Featured Image – Workout 2 of the #SupportYourLocalBox Fundraiser organised by #CrossFit HQ. Visit Games.CrossFit.com for Event and Registration details! 

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).

#SupportYourLocalBox #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 – 210420

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

a) Reebok CrossFit Games – Support Your Local Box Fundraiser – Workout 3 Description/Video:

https://games.crossfit.com/workouts/open/2021/3

1) Reebok CrossFit Games – Support Your Local Box Fundraiser – WORKOUT 3 (https://games.crossfit.com/workouts/open/2021/3)

WORKOUT 3

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

♀ 35-lb. DBs, 20-in. box

♂ 50-lb. DBs, 24-in. box

Time cap: 20 minutes

Score = Time/TC Plus 1 sec/rep missed

Equipment Options:

Here are some creative substitutes:

• Dumbbell of a different weight
• Plastic milk jug
• Can of food
• Water bottle
• Kettlebell

For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)

In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.

If you don’t have a box, use a sturdy stool, bench, or stair step.

CFA LITE Options:

Int1/2/3 – same

Beg1 – 15kgx2/10kgx2

Beg2 – 10kgx2/7.5kgx2, SU (anchored ft), S-up (51/41cm)

Beg3 – 7.5kgx2/5kgx2, Sit/Stand Thruster, Crunchie or Couch Knee to Chest, Supported S-up (30cm)

then…

2) AMRAP 10 min – Turkish Get-ups for Max Total Loading

Score = Total Loading (BW + Load x reps)

NB – keep reps equal btwn left and right!

CFA LITE Options:

Use a load that you can move with good form!

Beg3 – TGU Sit-up (min 1), then Static assisted Lunges (min 2)

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 – Workout 2 of the #SupportYourLocalBox Fundraiser organised by #CrossFit HQ. Visit Games.CrossFit.com for Event and Registration details! 

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).

#SupportYourLocalBox #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 – 200420

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

We are doing the Reebok CrossFit Games – Support Your Local Box Fundraiser – Workout 2:

https://games.crossfit.com/workouts/open/2021/2

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

1) Reebok CrossFit Games – Support You Local Box Fundraiser – WORKOUT 2 (https://games.crossfit.com/workouts/open/2021/2)

RX – WORKOUT 2

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

Scaled – WORKOUT 2

For time:

50 jumping jacks

15 burpees

35 jumping jacks

12 burpees

20 jumping jacks

9 burpees

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2/3 – same

Beg1 – W2 (SU, Bps)

Beg2 – W2 (SU/Jumping Jacks, Bps – kneeling and supported)

Beg3 – W2 (SU/Supported Jumps, Bps – counter top)

Equipment Options:

Jumprope or No Equipment required

then…

2) Complete 3 Rnds of the following FT:

30 sec L-sit

1 min HS Hold

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit, WW HS Hold

Beg1 – T-sit, 1/2 WW HS Hold

Beg2 – 1 Ft dwn T-sit, Piked Hold (61/51cm)

Beg3 – F-Bridge, Piked Hold (ft)

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 – Congratulations to Emil who won our Feb/March CrossFit Algoa Summerstrand Transformation Challenge! Click here if you missed our announcement!

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 – 180420

Please find the Whiteboard Explanation and Coaching for today’s workout on Itens

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) OHS (single arm) RM – EMOM 10 min for Max Total Loading (60% of 1RM)

NB – Min 1 Non-dominant arm; Min 2 Dominant Arm

Score = Total Loading (Sum of Body Weight + Load x Reps for all 10 Rnds)

NB – Use your available load!

NB – you will need to scale according to the weakest side!

Equip:

DB/KB/Back Pack/Other object that can be held by 1 hand

then…

2) Complete 27-21-15 of the following FT:

OHS (Single Arm) – KB(24kg/16kg) or DB(25kg/15kg)

Strict Pull-ups or 39-33-27 Single Arm Bent Over Row KB(24kg/16kg) or DB(25kg/15kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

NB on BOR split the reps approx in half i.e. 39 (20 L/19 R) etc.

Equip:

OHS and BOR – DB/KB/Back Pack/Other object that can be held by 1 hand

PU – Rafter/branch/towell/Rings

LITE Options:

NB – note Reps for BOR (36-33-27)

Int1/2 – same as Rx;

Int3 – (22.5/12.5kg); S-PU 21-15-9

Beg1 – DB(15/10kg) or KB (16/12kg) ; S-PU (P/G) or Jump PU (mid-forarm)

Beg2 – DB(10/7.5kg) or KB (12/8kg) ; RR (1/0.5m)

Beg3 – DB(7.5/5kg) or KB (8/5kg) ; RR (0.5/0m)

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 – Bonni on Barbell rows with a home-made Barbell, as Abby waits her turn! Awesome 🙂 

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 – 170420

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)

1.1) Do yesterday’s Support Your Local Box Fundraiser…

OR

1.2) Complete the following for Max reps – Tabata the following (24 min total time):

a) Lateral Burpees (Over a line)

Rest 1 min

b) 5 m Shuttle Run (5m = 1 rep)

Rest 1 min

c) SDHP (20kg/12kg)

Rest 1 min

d) Double Unders

Rest 1 min

e) Lateral Burpees (Over line) – Yes finish AGAIN with Burpees! 🙂

Score = Total Reps

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 16/10kg, SU, L-Bp SO
Beg2 – 12/8kg
Beg3 – 8/5kg, Leave out last L-Bps

Equipment:

SDHP – BB/DB/KB/Back pack

Skip Rope (or jump clap)

Timer or Tabata Song – download from Itunes/Spotify or a free Timer app

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 – #SupportYourLocalBox Fundraiser: a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. Three workouts. No registration fee. All contributions support the CrossFit affiliate community.

More details of the event can be found at: https://games.crossfit.com/article/support-your-local-box-fundraiser/open

Click here to register at games.crossfit.com

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 – 160420

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/Whats App, as well as below!

Please note that the warm-up and specific movement coaching are tobe found in the youtube clips below today!

We will also include some shorter youtube clips of each movement!

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 and LITE WODS

Support Your Local Box – Intro and Workout 1 Description:

Introduction and Warm-up of Support Your Local Box Workout 1:

Shorter Specific Mvt Clips courtesy of CrossFit.com:

DB Snatch – https://www.crossfit.com/essentials/the-dumbbell-power-snatch

Push-up – https://www.crossfit.com/essentials/the-push-up

Airsquat – https://www.crossfit.com/essentials/the-air-squat

1) Reebok CrossFit Games – Support You Local Box Fundraiser – WORKOUT 1 (https://games.crossfit.com/workouts/open/2021)

Complete as many rounds as possible in 10 minutes of:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbell snatches, left arm

♀ 35 lb.   ♂ 50 lb.

Score = Total reps

Equipment Options:

The prescribed weight of the dumbbells is 35 lb (15kg). for women and 50 lb. (22.5kg) for men.

However, the workout can be performed with any weight that is suitable for your fitness level.

If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well.

Here are some creative substitutes:

• Dumbbell of a different weight
• Plastic milk jug
• Can of food
• Water bottle
• Kettlebell

For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

CFA LITE Options:

Int1/2/3 – same

Beg1 – 15/10kg, 7/5 PU (toes) (35/33 Reps/Rnd)

Beg2 – 10/7.5kg, PU (Kns)

Beg3 – 7.5/5kg, 7/5 PU (Kns) (35/33 Reps/Rnd)

then…

2) Complete the following FT mixing as you wish:

2 min Front Bridge (lift opp elbow and foot)

2 min Side X-Bridge Left

2 min Side X-Bridge Right

TC – 10 min

Score = Time/Time Cap plus 1 sec/sec missed

Equipment Options:

Mat/Towel

CFA LITE Options:

Int1 – FB (lift 1 leg, alt 5s), SB (X)

Int2 – FB, SB (1 arm up, Knee Bnt 90)

Int3 – FB, SB (1 arm up)

Beg1 – FB, SB

Beg2 – FB (1 knee up), SB (1 knee dwn, 1 up)

Beg3 – FB (kns), SB (kns)

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 – Some pictures from all those who completed “Murph” yesterday! We will post the 2nd lot of pictures tomorrow! Good work ladies and gents!! Awesome 🙂

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 – 140420

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) Power Clean 3-8 Reps – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Loading (Weight x Reps + Weight x Reps for all Rnds)

NB – Choose your reps according to your loading available

Equipment Options:

BB/DB/KB or Backpack

CFA LITE Options:

Reduce loading so that great form is maintained!

then…

2) AMRAP the following for 10 min:

10 Power Cleans (25kg/15kg)

15 Walking Lunges (25kg/15kg)

20 Weighted Sit-ups (25kg/15kg)

Score = Total Reps

*45 Reps/Rnd

Equipment Options:

All Mvts – BB/KB/DB/Back Pack

CFA LITE Options:

Int1/2 – 20/12kg

Int3/Beg1 – 16/10kg

Beg2 – 12/8kg

Beg3 – 10/5kg

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – HERO WOD – MURPH … In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 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 – 130420

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’ED, LITE and HOME WOD

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

1) HERO WOD – MURPH

Complete the following FT with a Weight-vest (9.1kg/6.3kg):

Run 1.6km

100 x Kipping Pull-up

200 x Pushup

300 x Air-Squat

Run 1.6km

TC = 55 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Level 4 -Burden run with WV or Implement (9.1/6.3kg), rest unloaded

Int1 – Murph with NO weight vest

…FOR THOSE WHO HAVE NOT DONE MURPH BEFORE AND FOR THE LITE – YOU WILL BE DOING A 60% MURPH “MINI-MURPH”!

“MINI-MURPH”…

Complete the following FT with a Weight-vest (9.1kg/6.3kg):

Run 1km

60 x Kipping Pull-up

120 x Pushup

180 x Air-Squat

Run 1km

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – Same

Int2 – 6.3kg/4.5kg

Int3 – No Weight vest

Beg1 – 800m Runs, 50 PU (G/P) or Jump PU OR BOR (25/15kg), 90/60 PU (ts), 150 AS

Beg2 – 600m Runs, 50 RR (1/0.5cm) or BOR (20kg/12kg), 50 PU (ts)/75 PU (k), 115 AS

Beg3 – 500m Runs, 50 RR (0.5/0m) or BOR (15kg/8kg), 60 PU (k), 90 AS

Equipment Options:

Weight Vest if you have or burden run with an implement!

If you do not have access to a PU bar or Rings or Rafter/Branch please sub with BOR (Bent over Rows)Substitutions:

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