Featured Image – From left going clockwise…Aidan, Phoebe, Amber, Jay and Jemima with Janet top right…they are completing Synchro Burpee Step Ups at our FUN Fitness Camp this past weekend!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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

REMINDER – there will be no evening classes tonight because of our “Jingle & Mingle” Christmas Function!
There will also be no 5:25 am class on Thursday morning. The next class will be 8:30 Thursday!

RX WOD

1) Yesterday’s WOD – “CrossFit Algoa’s 12 Day’s of Christmas WOD”

OR…

1) CrossFit HQ’s WOD Friday 181123 (161125)

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes

TC = 35 min

Score = Time/TC plus 1 sec/rep missed (Total Time including precise rests)

EXTRAS

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

LITE WOD

1) Yesterday’s WOD – “CrossFit Algoa’s 12 Day’s of Christmas WOD”

OR…

1) Scaling – This is a long workout! Reduce volume as needed to complete within 30-40 min

Scaling
Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. Intermediate athletes can perform this workout as prescribed.

Intermediate Option (Int1):

Same as Rx

Beginner Option (Beg1):

5 rounds, each for time, of:
Run 600 m

TC = 35 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s (Beg3)

5 rounds, each for time, of:
Run 400 m

TC = 35 min

Score = Time/TC plus 1 sec/rep 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 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Some of our CrossFit Algoa Kids after their last class for the year! Each kid received a participation certificate…Well Done!! Keep moving CrossFit Algoa Kids and keep getting better!!!!!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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 WOD

1) This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed. Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

1 Snatch (61kg/43kg)
2 Clean & Jerk (61kg/43kg)
3 Hang Power Cleans (61kg/43kg)
4 Front Squats (61kg/43kg)
5 C2B Pull-ups
6 Pistols (alternating sides)
7 KB Swings (32kg/24kg)
8 HR Burpees
9 Box Jumps Overs (61cm/51cm)
10 T2B
11 Thrusters (61kg/43kg)
12 Muscle-up’s

TC = 40 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) “CrossFit Algoa’s 12 Day’s of Christmas WOD”

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed. Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

Intermediate Option (Int1):
“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

1 Snatch (50kg/35kg)
2 Clean & Jerk (50kg/35kg)
3 Hang Power Cleans (50kg/35kg)
4 Front Squats (50kg/35kg)
5 Pull-ups
6 Pistols – Alt. (Green)
7 KB Swings (24kg/16kg)
8 HR Burpees
9 Box Jump Overs (61cm/51cm)
10 T2B
11 Thrusters (50kg/35kg)
12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

1 Snatch (40kg/25kg)
2 Clean & Jerk (40kg/25kg)
3 Hang Power Cleans (40kg/25kg)
4 Front Squats (40kg/25kg)
5 Pull-ups (P/G)
6 Lunges (alternating sides)
7 KB Swings (20kg/12kg)
8 HR Burpees
9 Box Step Overs (61cm/51cm)
10 Hanging Knee Raises
11 Thrusters (40kg/25kg)
12 Pull-ups (P/G) and 12 Bar Dips (P/G)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg3):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

1 Snatch (20kg/10kg)
2 Clean & Jerk (20kg/10kg)
3 Hang Power Cleans (20kg/10kg)
4 Front Squats (25kg/15kg)
5 Ring Rows
6 Lunges (alternating sides)
7 KB Swings (12kg/5-8kg)
8 HR Burpees
9 Box Step Overs (41cm)
10 Sit-ups
11 Thrusters (20kg/10kg)
12 Ring Rows and 12 Pushups (toes/knees)

TC = 45 min

Score = Time/TC plus 1 sec/rep 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 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Our FUN Fitness Camp was held this past weekend for all Members and transformation Challenge Members! In picture all those who could stay to the very end! We had FUN!!!!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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) Practice Handstands

Score = For Quality

then…

2) Strict C2B Pull-ups – 50 FT

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

3) Strict HSPU – 50 FT

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

4) X-Side Bridge – accumulate 3 min on each side (mix as needed)

TC = 8 min

Score = Total Time

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Practice Handstands – Progressions (Tripod Headstand; Tripod Piked Stand; Piked HS Holds – box)

Score = For Quality

2) Intermediate Option (Int1):

Strict Pull-ups – 50 FT

Beginner Option (Beg1):

Strict Pull-ups (Purple/Green) – 50 FT

(Beg3) Option:
Ring Rows – 50 FT

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

3) Intermediate Option (Int1):

Strict HSPU – 30 FT

Beginner Option (Beg1):

Piked PU – 50 FT (61cm Box/Floor)

(Beg3) Option:
Piked PU – 50 FT (Floor/kneeling)

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

4) Intermediate Option (Int1):

Side Bridge – accumulate 3 min on each side (mix as needed)

Beginner Option (Beg1):

Side Bridge – accumulate 2 min on each side (mix as needed)

(Beg3) Option:
Kneeling Side Bridge – accumulate 2 min on each side (mix as needed)

TC = 8 min

Score = Time/TC plus 1 sec/rep 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 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Please get your last minute tickets for our “Jingle and Mingle” Christmas Party and Prize Giving for this coming Wednesday 12 December! For all the details Click Here …see you there! HOHOHOHO!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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 and LITE WOD’s

Fun Fitness Camp 9:00 – 11:00
Bring refreshments and a light recovery meal. Awesome Urban Espress coffee on sale!

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 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/

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

Featured Image – The Transformation Challenge has been a blast!! We finish up with our FUN Fitness Camp for both T/Challenge Members and also for members not on the T/Challenge tomorrow (Saturday). The FUN Fitness Camp starts 9:00 and ends latest 11:00. Bring some Recovery Food for afterwards. Awesome Urbanespress coffee on sale!! It does not have to be FUN to be FUN!!:)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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 WOD

All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.

1) Clean (squat) and Jerk (split) 2 – E90sOn90s for 12 (8 Rnds) (Max Day)

Score = Load

then…

2) AMRAP 10:

Manmakers (30kgx2/20kgx2)

Score = Total Reps

EXTRAS

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

LITE WOD

All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.

1) Clean (squat) and Jerk (split) 2 – E90sOn90s for 12 (8 Rnds) (Max Day)

Score = Load

then…

2)

Intermediate (Int1)

AMRAP 10:

Manmakers (20kgx2/10kgx2)

Score = Total Reps

Beginner (Beg1)

AMRAP 10:

Manmakers (20kgx2/10kgx2)

Score = Total Reps

T/Challenge (Beg3)

AMRAP 10:

Manmakers (15kgx2/7.5kgx2)

Score = Total Reps

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 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 special CrossFit Algoa Kids class for the Kids from Gem Project! Loads of fun!!!!!! #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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

All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.

1) Strict Press 3 – E2ndMOn2ndM for 10 min (5 Rnds) (count sets >75% 1RM)

Score = Load

then…

2) AMRAP 15 min (5 Rnds):

1st Min – KB Swings (32kg/24kg)
2nd Min – Strict HSPU
3rd Min – Bumper Box Step-overs (61cm/51cm with 20kg/10kg Bumpers)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.

1) Strict Press 3 – E2ndMOn2ndM for 10 min (5 Rnds) (count sets >75% 1RM)

Score = Load

then…

2)
Intermediate (Int1)

AMRAP 15 min (5 Rnds):

1st Min – KB Swings (24kg/16kg)
2nd Min – HSPU (Normal/1 abmat riser)
3rd Min – Bumper Box Step-overs (61cm/51cm with 15kg/5kg Bumpers)

Score = Total Reps

Beginner (Beg1)

AMRAP 15 min (5 Rnds):

1st Min – KB Swings (16kg/10-12kg)
2nd Min – Piked Push-ups (61cm/Floor)
3rd Min – Bumper Box Step-overs (51cm with 5kg/2.5kg Bumpers)

Score = Total Reps

T/Challenge (Beg3)

AMRAP 15 min (5 Rnds):

1st Min – KB Swings (12kg/5-8kg)
2nd Min – Piked Push-ups (Floor/Kneeling)
3rd Min – Bumper Box Step-overs (40cm with 5kg/2.5kg Bumpers)

Score = Total Reps

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 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 – DB Shoulder to Overhead (STOH) on Saturday’s tough WOD! Fun, fun, fun!!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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

All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.

For the rest…

1) OHS 3 (count sets >75% 1 RM) – E2ndMon2ndM for 12 min

Score = Load

then…

2) Complete the following Sprint Chipper FT:
300 DU
60 T2B
30 OHS (70kg/48kg)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

EXTRAS

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

LITE WOD

All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.

For the rest…

1) OHS 3 (count sets >75% 1 RM) – E2ndMon2ndM for 12 min

Score = Load

then…

2)
Intermediate (Int1)

Complete the following Sprint Chipper FT:
200 DU
45 T2B
30 OHS (60kg/40kg)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

Beginner (Beg1)

Complete the following Sprint Chipper FT:
300 Single-Unders
60 HKR
30 OHS (40kg/25kg)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

T/Challenge (Beg3)

Complete the following Sprint Chipper FT:
200 Single-Unders
45 Sit-ups
30 OHS (20kg/10kg)

TC = 12 min

Score = Time/TC plus 1 sec/Rep 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 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 – Thando and Anje on some relaxing recovery!!Always good lounging around after a tough WOD!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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) Complete testing of any of the FiCTOQ tests 1 / 2 / 3A / 3B missed from Thursday through Monday.

Then, for those who have completed testing on all 3 FiCTOQ tests, complete the Nov Challenge if you have not re-tested it or if you did not beat your score. If you have then see further below!

1) CrossFit Algoa’s Nov Challenge
RX
AMRAP 5 min – Burpee Box Jump Overs (61cm/51cm)
NB – these are Box Facing Burpees and BJO’s – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on and jump off/step off and /or clear the box. Any landing permitted on otherside of the box.
Score = Total Reps

For the rest….

1) AMRAP the following for 20 min:
400m Run
30 m HS Walk
20 Goblet Squats (32kg/24kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 90 Reps/Rnd

EXTRAS WOD

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

LITE WOD

1) Complete testing of any of the FiCTOQ tests 1 / 2 / 3A / 3B missed from Thursday through Monday.

Then, for those who have completed testing on all 3 FiCTOQ tests, complete the Nov Challenge if you have not re-tested it or if you did not beat your score.
If you have then see further below!

1) CrossFit Algoa’s Nov Challenge

INTERMEDIATE (Int1)
AMRAP 5 min – BB Facing Burpees
NB – stepping back & up allowed but they must jump over (double foot take-off, double foot landing)

BEGINNER (Beg1)
AMRAP 5 – Burpees
All reps end once athlete lands on the floor after clearing the box/burpee or bring his/her feet together on the burpee
Score = Total Reps

Or for the rest…

1)
INTERMEDIATE (Int1)

AMRAP the following for 20 min:
400m Run
15 m HS Walk or Int2 5 Wall Walks
20 Goblet Squats (24kg/16kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 75 Reps/Rnd

BEGINNER (Beg1)

AMRAP the following for 20 min:
400m Run
30 m Bear Walk (straight arms/legs)
20 Goblet Squats (20kg/12kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 90 Reps/Rnd

T/CHALLENGE (Beg3)
AMRAP the following for 20 min:
400m Run
30 m Bear Walk (Bent arms/legs)
20 Goblet Squats (16kg/8-10kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 90 Reps/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 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 Iain working some overhead virtuosity (doing the common, uncommonly well)!! 

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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

T/Challenge Members to test on exactly the same loads and particular scaled movements as last time, except for the snatch/clean/5RM deadlift where you will aim to beat your load!

RX’ED WOD

1) #FiCTOQ 3A & 3B (https://www.fittestincapetown.com/qualifiers/fictoq-wod-3/)

FiCTOQ 3A – TWO (2) Rounds For Time:
21 Alternating DB-Snatches (22.5kg/15kg)
150 Double Unders
9 Ring Muscle Ups

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed

Tiebreaker: Time for completion of your LAST set of 150 Double Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 1RM Snatch

Score: Heaviest Weight Lifted in pounds (lbs).

Tiebreaker: There is NO Tiebreaker for this WOD.
NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

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

LITE WOD

1) CrossFit Algoa LITE VARIANTS on FiCTOQ 3A & 3B (https://www.fittestincapetown.com/qualifiers/fictoq-wod-3/)

Intermediate Option (Int1):

FiCTOQ 3A – TWO (2) Rounds For Time:
21 Alternating DB-Snatches (20kg/15kg)
100 Double Unders
9 Pull-ups (BW/Black)
9 Ring Dips (Black/Purple)

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed
Tiebreaker: Time for completion of your LAST set of 150 Double Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 1RM Snatch
Score: Heaviest Weight Lifted in kg.
NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups/Pull-ups, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

Beginner Option (Beg 1):

FiCTOQ 3A – TWO (2) Rounds For Time:
21 DB Alt. Snatch (10kg/5kg)
100 Single Unders
9 Ring Rows
9 Push ups (floor/kneeling)

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed
Tiebreaker: Time for completion of your LAST set of Single Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 1RM Clean (any)

Score: Heaviest Weight Lifted in kg.
NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups/Ring Rows, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch (clean) the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

TChallenge Option (Beg 3):

FiCTOQ 3A – TWO (2) Rounds For Time:
21 DB Alt. Snatch (10kg/5kg)
60 Single Unders
9 Ring Rows
9 Push ups (kneeling)

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed
Tiebreaker: Time for completion of your LAST set of Single Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 5RM Deadlift

Score: Heaviest Weight Lifted in kg for 5 Reps
NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

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 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 – Catch Coach Dave and some awesome athletes (@kelly_howitz ; @reggiehufkie @ischkesenekal_shot_discus ; @lux_adams and Lana Krige) from PE at the “All In” Sports Ministry Conference to be held this weekend! Saturday and Sunday still to come so go sign-up and  CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

SPECIALITY CLASS (last class for the year)

8:00 – 9:00 Rope Climbing

RX & LITE WODS

1) Those who missed yesterday’s Re-test FiCTOQ 1 and or FiCTOQ2 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete the following…

1) Complete the following FT:
1 Mile Run (1609m)
100m – 10 x 10 m of 1 Arm Suitcase (35kg/25kg) / other arm Waiter Walking (32kg/24kg) – 5x each arm
50 Burpee BJO (61cm/51cm)
25 Each side STOH with either (DB 35kg/25kg OR DB 32kg/24kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Intermediate Option (Int1)

Complete the following FT:
1 Mile Run (1609m)
100m – 10 x 10 m of 1 Arm Suitcase (30kg/20kg) / other arm Waiter Walking (24kg/16kg) – 5x each arm
50 Burpee BJO (61cm/51cm)
25 Each side STOH with either (DB 30kg/20kg OR KB 24kg/16kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

Complete the following FT:
1200m Run
100m – 10 x 10 m of 1 Arm Suitcase (20kg/10kg) / other arm Waiter Walking (16kg/12kg) – 5x each arm
50 BB Facing Burpees (stepping back, up and over allowed)
25 Each side STOH with either (DB 20kg/10kg OR KB 16kg/12kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

TC Member Option (Beg3)

Complete the following FT:
1200m Run
100m – 10 x 10 m of 1 Arm Suitcase (15kg/7.5kg) / other arm Waiter Walking (12kg/5-8kg) – 5x each arm
50 BB Facing Burpees (stepping back, up and over allowed)
25 Each side STOH with either (DB 15kg/7.5kg OR KB 12kg/5-8kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to the coaches concerning our AFL 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 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