Featured Image – “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”  Image courtesy of @youversion

‭‭Luke‬ ‭2‬:‭11‬ ‭ESV‬‬

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 241224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

The Box is closed today but check the WHATS APP group to see if anyone is going in! See both Box and Holiday WODS below!

1) Box Wod …

AMRAP 12 min with a partner:

Low Bar Push 6m, Standing Sled Pull 6m  (35kg sled plus 50kg/20kg)

Nb – go 1 for 1 but if 1 partner needs to rest the other can continue and do additional reps

Score = Total Distance (1m is 1 Rep)

(I.e. each length 6 reps so 10 length is 60 reps)

LITE:

Int3 – Sled (35kg plus 40/15kg)

Beg1 – Sled (35kg plus 30/10kg)

Beg2 – Sled (35kg plus 20/0kg)

Beg3 – Sled same B2

1) Box/Holiday WOD…

Run the following intervals, completing 3 Rnds FT: 

100m 

Rest 30 sec

200m 

Rest 45 sec

300m 

Rest 60 sec

400m 

Rest 2 min 

Score = Time including all the rests 

Nb- Time stops after the last 400m

LITE:

Beg2/3 – 50-100-200-300m intervals 

Then…

2) Box and Holiday WOD…

HS Walk 200m FT but everytime you fail complete 10 V-ups and 10 Jump Squats (feet must leave floor) – FT

TC – 20 min

Score = Time/TC plus 1 sec/Rep missed

LITE:

Int1 – 150m but complete buy-in every 10m

Int2 – 120m but complete buy-in every 10m

Int3 – 30 WW or 100m HSW but complete buy-in every 10m or after every 3rd WW

Beg1 – 30 Half WW, 7 Bent knee V-ups, 7 airsquats after every 3rd rep

Beg2 – 30 1-Step WW, 5 Sit-ups, 5 airsquats after every 3rd rep

Beg3 – 30 WormW, 5 Crunchies, 5 airsquats after every 3rd rep

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – Kylie and Eva last week at CrossFit Creative in Melbourne, Australia! Eva and Kylie competed a few times together and they placed 1st and 2nd respectively at the CrossFit Games Finals in 2018 for their Masters division!!

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 231224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Climb to a Max Day on the following complex:

3 Deadlifts, 2 Hang Power Cleans, 1 Push Jerk

Score = Load

LITE:

Beg2/3 – Push Press allowed

Then…

2) Complete the following escalating rounds of “DT” FT:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (60/42kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/49kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (80/55kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (90/63kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (100/70kg)

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

LITE:

Int1 – 50/35-60/42-70/49-80/55-90/63

Int2 – 40/28-50/35-60/42-70/49-80/55

Int3 – 30/20-40/28-50/35-60/42-70/49

Beg1 – 20/15-30/20-40/28-50/35-60/42

Beg2 – 20/15-20/15-30/20-40/28-45/30

Beg3/TC – 15/9-15/9-20/15-25/17-30/20

Holiday WOD…

Just complete no. 2… fill a rucksack or bag with clothes/books and AMRAP 20 min of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Score = Total Reps

NB – this is a long workout so the rucksack/bag does not need to be heavy!

OR COMPLETE THESE ALTERNATIVE WODS IF COMPLETED YESTERDAY…

1) AMRAP 14 the following:

Athlete 1 – 6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)

Athlete 2 – AMRAP DU-CO

Athlete 3 – AMRAP Bar Muscle-up

Athlete 4 – AMRAP Med Ball Clean Wall Balls (10kg/6.3kg to 10ft/9ft)

Score = Total Reps

Sled – each length 3 reps (2m= 1Rep)

I.e. 6 lengths is 18 reps

New Mvt – Med Ball Clean Wall Balls – this is a med ball clean into a wall ball (like a cluster)

LITE:

Int1 – same

Int2 – BMU (B/P)

Int3 – BMU (P/G), Sled (35kg plus 40/15kg)

Beg1 – SU, PU (P/G), WB (6.3/4.5kg, 10ft/9ft), Sled (35kg plus 30/10kg)

Beg2 – SU, RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), Sled (35kg plus 20/0kg)

Beg3 – SU, RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), Sled same B2

Holiday Wod:

AMRAP 25 min of the following:

200m Run

20 DU-CO or 50 Jump double clap

20 Bent Over Row (with rucksack/bag)

20 Thrusters (with rucksack/bag)

Score = Total Reps (note load)

LITE:

Beg1 – SU or jump claps; reduce loading

Beg2 – SU or jump claps; 15 reps (reduce loading)

Neg3- SU or jump claps; 15 reps (reduce loading)

then…

2) Strongman Met Con:

AMRAP 5 min:

1-2-3-4-5-6-7-8-9 etc…Sandbag Cleans (60kg/40kg

1-2-3-4-5-6-7-8-9 etc… x10m SB Belly Carry (60kg/40kg)

Score = Total Reps

LITE:

5m is 1 Rep

Int1 – 8 reps each; carries 45m

Int2 – 7 reps each; carries 40m

Int3 – 6 reps each; carries 35m

Beg1 – 40/30kg

Beg2 – 30/20kg

Beg3 – 20/13kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image -FUN as always after class!! 🤩 🎅🔥🎄✝️💥🌶️🤪🎄🎅✝️

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 211224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Climb to a Max Day on the following complex:

3 Deadlifts, 2 Hang Power Cleans, 1 Push Jerk

Score = Load

LITE:

Beg2/3 – Push Press allowed

Then…

2) Complete the following escalating rounds of “DT” FT:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (60/42kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/49kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (80/55kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (90/63kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (100/70kg)

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

LITE:

Int1 – 50/35-60/42-70/49-80/55-90/63

Int2 – 40/28-50/35-60/42-70/49-80/55

Int3 – 30/20-40/28-50/35-60/42-70/49

Beg1 – 20/15-30/20-40/28-50/35-60/42

Beg2 – 20/15-20/15-30/20-40/28-45/30

Beg3/TC – 15/9-15/9-20/15-25/17-30/20

Holiday WOD…

Just complete no. 2… fill a rucksack or bag with clothes/books and AMRAP 20 min of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Score = Total Reps

NB – this is a long workout so the rucksack/bag does not need to be heavy!

OR COMPLETE THESE ALTERNATIVE WODS IF COMPLETED YESTERDAY…

1) AMRAP 14 the following:

Athlete 1 – 6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)

Athlete 2 – AMRAP DU-CO

Athlete 3 – AMRAP Bar Muscle-up

Athlete 4 – AMRAP Med Ball Clean Wall Balls (10kg/6.3kg to 10ft/9ft)

Score = Total Reps

Sled – each length 3 reps (2m= 1Rep)

I.e. 6 lengths is 18 reps

New Mvt – Med Ball Clean Wall Balls – this is a med ball clean into a wall ball (like a cluster)

LITE:

Int1 – same

Int2 – BMU (B/P)

Int3 – BMU (P/G), Sled (35kg plus 40/15kg)

Beg1 – SU, PU (P/G), WB (6.3/4.5kg, 10ft/9ft), Sled (35kg plus 30/10kg)

Beg2 – SU, RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), Sled (35kg plus 20/0kg)

Beg3 – SU, RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), Sled same B2

Holiday Wod:

AMRAP 25 min of the following:

200m Run

20 DU-CO or 50 Jump double clap

20 Bent Over Row (with rucksack/bag)

20 Thrusters (with rucksack/bag)

Score = Total Reps (note load)

LITE:

Beg1 – SU or jump claps; reduce loading

Beg2 – SU or jump claps; 15 reps (reduce loading)

Neg3- SU or jump claps; 15 reps (reduce loading)

then…

2) Strongman Met Con:

AMRAP 5 min:

1-2-3-4-5-6-7-8-9 etc…Sandbag Cleans (60kg/40kg

1-2-3-4-5-6-7-8-9 etc… x10m SB Belly Carry (60kg/40kg)

Score = Total Reps

LITE:

5m is 1 Rep

Int1 – 8 reps each; carries 45m

Int2 – 7 reps each; carries 40m

Int3 – 6 reps each; carries 35m

Beg1 – 40/30kg

Beg2 – 30/20kg

Beg3 – 20/13kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image -FUN as always after class!! 🤩 🎅🔥🎄✝️💥🌶️🤪🎄🎅✝️

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 201224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Climb to a Max Day on the following complex:

3 Deadlifts, 2 Hang Power Cleans, 1 Push Jerk

Score = Load

LITE:

Beg2/3 – Push Press allowed

Then…

2) Complete the following escalating rounds of “DT” FT:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (60/42kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/49kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (80/55kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (90/63kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (100/70kg)

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

LITE:

Int1 – 50/35-60/42-70/49-80/55-90/63

Int2 – 40/28-50/35-60/42-70/49-80/55

Int3 – 30/20-40/28-50/35-60/42-70/49

Beg1 – 20/15-30/20-40/28-50/35-60/42

Beg2 – 20/15-20/15-30/20-40/28-45/30

Beg3/TC – 15/9-15/9-20/15-25/17-30/20

Holiday WOD…

Just complete no. 2… fill a rucksack or bag with clothes/books and AMRAP 20 min of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Score = Total Reps

NB – this is a long workout so the rucksack/bag does not need to be heavy!

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – Another 12 Days of Christmas Class from last week Friday 🤩 🎅🔥🎄✝️💥🌶️🤪🎄🎅✝️

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 191224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) In Teams of 4, working in pairs, complete the following FT:

100 Synchro C2B Pull-ups

100 Synchro Wall Balls (10kg/6.3kg)

100 Synchro T2B

100 Synchro KB Swing (32kg/24kg)

I.e. 2 work in synchro, 2 rest (split approx 50:50)

TC = 24 min

Score = Time/TC plus 1 sec/rep missed

NB – If alone complete half the reps for time in half the TC!

LITE:

Int1 – 28/20kg

Int2 – PU, 24/16kg

Int3 – PU, 20/16kg

Beg1 – PU (P/G), WB 6.3/4.5kg-10/9ft, HLR, 16/12kg

Beg2 – RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, 12/8kg

Beg3 – RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, 8/5kg

Holiday Wod:

AMRAP 16 min of:

50 Pull-ups or Jumping Pull-ups

50 Jumping Airsquats (feet just leave floor)

50 V-ups

100 Step-ups (find a high step or use 2 steps)

Nb – if nothing to pull-up on complete 100 Mountain climbers (big steps)

LITE:

Beg1 – bent knee V-ups

Beg2 – 40 reps e, 80 reps S-up, crunchies

Beg3 – 35 reps e, 70 reps S-up, crunchies

then…

2) AMRAP 10 min – In Teams of 4, Double Under Relay:

Two Athletes working at a time AMRAP DU, whenever 1 trips or stops (voluntarily or involuntarily) that athlete swops out with another on the DU’s

Score = Total Reps (for Team)

LITE:

RX/Int1/2/3 – DU

Beg1/2/3 – SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – Another 12 Days of Christmas Class from last week Friday 🤩 🎅🔥🎄✝️💥🌶️🤪🎄🎅✝️

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 181224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Turkish Get-ups (32kg/24kg) – AMRAP 10 min

Use a KB or DB!

Score = Total Reps

Holiday Wod… fill a rucksack or bag w a handle with books or clothes to create weight needed for TGU!

LITE:

Int1 – same

Int2 – 28/22kg

Int3 – 24/20kg

Beg1 – 20/15kg

Beg2 – 15/10kg

Beg3 – 10/5kg

then…

2) AMRAP for 5 min:

30 TNG Cleans (squat) (35kg/25kg)

15 Strict HSPU

90 DU

Rest 2 min

AMRAP for 4 min:

30 TNG Cleans (squat) (35kg/25kg)

15 Strict HSPU

90 DU

Score = Total Reps

LITE:

Holiday Wod – use a rucksack or bag to squat clean with

Int1 – same, 80 DU

Int2 – S/HSPU (1/2 abm), 70 DU

Int3 – S/HSPU (2/3 abm), 60 DU

Beg1 – PPU (61cm/fl), 80 SU

Beg2 – PPU (fl/kns), 70 SU

Beg3 – PPU (kns), 60 SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – 12 Days of Christmas FUN 🤩 🎅🔥🎄✝️💥🌶️🤪🎄🎅✝️

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 171224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Front Squat 5-3-2-1-10 (75% – 86% – 90% – 95%-65% of 1 RM) leaving E90sOn90s for 5 Rnds (7.5 min)

Score = Load

LITE:

Keep loading so great form is maintained

Holiday WOD:

5 Rnds of:

25 Airsquats

10 Jumping Airsquats (high as you can)

10 Jumping alternate lunges (high as you can)

LITE:

Beg1 – 20 AS, 5 Jumping AS, 10 Step Lunges

Beg2 – 20 AS, 10 Step Lunges

Beg3 – 20 AS, 10 Static lunges

then…

2) AMRAP 15 min:

10 Clean (any) & Jerk (any) (50kg/35kg)

20m HS Walk

10 Burpee Box Jump Overs (61cm/51cm)

Score = Total Reps

LITE:

Int1 – 45/30kg; 18m HSW; 61/51cm

Int2 – 45/30kg; 16m HSW; 61/51cm

Int3 – 40/25kg; 14m HSW or 5 WW; 61/51cm

Beg1 – 30/20kg; 5 Half WW; Bp-BSO 61/51cm

Beg2 – 25/15kg; 5 1-step WW; Bp-BSO 51cm

Beg3 – 20/10kg; 5 WormW; Bp-BSO 41cm

Holiday Wod:

AMRAP 15 min:

10 HSPU

20m HS Walk

10 Burpee Broad Jump (61cm/51cm)

Score = Total Reps

LITE:

Int1 – 8 HSPU

Int2 – 10 HSPU (1/2 abm)

Int3 –  10 HSPU (2/3 abm)

Beg1 – 10 PPU (51cm), Bp-BJ (1.2m/0.9m)

Beg2 – 10 PPU (flr/kns); Bp-BJ (0,9/0,5m)

Beg3 – 10 PPU (kns); Bp-BJ (0,5/0,3m)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – 12 Days of Christmas FUN 🤩 🎅🔥🎄✝️💥🌶️🤪🎄🎅✝️

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 161224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) 50 Strict C2B Pull-ups FT, but EMOM starting at 0 min complete 7 Burpees

TC = 12 min

Score = Time/Time cap plus 1 sec/rep missed

Holiday Wod…

If you cannot do pull-ups do 80 push-ups(B1 – 70 PU/70 Kns up/ts down, 5 Bps; B2 – 70 Kns up/ts dwn/70 kns, 5 Bps; B3 – 70 kns/ 55 kns, 5 Bps

LITE:

Int1 – same

Int2 – same but 5 Bps

Int3 – PU, 5 Bps

Beg1 – PU (P/G), 5 Bps

Beg2 – RR (1m/0.5m), 5 Bps

Beg3 – RR (0.5/0m), 5 Bps

then…

2) Complete 3 RFT of:

20 DB Squat (45kgx1/30kgx1)

600 m Run

10 DB Alt. Snatch (power) (45kgx1/30kgx1)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

10 m = 1 Rep

LITE:

Int1 – 40/25kg

Int2 – 35/22.5kg

Int3 – 30/20kg

Beg1 – 25/15kg

Beg2 – 20/10kg

Beg3 – 15/7.5kg

Holiday Wod …

3 RFT:

50 Airsquats

600m Run

10 Broad Jumps (1.5m/1.2m)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1/2/3 – same

Beg1 – 40 AS, BJ (1.2m/0.9m)

Beg2 – 35 AS; BJ (0,9/0,5m)

Beg3 – 30 AS; BJ (0,5/0,3m)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – Exercise prescription at its best!

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 141224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) If you completed “12 Day’s of Christmas” yesterday, then complete any CFA/AFL WOD missed this week!

For the rest…

“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!

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.

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

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 = 45 min

Score = Time/TC plus 1 sec/rep missed

LITE:

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!

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.

Intermediate Option (Int1):

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

1 Snatch (50kg/35kg)

2 Clean & Jerk (50kg/35kg)

3 Hang Power Cleans (50kg/35kg)

4 Front Squats (50kg/35kg)

5 Pull-ups

6 Lunges (alternating sides)

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

LITE:

Int2 – Any load btwn I1 and I3

Int3 – 45/30kg

Beginner Option (Beg1):

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

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 Pistols – Alt. (Green)

7 KB Swings (20kg/12kg)

8 HR Burpees

9 Box Step Overs (61cm/51cm)

10 Hanging Leg 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

LITE:

Beg2 – 30/17kg; RR (1m/0,5m)

Beginner Option (Beg3):

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

1 Snatch (20kg/10kg)

2 Clean & Jerk (20kg/10kg)

3 Hang Power Cleans (20kg/10kg)

4 Front Squats (20kg/10kg)

5 Ring Rows (0.5m/0m)

6 Lunges (alternating sides)

7 KB Swings (12kg/5-8kg)

8 HR Burpees

9 Box Step Overs (41cm)

10 Hanging Knee Raises or 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

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

Featured Image – Exercise prescription at its best!

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 131224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) If you are completing “12 Day’s of Christmas” tomorrow, then complete any CFA/AFL WOD missed this week!

For the rest…

“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!

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.

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

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 = 45 min

Score = Time/TC plus 1 sec/rep missed

LITE:

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!

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.

Intermediate Option (Int1):

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

1 Snatch (50kg/35kg)

2 Clean & Jerk (50kg/35kg)

3 Hang Power Cleans (50kg/35kg)

4 Front Squats (50kg/35kg)

5 Pull-ups

6 Lunges (alternating sides)

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

LITE:

Int2 – Any load btwn I1 and I3

Int3 – 45/30kg

Beginner Option (Beg1):

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

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 Pistols – Alt. (Green)

7 KB Swings (20kg/12kg)

8 HR Burpees

9 Box Step Overs (61cm/51cm)

10 Hanging Leg 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

LITE:

Beg2 – 30/17kg; RR (1m/0,5m)

Beginner Option (Beg3):

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

1 Snatch (20kg/10kg)

2 Clean & Jerk (20kg/10kg)

3 Hang Power Cleans (20kg/10kg)

4 Front Squats (20kg/10kg)

5 Ring Rows (0.5m/0m)

6 Lunges (alternating sides)

7 KB Swings (12kg/5-8kg)

8 HR Burpees

9 Box Step Overs (41cm)

10 Hanging Knee Raises or 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

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!