Featured Image – Paul’s before, during and after pic’s on Friday’s Murph-like workout! Awesome work Paul!!!!

 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

ONLINE WHITEBOARD/COACHING – 080620

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, LITE and HOME WOD

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

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

Here are the details for those keen to register!

To register visit: http://wodleague.co.za/registration.html

Entry Fee R200

Equipment Needed – Jumprope and DB (22.5kg/15kg)

3 Weeks – 3 Workouts (5 June to 19 June)

Workout 1 submission deadline by Wednesday 10 June 5pm CAT

Email score and video – info@wodleague.co.za

Winter Online Challenge – Workout 1

For Time:

100 Double Unders

75 Thrusters

100 Double Unders

* Dumbbell Thruster weights- Male 22.5kg / Female 15kg

* Thrusters may be performed on any arm, must be full squat + full lockout!

* 12 min Time cap

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

If entering – prescribed DB

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

CFA LITE Options:

Int1 – 90/90 DU

Int2 – 80/80 DU

Int3 – 70/70 DU

Beg1 – 15/10kg; SU

Beg2 – 12/8kg; 90/90 SU

Beg3 – 8/5kg; 80/80 SU

then…

2) Strict C2B Pull-ups RM – E2ndMon2ndM for 10 min (5 sets) (Similar 19 May 20)

Score = Total Reps

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

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

CFA LITE Options:

Int1 – 45/30kg; 22.5/15kg; C2B or BOR

Int2 – 40/25kg; 20/15kg; PU or BOR

Int3 – 35/20kg; 16/12kg; PU or BOR

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

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

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

EXTRAS

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 are going upside down today with our Wounded Animal Series!!!! Throwback to Coach Dave handstand walking at the 2019 #Reebok #CrossFitGames in Madison, USA!

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

ONLINE WHITEBOARD/COACHING – 060620

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)

RX, LITE and HOME WOD

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

1) CrossFit Algoa’s benchmark – WOUNDED ANIMAL 2…

Complete the following FT (T2,3):

40 Strict Ring Dips

60 Kipping Ring Dips

…But EMOM complete 7.62 m HS Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Home Purposes – Bar / Box / Chair Dips

CFA LITE:

Int1 – 30 and 50, HSW 5m

Int2 – 25 and 45, HSW 4m

Int3 – 20 and 40 (2/3 abmat), HSW 3m or 1 WW

Beg1 – 80 Dips (B/P) or Jump up lower dwn, 1x Half WW

Beg2 – 80 SP-Dips (str), 7.62m BW (Str)

Beg3 – 80 SP-Dips (bnt), 7.62m BW (Bnt)

then…

2) Complete the follow FT with a BB (50kg/32kg):

30 Power Snatches

30 Squat Snatches

30 OHS

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

RX for Single Implement (DB/KB/BackP) – 36 reps each on 25kg/15kg or 24/16kg

Rnd KB/DB to closest values

CFA LITE Options:

Single implement 36-36-36 reps

Int1 – 45/30kg; 25/15kg

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

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 Eva (@EvainSA) at the 2018 Reebok CrossFit Games…the year that she was the Fittest Women on Earth (Age 50-54 yrs). Eva subsequently underwent major spinal surgery for TB in the spine in 2019 which had some major complications, including a ruptured aorta from the TB whilst in surgery. Eva has subsequently missed competing until recently, following an extensive rehab and recovery process! She has just completed her first online competition, the Dubai CrossFit Championship Online Challenge 2020, for fun and to gauge how her recovery and return has gone! Well done Eva for inspiring all those at CrossFit Algoa and I am sure, all those who know your story!!!!! Image courtesy of CrossFit, inc.

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

ONLINE WHITEBOARD/COACHING – 050620

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 the following FT:

1,6 km Run

into…

3 Rnds of:

30 KB Swings (24kg/16kg)

40 Push-ups

50 Jumping Airsquats

then…

1,6 km Run

TC = 40 min

Score = Time/TC plus 1 sec/rep missed

Rnd DB to closest Values

CFA LITE Options:

Int1 – 24/16kg

Int2 – 20/16kg

Int3 – 20/12kg

Beg1 – 16/10kg; PU (Ts)/30 (ts)

Beg2 – Run 1km e; 12/8kg; 30 PU (Ts)/40 PU (Kns); 40 Airsquat

Beg3 – Run/W 800m e; 8/5kg; 40 PU (Kns)/30 PU (Kns); 30 Airsquat

Equipment Options:

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

EXTRAS WOD

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

COMPETITORS WOD

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – What does your current exercise prescription look like? Anything like this? Is it working for 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 @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

ONLINE WHITEBOARD/COACHING – 040620

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

TC = 12 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

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

then…

2) Complete 5 Rnds of the following FT:

20 C2B Pull-ups

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

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – BB BOR 28 reps/rnd (43/30kg) or DB/KB/B-pack 33 reps (Single-arm) on 25/15kg

Int1 – 43/30kg; 22.5/15kg; 16 C2B PU/BOR

Int2 – 40/25kg; 20/15kg; PU/BOR

Int3 – 35/20kg; 16/12kg; 16 PU/BOR

Beg1 – 30/15kg; 15/10kg; PU (P/G) or Jumping PU/BOR; BSO (61/51cm) or BJ (1/0.8m)

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m)/BOR; BSO (51cm)/ BJ (0.8/0.5m)

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/BOR; BSO (41cm)/Broad Step (0.6m/0.4m)

Equipment Options:

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

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

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 Coach Thando struggling through a tough WOD at our @EastCapeChamps in 2018. Details on our Annual Event are currently on hold with the current COVID-19 Situation in South Africa!!!!! 

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 – 020620

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

1) Complete 5 Rnds of the following FT:

400m Run

20 Front Squats (60kg/40kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Rx – DB/KB/B-pack 25 reps on 25/15kg

Home Equipment/Subs:

BB/DB/KB/B-pack

CFA LITE Options:

Rx – DB/KB/B-pack 25 reps on 25/15kg

Int1 – 55/38kg; 22.5/15kg

Int2 – 50/35kg; 20/15kg

Int3 – 45/32kg; 16/12kg

Beg1 – 40/29kg; 15/10kg

Beg2 – 4 Rnds; 30/20kg; 12/8kg

Beg3 – 3 Rnds; 20/12kg; 8/5kg

then…

2) L-sit Max Hold Time – EMOM for 12 min

Score = Total Time Held

NB – This is 1 Max Hold attempt EMOM

LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit

Beg2 – T-sit (1 Ft dwn)

Beg3 – F-Bridge

Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towell (elbows/knees)

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 – In case you were wondering…@Schmolly.CrossFitAlgoamascot is still putting in the hard smart work everyday!!!!! ARE 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).

#SchmollytheCrossFitAlgoamascot #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

ONLINE WHITEBOARD/COACHING – 010620

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)

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

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!

then…

2) AMRAP the following for 15 min with a BB 35/25kg OR DB/KB/BackP 25kg/15kg:

6 Burpee GTOH (Devil’s Press)

9 Power Snatches

12 OHS

Score = Total Reps

CFA LITE Options:

Int1 – 35/25kg; 25/15kg

Int2 – 30/20kg; 20/15kg

Int3 – 25/17kg; 15/12kg

Beg1 – 20/15kg; 15/10kg

Beg2 – 15/12kg; 12/8kg

Beg3 – 12/8kg; 8/5kg

Equipment Options:

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

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 “RYAN” – Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. He is survived by his parents, Andrew and Jackie. First posted Oct. 8, 2008

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

ONLINE WHITEBOARD/COACHING – 300520

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) The Hero WOD – Ryan…

Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call.

He is survived by his parents, Andrew and Jackie.

First posted Oct. 8, 2008

Ryan – Five rounds for time of:

7 Muscle-ups

21 Burpees

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – Ring or Bar Muscle-ups

Rx – Pull-up Sub – BB BOR 15 reps 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)

then…

2) Burden Run (25kg/15kg) 1 mile (1609m) FT (last complete 15 May 20)

Score = Time

LITE Options:

Int1 – 20/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg; 1 km

Beg3 – 8/5kg; 1 km

Equipment Options:

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

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our 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 – Teresa focused while completing front squats at home! 

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

ONLINE WHITEBOARD/COACHING – 290520

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) Tabata the following for Max Reps:

a) TNG Power Cleans

Rest 1 min

b) Push Press

Rest 1 min

c) Hang Power Cleans

Rest 1 min

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

Rest 1 min

e) DU

Rest 2 min

Score = Total Reps

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

Rnd KB to closest Values

CFA LITE Options:

Int1 – 35/25kg; 25/15kg

Int2 – 30/20kg; 20/15kg

Int3 – 25/17kg; 15/12kg

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

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

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

Equipment Options:

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

EXTRAS WOD

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

COMPETITORS WOD

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch