Featured Image – One week to set-up of the Nutritech East Cape Champs 2017! The view for our first 3 events for the Individuals… #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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) EMOM for 10 – 3 Clean (*power/squat) and Jerk (any) (load 65-70% 1RM)
* If you did Wednesday – do Power Clean, if you did not do yesterday, do squat clean!

Score = Loading (reps x loading)

then…

2) Sprint the following FT:
5-4-3-2-1 Hang Power Cleans (100kg/70kg)
30-30-30-30-30 DU’s

TC = 5 min

Score = Time/TC plus 1 sec/rep missed

3) HS Holding – accumulate 3 minutes of hold time

Score = Time to accumulate

EXTRAS WOD

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

LITE WOD

1) EMOM for 10 – 3 Clean (*power/power clean, front squat) and Push Press (load 65-70% 1RM)
* If you did Wednesday – do Power Clean, if you did not do yesterday, do power clean, front clean!

Score = Loading (reps x loading)

then…

2) Sprint the following FT:
5-4-3-2-1 Hang Power Cleans (60kg/35kg)
30-30-30-30-30 Single-Under’s

TC = 5 min

Score = Time/TC plus 1 sec/rep missed

3) Piked HS Holding (61cm/51cm) – accumulate 3 minutes of hold time

Score = Time to accumulate

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. 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 fun training this past weekend…Saturday’s class post workout, enjoying the sun! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #crossfitgames #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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) Front Squats 5-4-3-2-1-10 (For max load)

Score = Loading (reps x load)

then…

2) CrossFit.com Workout – Tuesday 170815

4 rounds for time of:
25 push presses, 95 lb. (43kg/29kg)
50-cal. row or Sub – SDHP 50 (20kg/13kg)
100 double-unders

TC = 20 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) Front Squats 5-4-3-2-1-10 (For max load)

Score = Loading (reps x load)

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit.com Workout – Tuesday 170815

4 rounds for time of:
25 push presses (30kg/20kg)
50-cal. row or Sub – SDHP 50 (16kg/10kg)
100 double-unders

TC = 20 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@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Coach Eva assisting Coach Deane with some hand maintenance! Hand maintenance is NB when you rely on your grip daily for training and activities of daily living! The goal is to keep the skin thin, smooth and pliable. Removing excess skin is key to ensuring that you do not get “rips” and “blisters”, and maintain healthy hands! Also keep the skin pliable and strong by keeping it well hydrated with a good hand cream! Wearing hand protection (gymnastics grips) during workouts goes a long way in maintaining healthy hands! Come talk to the coaches for some more specific advice!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1)
a) Practice kipping T2B

Score = For Quality

b) Kipping T2B 3 x RM
Rest precisely 90 sec between Rounds!

Score = Total Reps

then…

2) Complete 5 Rounds for Time of:
400 Run
3 Rope Climbs (legless) 4.1m

TC = 16 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)
a) Practice kipping T2B/Hanging Knee Raises

Score = For Quality

b) Kipping Hanging Knee Raises 3 x RM
Rest precisely 90 sec between Rounds!

Score = Total Reps

then…

2) Complete 5 Rounds for Time of:
400 Run
9 Rope Pulls (Lying to standing)

TC = 16 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@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Coaches Deane, Aidan, and  Eva ran our Nutritech East Cape Champs 2017 (NECC 2017) Judges workshop on Saturday. Well done to all the coaches and to all those who attended the course! We eagerly await our NECC 2017!

#eastcapechamps #nutritechfit #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa  #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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) Isabel – complete 30 Snatches (squat) (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Power Isabel – complete 30 Power Snatches (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) OHS 5-5-5 (for max load)

Score = Load

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of Isabel – complete 30 Snatches (squat) (30kg/20kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) CrossFit Algoa’s LITE VARIANT of Power Isabel – complete 30 Power Snatches (40kg/25kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) OHS 5-5-5 (for max load)

Score = Load

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place
Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Post & Image – Repost from the CrossFit Games… #TBT – Original Nasty Girl and 2011 Spirit of the Games Award winner @anniekimiko. Sakamoto has been to the CrossFit Games five times – once on a team, twice as an individual and twice in the Masters Women 40-44 division, where she finished second in 2016 and third this year.#CrossFitGames #CrossFit # CrossFitWomen #CrossFitMasters (Image and Post courtesy of CrossFit, Inc.)

_______________________________________________________________________________

The Nasty Girl Workout “Annie” is named after Annie Sakamoto! It consists of a couplet of Double-Unders and Sit-ups of 50-40-30-20-10 each for time.

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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 & LITE WOD’s

a) In Teams of 10:
AMRAP the following for 12 min:
5 Tyre Flips (In pairs i.e. 1 flip each per pair) (270kg/180kg) (LITE – 3 people per flip)
10 Synchro Tyre Box Jumps (synchronisation is at top) (LITE – Step-ups)

Score = Total Reps

then…FOR ALL THOSE WHO MISSED YESTERDAY’S WOD COMPLETE (B)! FOR THOSE WHO DID DO IT, CHAT TO THE COACHES ON WORKING SOME WEAKNESSES!

b) 200 m (20 m x 10) Sled Pull with a Rope (standing using arms & legs, no walking backwards is allowed – 2-3 athletes pull at a time!)

Score = Time

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@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Two weeks to the start of the Nutritech East Cape Champs 2017! #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitalgoakids #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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) Practice 15 min of Kipping Ring Dips

Score = For Quality

then…

2) Sled Sprints (moderate loading) – Complete 20 x 20 m sled sprints (rest as required btwn repeats):

Score = Sum of 20 sprint times

EXTRAS

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

LITE WOD

1) Practice 15 min of Kipping Ring Dips

Score = For Quality

(Progressions – Hallow body position – floor; neutral hold rings/bar; dip hold neutral body pos; floor knees up w arms at side; knees up a bottom of dip (slow); knees up at bottom of dip explosive with press out – singles; same but multiples)

then…

2) Sled Sprints (moderate loading) – Complete 20 x 20 m sled sprints (rest as required btwn repeats):

Score = Sum of 20 sprint times

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees.
Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Even our Kids love Burpees! Most people avoid exercise movements that they do not like …this is often because they do not fair well in performing the said movement! In CrossFit, we embrace working your weaknesses! This is done to make you more healthy and more fit, to make you a better person, a better athlete, to make you better at life! Get comfortable being uncomfortable and reap the rewards! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy
#bronscor #luke1v37 #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) Death by “Front Squat” – set the load at BW or 60% of your 1 RM if BW load is greater than 60% of your 1RM

1st min – 1 rep, 2nd min – 2 reps, 3rd min – 3 reps etc…
If you fall out before 10 min, continue AMRAP’ing until 10 min is up

Score = Load (kg) x total Reps to give you a kg volume load (where you fell out at)

then…

2) Complete 21-15-9-6-3 RFT of:
Strict HSPU’s
Walking Lunge (75kg/48kg) – split reps btwn L & R

TC = 12 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) Death by “Front Squat” – set the load at BW or 60% of your 1 RM if BW load is greater than 60% of your 1RM

1st min – 1 rep, 2nd min – 2 reps, 3rd min – 3 reps etc…
If you fall out before 10 min, continue AMRAP’ing until 10 min is up

Score = Load (kg) x total Reps to give you a kg volume load (where you fell out at)

then…

2) Complete 21-15-9-6-3 RFT of:
Piked Push-up’s
Walking Lunge (40kg/25kg) – split reps btwn L & R

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@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Jameel, composing himself before the next minute on Tuesday’s “Death by Burpee Ladder”, with Paul and the rest of the 9am class in the background. Great work to everyone who completed this tough WOD!! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #crossfitgames #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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 the Benchmark Girl WOD “Eva” –
Five Rounds FT of:
Run 800 meters
2 pood (32kg/24kg) KB swing, 30 reps
30 pullups

TC = 45 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) Complete CrossFit Algoa’s LITE VARIANT of the Benchmark Girl WOD “Eva” –
Five Rounds FT of:
Run 800 meters
30 KB swing (24kg/16kg)
30 Pullups (Assisted)

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@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Tiran snatching while Brad watches on, …soaking up some late winter sun!  #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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) WINTER CHALLENGE RE-TESTING – You have until Wednesday to complete Test 2 of this years Winter Challenge Testing (add your score on last weeks programmed day!)

OR…

1) Clean (squat) and Jerk (split) 5-5-5-5-5 (count sets >75% 1RM, go for a max load)

Score = Load

then…

2) AMRAP the following for 11 min:
60 Wall Ball (9.1kg/6,3kg)
100 DU’s

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) WINTER CHALLENGE RE-TESTING – You have until Wednesday to complete Test 2 of this years Winter Challenge Testing (add your score on last weeks programmed day!)

OR…

1) Clean (Power clean, Front Squat) and Push Press 5-5-5-5-5 (count sets >75% 1RM, go for a max load)

Score = Load

then…

2) AMRAP the following for 11 min:
60 Wall Ball (6,3kg/4.5kg)
100 Singles

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@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Tim “walking the dog/s”, Yogan and Alwyn, on some resisted bear crawling! Alwyn Senior and Jaco are doing the same in the background. #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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) WINTER CHALLENGE RE-TESTING – You have until Wednesday to complete Test 2 of this years Winter Challenge Testing (add your score on last weeks programmed day!)

For the rest…

1) Practice Kipping Pull-up’s (Gymnastics or Butterfly) for 20 min
.
Score = For Quality

then…

2) “Death by” BB Facing Burpee Ladder

NB – if you fall out before 20 min’s then continue to AMRAP each minute until 20 minutes.

Score = Total Reps completed before falling out but note total score at 20 min if you fell out before then!

EXTRAS

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

LITE WOD

1) Practice Kipping Pull-up’s (assisted) or Kipping Ring Rows for 20 min

Score = For Quality

then…

2) “Death by” BB Facing Burpee Ladder (Use an empty BB)

NB – if you fall out before 20 min’s then continue to AMRAP each minute until 20 minutes.

Score = Total Reps completed before falling out but note total score at 20 min if you fell out before then!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch