Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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)  

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

ONLINE WHITEBOARD/COACHING – 080624

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

RX, LITE and HOME WOD

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

1) Practice Rope Climbing – Legless and Leg Assisted

Score = For Quality

Then…

2) CrossFit Regionals 2017 – Event 3 (https://games.crossfit.com/workouts/regionals/2017)

For time:

100-ft. (30.48m) dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. (4.57m) rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. (30.48m) dumbbell overhead walking lunge

Men use an 80-lb. (36kg) dumbbell and 30-lb. (13.6kg) ball.

Women use a 55-lb. (25kg) dumbbell and 20-lb. (9.1kg) ball.

Time cap: 16 minutes (Extended class TC 25 min)

Score = Time/TC pus 1 sec/rep missed

NB – Record Benchmark Score at 16 min TC

LITE:

NB – RX is short rope… so legless to 3.6m, then leg assisted

Int1 – 4.57m RC; 32/25kg; 90 DU

Int2 – 4.57m RC; 30/22.5kg; 80 DU

Int3 – 4.1m RC; 28/20kg; 70 DU

Beg1 – WB (6.3/4.5kg, 10ft/9ft); 20/15kg; 30 Ly2Stand RPulls (str); 100 SU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 15/10kg; 30 Ly2Stand RPulls (str legs, hips bnd); 90 SU

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 10/7kg; 30 Ly2Stand RPulls (bent hips/kns); 80 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 Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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)  

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

ONLINE WHITEBOARD/COACHING – 070624

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

RX, LITE and HOME WOD

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

1) Practice Rope Climbing – Legless and Leg Assisted

Score = For Quality

Then…

2) CrossFit Regionals 2017 – Event 3 (https://games.crossfit.com/workouts/regionals/2017)

For time:

100-ft. (30.48m) dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. (4.57m) rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. (30.48m) dumbbell overhead walking lunge

Men use an 80-lb. (36kg) dumbbell and 30-lb. (13.6kg) ball.

Women use a 55-lb. (25kg) dumbbell and 20-lb. (9.1kg) ball.

Time cap: 16 minutes (Extended class TC 25 min)

Score = Time/TC pus 1 sec/rep missed

NB – Record Benchmark Score at 16 min TC

LITE:

NB – RX is short rope… so legless to 3.6m, then leg assisted

Int1 – 4.57m RC; 32/25kg; 90 DU

Int2 – 4.57m RC; 30/22.5kg; 80 DU

Int3 – 4.1m RC; 28/20kg; 70 DU

Beg1 – WB (6.3/4.5kg, 10ft/9ft); 20/15kg; 30 Ly2Stand RPulls (str); 100 SU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 15/10kg; 30 Ly2Stand RPulls (str legs, hips bnd); 90 SU

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 10/7kg; 30 Ly2Stand RPulls (bent hips/kns); 80 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 Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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)  

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

ONLINE WHITEBOARD/COACHING – 060624

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

RX, LITE and HOME WOD

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

1) Repeat last week… progress from where you left off!

Practice – 20 min of:

HS Holds – wall and Freestanding

HS Walking

Or

Beg2/3 …. Wall Walks progressions

Score = For Quality

Then…

2) Complete 21-18-15-12-9-6-3:

Toes to Bar

OHS (50kg/33kg)

HSW (m)

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 18-15-12-9-6-3-1 T2B/HSW ; 45/30kg

Int2 – 15-12-9-6-3-1-1 T2B/HSW; 40/27kg

Int3 – 12-9-6-3-3-1-1 T2B/HSW or WW 5-4-3-2-1-1-1; 35/23kg

Beg1 – HLR;30/20kg; WW 5-4-3-2-1-1-1

Beg2 – HKR;25/15kg; 1-step WW 5-4-3-2-1-1-1

Beg3  – 1x HKR or Seated K2C;20/12kg; WormW 5-4-3-2-1-1-1

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 Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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)  

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

ONLINE WHITEBOARD/COACHING – 050624

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

RX, LITE and HOME WOD

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

1) Hang Power Clean and Push Jerk – EMOM 10 min (Build to Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

then…

2) Complete 10 Rnds of the following FT:

4 Muscle-ups

6 Burpee BJO (76cm/61cm)

8 DB Hang Clean and Jerk (22.5kgx2/15kgx2)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:

L4 – 3 MU

Int1 – 4 BMU

Int2 – 4 BMU (B/P)

Int3 – 3 BMU (P/G); 20kgx2/15x2kg; BBJO (61/51cm)

Beg1 – 8 C2B PU (P/G); 15kgx2/10x2kg; BBSO (61/51cm)

Beg2 – 15 RR (1.5/1m); 10kgx2/7x2kg; BBSO (51/41cm)

Beg3 – 15 RR (1/0.5m); 7.5kgx2/5x2kg; BBSO (41/30cm)

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 – Repost from @crossfitgames …
・・・
Let’s celebrate! 🥳

Gemma Rader and Ruan Potgieter have won the Africa Semifinal and will make their first individual CrossFit Games appearance.

Congratulations to the podium finishers and ALL of the competitors at the @renegadegames!

Top 3 Men
1. @ruanpotgieter 🇿🇦 558 pts
—
2. @joshkernot 🇿🇦 498 pts
3. @dazurnamer 🇿🇦 483 pts

Top 3 Women
1. @gemmarader 🇿🇦 561  pts
—
2. @christinalivaditakis 🇿🇼 555 pts
3. @gilmarireynekemunro 🇿🇦 534 pts

#CrossFit #CrossFitSemifinals #Watch24SF #CrossFitGames (Image courtesy of CrossFit Inc.)

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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)  

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

ONLINE WHITEBOARD/COACHING – 040624

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

RX, LITE and HOME WOD

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

1) Complete 5 Rnds of the following (10 min):

Min 1 – Front Squat 2 (Counts sets >80% 1RM)

Min 2 – Strict HSPU RM

Score = Load (Note Reps on HSPU)

RM – 1 max attempt

LITE:

Int2 – 1/2 abm

Int3 – 2/3 abm

Beg1 – PPU (61/51cm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Flr/Kns 2x abm)

then…

2) Complete the following FT:

6-5-4-3-2-1 Hang Clean (squat) (85kg/55kg)

60-50-40-30-20-10 DU

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Rx – 84/55kg

L1 – 80 /52kg

L2 – 76 /49kg

L3 – 74 /48kg

L4 – 71 /46kg

Int1 – 67 /44kg; 55-45-35-25-15-5

Int2 – 63 /41 kg; 50-40-30-20-10-5

Int3 – 59 /38kg; 45-35-25-15-5-5

Beg1 – 50/33kg; SU Rx values

Beg2 – 42/27kg; SU 55-45-35-25-15-5

Beg3 – 34/22kg; SU 50-40-30-20-10-5

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 Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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)  

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

ONLINE WHITEBOARD/COACHING – 030624

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

RX, LITE and HOME WOD

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

1) EMOM 10 min:

Min 1 – DB OHS – 1 rep each side

Min 2 – TGU – 1 rep each side

Score = Max Load DB OHS plus Max Load TGU

LITE:

Keep loading so that great form is maintained

Then…

2) CrossFit HQ WOD – Thursday 180426

For time, using a single dumbbell:

10 weighted pull-ups

40 overhead lunges

10 weighted pull-ups

30 snatches, alternating arms

10 weighted pull-ups

20 overhead squats, 10 each arm

10 weighted pull-ups

10 Turkish get-ups

10 weighted pull-ups

Men: 50-lb. (22.5kg) dumbbell

Women: 35-lb. (15kg) dumbbell

TC = 20 min (changed from 25 min)

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 8 Reps W-PU

Int2 – 6 Reps W-PU

Int3 – 6 Reps W-PU; 20/12kg

Beg1 – 10 Strict PU (P/G); 15/10kg

Beg2 – RR (1.5/1m);10/7kg

Beg3 – RR (1/0.5m); 7.5/5kg

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 Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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)  

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

ONLINE WHITEBOARD/COACHING – 010624

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

RX, LITE and HOME WOD

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

If you completed this already… you will complete any of the Semi-Final Benchmarks missed this week or appropriate workout missed this week from and/or AFL workouts!

1) CFG 24 SEMIS IND – Event 5 (SNATCH LADDER – Event 1 Regionals 2016 Reebok CrossFit Games 10-8-6-4-2 FT)

https://games.crossfit.com/workouts/semifinals/2024/5

For time:

10 squat snatches by 2:00 (84kg/61kg)
8 squat snatches by 4:00 (93kg/66kg)
6 squat snatches by 6:00 (102kg/70kg)
4 squat snatches by 8:00 (111kg/75kg)
2 squat snatches by 11:00 (120kg/79kg)

TC – 11 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Time Caps – 10 by 2:00  ;   8 by 4:00   ;   6 by 6:00   ;    4 by 8:00   ;    2 by 11:00

Level 1 – 90% of RX

Int1 – 80% of RX

Int2 – 70% of RX

Int3 – 60% of RX   

Beg1 – 50% of RX   

Beg2 – 40% of RX

Then…

2) CFG 24 SEMIS – Individual – Event 6

https://games.crossfit.com/workouts/semifinals/2024/6

For time:

30-calorie Echo bike
15 muscle-ups
21.9m (72ft) DB Walk lunge – Farmers Carry (45kg x2/32kgx2 – each 3.65m unbroken)

TC – 6 min (Extended Class TC 10 min but Benchmark Time at 6min)

Score = Time/TC plus 1 sec/rep missed

Notes:

DB walking lunge – Farmers Carry (45kg x2/32kg x2)

21.9m-72 ft – 6x 3.65m lengths (each 3.65m must be unbroken…ie. No placing the DB down)

RX – Class sub 90 jumping alternate lunges (Body Weight) for Echo Bike or 30 Cyclone Airbike or 45 cal Ass Airbike

LITE:

L2 – 40kgx2/25kgx2; 12 MU

L4 – 35kgx2/22.5kgx2; 10 MU

Int1 – 80 Alt.JL; 35kgx2/22.5x2kg ; 8 MU

Int2 – 25 Cycl/38Ass.B/70Alt JL; 30kgx2/20x2kg ; 8 BMU (B/P)

Int3 – 20 Cycl/30Ass.B/65 Alt JL; 22.5kgx215x2kg ; 8 BMU (P/G)

Beg1 – 20 Cycl/30Ass.B/60 Step Lunge; 20kgx2/15x2kg; 15 C2B PU (P/G), 15 B-Dips (B/P)

Beg2 – 50 Step Lunges; 15kgx2/10x2kg; 15 RR (1.5/1m), 15 Seated P-Dips (str)

Beg3 – 40 Step Lunges; 10kgx2/7x2kg; 15 RR (1/0.5m), 15 Seated P-Dips (bnt)

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 Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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)  

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

ONLINE WHITEBOARD/COACHING – 310524

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

RX, LITE and HOME WOD

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

1) CFG 24 SEMIS IND – Event 5 (SNATCH LADDER – Event 1 Regionals 2016 Reebok CrossFit Games 10-8-6-4-2 FT)

https://games.crossfit.com/workouts/semifinals/2024/5

For time:

10 squat snatches by 2:00 (84kg/61kg)
8 squat snatches by 4:00 (93kg/66kg)
6 squat snatches by 6:00 (102kg/70kg)
4 squat snatches by 8:00 (111kg/75kg)
2 squat snatches by 11:00 (120kg/79kg)

TC – 11 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Time Caps – 10 by 2:00  ;   8 by 4:00   ;   6 by 6:00   ;    4 by 8:00   ;    2 by 11:00

Level 1 – 90% of RX

Int1 – 80% of RX

Int2 – 70% of RX

Int3 – 60% of RX   

Beg1 – 50% of RX   

Beg2 – 40% of RX

Then…

2) CFG 24 SEMIS – Individual – Event 6

https://games.crossfit.com/workouts/semifinals/2024/6

For time:

30-calorie Echo bike
15 muscle-ups
21.9m (72ft) DB Walk lunge – Farmers Carry (45kg x2/32kgx2 – each 3.65m unbroken)

TC – 6 min (Extended Class TC 10 min but Benchmark Time at 6min)

Score = Time/TC plus 1 sec/rep missed

Notes:

DB walking lunge – Farmers Carry (45kg x2/32kg x2)

21.9m-72 ft – 6x 3.65m lengths (each 3.65m must be unbroken…ie. No placing the DB down)

RX – Class sub 90 jumping alternate lunges (Body Weight) for Echo Bike or 30 Cyclone Airbike or 45 cal Ass Airbike

LITE:

L2 – 40kgx2/25kgx2; 12 MU

L4 – 35kgx2/22.5kgx2; 10 MU

Int1 – 80 Alt.JL; 35kgx2/22.5x2kg ; 8 MU

Int2 – 25 Cycl/38Ass.B/70Alt JL; 30kgx2/20x2kg ; 8 BMU (B/P)

Int3 – 20 Cycl/30Ass.B/65 Alt JL; 22.5kgx215x2kg ; 8 BMU (P/G)

Beg1 – 20 Cycl/30Ass.B/60 Step Lunge; 20kgx2/15x2kg; 15 C2B PU (P/G), 15 B-Dips (B/P)

Beg2 – 50 Step Lunges; 15kgx2/10x2kg; 15 RR (1.5/1m), 15 Seated P-Dips (str)

Beg3 – 40 Step Lunges; 10kgx2/7x2kg; 15 RR (1/0.5m), 15 Seated P-Dips (bnt)

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 Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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)  

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

ONLINE WHITEBOARD/COACHING – 300524

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

RX, LITE and HOME WOD

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

1) Practice – 20 min of:

HS Holds – wall and Freestanding

HS Walking

Or

Beg2/3 …. Wall Walks progressions

Score = For Quality

Coaches – ensure only those safe to go upside down do so… ensure spotting done for safety!

Then…

2) CFG 24 SEMIS Individual – Event 4

https://games.crossfit.com/workouts/semifinals/2024/4

For time:

400-meter row
29.2m – 96-foot handstand walk
600-meter row
36.5m – 120-foot handstand walk
800-meter row
21.9m – 72-foot handstand walk 

TC – 13 min

Score = Time/TC plus 1 sec rep missed

Row sub Rnds – 52 – 78 – 104 SDHP (20/12kg)

HSW –

96 ft – 8x 3.65m lengths

120 ft – 10x 3.65m lengths

72 ft – 6x 3.65m lengths

LITE:

Row sub Rnds – 52 – 78 – 104 SDHP (20/12kg)

Int1 – 25m(7x)-32.8m(9x)-18.25m(5x)

Int2 – 21.9m(6x)-29.2m(8x)-14.6m(4x)

Int3 – 18.25m(5x)-25.55m(7x)-10.95m(3x) or WW 6-8-4

Beg1 – 16/10kg; WW 6-8-4

Beg2 – 12/8kg; 1-step WW 6-8-4

Beg3  – 8/5kg; WormW 6-8-4

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 Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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)  

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

ONLINE WHITEBOARD/COACHING – 290524

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

RX, LITE and HOME WOD

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

REMINDER – ONLY 8:30 CLASS TODAY DUE TO THE VOTING PUBLIC HOLIDAY!

OPEN BOX – 9:30 – 11:30

1) Practice Rope Climbing 20 min:

Leg assisted

Legless – Spanish Wrap / X /Inverted X progressions

Score = For Quality

then…

2) CFG 24 SEMIS Individual – Event 3

https://games.crossfit.com/workouts/semifinals/2024/3

7 rounds for time:

10-calorie Echo bike or 12 Cal Ass. Bike or 20 Shuttles
1 legless rope climb (4.57m)
10 box jump-overs (76cm/61cm)
1 legless rope climb (except last Rnd)

TC – 16 min (Extended Class TC 21 min but Benchmark Time at 16 min)

Score = Time/TC plus 1 sec/rep missed

Class sub for Echo Bike – 10 Cal Cyclone Bike or 15 Cal Ass. Bike or 20 lengths of Shuttle Run (20x 7.62m)

LITE:

Int1 – LL-RC (3.6m)

Int2 – LL-Rope PU 6

Int3 – LL-Rope PU 4; 61/51cm

Beg1 – 3 R-Pulls – Stand to Lying (str); 61/51cm

Beg2 – 3 R-Pulls – Stand to Lying (bnt hips); BSO 61/51cm

Beg3  – 1/2 Cal AirB or 12x 7.62m; 3 R-Pulls – Stand to Lying (bnt hips/kns); BSO 51/41cm

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!