 Dips (Jump up lower dwn) / BOR-30/15kg; 15/10kg

Beg2 – 10 RR (1/0.5m), 10 SP-Dips (str) / BOR 20/12kg; 12/8kg

Beg3 – 10 RR (0.5/0m), 10 SP-Dips (bnt) / BOR 15/8kg; 8/5kg

Equipment Options:

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

Dips – Rings/Bar/2 Chairs

then…

2) AMRAP the following for 10 min:

30 sec L-sit

30 sec HS Hold

Score = Total Hold Time

Equipment Options:

2 Chairs/Boxes

CFA 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)

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 and Jemima flying into the weekend!!!! Bonni in the foreground having just finished her Burpee Broad Jumps! This was taken during a Beach WOD earlier this year!! 

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

ONLINE WHITEBOARD/COACHING – 120620

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) AMRAP the following for 30 min:

100 DU

750m Row or 750 SDHP (20kg/12kg)

750m Run

100 DU

Rest 1 min

Score = Total Reps

10 m = 1 Rep

CFA LITE Options:

Row Sub 300 SDHP (20/13kg)

Int1 – 90 DU

Int2 – 80 DU

Int3 – 70 DU

Beg1 – SDHP (16/10kg), 100 SU

Beg2 – SDHP (12/8kg), 90 SU

Beg3 – AMRAP 20, SDHP (8/5kg), 80 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 – Hope you are all doing your Mobility and Prehab Work like me!! Reminder Members – ZOOM class tonight 17:30 – Shoulder Prehab/Rehab!! See you Online!!!!!

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

ONLINE WHITEBOARD/COACHING – 110620

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) Front Rack Walking Lunge (60kg/40kg) – 100 m FT, but EMOM starting at 0 min, complete 7 Strict HSPU

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

DB/KB/BP – 130 m on 25kg/15kg

NB – Use your available load!

Equip:

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

CFA LITE Options:

Rx – DB/KB/BP – 130 m on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg; 5/4 S/HSPU

Int2 – 53/34kg; 22.5/15kg; 1/2 Abmt

Int3 – 50/32kg; 20/12kg; 2/3 Abmt

Beg1 – 45/30kg; 15/10kg; PPU (61/51cm)

Beg2 – 35/22kg; 12/8kg; PPU (51cm/Flr)

Beg3 – 25/17kg; 8/5kg; PPU (Flr/Kns)

then…

2) AMRAP the following for 12 min:

10 Burpee Broad Jumps (1.24m/1m)

20 Hang Power Cleans (60kg/40kg)

Score = Total Reps

CFA LITE Options:

Rx – DB/KB/BP – 26 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; Bp BJ (1/0.8m)

Beg2 – 35/22kg; 12/8kg; Bp BJ (0.8/0.5m)

Beg3 – 25/17kg; 8/5kg; Bp Broad Step (0.6/0.4m)

Equipment Options:

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

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 – Adele on some doorway Pull-ups at home! Good work Adele!! 

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 @urban.espress #UrbanEspressCoffeeCo @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 – 090620

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) AMRAP the following for 12 min:

Min 1 – AMRAP TNG Power Clean (60kg/40kg)

Min 2 – AMRAP T2B

Score = Total Reps

See separate scoring for DB/KB/B-Pack

Rx – DB/KB/B-pack 25 reps on 25/15kg

Home Equipment/Subs:

BB/DB/KB/B-pack

Find tree branch/rafter OR Lying Toes to hands (holding heavy/fixed object OH)

CFA LITE Options:

Rx – DB/KB/B-pack 25 reps on 25/15kg

T2B Sub – Lying

Int1 – 55/38kg; 22.5/15kg

Int2 – 50/35kg; 20/15kg

Int3 – 45/32kg; 16/12kg

Beg1 – 40/29kg; 15/10kg; HLR (or Lying F2H)

Beg2 – 4 Rnds; 30/20kg; 12/8kg; HKR (or Lying K2H)

Beg3 – 3 Rnds; 20/12kg; 8/5kg; Sitting (K2C)

then…

2) AMRAP the following for 15 min (5 Rnds):

AMRAP 2 min – Burden Run (25kg/15kg)

AMRAP 1 min – Burpee DB GTOH (25kg/15kg)

Score = Total Reps

NB – 1 hand must remain on DB for Burpee portion

Alternate the DB on the way down!

10m = 1 Rep (Run)

Home Equipment/Subs:

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

Beg2 – 12/8kg

Beg3 – 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