Feature Image – Best of luck to Don McLagan from @UrbanEspressCoffeeCo who will be representing South Africa and participating in the World Coffee Tasting Championships in Brazil tomorrow! We are behind you all the way Don!!

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

RX WOD

Those who missed Monday and / Tuesday’s Test/s complete today… This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 3 …

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

Those who missed Monday and / Tuesday’s Test/s complete today… This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 3 …

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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – Everybody loves Wall Balls 🙂 …

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

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

RX WOD

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

For the rest…complete TEST 2 … FiCTOQ 2…

1) #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

7 min AMRAP:
5 Toes To Bar
4 Chest To Bar Pull Ups
3 Hang Squat Clean
2 Front Squats
1 Shoulder to Over Head

(All Barbell Movements: 70kg/47kg)

Score: Total Reps
Tiebreaker: There is NO Tiebreaker for this WOD.
NB: When taking bar from the floor for a Hang Squat Clean at any point, the athlete must first deadlift the bar before going to the Hang.
Any variation of a Shoulder To Over Head is allowed, it can even be a Thruster as in combined with the last Front Squat.

then…with the remaining time (if you have completed all the tests)…

2) Run 3 Rnds of the following FT:
400 m Run
400 m Run carrying a bumper 25kg/15kg

Score = Time

EXTRAS

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

LITE WOD

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

For the rest…complete TEST 2 … FiCTOQ 2…

CrossFit Algoa’s LITE Variants of #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

Intermediate Option (Int1)

7min AMRAP:
5 Toes To Bar
4 Pull Ups
3 Hang Squat Clean
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 55kg/35kg)

Score: Total Reps

Beginner Option (Beg 1)

CrossFit Algoa’s LITE Variant (Beg 1) of #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

7min AMRAP:
5 Hanging Knee Raises
4 Pull ups (assisted – Purple/Green)
3 Hang Squat Cleans
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 30kg/20kg)

Score: Total Reps
Hang Power Clean plus Front Squat allowed for HSC

TC Members Option (Beg 3):

7min AMRAP:
5 Sit-ups
4 RR
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 20kg/10kg)

Score: Total Reps

Tiebreaker: There is NO Tiebreaker for this WOD.
NB: When taking bar from the floor for a Hang Squat Clean at any point, the athlete must first deadlift the bar before going to the Hang.
Any variation of a Shoulder To Over Head is allowed, it can even be a Thruster as in combined with the last Front Squat.

then…with the remaining time (if you have completed all the tests)…

2)

Intermediate Option (Int1)

Run 3 Rnds of the following FT:
400 m Run
400 m Run carrying a bumper 20kg/10kg

Score = Time

Beginner Option (Beg1)

Run 2 Rnds of the following FT:
400 m Run
400 m Run carrying a bumper 10kg/5kg

Score = Time

TC Members (Beg3) – only if you have completed TEST 1 & 2 i.e. tested FiCTOQ 1, 2

Run 3 Rnds of the following FT:
200 m Run
200 m Run carrying a bumper 5kg/2.5kg

Score = Time

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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – Coache Deane pushing Saturday’s class through some clean bar drills! It’s Test Week at CrossFit Algoa… so make sure you get in Tests 1 – 4 over the next week!

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

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

RX’ED WOD

This is a Test week this week…Please make sure that you complete the Workouts according to the specific level of Scaling. Please note all changes made on Itensity.
We will be using the Fittest in Cape Town Online Qualifyer workouts as Benchmark tests on our Transformation Challenge, as well as our November Challenge!

TEST 1

1) FiCTOQ 1 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-1/)

15min AMRAP:
50 Calorie Row or CFA Sub w 50 SDHP (20kg/13kg)
10 Burpees Over the Rower
40 Wall Balls, (9.1kg/6.3kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (61kg/43kg)
10 Burpees Over the Rower
20 Hand Stand Push Ups
10 Burpees Over the Rower
10 Thrusters, (61kg/43kg)
10 Burpees Over the Rower

Score = Total Reps

Tiebreaker: Time for completion of LAST set of 10 Burpees Over the Rower.
Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees

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

LITE WOD

1) CrossFit Algoa’s LITE Variants of FiCT QUALIFIER 19.1 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-1/)

Intermediate Option (Int1):

FiCTOQ 1 – 15min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (20kg/13kg)
10 Burpees Over the Rower
40 Wall Balls, (6.3kg/4.5kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (40kg/25kg)
10 Burpees Over the Rower
20 Hand Stand Push Ups (Floor/2x Abmat Risers)
10 Burpees Over the Rower
10 Thrusters, (40kg/25kg)
10 Burpees Over the Rower

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees 2) Scaling

Beginner Option (Beg1):

FiCTOQ 1 – 15min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (12kg/5kg)
10 Burpees Over the Rower or CFA Sub w 50 SDHP (12kg/5kg)
40 Wall Balls, (4.5kg/3kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (20kg/15kg)
10 Burpees Over the Rower
20 Piked Push-Ups (Toes/Kneeling)
10 Burpees Over the Rower
10 Thrusters (20kg/15kg)
10 Burpees Over the Rower

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees 2) Scaling

TC Challenge Members (Beg3)

FiCTOQ 1 – 15 min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (12kg/5kg)
5 Burpees
40 Airsquats
5 Burpees
30 KB Deadlifts, (12kg/5kg)
5 Burpees Step Over
20 Kneeling Push-Ups
5 Burpees
10 Airsquats
5 Burpees

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees

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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – Yesterday’s 8:30 class … Many members making great gains! Week 1 of the Transformation Challenge is nearly over… congrats to all! You are all doing great!!

#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

8:00 – 9:00 The Clean

RX & LITE WODS

1) CrossFit HQ WOD (181018)

4 rounds for time of:
20 squat cleans
800-m run

Men: 115 lb. (52kg)
Women: 75 lb. (34kg)

Scaling
This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so you can keep moving, ideally completing the set unbroken.

Intermediate Option
4 rounds for time of:
20 squat cleans
800-m run

Men: 95 lb. (43kg)
Women: 65 lb. (30kg)

Beginner Option
4 rounds for time of:
12 squat cleans
400-m run

Men: 65 lb. (30kg)
Women: 45 lb. (20kg)

New T/Challenge Members – BB (PVC-20kg/PVC-10kg) with a cap of 17 min

TC = 35 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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – @Evainsa demo’ing for @fittestincapetown Online Qualifier 19.1 – This workout was released yesterday…go visit fittestincapetown.co.za for workout details! FiCT 2019 is an official sanctioned event to qualify for the 2019 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc).

#FittestinCapeTown #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

RX WOD

1) Complete 3 Rnds of the following FT:
20 m HS Walk
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 15 min:
5 C2B Pull-ups
5 Deficit Strict HSPU (9cm/6cm)
10 Airsquats
10 Box Jump Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Jumping)

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1)
Intermediate Option:
Complete 3 Rnds of the following FT:
10 m HS Walk (OR 4 Wall Walks)
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option:
Complete 3 Rnds of the following FT:
20 m Bear Walk (straight limbs)
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

New TC Members:
Complete 3 Rnds of the following FT:
10 m Bear Walk (straight limbs)
20 m Burpee and step forward

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Intermediate Option:

AMRAP the following for 15 min:
5 Pull-ups
5 HSPU (Men Strict/Women Kipping)
10 Airsquats
10 Box Jump Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Jumping)

Score = Total Reps

Beginner Option:

AMRAP the following for 15 min:
5 Pull-ups (assisted)
5 Piked Push-ups (Feet Floor/kneeling)
10 Airsquats
10 Box Step Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Stepping)

Score = Total Reps

New TC Members:

AMRAP the following for 10 min:
5 Ring Rows
5 Push-ups (toes/kneeling)
10 Airsquats
10 Box Step Overs (40cm)
15 Sit-ups
15 Mountain Climbers (Stepping)

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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – #UrbanEspressCoffeeCo – The Best Coffee in the World @CrossFitAlgoa!!!!

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

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

RX WOD

1)
a) Practice Double-Unders

Score = For Quality

b) Tabata DU

Score = Total Reps

then…

2)
a) Bar Drills for Power Clean and Push Press

b) Complete 21-15-9 of the following FT:
STOH (60kg/40kg)
Jumping Alternate lunges (21-15-9 each leg)

TC = 10 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

1a)

Intermediate Option:
Practice Double-Unders

Beginner Option:
Practice Single-Unders

Score = For Quality

b) Intermediate Option:
Tabata Double-Unders

Beginner Option:
Tabata Single-Unders

New TC Members
Tabata Jump Clap (if battling to jump rope)

Score = Total Reps

then…

2)
a) Bar Drills for Power Clean and Push Press

b)
Intermediate option:

Complete 21-15-9 of the following FT:
STOH (50kg/35kg)
Jumping Alternate lunges (21-15-9 each leg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beginner option:

Complete 21-15-9 of the following FT:
STOH (40kg/25kg)
Alternating Lunges (21-15-9 each leg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

New TC Members

Complete 21-15-9 of the following FT:
STOH (10-20kg/5-10kg) NB – use DB’s as needed
Alternating Lunges (just 21-15-9 for BOTH legs)

TC = 10 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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – Almost all the Transformation Challenge Members seated before our Kick-Off meeting last night! Welcome again to all our 2018 Summer Transformation Challenge Members, as well as all current members who will be taking on the Transformation Challenge!
Reminder tonight – Nutrition Workshop at 19:30

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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

RX WOD

1) Front Squats 3 (Count sets >80% 1RM) – E2ndMo2ndM for 10 min

Score = Load

then…

2) Complete 4 Rnds of the following FT:
400 m Run
8 Muscle-ups

TC = 16 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) Front Squats 3 (Count sets >80% 1RM) – E2ndMo2ndM for 10 min

Score = Load

NB – T/Challenge (New Members) 3 Reps on PVC/7kg/Empty Bar (15kg/20kg)

then…

2) Scaling – Scale the Muscle-ups so that you can complete them in 2-3 sets. New TC Members scale right done as indicated below!

Intermediate Option

Complete 4 Rnds of the following FT:
400 m Run
5 Muscle-ups (Or 10 Pull-ups and 10 Ring Dips)

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete 4 Rnds of the following FT:
400 m Run
8 Ring Rows
8 Kneeling Push-ups

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

NB – T/Challenge (New Members) 200 m Run and 8 RR and 8 Push-ups (kneeling)

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 place 3rd in the Mens 40-44 yrs at this years 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 – Welcome to our 2018 Transformation Challenge New Members, as well as to all our current members who will also be starting the T/Challenge!! The Kick-off Meeting starts tonight at 19:10!! Reminder – there will be no 18:30 class!! (Artwork courtesy of Coach Anje.)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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

RX’ED WOD

1) Last Chance to enter the October Challenge!

RX
Max Unbroken Pull-ups

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Complete 50 Reps FT, of the following complex:
5 x Power Snatch, Snatch (50kg/35kg or 40% 1RM) (10 reps)
5 x Power Snatch, Snatch (60kg/40kg or 48% 1RM) (10 reps)
5 x Power Snatch, Snatch (70kg/50kg or 56% 1RM) (10 reps)
5 x Power Snatch, Snatch (80kg/55kg or 65% 1RM) (10 reps)
5 x Power Snatch, Snatch (90kg/63kg or 73% 1RM) (10 Reps)
5 x Power Snatch, Snatch (100kg/70kg OR 80% 1RM) (10 Reps)

If you cannot Power Snatch the load, then Squat Snatching is allowed!

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Last Chance to enter the October Challenge!

INTERMEDIATE
Max Unbroken Pull-ups (black band)

BEGINNER
Max Unbroken Ring Rows
Men – bottom of ring in line with belly button; toes 1 m in front of rings
Women – top of ring in line with lowest part of collar bone; toes 50 cm in front of rings

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Scaling – Reduce loading to approximate the percentages of 1RM Snatch (squat) if the prescribed loading is heavier than the respective 5 of 1RM.

Intermediate Option
Complete 50 Reps FT, of the following complex:
5 x Power Snatch, Snatch (35kg/25kg or 40% 1RM) (10 reps)
5 x Power Snatch, Snatch (40kg/28kg or 48% 1RM) (10 reps)
5 x Power Snatch, Snatch (50kg/35kg or 56% 1RM) (10 reps)
5 x Power Snatch, Snatch (55kg/38kg or 65% 1RM) (10 reps)
5 x Power Snatch, Snatch (63kg/44kg or 73% 1RM) (10 Reps)
5 x Power Snatch, Snatch (70kg/50kg or 80% 1RM) (10 Reps)

If you cannot Power Snatch the load, then Squat Snatching is allowed!

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option – Power Snatch, OHS allowed for the Squat Snatch

Complete 50 Reps FT, of the following complex:
5 x Power Snatch, Snatch (20kg/10kg or 40% 1RM) (10 reps)
5 x Power Snatch, Snatch (25kg/15kg or 48% 1RM) (10 reps)
5 x Power Snatch, Snatch (30kg/18kg or 56% 1RM) (10 reps)
5 x Power Snatch, Snatch (35kg/20kg or 65% 1RM) (10 reps)
5 x Power Snatch, Snatch (40kg/22kg or 73% 1RM) (10 Reps)
5 x Power Snatch, Snatch (45kg/25kg or 80% 1RM) (10 Reps)

If you cannot Power Snatch the load, then Squat Snatching is allowed!

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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – Speciality Class at 8:00…the Muscle-up! All welcome! In shot, our Fittest Women on Earth (50-54 yrs old) demonstrating how it should be done! (Featured Image courtesy of @natrefphoto)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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

8:00 – 9:00 The Muscle-up

RX & LITE WODS

1) CrossFit HQ WOD (181007 / 090618)

For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

Men: 20-lb. (9.1kg) ball to 10 ft.
Women: 14-lb. (6.3kg) ball to 9 ft.

Scaling
Reduce the reps so the first round of wall-ball shots can be completed unbroken. Throughout the workout each set of reps should require only two to three sets to complete.

Intermediate Option
For time:
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
10 wall-ball shots
10 pull-ups

Men: 20-lb. (9.1kg) ball to 10 ft.
Women: 14-lb. (6.3kg) ball to 9 ft.

Beginner Option
For time:
35 wall-ball shots
35 jumping pull-ups
20 wall-ball shots
20 jumping pull-ups
10 wall-ball shots
10 jumping pull-ups

Men: 10-lb. (4.5kg) ball to 9 ft.
Women: 6-lb. (3kg) ball to 8 ft.

Score = For Time

then…after a precise 3 min rest…

2) Run 1 Mile (with your Wall Ball used above)
RX – 1 mile (1609 m)
INT – 1 mile (1609m)
BEG – 1 km
Rules – Wall Ball cannot touch the ground (if it touches the ground you must do 5 burpees before continuing! NB – ensure your WB does not roll away!!)

Score = Time

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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – Our Summer Transformation Challenge starts Monday 19:10 with our Kick-off meeting. If there are any late entries, please email info@algoacrossfit.com asap! Our Nutrition Workshop will be held on Tuesday at 19:30. Please RSVP for this workshop by Monday 12:00…email info@algoacrossfit.com.

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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

RX WOD

1)
a) Back Squat 3 – E2ndMO2ndM 10 (count sets >75% 1RM)

Score = Load

b) Back Squat 10 (60-65% 1RM)

Score = Load

then…

2) Tabata the following for Max Reps/Calories/Distance:

a) Rowing (Calories)

30 sec Rotation

b) 5 m Shuttle Sprint (1 length = 1 rep)

30 sec Rotation

c) Double Unders

30 sec Rotation

d) BB Facing Burpees

Score = Total Reps & Calories

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1)
a) Back Squat 3 – E2ndMO2ndM 10 (count sets >75% 1RM)

Score = Load

b) Back Squat 10 (60-65% 1RM)

Score = Load

then…

2) Tabata the following for Max Reps/Calories/Distance:

a) Rowing (Calories)

30 sec Rotation

b) 5 m Shuttle Sprint (1 length = 1 rep)

30 sec Rotation

c) Single-Unders

30 sec Rotation

d) BB Facing Burpees

Score = Total Reps & Calories

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 place 3rd in the Mens 40-44 yrs at this years 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