Featured Video – Hannah and Alwyn with friends in the USA after completing the Hero WOD “Murph”, on Memorial Day!!!!!

If you would like more info on our HOME-BASED WORKOUTS during Lockdown please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

ONLINE WHITEBOARD/COACHING – 270520

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) DCC2020 Online Challenge – Workout 2 – Box Jump Step Down/Single Arm Dumbbell Thruster

(https://competitioncorner.net/events/3954/tab/workouts?f=individual&d=21802&w=19559)

Complete as many reps as possible in 15 minute Ascending Ladder of :

Box Jump Step Down

Single Arm Dumbbell Thruster

(Men: 50lbs / Women: 35lbs)

1-1/ 2-2 / 3-3 / 4-4 / etc ..

22.5kg dumbbell, 61cm Box (M)

15kg dumbbell, 51cm Box (F)

Workout Instructions and Movement Standards:

Must step down

Step up not permitted

Full lockout on top of box

Use either arm for the thrusters

Weight: Men: 50LB / Women 35LB

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.)

Video Submission:

Be sure to show the height of your box before starting the workout.

A video is required at the point of submission. Please plan ahead and give yourself ample time to upload before the deadline. Video recording tips link on their website!

CFA LITE Options:

Round KB loading to closest values

Int1/2/3 – same

Beg1 – BJ up, Step down (51/41cm), 15/10kg

Beg2 – Step Up/Down (51/41cm), 12/8kg

Beg3 – Step Up/Down (41/35cm), 8/5kg

Equipment Options:

For the Competition – DB

If you are not entering – Any load (DB/BB/Back Pack/Water Container)

Box/other object to BJ/step-up on

then…

2) AMRAP the following Holds for 12 min:

1 min L-sit

1 min Neutral Hold

1 min Handstand Hold

Score = Total Hold Time during 12 min (i.e. you do not count your resting seconds!)

NB – you must complete 1 movement before being able top move to the next!

LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit, Bar N-Hold, HS Hold (Rev WW hold)

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

Beg3 – F-Bridge, N-Hold (legs bnt), P-Hold (flr)

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 – Rebecca, with Andy (left) and Lance being a human squat rack while training 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 @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 – 260520

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

1) Strict T2B RM – E2ndMon2ndM for 12 min

Score = Total Reps

Home Equipment/Subs:

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

CFA LITE Options:

Int1/2/3 – same

Beg1 – HLR (or Lying F2H)

Beg2 – HKR (or Lying K2H)

Beg3 – Sitting (K2C)

then…

2) AMRAP the following for 12 min:

15 TNG Power Clean and Push Jerk (45kg/30kg)

10 T2B

Score = Total Reps

Rx – DB/KB/B-pack 19 reps on 25/15kg

Home Equipment/Subs:

BB/DB/KB/B-pack and Bar/Towel/Rings OR BOR

BOR – BB (15 reps); Single Arm BOR 19 Reps

CFA LITE Options:

Rx – DB/KB/B-pack 19 reps on 25/15kg

Int1 – 45/30kg; 22.5/15kg

Int2 – 40/25kg; 20/15kg

Int3 – 35/20kg; 16/12kg

Beg1 – 30/15kg; 15/10kg; HLR (or Lying F2H)

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

Beg3 – 15/8kg; 8/5kg; 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 – In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005

 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 – 250520

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) Tempo Front Squat 5 x 5-10 (Last completed 13 May and 26 March 20)

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

NB – Tempo here – Take 3 sec to go down, hold 3 sec in the hole, 3 sec to go up!

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

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) Complete the HERO WOD “JT”:

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005

Complete 21-15-9 of the following FT:

HSPU

Ring Dips

Push-ups

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – same

Int2 – 1/2 Abm;

Int3 – 2/3 Abm;

Beg1 – PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/F-12-9-6);

Beg2 – PPU 51cm/Flr; Seated P-Dips (str), Push-ups (12-9-6 Ts/21-15-9 Kns)

Beg3 – PPU Flr/Kns; Seated P-Dips (bnt), Push-ups (kns/12-9-6 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 – No rope at home for rope climbs!! Members check out our coaching video for all the scaling options and some specific subs! Wendy here on some Jumping Rope Pull-ups, one of our scaled options for Legless Rope Climbs today!!

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 – 230520

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) Practice Legless Rope Climbing

Score = For Quality

Sub – Towel Pull-ups and Towel BOR’s

CFA LITE Options:

Int1/2/3 – same

Beg1 – R-Pulls (ly2stand – str legs)/ Rope/Towel Jumping PU/ T-BOR

Beg2 – R-Pulls (ly2stand – str legs)/ Rope/Towel Rows (1/0.5m)/ T-BOR

Beg3 – R-Pulls (Sit2Stand)/ Rope/Towel Rows (0.5/0m)/ T-BOR

then…

2) CrossFit.com Workout of the Day – 200515 (190415)

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 legless rope climbs, 15-ft. (4.57m) rope

♀ 35-lb. (15kg) dumbbell

♂ 50-lb. (22.5kg) dumbbell

TC = 20 min

Score = Time/TC Plus 1 Sec/Rep missed

Notes:

Equipment – If you do not have a long Rope, use a short rope OR Towel for Rope PU/Rows, or use a towel for BOR (T-BOR) (see coaching video)

RX Sub – 18 Rope/Towell Pull-ups per Rnd (kipping allowed)

CFA LITE:

Rnd to closest values for DB vs KB

Int1 – 20/15kg; 2 RC or 12 R-PU

Int2 – 20/15kg; 4 Half RC or 12 R-PU

Int3 – 16/12kg; 3 Half RC or 8 R-PU

Beg1 – 15/10kg; 9 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Jumping PU/ T-BOR

Beg2 – 12/8kg; 9 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Rows (1/0.5m)/ T-BOR

Beg3 – 8/5kg; 9 R-Pulls (Sit2Stand)/ 18 Rope/Towel Rows (0.5/0m)/ T-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 – One of our CrossFit Algoa and AFL Kids, young Sam on the rower… all the way in Dubai! Keep working hard and smart Sam!!!!! 

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 – 220520

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) Back Squat RM – E90sOn90s for 9 min (6 Rnds, 70% 1RM)

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

Same as on 5 May and 28 April – 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) Complete 100 Single Arm Clusters (22.5kg/15kg) FT, but EMOM starting at 0 min complete 5 Strict HSPU

TC = 15 min

Score = Time/TC plus `1 sec/rep missed

LITE Options:

Rnd to closest values for DB vs KB

Int1 – 20/15kg; 3 S-HSPU

Int2 – 20/15kg; 5 S-HSPU (2/3 Abm)

Int3 – 16/12kg; 5 S-HSPU (1/2 Abm)

Beg1 – 15/10kg; 5 PPU (61/51cm)

Beg2 – 12/8kg; 5 PPU (51cm/flr)

Beg3 – 8/5kg; 5 PPU (flr/kns)

Equipment Options:

Any load (DB/BB/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 – Paul on some modified Russian KB Swings with a DB whilst at home during LOCKDOWN following our @CrossFitAlgoa Online Home Workouts! Good work Paul!!

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 – 210520

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

We will be doing the Dubai’s Online Challenge 2020 Workout 1 today!

If you want to register and/or get more details, please do so on the link below! The competition consists of 1 Workout a week for 3 weeks! NB – You need to do this workout and submit your score by the 22 May. So if you are keen you will need to test and film this workout today to allow time for registration and video uploading!

https://competitioncorner.net/events/3954

1) DCC2020 Online Challenge – Workout 1 (Sub due date 22 May 20)

AMRAP 10 min:

Alternating Single Arm Devil Press

(Men: 50lbs / Women: 35lbs)

Score = Total Reps

Workout Instructions and Movement Standards:

Switch arms on the way down

You can snatch or clean & jerk the weight

Chest to deck

One hand must be on the db while on the floor.

Weight: Men: 50LB / Women 35LB

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.)

CFA LITE Options:

Round KB loading to closest values

Int1/2/3 – same

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

Equipment Options:

For the Competition – DB

If you are not entering – Any load (DB/BB/Back Pack/Water Container)

Mat/Towell (elbows/knees)

then…

2) AMRAP the following for 12 min:

30 sec L-sit

30 sec Neutral Hold

30 TGU Sit-ups (15 e)

Score = Total Reps

50 Reps/Rnd (i.e. 30 sec Holding = 10 reps)

LITE Options:

Round KB loading to closest values

Int1 – same as Rx

Int2 – weak L-s

Int3 – L-s (1 leg str)

Beg1 – T-sit, 15/10kg

Beg2 – T-sit (1 ft dwn), N-Hold (legs bnt), 12/8kg

Beg3 – F-Bridge, N-Hold (legs bnt), 8/5kg

Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towell (elbows/knees)

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

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 – A surfer and a CrossFitter training together… Greg and Wendy keeping fit during LOCKDOWN!! Good work guys!!!!!

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 – 180520

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

Complete the Benchmark – Triple 3 – Reebok CrossFit Games 2014 (Regionals 2018, Event 1)

For Time:

3 km Row

300 DU

3 Mile Run (4.82km)

TC = 49 min

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep

CFA LITE Options:

Row Sub 300 SDHP (20/13kg)

Int1 – Same, Row sub 300 SDHP (20/13kg)

Int2 – 210 DU

Int3 – 180 DU

Beg1 – 2km Row/200 SDHP (16/10), 200 SU, 3.21km Run

Beg2 – 1km Row/100 SDHP (12/8kg), 100 SU, 1.61km Run

Beg3 – 1km Row/100 SDHP (8/5kg), 100 SU, 1.21km Run

Scaling Note…Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long (20-30 minutes).

(games.crossfit.com/workouts/games/2014) (games.crossfit.com/workouts/regionals/2018)

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