Featured Image – Michelle on Front Squats while Shaun gets ready to do his Muscle-ups! Craig and Stuart prepping for theirs!!

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 – 160524

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 (5 Rnds each):

Min 1 – Power Clean (Build to Max Day)

Min 2 – Thruster (Build to Max Day)

Score = Max Load (PC plus Thr)

NB – Keep loading so that great form and position is maintained!

or the workout below… use 55-60% of your Thruster Max Day

Then…

2) CFG 24 SEMIS Age Group – Event 4

https://games.crossfit.com/workouts/semifinals/2024?division=19

EVENT 4

For time:

30 cleans

30 toes-to-bars

30 thrusters

BB – F-75 lb (34 kg)/M-115 lb (52 kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

LITE and Age Group V:

16-59 div:

F-75 lb (34 kg)/M-115 lb (52 kg)

14-15, 60-64, 65+ div (Int3):

M-55 lb (25 kg)/F-75 lb (34 kg)

Int1 -45/29kg

Int2 -40/25kg

Int3 – 34/25kg

Beg1 – 35/25kg; HLR

Beg2 – 30/20; HKR

Beg3 – 25/15kg; 1x HKR or Seated K2C

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 – Wayne working on his “favourite movement” – Snatches 😉

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 – 150524

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 Muscle-ups…

Rings or Bar Bar OR C2B PU (Banded) and Dips (banded)

Score = For Quality

then…

2) CFG 24 SEMIS Age Group – Event 3

https://games.crossfit.com/workouts/semifinals/2024?division=19

EVENT 3

For time: 3-6-9-12 reps of:

Front squats (83kg/56kg)

Muscle-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

LITE and Age Group V:

16-54 div:

F-125lb(56kg)/M-185lb(83kg)

14-15 div:

F-75 lb (34 kg)/M-125 lb (56 kg)

55-59 div:

F-105 lb (47 kg)/M-155 lb (70 kg)

60-64, 65+ div:

F-75 lb (34 kg)/M-125 lb (56 kg),Rnds of 3-6-9 = C2B PU, Rnd of 12 = muscle-ups

Int1 – 70/47kg;  1-3-6-9 MU

Int2 – 65/43kg; 1-3-6-9 B-MU (B/P)

Int3 – 60/40kg; 1-3-6-9 B-MU (P/G) or as for 60-64 yrs but w 12 B-MU (P/G)

Beg1 – 55/35kg; 3-6-9-12 C2B PU (P/G), Dips (B/P)

Beg2 – 45/25kg; 3-6-9-12 RR (1.5/1m),Seated P/Disp (str)

Beg3 – 7.5/5kg; 3-6-9-12 RR (1/0.5m), Seated P/Disp (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 Image – Camera men, Don and Okkert, posing for pics while Dave, Eva and “the real cameraman” Nic, work hard on Event 1 for the @CrossFitGames Age Group Semi’s!;) A big thank you to everyone who helped and supported Dave in training and his CrossFit Games competing so far this year! Catch all the results at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

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 – 140524

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) Choose 2 of the following that you are most weak at to practice…

DU / C2B PU or PU / BJ / S-HSPU

Score = For Quality

Then…

2) CFG 24 SEMIS Age Group – Event 2

https://games.crossfit.com/workouts/semifinals/2024?division=19

EVENT 2

As many rounds and reps as possible in 20 minutes of:

50 double-unders

10 chest-to-bar pull-ups

10 box jumps (76cm/61cm)

10 strict handstand push-ups

Score = Total Reps

LITE and Age Group V:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m

16-54 divisions

F-61cm / M-76cm box

14-15, 55-59 divisions

F-51cm/ M-61cm box

60-64, 65+ divisions (Int2)

F-chin-over-bar PU, kipping HSPU, 51cm Box

M-chin-over-bar PU, kipping HSPU, 61cm Box

Int1 – same but 1/2 Abm S-HSPU

Int2 – same but 2//3 Abm S-HSPU

T2(level3) – 7 C2B, 7 S-HSPU, 7 (76/61cm)

Beg1 – 50 SU, PU (P/G), B/Step-Up (61/51cm), PPU (61/51cm)

Beg2 – 40 SU, RR (1/0.5m), B/Step-Up (61/51cm), PPU (51/Kns 2x abm)

Beg3 – 30 SU, RR (0.5/0m), PPU (Flr/kns 2 ab)

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 – @crossfitgames Age-Group Semi-Final happened this past weekend and Finnish today … all the best to Owner and Head Coach @daveleveysa who competed over the last few days!… catch all the info at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

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 – 130524

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) Power Snatch, Snatch (squat) – EMOM 10 min (Build to a Max Day)

Score = Load

LITE:

Keep loading so that great positioning and form is maintained

Beg – Power snatch plus OHS allowed for Squat Snatch

Then…

2) CFG 24 SEMIS Age Group – Event 1

https://games.crossfit.com/workouts/semifinals/2024?division=19

For time:

50-calorie row

9 snatches, weight 1

50-calorie row

6 snatches, weight 2

50-calorie row

3 snatches, weight 3

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

♀ 115, 135, 155 lb (52, 61, 70 kg) ♂ 165, 195, 225 lb (75, 88, 102 kg)

LITE and Age Group V:

Rowing Sub – 55 SDHP (all except Beg1-3 – 20/12kg)

16-44 divisions/RX Ind.

F-115, 135, 155 lb (52, 61, 70 kg)/M-165, 195, 225 lb (75, 88, 102 kg)

14-15, 60-64, 65+ divisions /Int3

F-65,75,85lb(29,34,38kg)/M-95, 115, 135 lb (43, 52, 61 kg)

45-49 division /L3

F-95, 115, 125 lb (43, 52, 56 kg)/M-145, 165, 185 lb (66, 75, 83 kg)

50-54 division /Int1

F-85, 105, 115 lb (38, 47, 52 kg)/M-135, 155, 175 lb (61, 70, 79 kg)

55-59 division /Int2

F-75, 95, 105 lb (34, 43, 47 kg)/M-115, 135, 155 lb (52, 61, 70 kg)

Beg1 – 16/10kg; F-20, 27, 32kg/M-35, 45, 50kg

Beg2 – 12/8kg; F-15, 20, 25kg/ M-25, 35, 45kg

Beg3 – 8/5kg; F-9, 12, 15kg/ M-20, 25, 30kg

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 – @crossfitgames Age-Group Semi-Final are underway … all the best to Owner and Head Coach @daveleveysa who competes over the next few days!… catch all the info at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

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 – 110524

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)  Clean (squat) and Jerk (STOH) 1 – EMOM  12 (Build to a Max Day)

Score = Load

Keep loading so that great form is maintained

Use 50% of your Max Day on the HERO WOD below

Then…

2) HERO WOD – The Lyon

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

5 RFT of:

7 x Clean (Squat) W:(M:75.00kg/F:52.00kg)

7 x STOH W:(M:75.00kg/F:52.00kg)

7 x Burpee Chest to Bar Pull-ups

TC – 25 min 

Score = Time/TC plus 1 sec/rep missed

NB Coaches//Members please ignore COVID home based options included in the LITE options below!

LITE:

RX Bp C2B PU sub – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 25/15kg or 10 on BB Loadings PLUS 7 Bps 

RX – 15 Reps Single-arm (DB/KB/B-Pack) or light BB (25kg/15kg) ; Int1 – 62/43kg; 22.5/15kg; 6 BP C2B PU/BOR 

Int2 -60/42kg; 22.5/15kg; 5 BP C2B PU/BOR 

Int3 – 53/35kg; 20/12kg; 7 BP PU/BOR 

Beg1 – 45/30kg; 15/10kg; 7 C2B PU (P/G)/BOR PLUS 7 Bps 

Beg2 – 38/25kg; 12/8kg; 10 RR (1.5m/1m)/BOR PLUS 7 Bps 

Beg3 – 30/20kg; 8/5kg; 10 RR (1m/0.5m)/BOR PLUS 7 Bps

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 – @crossfitgames Age-Group Semi-Final are underway … all the best to Owner and Head Coach @daveleveysa who competes over the next few days!… catch all the info at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

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 – 100524

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)  Clean (squat) and Jerk (STOH) 1 – EMOM  12 (Build to a Max Day)

Score = Load

Keep loading so that great form is maintained

Use 50% of your Max Day on the HERO WOD below

Then…

2) HERO WOD – The Lyon

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

5 RFT of:

7 x Clean (Squat) W:(M:75.00kg/F:52.00kg)

7 x STOH W:(M:75.00kg/F:52.00kg)

7 x Burpee Chest to Bar Pull-ups

TC – 25 min 

Score = Time/TC plus 1 sec/rep missed

NB Coaches//Members please ignore COVID home based options included in the LITE options below!

LITE:

RX Bp C2B PU sub – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 25/15kg or 10 on BB Loadings PLUS 7 Bps 

RX – 15 Reps Single-arm (DB/KB/B-Pack) or light BB (25kg/15kg) ; Int1 – 62/43kg; 22.5/15kg; 6 BP C2B PU/BOR 

Int2 -60/42kg; 22.5/15kg; 5 BP C2B PU/BOR 

Int3 – 53/35kg; 20/12kg; 7 BP PU/BOR 

Beg1 – 45/30kg; 15/10kg; 7 C2B PU (P/G)/BOR PLUS 7 Bps 

Beg2 – 38/25kg; 12/8kg; 10 RR (1.5m/1m)/BOR PLUS 7 Bps 

Beg3 – 30/20kg; 8/5kg; 10 RR (1m/0.5m)/BOR PLUS 7 Bps

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 – @crossfitgames Age-Group Semi-Final are underway … all the best to Owner and Head Coach @daveleveysa who competes over the next few days!… catch all the info at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

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 – 090524

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

Score = For Quality

Then…

2) Complete the following in groups of 3 AMRAP for 3 Rnds (18 min):

Min 1-2: AMRAP Rope Climbs (4,5m)

Min 3-4: AMRAP 7.62m Forward Sled Push (low bar 1 way, high bar return) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)

Min 5-6: AMRAP 7.62m Shuttle Run

Score = Total Reps

1 m = 1 Rep (sled)…. 8 Reps per length

S/Run – 1 length is 1 Rep

Note – Sled Push – low bar 1 way, high bar other!

LITE:

Int2 – RC – 3.7m

Int3 – RC – 2 pulls/climb

Beg1 – Rope Pulls – Stand to Lying (str); 35kg,25kg/35kg,5kg

Beg2 – Rope Pulls – Stand to Lying (bnt hips); 35kg,25kg/35kg,5kg

Beg3 – Rope Pulls – Stand to Lying (bnt hips/kns); 35kg,15kg/35kg,0kg   

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 – @crossfitgames Age-Group Semi-Final start today… all the best to Owner and Head Coach @daveleveysa who competes over the next few days!… catch all the info at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

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 – 080524

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) 3 Push Press, 3 Push Jerk – E2nMon2nM 12 (75% of 1RM Push Press)

Score = Load

NB – Keep loading so that great form is maintained!

then…

2) In pairs, each complete 10-9-8-7-6-5-4-3-2-1 FT of:

Synchro DB Snatches (22.5kg/15kg)

Synchro T2B

Synchro Waiter Suitcase Carry (7.62m) (22.5kg/15kg OH and 32kg/24kg Suitcase)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1/2

Int3 – 20/12kg; 28/20kg

Beg1 -15/10kg; HLR; 24/16kg

Beg2 – 10/7kg; HKR; 16/12kg

Beg3 – 7.5/5kg; 1x HKR or Seated K2C; 12/8kg

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 – @crossfitgames Semi-Finals are starting soon…first up are the Age Group Athletes this Thursday… catch all the info at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

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 – 070524

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 yesterday… you will be completing any other appropriate WOD missed this week!

1) Front Squat 10-5-3-3-2-2-1 for Max loading E2ndMon2ndM for 12 min (Wk 2)

Score = Load

1 rep = 1kg  ;  Score = Sum of Load (10 x load + 5 x load + 3 x load + 3 x load + 2 x load + 2 x load + 1 x load)

LITE: Keep loading so that great form can be maintained

Loading Guideline for next 3 weeks –

Wk 1 – Min loading % should be 60% for 10; 70% for 5; 80% for 3; 85% for 2; 90% for 1

Wk 2 – Min loading % should be 65% for 10; 75% for 5; 85% for 3; 90% for 2; 92.5% for 1

Wk 3 – Min loading % should be 70% for 10; 80% for 5; 90% for 3; 92.5% for 2; 95% for 1

Then…

2) Complete 3 Rnds of the following FT:

50 Wall Balls (9.1kg/6.3kg)

20 – HSPU (Rnd 1) – Strict HSPU (Rnd 2) – C2W HSPU (Rnd 3)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m

T2(level 3) – 18 Reps RX

T1(level 4) – 17 reps RX, 20 C2W (1/2 abm at 30cm)

Int1 – 16 Reps HSPU and SHSPU; C2W (1/2 abm at 30cm)

Int2 – 1/2 abm 20 reps, 20 C2W (1/2 abm a 50cm)

Int3 – 2/3 Abm; C2W (2/3 abm at 50 cm)

Beg1 – WB (6.3/4.5kg, 10ft/9ft), PPU (51cm/Flr); PPU (61/51cm); C2W (90cm 2/3 abm)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), PPU (Flr/Kns 2 abm), PPU (51cm/Flr) last 2 Rnds

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), PU (kns up, to down); PPU (Flr/Flr 2 abm riser head) last 2 Rnds

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 – Keri looking strong on her CrossFit Games Quarter Final Testing!!

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 – 060524

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 yesterday… you will be completing any other appropriate WOD missed this week!

1) Mixed Tabata of the following for 5 Rnds (7.5 min)

1st 20s – DU Crossovers

2nd 20s – SU Crossovers

3rd 20s – DU

Score = Total Reps

LITE:

Beg1 – SU CO, SU, SU CO

Beg2 – SU CO, SU, SU CO

Beg3 – SU CO, SU, SU CO

Then…

2) Complete the following FT…

2 Rounds of:

20x 7,62m S/Run

20 Pull-ups

2 Rounds of:

15x 7,62m S/Run

15 C2B Pull-ups

2 Rounds of:

10x 7,62m S/Run

10 Bar Muscle-ups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 18 PU-13 C2B- 5 BMU

Int2 – 16 PU-11 C2B- 6 BMU (B/P)

Int3 – 14 PU- 8 C2B- 6 BMU (P/G)

Beg1 – 20 PU (P/G)-15 C2B (P/G)-10 C2B (P/G)

Beg2 – RR (0,5/1m)-RR (1/0,5m)-RR (1,5/1m)

Beg3 – RR (0/0.5m)-RR (0.5/1m)-RR (1/1.5m)

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!