Featured Image – Father Christmas has been training at @CrossFitAlgoa regularly this year in prep for his record breaking Christmas present delivery attempt, to be completed on the eve of 24th December, through to the early hours of the 25th of December!:) We wish you well with your final training for this BIG EVENT Mr Clause!!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Christmas2019 #BirthOfChrist #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Complete 3 Rnds (27 min) of the following for Max Reps:
Min 1-3: DB Box Step Over (30kg,24kg/20kg,16kg at 61cm/51cm)
Min 4-6: C2B Pull-ups
Min 7-9: Shuttle Run 2x50m (100m)

Score = Total Reps

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

LITE WOD

1) Options:
Int1 – DB BSO 25kg,24kg/15kg,16kg at 61cm/51cm
Int2 – Same
Int3 – DB BSO 20kg,24kg/15kg,12kg at 61cm/51cm, PU
Beg1 – DB BSO 20kg,16kg/10kg,12kg at 61cm/51cm, PU (P/G)
Beg2 – DB BSO 15kg,12kg/10kg,8kg at 51cm, RR (1/0.5m)
Beg3/TC – DB BSO 10kg,8kg/7.5kg,5kg at 41cm, RR (0.5/0m)

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 – A reminder – Our Christmas Party and Prize Giving takes place this evening so our last class today is 8:30 to 9:30 at both CrossFit Algoa NEWTON PARK and SUMMERSTRAND! The next class is 12:00 on Wed at NEWTON PARK AND 17:30 SUMMERSTRAND. In shot, Paul flying on his Burpee Box Jump Overs, on Monday’s FUN WOD!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) 1 Segment Snatch Deadlift, 1 Hang Snatch, 3 OHS – E90sOn90s for 12 min (Climb to a Max Day)

Score = Max Load

then…

2) Complete the following for Max Reps:

AMRAP 4 min:
5 Snatch (squat) (60kg/40kg)
30 DU

Rest 3 minutes

AMRAP 3 min:
5 Snatch (squat) (60kg/40kg)
30 DU

Rest 2 min

AMRAP 2 min:
5 Snatch (squat) (60kg/40kg)
30 DU

Score = Total Reps
35 Reps/Rnd

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

LITE WOD

1) Options:
Beginner – Must maintain great form to climb further
Hang Power Snatch plus 5 OHS

then…

2) Options:
Int1 – 55/38kg
Int2 – 50/35kg, 25 DU (30 R/R)
Int3 – 45/31kg, 20 DU (25 R/R)
Beg1 – 40/25kg, SU
Beg2 – 35/20kg, SU
Beg3/TC – 25/15kg, 25 SU (30 R/R)

Cool-down/Trigger Ball/Foam Roll/Stretch

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 – We got out of the Box this past Saturday and completed the PE Hobbie Beach 5km Park run with long time CrossFit Algoa Member, Yolandi “No Rep” Van Tonder, who completed her 50th Park Run! Congratulations Yolandi!!!!!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) AMRAP the following for 14 min:
20 Burpee Box Jump Overs (61cm/51cm)
10 Bar M-ups

Score = Total Reps
30 Reps/Rnd

Then…

2) Last completed 2 July 2018:
Complete 100 m HS Walk FT but starting at 00:00 and EMOM complete 10 KBS (32kg/24kg)

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

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

LITE WOD

1) Options:
Int1 – 8 B/MU
Int2 – 6 B/MU
Int3 – 10 B/MU (B/P) or 10 J-B/MU
Beg1 – B/BSO (61/51cm), PU (P/G)
Beg2 – B/BSO (51/51cm), RR (1/0.5m)
Beg3/TC – B/BSO (41cm), RR (0.5/0m)

then…

2) Options:

Int1 – 80m HSW, 24/16kg
Int2 – 60m HSW, 24/16kg
Int3 – 50m or 33 WW 22/18kg
Beg1 – 33 1/2 WW, 16/12kg
Beg2 – 100m BW (str), 12/8kg
Beg3/TC – 100m BW (bnt), 8/5kg
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

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 – Get down to the Hobbie Beach Park Run today for our classes! Please see all the information below! In shot, the start of our beach shuttle sprint at last years Endurade East Cape Champs!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX & LITE WOD’S

Saturday’s Classes for CrossFit Algoa NEWTON PARK and SUMMERSTRAND will be moved to an off-site location so there will be no classes at 9:00 and no open box thereafter.

Instead we will complete the Hobbie Beach Park Run at 8:00 and then play some fun Games at the beach afterwards! Please bring some food & refreshments to have a picnic afterwards, and don’t forget the sunscreen, caps and swimming kit! Family and friends welcome!!

Crossfit Algoa member Yolandi “No Rep” Van Tonder will be completing her 50^th Park Run this Saturday, and so we will celebrate this great milestone with her!

To partake in the Park Run we all need to complete the following form (https://www.parkrun.co.za/register/?section=form), print the bar code and bring it with you to the run!

NB – Location – choose “PE Hobbie Beach”, complete form, and you will receive an email…print that form to run with!

IT IS FREE BUT YOU MUST REGISTER AND BRING THE BAR CODE!!

TIME – Meet 7:40 at the start of the Pier at Hobbie Beach, Park Run starts at 8:00!

NB – Parking is limited so arrive early or use your legsJ

EXTRAS

Fun Beach Games after the Park Run!

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 CrossFit Algoa Kids Holiday Camp was a blast!!!! A big congrats to all the Kids who attended!! In shot, some of the Kids ready for some musical Wall Ball action!!!! If you are interested in our CrossFit Algoa Kids Program please contact us on the info below…

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) T/Challenge Members must Re-Test on Tests 1/2/3 if they missed any of these from Monday to Wednesday!

Tabata the following with a BB (35kg/25kg):

a) Power Snatch
Rest 2 min

b) OHS
Rest 2 min

c) Clean (power) and Jerk (push)
Rest 2 min

d) Front Squat
Rest 2 min

e) Hang Power Clean
Rest 2 min

f) Thrusters

Score = Total Reps

LITE WOD

1) Options:
Int1/2 – same
Int3 – 30/22kg
Beg1 – 25/18kg
Beg2 – 20/15kg
Beg3/TC – 15/10kg

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 – CrossFit Algoa Kids having tons of fun on Day 1 of their Holiday Camp yesterday!!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoaKids #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Complete any strength testing missed this week (Mon – Front Squat / Tues – Strict Press / Wed – Power Clean)

For those who completed all three tests…complete the following:

Airbike Test – 50/35 Cal for Time

Score = Time

then…

2) T/Challenge Members must Re-Test on Tests 1/2/3 if they missed any of these from Monday to Wednesday!

Complete 3 Rnds of the following FT:
600m Run
30m HS Walk
30m Burpee Broad Jump

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Beg/TC – Reduce loading to maintain great form

2) Options:
Int1 – 25m HSW
Int2 – 20m HSW
Int3 – 15m HSW or 5 WW
Beg1 – 10 Half WW
Beg2 – BW (str) 30m
Beg3/TC – Run 500m, BW (bnt) 30m, Burpee Step Forward

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 – Norm storming his way through his Re-test on Test 2, and smashing his score on the Summer Transformation Challenge at our Summerstrand location on Monday evening!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoaSummerTransformationChallenge #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1)
a) For those who missed the Front Squat – 1RM Test on Monday or Tuesday…please complete today!

Score = Max Load

Warm-up Sequence – 90-100% 1 RM:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
1 @ 90%
Test at 101%-103% or 100% plus a pinch!
Nb – Maintain great form; use a belt; do not be greedy!

OR…

b) If you tested the Front Squat then test the Strict Press – 1RM Test using the same warm-up sequence above!

Score = Load

OR…

c) If you tested both the Front squat and Strict Press then test the 1RM Power Clean today! Use the same warm-up sequence above!

Score = Load

then…

b) Those on the T/Challenge complete on the same level of scaling as the 1st Test!
For the rest, you can adjust the intensity and scale up!

Open Workout 20.5 will be Test 3 for the T/Challenge

1) Reebok CrossFit Games – Open Workout 20.5

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5

WORKOUT 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

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

LITE WOD

1) Options:
Beginner – Must maintain great form to climb further

then…

2) Options:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀14-lb. WB, 9ft
♂20-lb. WB, 10ft

Scaled (Ages 16-54)
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 10ft

Teenagers 14-15
♀10-lb. WB, 9ft
♂14-lb. WB, 9ft

Scaled Teenagers 14-15
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 9ft

Masters 55+
♀C2B PU, 10-lb. WB, 9ft
♂C2B PU, 20-lb. WB, 9ft

Scaled Masters 55+
♀J-C2B PU, 10lb. WB, 8ft
♂J-C2B PU, 14lb. WB, 8ft

FOR ITENSITY
Rx’d (Ages 16-54) – 20-lb. WB, 10ft/14-lb. WB, 9ft

Scaled (Ages 16-54) – PU, 14-lb. WB, 10ft/PU, 10-lb. WB, 9ft

Teenagers 14-15 – 14-lb. WB, 9ft/10-lb. WB, 9ft

Scaled Teenagers 14-15 – PU, 14-lb. WB, 9ft/PU, 10-lb. WB, 9ft

Masters 55+
C2B PU, 20-lb. WB, 9ft/C2B PU, 10-lb. WB, 9ft

Scaled Masters 55+
J-C2B PU, 14lb. WB, 8ft/J-C2B PU, 10lb. WB, 8ft

CFA LITE
Int1/2/3 – Rx
Beg1 – J-C2B, 6.3/4.5kg to 10/9 ft
Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft)
Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft)

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 – Join in on our Fun Fitness HOLIDAY CAMP for kids on Wednesday and Thursday 4th & 5th December!!  We will focus on developing their fitness in a fun and safe environment with activities and games that will include obstacle course racing, rope climbing, ball skills, skipping, and much much more!!

Get your Kids active this holiday and join in!!

RSVP by Tuesday 3rd December

0845086893 (Cindy)

Info@algoacrossfit.com

#CrossFitAlgoaKids #CrossFitAlgoa #CrossFitAlgoaSummerstrand #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1)
a) For those who missed the Front Squat – 1RM Test yesterday…please complete today!

Score = Max Load

Warm-up Sequence – 90-100% 1 RM:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
1 @ 90%
Test at 101%-103% or 100% plus a pinch!
Nb – Maintain great form; use a belt; do not be greedy!

b) For the rest Test Strict Press – 1RM Test using the same warm-up sequence above!

Score = Load

then…

2) Those on the T/Challenge complete on the same level of scaling as the 1st Test!
For the rest, you can adjust the intensity and scale up!

T/Challenge Test 2

AMRAP 14 min:
400 m Run
20 Med Ball Cleans (9.1kg/6.3kg)
15 m Broad Jumps
10 T2B

Score = Total Reps
10m = 1 Rep
85 Reps/Rnd

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

LITE WOD

1) Options:
Beginner – Must maintain great form to climb further

then…

2) Options:
AFL RX Athletes Scale up to 13.6kg/10kg Wall Ball!
Int1/2/3 – same
Beg1 – MB (6.3/4.5kg), HLR
Beg2 – MB (6.3/4.5kg), HKR
Beg3/TC – 15 MB (6.3/4.5kg), SU (80 R/Rnd)

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 – Join in on our Fun Fitness HOLIDAY CAMP for kids!!  We will focus on developing their fitness in a fun and safe environment with activities and games that will include obstacle course racing, rope climbing, ball skills, skipping, and much much more!!

Get your Kids active this holiday and join in!!

RSVP by Tuesday 4th December

0845086893 (Cindy)

Info@algoacrossfit.com

#CrossFitAlgoaKids #CrossFitAlgoa #CrossFitAlgoaSummerstrand #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WODS

1) Front Squat – 1RM Test

Score = Max Load

Warm-up Sequence – 90-100% 1 RM:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
1 @ 90%
Test at 101%-103% or 100% plus a pinch!
Nb – Maintain great form; use a belt; do not be greedy!

then…

2) Those on the T/Challenge complete on the same level of scaling as the 1st Test!
For the rest, you can adjust the intensity and scale up!

T/Challenge Test 1 – AMRAP the following with a 32kg/24kg KB for 12 min:
15 (7/8 e) KB Snatch (hang power)
21 m Waiter Walk (Non-Dominant)
21 m Waiter Walk (Dominant)
15 GHD Sit-ups

Score = Total Reps

NB – AFL Athletes – NOTE increased loading below!

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

LITE WOD

1) Options:
Beginner – Must maintain great form to climb further

then…

2) Options:
For AFL RX athletes – scale up to a 40kg/28kg KB!
Int1 – 24/16kg, 12 GHD SU (or W-SU 24/16kg)
Int2 – 24/16kg, 10 W-SU (24/16kg)
Int3 – 20/12kg, 10 W-SU (20/12kg)
Beg1 – 16/12kg, 10 W-SU (16/12kg)
Beg2 – 12/8kg, 10 SU
Beg3/TC – 12/8kg Russian KBS, 10 SU (AMRAP 9)

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 of our CrossFit Algoa Kids receiving their yearly attendance certificates this week! Good work CrossFit Algoa Kids, Head Kids Coach Cindy and Coach Anje!!!!

If you would like more information on our CrossFit Algoa (Newton Park/Summerstrand) or CrossFit Algoa Kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX & LITE WOD

1) Burden Run (Bumper 20kg/10kg) to 3rd Avenue Dip’s Bridge and back (2.6km) – FT
CFA Summerstrand – 2 x arround block (2km) plus arround field (400m) and arround entrance (200m)

Score = Time

LITE Options: Int1/2 – same ; Int3 – 15/10kg ; Beg1 – 10/5kg ; Beg2 – 5/2.5kg

then…

2) In Teams of 5, AMRAP 15 min:
15 Partner Tyre Flips (270kg/180kg)
30 Synchro Box Jumps (51cm)

Score = Total Reps

CFA LITE Options:
Int1/2/3 – same
Beg1 – 180/90kg (2 on Tyre)
Beg2 – 180/90kg (3 on Tyre)
Beg3/TC – 90/60kg (2 on Tyre)
CFA Summerstrand Tyre Flip Sub – Partner Deadlift (RX – 190/125kg; Beg1 – 125/85kg; Beg2 – 100/70kg; Beg3 70/50kg)

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