Featured Image – Sleds and Pulling Faces … 😉

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 – 040524

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) Practice Snatches and Pulling Mvts

Score = For Quality

Then…

2) Complete the following FT:

18 squat snatches (34/20kg or 34% 1RM)

18 Pull-ups

15 squat snatches (43/29kg or 34% 1RM)

15 C2B Pull-ups

12 squat snatches (61/43kg or 50% 1RM)

12 C2B Pull-ups

9 squat snatches (83/61kg or 67% 1RM)

9 Bar Muscle-Ups

6 squat snatches (102/70kg or 83% 1RM)

6 Bar Muscle-Ups

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Rx-35/20-45/30-60/40-80/50-100/60

L1 -32/18-41/ 27 -54 /36 -72 /45- 90 /54

L2- 28 /16 -36 /24 -49 /32- 65/ 41- 81 /49

L3 – 26 /15 -33/ 22 -44/ 29 -58 /36- 73/ 44

L4 – 23 /13 -30 /20- 39 /26 -52/ 33 -66 /39

Int1- 21/ 12- 27 /18- 35 /24- 47 /30- 59 /35; PU-PU-C2B-C2B-BMU (B/P)

Int2- 17/ 10 -22 /15 -30 /20 -39 /25 -49 /30; PU-PU-C2B-C2B-BMU (P/G)

Int3 – PU-PU-C2B-C2B-BMU (G/G,B)

Beg1 – 14 /8- 18/ 12 -25 /16 -33/ 21 -41/ 25; PU-PU-C2B-C2B-C2B (P/G)

Beg2 – 12 /7 -15/ 10- 21 /14 -27 /17- 34 /21: RR (1/0,5m)-(1,5/1m -last 3 Rnds)

Beg3 – 10/ 6 -13 /9- 17 /11- 23 /14- 29 /17; RR (0,5/0m)-(1/0,5m -last 3 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 – Sleds and Snatches for THE WIN!!!!!!

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 – 030524

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 Snatches and Pulling Mvts

Score = For Quality

Then…

2) Complete the following FT:

18 squat snatches (34/20kg or 34% 1RM)

18 Pull-ups

15 squat snatches (43/29kg or 34% 1RM)

15 C2B Pull-ups

12 squat snatches (61/43kg or 50% 1RM)

12 C2B Pull-ups

9 squat snatches (83/61kg or 67% 1RM)

9 Bar Muscle-Ups

6 squat snatches (102/70kg or 83% 1RM)

6 Bar Muscle-Ups

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Rx-35/20-45/30-60/40-80/50-100/60

L1 -32/18-41/ 27 -54 /36 -72 /45- 90 /54

L2- 28 /16 -36 /24 -49 /32- 65/ 41- 81 /49

L3 – 26 /15 -33/ 22 -44/ 29 -58 /36- 73/ 44

L4 – 23 /13 -30 /20- 39 /26 -52/ 33 -66 /39

Int1- 21/ 12- 27 /18- 35 /24- 47 /30- 59 /35; PU-PU-C2B-C2B-BMU (B/P)

Int2- 17/ 10 -22 /15 -30 /20 -39 /25 -49 /30; PU-PU-C2B-C2B-BMU (P/G)

Int3 – PU-PU-C2B-C2B-BMU (G/G,B)

Beg1 – 14 /8- 18/ 12 -25 /16 -33/ 21 -41/ 25; PU-PU-C2B-C2B-C2B (P/G)

Beg2 – 12 /7 -15/ 10- 21 /14 -27 /17- 34 /21: RR (1/0,5m)-(1,5/1m -last 3 Rnds)

Beg3 – 10/ 6 -13 /9- 17 /11- 23 /14- 29 /17; RR (0,5/0m)-(1/0,5m -last 3 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 – The lengths we go to for Testing @CrossFitGames workouts!! Six foot 5 and “King of Scale” @okkabrits called in to assist @garric_kietzmann and @hannahgerber … while “Duschond” @donovanmclagan works hard at directing traffic!!

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 – 020524

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) In Teams of 3 – AMRAP 12 min:

5m Sled Pull Standing, 5m Sled Push High Bar

15 DB Snatches (35kg/25kg) – 5 a side

Rest until Sled available

Score = Total Reps

1m = 1 Rep

(Sled W – 105kg – 35kg plus 70kg)

(Sled M – 160kg – 35kg plus 125kg)

Each start on a Station… 1 is resting

LITE:

Sled weighs 35kg

Int1 – 30/22.5kg; 145/95kg – 35kg,110kg/35kg,60kg

Int2 – 25/20kg; 130/85kg – 35kg,95kg/35kg,50kg

Int3 – 22.5/15kg; 110/70kg – 35kg,75kg/35kg,35kg

Beg1 – 20/15kg; 90/60kg – 35kg,55kg/35kg,25kg

Beg2 – 15/10kg; 70/45kg – 35kg,35kg/35kg,10kg

Beg3 – 10/7kg; same sled

Then…

2) AGOQ Quarter Finals CFG 2023 – Test 2A

AMRAP 10:

6 C2W HSPU

9 GHD SU

12 Box Jumps (76/61cm)

Score = Total Reps

Only doing Test 2A not 2B today!

LITE:

Int1 – 4 C2W HSPU; 7 GHD SU or 9 W-SU (22.5kg/15kg); 76/61cm ; Int2 – 6 C2W HSPU (1/2 abm); 5 GHD SU or 9 W-SU (20kg/12kg); 76/61cm ;

Int3 – 6 C2W HSPU (2/3 abm); 4 GHD SU or 9 W-SU (15kg/10kg); 61/51cm ;

Beg1 – 6 PPU 61/51cm; 9 W-SU (15kg/10kg); 51/41cm BJ or BStepUp 61/51cm ;

Beg2 – 6 PPU 51cm/Flr; 9 W-SU (10kg/7kg); 51cm BStepUp ;

Beg3 – 6 PPU Flr/Knee 2x Abm; 9 SU; 41cm BStepUp ;  WORKOUT V: Masters over 55 (will count RX if that is your age for CFA), F – S-HSPU (2-inch riser), 61cm BJ  /  M – S-HSPU (2-inch riser), 61cm BJ

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 – 17:10 class working hard and smart on Burpee Box Jump Overs!!

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 – 010524

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 Max Reps for 3 Rnds:

RM Strict Def HSPU (15cm/9cm)

1 min rest

RM C2W HSPU

1 min rest

RM of 5m Unbroken HS Walk

LITE:

Rx line – 25cm from wall by 76cm long

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

T2(level 3) – 9/6cm; C2W RX

T1(level 4) – 6/3cm; C2W (1/2 abm at 30cm)

Int1 – 3/1.5cm; C2W HSPU C2W (1/2 abm at 30cm)

Int2 – Floor; C2W (1/2 abm a 50cm)

Int3 – 1/2 Abm; C2W (2/3 abm at 50 cm); HSW or WW

Beg1 – PPU (61/51cm); C2W (90cm 2/3 abm); Half WW

Beg2 – PPU (51cm/Flr); 1-step WW

Beg3 – PPU (Flr/Flr 2 abm riser head); 3 WormWalk

then…

2) Complete the triplet FT:

12-9-6 Power Clean and Push Jerk (61kg/43kg)

18-15-12 Burpee BJO (61cm/51cm)

24-18-12 T2B

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

NB – Burpee BJO…any orientation but step down

LITE:

Int1 – 55/38kg, 28-23-18 T2B

Int2 – 50/35kg, 26-21-16 T2B

Int3 – 43/30kg, 24-19-14 T2B

Beg1 – 35/25kg, 30-25-20 HLR; Bp BSO (61/51cm)

Beg2 – 25/17kg, HKR; Bp BSO (51/41cm)

Beg3 – 20/12kg, 1 Leg HKR/Seated Knee 2 chest; Bp BSO (41/31cm)

Beg3 – 25/15kg; 10 R-Pulls (hips, kns bend); 10 Sit-ups

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 – Alicia and Brad in the foreground and Jacques-Robin and Kylie in the background … all working hard on the Clean and Jerk AMRAP ladder for the CrossFit Games Quarters 2024!

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 – 300424

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

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 5 RFT:

1 Seated Legless Rope Climbs (4.1m)

1 Legless Rope Climbs (4.1m)

2 Rope Climbs (4.57m)

15 GHD Sit-ups

5 Clusters (70kg/50kg)

TC – 15 min

Score = Time/TC plus 1 sec/Rep missed

LITE:

LL-RC from Seated unless stipulated

Level2 – 65/45kg; 1x S-LL RC 3,6m; 1x LL RC (3.7m); 2 RC; 12 GHD SU

Level3 – 1x S-LL RC 2,7m; 1x LL RC (3.7m); 2 RC; 10 GHD SU

Level4 – 62/43kg; 1x S-LL RC 2,2m; 1x LL RC (2.7m); 1 RC; 8 GHD SU

Int1 – 60/40kg; 6x S-LL Rope Pull-ups, 6x LL Rope Pull-ups, 1 RC; 8 GHD SU

Int2 – 55/38kg; 5x S-LL Rope Pull-ups, 5x LL Rope Pull-ups, 1 RC 3,7m; 7 GHD SU

Int3 – 50/35kg; 4x S-LL Rope Pull-ups, 4x LL Rope Pull-ups, 2x 2-pulls RC; 6 GHD SU

Beg1 – 45/30kg; 6 R-Pulls (ly to stand – str), 12 R-PU (Leg ass.); 15 Sit-ups

Beg2 – 35/20kg; 10 R-Pulls (hips bend); 12 Sit-ups

Beg3 – 25/15kg; 10 R-Pulls (hips, kns bend); 10 Sit-ups

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 – Alicia and Brad in the foreground and Jacques-Robin and Kylie in the background … all working hard on the Clean and Jerk AMRAP ladder for the CrossFit Games Quarters 2024!

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 – 290424

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:

SU Crossovers

DU Crossovers

DU

Burpee Muscle-ups / Burpee Pull-ups

Score = For Quality

LITE:

See scaled options below

Then…

2) AMRAP 20:

20 DU Crossovers

20 SU Crossovers

20 DU

30x 7,62m Shuttle Runs

8 Burpee Muscle-Ups 

Score = Total Reps

LITE:

Int1 – 15 DU CO, 20 DU; 8 Bps plus 7 BMU (B/P)

Int2 – 12 DU CO, 16 DU; 8 Bps plus 6 BMU (P/G)

Int3 – 10 DU CO, 12 DU; 8 Bps plus 4 BMU (P/G)

Beg1 – 30 SU CO, 30 SU; 8 Bp PU (wrist)

Beg2 – 20 SU CO, 25 SU; 8 Bp PU (mid-forearm)

Beg3 – 10 SU CO, 25 SU; 5 Bp plus 10 RR (1/0,5m)

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!

Featured Image – Leigh-Anne making it look easy on the CrossFit Games Quarters – Event 4!!!!!

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 – 270424

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 missed yesterday’s Benchmark Workout, please complete today!

If you completed yesterday, complete any of the Quarters Benchmark workouts missed this week!

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

Score = Load

LITE:

Keep loading so that great form is maintained

Suggested loading for Workout 4 below – CFG 24 Quarters –

Loading Range – Max Day – 1 RM

Load 1 – 40-45%

Load 2 – 55-60%

Load 3 – 67-70%

Load 4 – 73-75%

Then…

2) 2024 CrossFit Games Quarter Finals (ALL) – WORKOUT 4

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

Score = Total Reps

Loads 1-4:

F – 38, 56, 70, 75 kg

M – 61, 83, 102, 111 kg

WORKOUT Vs and LITE:

RX Ind, 16-54 yr:

F- 38, 56, 70, 75 kg /M – 61, 83, 102, 111 kg

Level2 – F- 38, 50, 60, 70 kg /M – 61, 70, 83, 102 kg

Level3 – F- 35, 47, 55, 65 kg /M – 55, 67, 80, 95 kg

RX 14-15yr and 65+ yr (Beg1):

F – 29, 34, 38, 43 kg /M – 43, 52, 61, 66 kg

RX 55-59 yr / Int1:

F – 34, 43, 52, 56 kg /M – 52, 61, 70, 83 kg

Int2:

F – 30, 40, 47, 52 kg /M – 50, 58, 68, 75 kg

RX 60-64 yr / Int3: 

F – 34, 38, 43, 47 kg / M – 47, 56, 66, 70 kg

Beg2:

F – 15, 20, 30, 35 kg / M – 20, 30, 40, 45 kg

Beg3:

F – 7, 12, 15, 20 kg / M – 20, 25, 30, 35 kg

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 – Jill practicing her Rope Climbing!!

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 – 260424

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 missed yesterday’s Benchmark Workout, please complete today!

If you completed yesterday, complete any of the Quarters Benchmark workouts missed this week!

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

Score = Load

LITE:

Keep loading so that great form is maintained

Suggested loading for Workout 4 below – CFG 24 Quarters –

Loading Range – Max Day – 1 RM

Load 1 – 40-45%

Load 2 – 55-60%

Load 3 – 67-70%

Load 4 – 73-75%

Then…

2) 2024 CrossFit Games Quarter Finals (ALL) – WORKOUT 4

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

Score = Total Reps

Loads 1-4:

F – 38, 56, 70, 75 kg

M – 61, 83, 102, 111 kg

WORKOUT Vs and LITE:

RX Ind, 16-54 yr:

F- 38, 56, 70, 75 kg /M – 61, 83, 102, 111 kg

Level2 – F- 38, 50, 60, 70 kg /M – 61, 70, 83, 102 kg

Level3 – F- 35, 47, 55, 65 kg /M – 55, 67, 80, 95 kg

RX 14-15yr and 65+ yr (Beg1):

F – 29, 34, 38, 43 kg /M – 43, 52, 61, 66 kg

RX 55-59 yr / Int1:

F – 34, 43, 52, 56 kg /M – 52, 61, 70, 83 kg

Int2:

F – 30, 40, 47, 52 kg /M – 50, 58, 68, 75 kg

RX 60-64 yr / Int3: 

F – 34, 38, 43, 47 kg / M – 47, 56, 66, 70 kg

Beg2:

F – 15, 20, 30, 35 kg / M – 20, 30, 40, 45 kg

Beg3:

F – 7, 12, 15, 20 kg / M – 20, 25, 30, 35 kg

EXTRAS

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

 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 – Coach Marco on the Corporate Ironman event this past weekend! Well done Coach Marco!!

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 – 250424

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 and Jerk – EMOM 10 min (Build to Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

Suggested loading for Workout 4 below – CFG 24 Quarters –

Loading Range – Max Day – 1 RM

Load 1 – 40-45%

Load 2 – 55-60%

Load 3 – 67-70%

Load 4 – 73-75%

Then…

2) 2024 CrossFit Games Quarter Finals (ALL) – WORKOUT 4

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

Score = Total Reps

Loads 1-4:

F – 38, 56, 70, 75 kg

M – 61, 83, 102, 111 kg

WORKOUT Vs and LITE:

RX Ind, 16-54 yr:

F- 38, 56, 70, 75 kg /M – 61, 83, 102, 111 kg

Level2 – F- 38, 50, 60, 70 kg /M – 61, 70, 83, 102 kg

Level3 – F- 35, 47, 55, 65 kg /M – 55, 67, 80, 95 kg

RX 14-15yr and 65+ yr (Beg1):

F – 29, 34, 38, 43 kg /M – 43, 52, 61, 66 kg

RX 55-59 yr / Int1:

F – 34, 43, 52, 56 kg /M – 52, 61, 70, 83 kg

Int2:

F – 30, 40, 47, 52 kg /M – 50, 58, 68, 75 kg

RX 60-64 yr / Int3: 

F – 34, 38, 43, 47 kg / M – 47, 56, 66, 70 kg

Beg2:

F – 15, 20, 30, 35 kg / M – 20, 30, 40, 45 kg

Beg3:

F – 7, 12, 15, 20 kg / M – 20, 25, 30, 35 kg

EXTRAS

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

 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 – Coach Marco on the Corporate Ironman event this past weekend! Well done Coach Marco!!

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 – 240424

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:

HSPU / Strict HSPU / C2W HSPU / Muscle-Ups

Score = For Quality

then…

2) 2024 CrossFit Games Quarter Finals (ALL) – WORKOUT 2

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

For time:

3 rounds:

10 handstand push-ups 20 toes-to-bars

2 rounds:

10 strict handstand push-ups 5 rope climbs, 15 feet

1 round:

10 chest-to-wall handstand push-ups 20 muscle-ups

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

LITE and WORKOUT Vs

Individuals, 14-15, 16-54 age-group divisions

As above

55-59 age-group div (Level4)

3 Rnds:HSPU, T2B

2 Rnds: HSPU, RC (12 feet)

1 Rnds: SHSPU + 2-inch riser, MU

60-64, 65+ age-group div (Int1)

3 Rnds: HSPU + 2-inch riser, T2B

2 Rnds: HSPU + 2-inch riser, RC (12 feet)

1 Rnds: SHSPU 2-inch riser, C2B PU

Rx line – 25cm from wall by 76cm long

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

T2(level 3) – C2W RX

T1(level 4) – see above

Int1 – see above

Int2 – 4x RC (12Ft), C2W (1/2 abm a 50cm), BMU (B/P)

Int3 -4x 2-Pulls RC, 2/3 Abm; C2W (2/3 abm at 50 cm), BMU (B/P)

Beg1 – PPU (61/51cm); C2W (90cm 2/3 abm), 8 R-Pulls ly2stand (straight) or 24 Leg ass. Rope PU, C2B PU (P/G)

Beg2 – PPU (51cm/Flr for all pressing), 8 R-Pulls ly2stand (but hips, legs str), RR (1.5/1m)

Beg3 – PPU (Flr/Flr 1 abm riser head for all pressing), 8 R-Pulls ly2stand (kns/hips bnt), RR (1/0.5m)

EXTRAS

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

 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!