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 – 230424

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:

A) Burpee Box Jump Over – Lateral Facing, 45 degrees and perpendicular!

B) Wall Balls

Score = For Quality

Then…

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

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

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

♀ 14-lb (6 kg) medicine ball, 9-foot target, 20-inch (51cm) box

♂ 20-lb (9 kg) medicine ball, 10-foot target, 24-inch (61cm) box

LITE and WORKOUT Vs

RX Individuals, 16-54 age-group divisions

♀ 14-lb (6 kg), 9-ft target, 20-inch (51cm) box

♂ 20-lb (9 kg), 10-ft target, 24-inch (61cm) box

RX 14-15, 55-59, 60-64, 65+ age-group divisions

♀ 10-lb (4 kg), 9-ft target, 20-inch (51cm) box

♂ 14-lb (6 kg), 10-ft target, 24-inch (61cm) box

Beg1 – WB (6.3/4.5kg, 10ft/9ft), BBSO (61/51cm)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 40 BBSO (41cm)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 30 BBSO (31cm)

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 – Quarter Finals of the CrossFit Games took place this past weekend and end today!! Go see all the RESULTS AND NEWS at games.crossfit.com and @crossfitgames on instagram (Featured 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 – 220424

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

CONGRATS TO OUR QUARTER FINAL ATHLETES WHO PARTICIPATED THIS PAST WEEKEND AND WHO MAY BE FINISHING OFF TODAY!! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO:

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

WE WILL COMPLETE THE QUARTER FINAL  WORKOUTS THIS WEEK!

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

1) Power Snatch 1 – EMOM 10 min (Build to Max Day)

Score = Max Load

LITE:

Keep loading so that great form is maintained

Then…

2) 2024 CrossFit Games Quarter Finals (ALL) – TEST 1

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

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups 1 minute of rest

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

♂ 135-lb (61 kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

Time Cap – 15 minutes

WORKOUT VARIATIONS and LITE:

55-59 age-group division / INT2

60-64, 65+ age-group divisions / 14-15 age-group division is BEG1

LITE:

RX 16-54 yrs – 61/38kg; 22.5kgx2/15kgx2 at 51cm

Rowing sub SDHP (20/12kg) 1 Rep is 1 Cal

Int1 – 55/35kg; 20kgx2/15kgx2 at 51cm

Int2 – 52/34kg; 20kgx2/15kgx2 at 51cm

Int3 – 47kg/32kg; 15kgx2/10kgx2 at 51cm

Beg1 – 43/29kg; 15kgx2/10kgx2 at 51cm

Beg2 – 30/20kg; 10kgx2/7kgx2 at 40cm

Beg3 – 20/12kg;  7.5kgx2/5kgx2 at 30cm

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 – Quarter Finals of the CrossFit Games run from 17-22 April 2024 for Individuals and Age Group Athletes! Go see all the info at games.crossfit.com (Featured 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 – 200424

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

OUR QUARTER FINAL AND AGE GROUP QUARTER FINAL ATHLETES PARTICIPATE THIS WEEK! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO: 

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

TO CELEBRATE WE WILL COMPLETE SOME OF LAST YEARS IND QUARTER FINBAL WORKOUTS THIS WEEK!! COMPARE YOUR SCORES TO LAST YEARS BENCHMARKS!!

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

1) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (80% 1RM)

Score = Load   

LITE:

Keep loading so that great form is maintained

then…

2) CrossFit Games Ind Quarter Finals – TEST 5 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

For Time:

21 deadlifts, weight 1 (lightest)

21 chest-to-bar pull-ups

15 deadlifts, weight 2

15 bar muscle-ups

9 deadlifts, weight 3 (heaviest)

9 rope climbs, 15 ft (4.57m)

♀ 70 kg (155 lb), 83 kg (185 lb), and 93 kg (205 lb).

♂ 102 kg (225 lb), 125 kg (275 lb), and 143 kg (315 lb).

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

LITE:                      

DL loading guideline – 50-55% 1RM / 60-65% 1RM / 65-70% 1RM

Int1 – 92-113-129 / 63-75-85kg; 18 C2B                               

Int2 – 83-100-115 / 55-65-75 kg; 16 C2B                                              

Int3 – 75-90-105 / 50-60-70 kg; 14 C2B                                

Beg1 – 60-75-85 / 40-50-55 kg; 21 PU (P/G); 15 C2B PU (P/G); 18 Rope Pulls (ly2stand – str hips/kns)                                    

Beg2 – 50-60-70 / 35-40-45 kg; 21 RR (1/0.5m); 15 RR (1.5/1m); 18 Rope Pulls (ly2stand – str kns)                                                                                       

Beg3 – 40-50-60/ 25-30-35 kg; 21 RR (0.5/0m); 15 RR (1/0.5m); 18 Rope Pulls (ly2stand – bnt kns/hips)     

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 – Quarter Finals of the CrossFit Games run from 17-22 April 2024 for Individuals and Age Group Athletes! Go see all the info at games.crossfit.com (Featured 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 – 190424

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

OUR QUARTER FINAL AND AGE GROUP QUARTER FINAL ATHLETES PARTICIPATE THIS WEEK! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO: 

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

TO CELEBRATE WE WILL COMPLETE SOME OF LAST YEARS IND QUARTER FINBAL WORKOUTS THIS WEEK!! COMPARE YOUR SCORES TO LAST YEARS BERNCHMARKS!!

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

1) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (80% 1RM)

Score = Load   

LITE:

Keep loading so that great form is maintained

then…

2) CrossFit Games Ind Quarter Finals – TEST 5 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

For Time:

21 deadlifts, weight 1 (lightest)

21 chest-to-bar pull-ups

15 deadlifts, weight 2

15 bar muscle-ups

9 deadlifts, weight 3 (heaviest)

9 rope climbs, 15 ft (4.57m)

♀ 70 kg (155 lb), 83 kg (185 lb), and 93 kg (205 lb).

♂ 102 kg (225 lb), 125 kg (275 lb), and 143 kg (315 lb).

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

LITE:                      

DL loading guideline – 50-55% 1RM / 60-65% 1RM / 65-70% 1RM

Int1 – 92-113-129 / 63-75-85kg; 18 C2B                               

Int2 – 83-100-115 / 55-65-75 kg; 16 C2B                                              

Int3 – 75-90-105 / 50-60-70 kg; 14 C2B                                

Beg1 – 60-75-85 / 40-50-55 kg; 21 PU (P/G); 15 C2B PU (P/G); 18 Rope Pulls (ly2stand – str hips/kns)                                    

Beg2 – 50-60-70 / 35-40-45 kg; 21 RR (1/0.5m); 15 RR (1.5/1m); 18 Rope Pulls (ly2stand – str kns)                                                                                       

Beg3 – 40-50-60/ 25-30-35 kg; 21 RR (0.5/0m); 15 RR (1/0.5m); 18 Rope Pulls (ly2stand – bnt kns/hips)     

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 – Quarter Finals of the CrossFit Games run from 17-22 April 2024 for Individuals and Age Group Athletes! Go see all the info at games.crossfit.com (Featured 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 – 180424

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

OUR QUARTER FINAL AND AGE GROUP QUARTER FINAL ATHLETES PARTICIPATE THIS WEEK! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO: 

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

TO CELEBRATE WE WILL COMPLETE SOME OF LAST YEARS IND QUARTER FINBAL WORKOUTS THIS WEEK!! COMPARE YOUR SCORES TO LAST YEARS BERNCHMARKS!!

1) 2023 CrossFit Games Ind Quarter Finals – TEST 3 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

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

1) CrossFit Games Ind Quarter Finals – TEST 4 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

20-minute AMRAP:

1,000-meter row

50 GHD sit-ups

500-meter row

25 V-ups

Score = Total Reps

NB – See v-up movement standards at link above!

LITE:

RX sub rowing SDHP (20/12kg) 1 rep – 1 cal

Int1 – 40 GHD SU or 50 W-SU(20/12kg); 20 V-ups 

Int2 – 30 GHD SU or 43 W-SU(20/12kg); 20 V-ups 

Int3 – 20 GHD SU or 37 W-SU(20/12kg); V-ups (mid-shin)

Beg1 – 16/10kg; W-SU (16/10kg); V-ups (knees bent, touch feet)

Beg2 – 12/8kg; W-SU (12/8kg); V-ups (knees bent, touch knees)

Beg3 – 8/5kg; SU; Half Sit-up (Hands touch floor, to hands on knees) 

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 – Quarter Finals of the CrossFit Games start today for Individuals and Age Group Athletes! Go see all the info at games.crossfit.com (Featured 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 – 170424

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

OUR QUARTER FINAL AND AGE GROUP QUARTER FINAL ATHLETES PARTICIPATE THIS WEEK! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO: 

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

TO CELEBRATE WE WILL COMPLETE SOME OF LAST YEARS IND QUARTER FINBAL WORKOUTS THIS WEEK!! COMPARE YOUR SCORES TO LAST YEARS BERNCHMARKS!!

1) 2023 CrossFit Games Ind Quarter Finals – TEST 3 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

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

1) EMOM 10 – Clean (any) and Jerk (any) (Climb to a Max Day)

Score = Max Load
NB – use this workout to determine your loading on T3 below.

then…

2) 2023 CrossFit Games Ind Quarter Finals – TEST 3 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

5 rounds for time:
5 burpee box jump-overs
1 clean and jerk
*Add 1 clean and jerk after each round (Rn1 -1; Rnd 2- 2; Rnd 3- 3 reps etc.)

♀ 185-lb (83kg) clean and jerks, 24-in (61cm) box
♂ 275-lb (125kg) clean and jerks, 30-in (76cm) box

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

LITE:
Rx – 125/83kg
Level1 – 113/75kg
Level2 – 106/71kg
Level3 – 100/66kg
Level4 – 94/62kg
Int1 – 88/58kg
Int2 – 78/52kg
Int3 – 69/46kg
Beg1 – 60/40kg; BJO 61/51cm
Beg2 – 46/31kg; BSO 51cm
Beg3 – 37/24kg; BSO 41cm

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 – Class on various levels of difficulty (scaling) for 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 – 160424

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

OUR QUARTER FINAL AND AGE GROUP QUARTER FINAL ATHLETES PARTICIPATE THIS WEEK! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO: 

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

TO CELEBRATE WE WILL COMPLETE SOME OF LAST YEARS IND QUARTER FINBAL WORKOUTS THIS WEEK!! COMPARE YOUR SCORES TO LAST YEARS BERNCHMARKS!!

1) 2023 CrossFit Games Ind Quarter Finals – TEST (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

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

1) EMOM for 10 min – 

Odd min: Non-Dom arm Snatch plus 3 Lunge steps (Build to a Max Day)

Even min: Dom arm Snatch plus 3 Lunge steps (Build to a Max Day) 

Score = Heaviest load achieved on both left and right sides

LITE:

Ensure great position and form is maintained!

then…

2) 2023 CrossFit Games Ind Quarter Finals – TEST 2 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

12-minute AMRAP:

8 dumbbell snatches, arm 1

8 overhead walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 overhead walking-lunge steps, arm 2

40 crossovers

♀ 50 lb (22.5kg)

♂ 70 lb (32.5kg)

Score = Total Reps

LITE:

Int1 – 30/20kg; 30 c/o

Int2 – 25/15kg; 25 c/o

Int3 – 22.5/15kg; 20 c/o

Beg1 – 20/10kg; 20 c/o

Beg2 – 15/10kg; 30 SU

Beg3 – 10/7.5kg; 30 SU 

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 – Class on various levels of difficulty (scaling) for 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 – 150424

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

OUR QUARTER FINAL AND AGE GROUP QUARTER FINAL ATHLETES PARTICIPATE THIS WEEK! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO: 

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

TO CELEBRATE WE WILL COMPLETE SOME OF LAST YEARS IND QUARTER FINBAL WORKOUTS THIS WEEK!! COMPARE YOUR SCORES TO LAST YEARS BERNCHMARKS!!

1) 2023 CrossFit Games Ind Quarter Finals – TEST 1 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

For Time:

9 front squats, weight 1 (heaviest)

9 handstand walks, 25 feet (7.62m)

15 front squats, weight 2

15 muscle-ups

21 front squats, weight 3 (lightest)

21 chest-to-wall handstand push-ups

♀ 70 kg (155 lb), 56 kg (125 lb), 43 kg (95 lb).

♂ 102 kg (225 lb), 83 kg (185 lb), and 61 kg (135 lb).

Time Cap – 15 minutes

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 92-75-55 / 63-50-39kg; 7x 6m (not unbr); 8 MU; C2W HSPU (1 abm)                                       

Int2 – 83-67-50 / 57-45-35 kg; 5x 6m (not unbr); 12 B-MU (R/B); ; C2W HSPU (2 abm)                                  

Int3 – 74-61-44 / 50-40-30 kg; 5x 5m (not unbr) or 12 WW; 10 B-MU (B/P); PPU (76/61cm)                                                                                       

Beg1 – 60-50-35 / 40-35-25 kg; 12 Half WW; C2B PU (P/G), PU/PU (kns up, ts dwn); PPU (61/51cm)                                    

Beg2 – 50-40-30 / 35-25-20 kg; 12 1-step WW; RR (1.5/1m), 7 PU/10 PU (kns); PPU (51cm/flr)                                

Beg3 – 40-30-20/ 25-20-15 kg; 12 WormW; RR (1/0.5m), 10/7 PU (kns); PPU (flr/kns 2x abm)    

then…

2) C2W HSPU – RM E2ndMon2ndM for 4 Rnds (8 min)

Score = Total Reps

Rx line – 25cm from wall by 76cm long

LITE: 

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

L2(T2) – C2W RX

L4(T3) – C2W (1/2 abm at 30cm)

Int1 – C2W HSPU C2W (1/2 abm at 30cm)

Int2 – C2W (1/2 abm a 50cm)

Int3 – C2W (2/3 abm at 50 cm)

Beg1 – C2W (90cm 2/3 abm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Flr/Flr 1 abm riser head)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 – Class on various levels of difficulty (scaling) for 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 – 130424

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

1a) Snatch, Hang Snatch, Snatch Balance – EMOM 8 (Max Day)
*squat!

Scores = Max Load
NB – All Squat Snatches

LITE:
Beginners – Keep loading so that great form is maintained

b) Back-off T1,2,3: Snatch, Hang Snatch, Snatch Balance – EMOM 4 (80% of Max Day)

Scores = Max Load
NB – All Squat Snatches

LITE:
Beginners – Keep loading so that great form is maintained

then…

2) Frantasy Land – Modified for Individual Athletes (2014 Reebok CrossFit Games)

21-15-9:
Thrusters (43kg/29kg)
Pull-ups

into…

15-12-9:
Thrusters (52kg/34kg)
C2B Pull-ups

into…

12-9-6:
Thrusters (61kg/43kg)
Bar Muscle-ups

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – same
Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)
Int3 – same; 43/29kg, PU; 50/32kg, C2B
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 – It was a COUPLES CLASS FITNESS PARTY last night at 18:20!! 😉

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 – 120424

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

1a) Snatch, Hang Snatch, Snatch Balance – EMOM 8 (Max Day)
*squat!

Scores = Max Load
NB – All Squat Snatches

LITE:
Beginners – Keep loading so that great form is maintained

b) Back-off T1,2,3: Snatch, Hang Snatch, Snatch Balance – EMOM 4 (80% of Max Day)

Scores = Max Load
NB – All Squat Snatches

LITE:
Beginners – Keep loading so that great form is maintained

then…

2) Frantasy Land – Modified for Individual Athletes (2014 Reebok CrossFit Games)

21-15-9:
Thrusters (43kg/29kg)
Pull-ups

into…

15-12-9:
Thrusters (52kg/34kg)
C2B Pull-ups

into…

12-9-6:
Thrusters (61kg/43kg)
Bar Muscle-ups

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – same
Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)
Int3 – same; 43/29kg, PU; 50/32kg, C2B
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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!