Featured Image – Yvette coaches her dogs on some Step-ups, as Lance works on his pull-ups in the background, at home during LOCKDOWN!!!!

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 – 150520

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

We completed this Benchmark on 23 March 20 (7.5 weeks ago)… let’s see how you have progressed over the past 7.5 weeks!

1) The benchmark “Angie” – Complete the following FT:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home-Based Angie – If no Pull-up bar sub with Towell PU/Jumping PU OR 50 Burpees (save under Home-Based Angie on Itensity)

Int1/2/3 – same or 100 Towell PU or 50 Bps

Beg1 – PU (P/G) or Jumping PU or 45 Bps, 80/60 Push-U (ts)

Beg2 – 80 RR (1/0.5m) or 80 Jump PU or 40 Bps, 80 Push-U (kns)

Beg3 – 60 RR (0.5/0m) or 60 Jump PU or 30 Bps, 60 Push-U (kns)

then…

2) Burden Run (25kg/15kg) 1 mile (1609m) FT

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 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 -The new @ReebokSouthAfrica #NanoX has arrived!! Check out Coach Dave’s brand new pair courtesy of @ReebokSouthAfrica! Go to www.reebok.co.za and selected retail stores that are open to trade .. to kick things off they are offering a 30% discount on ALL apparel and footwear! Jump in on the action ASAP!!!!

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).

#NanoX #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 – 140520

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email and 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) AMRAP the following for 12 min:

20 Single Arm KB/DB Swing (24kg/16kg)

30 sec Front Bridge (lift opp arm/leg 5 sec)

Score = Total Reps

30 Reps/Rnd (i.e. 30 s FB = 10 reps)

LITE Options:

Round KB loading to closest values

Int1 – 20/15kg

Int2 – 20/15kg; FB (1 arm/leg up)

Int3 – 16/12kg; FB (1 arm/leg up)

Beg1 – 15/10kg; FB

Beg2 – 12/8kg; FB (Knee – 1 leg up)

Beg3 – 8/5kg; FB (Kns)

Equipment Options:

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

Mat/Towell (elbows/knees)

then…

2) AMRAP the following holds for 10 min:

30 sec Neutral Hold

30 sec HS Hold

30 sec Planche Hold

30 sec Push-up Hold (W Opp Sh Taps)

Score = Total Reps

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

LITE Options:

Round KB loading to closest values

Int1/2/3 – Same

Beg1 – HS Hold (Rev WW hold)

Beg2 – N-Hold (legs str), P-Hold (51cm), PU-H (Chair 1 ft up), PU-H (Wght Trsf)

Beg3 – N-Hold (legs bnt), P-Hold (flr), PU H (Chair), PU-H kns (opp shl taps)

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 – Don, Slade, Bonni, Amber, Emil, Lance, Audrey and Amy getting in their home WOD’s! Good work to them and everyone hitting the Home Based Workouts during Stage 4 of LOCKDOWN!!!!!

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

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:)

ONLINE WHITEBOARD/COACHING – 060520

RX’ED, LITE and HOME WODS

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

1) Tempo Front Squat 5 x 5-10 (Last completed 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 10 Rnds of the following FT:

10 Thrusters (25/15kg)

50 DU

10 Push-ups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 25/15kg, 45 DU

Int2 – 22.5/15kg, 40 DU

Int3 – 20/15kg, 35 DU

Beg1 – 15/10kg, SU, 7/5 PU (ts)

Beg2 – 10/7.5kg, 45 SU, 5 PU (ts), 10 PU (kns)

Beg3 – 7.5/5kg, 40 SU, PU (kns)

Equipment Options:

Loading – today the loading can be a BB/DB/KB

Rnd KB to closest DB loading

Skip Rope

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 “DT” – In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009.

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 – 110520

Please find the Whiteboard Explanation and Coaching for today’s 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

HERO WOD “DT” – In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009.

1) Complete the HERO WOD “DT” – 5 RFT with (BB 70kg/49kg):

12 Deadlifts

9 Hang Power Cleans

6 STOH

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

If you do not have a BB then use a single arm implement…

b) Complete the Single-implement HERO WOD “DT” – 5 RFT with DB/KB/Backpack (24-25kg/15-16kg):

17 Deadlifts

13 Hang Power Cleans

9 STOH

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed

Equipment Options:

RX – BB (70kg/49kg) BUT RX with KB (24kg/16kg) or DB (25kg/15kg) has the following rep scheme 17 DL, 13 HPC, 9 STOH

BB or DB/KB/Back pack (NB for these lighter implements you an extra 12 reps per Rnd)

CFA LITE Options:

RX – KB 24/16kg / DB 25/15kg

Int1 – 65/45kg / KB 20/12kg, DB 20/12kg

Int2 – 60/42kg, KB/DB same

Int3 – 55/38kg / KB 16/12kg / DB 20/10kg

Beg1 – 45/30kg / KB 16/12kg / DB 15/10kg

Beg2 – 35/20kg / KB 12/8kg / DB 10/7.5kg

Beg3 – 25/15kg / KB 8/5kg / DB 7.5/5kg

then…

2) Complete the following Holds FT, resting as needed:

L-sit 90 sec

HS Hold 90 sec

X Side Bridge (Non-D) 90 sec

X Side Bridge (Dom) 90 sec

Rear Bridge (alt 1 leg 5 s) 90 sec

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

NB – complete the hold before moving on

CFA LITE Options:

Int1 – same

Int2 – Weak L-sit, SB (1 arm up, Knee Bnt 90), RB

Int3 – L-sit (1 leg str), SB (1 arm up), RB

Beg1 – T-sit, SB, Rev WW HS hold, RB (block at mid calf)

Beg2 – T-sit (1 ft dwn), Piked Hold (61/51cm) Chair RB (Legs str)

Beg3 – FB (T), SB (kns), Piked Hold (flr), Chair RB (Legs 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 – Coach Anje getting in her Turkish Get–ups at home for breakfast! Good work Coach Anje!

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 – 090520

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

RX, LITE and HOME WOD

1) CrossFit.com Workout of the Day (200427)

Push press 10-10-10-10-10 reps

Score = Load

NB – If you have a Single Arm implement complete 10 reps on the Left and 10 reps on the Right (score is load x 2 i.e. 20kg DB is 40 kg score)

NB – take from Floor

Equipment Options:

If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments

BB/DB/KB/Backpack etc.

CFA LITE:

Reduce Loading so that great form is maintained!

then…

2) CrossFit.com Workout of the Day (200426)

Complete as many rounds as possible in 12 minutes of:

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

20 Single-leg Squats, alternating

Score = Total Reps

Equipment Options:

BB/DB/KB/Backpack etc.

Sub w Thrusters if no Wall Ball RX (25kg/15kg) for any implement!

CFA LITE:

Reduce Loading so that great form is maintained!

Int1 – WB/sub Thr (25/15kg)

Int2 – WB/sub Thr (25/15kg); Ass. Pistols

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 20/12kg; Pistols (hip crease just above horiz)

Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); Lunges (alt.)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; Lunges (alt.)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; Static Lunges

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 – Go Check out “Super-Mom” Coach Sam’s motivational video at our NEWS BLOG… to get there fast… CLICK HERE!

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 – 010520

Please find the Whiteboard Explanation and Coaching for today’s workout here:

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX, LITE and HOME WOD

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

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

AMRAP 5 min:

50 SDHP (20kg/12kg)

25 Lat. Facing Burpees

AMRAP 10m Shuttle Run

Rest 2 min

Score = Total Reps (all 5 Rnds, all Mvts)

10m = 1 rep on Shuttle Run

NB – 33 min Total Time

CFA LITE Options:

Int1/2

Int3 – 22 LF Bps

Beg1 – 16/10kg; 20 LB Bps;

Beg2 – 12/8kg; 16 LF Bps (Step Over)

Beg3 – 8/5kg; 12 LF Bps (Step Over)

Equipment Options:

Any implement (Sandbag/BB/KB/DB/Back pack etc)

Lat Facing Bps (over a line or empty bar today – i.e. low)

EXTRAS WOD

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has

coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /

1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Throwback to a Beach WOD from earlier this year when going to the Beach seemed like a simple issue… Makes one realise how priviledged we were during healthier world times before the COVID-19 pandemic! 

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 – 070520

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 the following On The Minute (OTM) ladders until you cannot keep pace with the designated reps:

a) Turkish Get-up (25kg/15kg) OTM Ladder

Score = Total Load (Sum of – Body weight x load x reps)

Rest 2 min

b) C2B Pull-ups OTM Ladder

Score = Total Reps

Rest 2 min

c) Thrusters (25kg/15kg) OTM Ladder

Score = Total Reps

Load – Use a BB/DB/KB/Back Pack

NOTES:

PS – scale appropriately (you want to get to at least the 10 min mark, with the exception on the TGU)

TGU – Min 1 complete 1 rep on the left arm, Min 2 – complete 2 reps on R arm, Min 3 – complete 3 reps on L arm etc…

PU/Thrusters – Min 1 = 1 Rep; Min 2 = 2 Reps

You stop when you can no longer maintain the set number of reps in the minute!

The reps do not need to be unbroken (i.e. you can take any number of sets to complete the designated number of reps in each min)

S-BOR – Single arm BOR (split set reps 50:50)

LITE Options:

Keep loading at a level, so that great form is maintained!

Round KB loading to closest values

Int1 – 20/15kg; C2B PU or S-BOR

Int2 – 20/15kg; PU or S-BOR

Int3 – 16/12kg; PU or S-BOR

Beg1 – 15/10kg; PU (G/P) or S-BOR

Beg2 – 12/8kg; RR (1/0.5m) or S-BOR

Beg3 – 8/5kg; RR (0.5/0m) or S-BOR

Equipment Options:

Any implement (Sandbag/BB/KB/DB/Back pack etc)

Bar/rafter/branch/towel OR Lying Leg lifts (holding heavy/fixed object OH)

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 – Elmay, before or after…???, her 10km run over the weekend! 

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).

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ONLINE WHITEBOARD/COACHING – 060520

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) Strict Dips (Ring/Bench) RM – E2ndMon2ndM for 12 min

Score = Total Loading (Sum of Weight x Reps)

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

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

Equip:

Box/Rings/Bars/Chairs

CFA LITE Options:

Int1 – SD

Int2 – SD

Int3 – SD

Beg1 – SD Jumpup, lower dwn (Weight factor 0.7)

Beg2 – SPD (str) or Chair Dips (Str) (Weight factor 0.6)

Beg3 – SPD (bnt) or Chair Dips (Bnt) (Weight factor 0.5)

then…

2) Complete 3 Rnds of the following FT:

30 Box Step Overs (25kg/15kg at 61cm/51cm) OR Walking Lunges (25/15kg)

30m Handstand Walking

30 Implement Facing Burpees

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Loading – today the loading can be a BB/DB/KB and reps will count equally (try hold in Farmers walk position)

BSO/WL – 1 step = 1 Rep

Rnd KB to closest DB loading

CFA LITE Options:

Int1 – 25/16kg, HSW 25m

Int2 – 22.5/15kg, HSW 20m

Int3 – 20/15kg, HSW 15m or 5 WW

Beg1 – 15/10kg, WW (5x Half WW)

Beg2 – 10/7.5kg, BW (str), Bps (StepO)

Beg3 – 7.5/5kg, BW (bnt), Bps

Equipment Options:

Box

Load – BB/KB/DB/Back Pack

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