Featured Image – Acts 4:12!!!!! Amen (Image courtesy of @YouVersion)

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 – 290324

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

Easter Friday… Box is Closed – Re-opens Tues 2 April

IF YOU MISSED YESTERDAY’S WOD… COMPLETE TODAY!!

1) Complete the following Home-Based WOD…

THE EASTER BUNNY 2 –
27-21-15-9 FT:
Alt Jumping Lunges (21-15-9 per leg)
Bp BJ (1 m jump)
Jumping Squats
HSW (m)
S-Run (15.24m)
DU

TC – 25 min

Score = Time/TC plus 1 sec/rep missed
NB Shuttle std – both feet pass line and one hand touches floor each half rep (except at start and end)
NB – 1 shuttle = 15.24m whic is 2 x 7.62m

LITE:
Int1 – 21-15-9-6m; 21-15-9-6 DU
Int2 – 18-12-6-3m; 18-12-6-3 DU
Int3 – 15-9-6-3m or 5-4-3-2 Wall Walks (WW); 15-9-6-3 DU
Beg1 – Jump change lunge; Bp Broad Jump (0.5m); 5-4-3-2 Half WW; SU
Beg2 – Step Lunges; Bp Broad Step (0.5m); Airsquat; 5-4-3-2 Scaled 1-step WW; SU
Beg3 – Static lunges; Bp Broad Step (0.35m); Airsquat; 5-4-3-2 Worm Walk; SU

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 – Friday Nigh Lights Braai fun!!!!

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 – 280324

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

Repeat 22/8/2017 and 17/03/23 –

1) AMRAP 11 min:
60 Wall Balls 60 (9.1kg/6.3kg)
100 DU

Score = Total Reps

LITE:
Int1 – WB/sub Thr (22.5/15kg), 90 DU
Int2 – WB/sub Thr (22.5/15kg), 80 DU
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 70 DU
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 100 SU
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 90 SU
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 80 SU

then…

2) Repeat from 26/04/21 and 17/03/23 –

Complete the following mixed AMRAP 20:

S-HSPU MARY – AMRAP 7:
5 S-HSPU
10 Pistols (alt.)
15 C2B Pull-ups

Straight into…

AMRAP 3 min:
Bar MU

Straight into…

AMRAP 3 Min:
Bp BJO (61c/51cm)

Straight into…

CINDY – AMRAP 7 min
5 Pull-ups
10 Push-ups
15 Airsquats

Score = Total Reps

LITE:
RX sub BOR for PU, C2B, B-MU (25kg/15kg) x2 C2B/ Div 2 on M-up/ x2 Pull-ups ; MU Scaling B1-3 – 3 PU or RR plus 3 push-ups is 3 reps
Int1 – 22.5/15kg, 3 S-HSPU, 7 Pistols, 10 C2B
Int2 – 22.5/15kg, 5 S-HSPU (1/2 Abm), Pistol (Green/Hold Rings), 15 PU, B-MU (R/B) or Jump B-MU (Bar at Chin) or BOR/Dips
Int3 – 20/12kg, 5 S-HSPU (2/3 Abm), Pistol (Hip C just above Hor), 12 PU, B-MU (B/P) or Jump B-MU (Bar at CBone) or BOR/Dips
Beg1 – 15/10kg, PPU (61/51cm), Lunges, 15 PU (P/G), PU/Push-ups (Ts/Kns up, Ts dwn), BBSO (61/51cm)
Beg2 – 12/8kg, PPU (51cm/Flr), 8 Lunges, RR (1/0.5m), RR/Push-ups (Ts/Kns), BBSO (51/41cm)
Beg3/TC – 8/5kg, PPU (Flr/Kns), 6 Lunges, RR (0.5/0m), RR/Push-ups (Kns), Bps

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 – Jayde on DB Snatches on Open Workoput 24.1!

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 – 270324

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) AMRAP 10 min:
30 sec Freestanding Handstand Holding (inside Square 1.21m x 1.21m)
20 m HSW
50 Opposite Shoulder Taps
10 Strict Pull-ups

Score = Total Reps

(NB – inside Square 1.21m x 1.21m)

LITE:
Int1 – Same; 30 Opp Sh Taps; 8 S-PU
Int2 – 16m HSW; 30 Opp Sh Taps at Wall; 6 S-PU
Int3 – At wall HS Hold; 14m HSW or 7 WW; 30 Weight shifts at wall; 5 S-PU
Beg1 – Reverse Wall Walk Hold; 7 Half WW; 30 opp Sh taps (Half WW pos); 10 S-PU (P/G)
Beg2 – Piked Hold (61cm); 7 1-step WW; 30 Opp sh taps (piked pos 61/51cm); RR (0.5/1m)
Beg3 – Piked Hold (51cm); 7 WWalk; 30 Opp sh taps (Feet on flr); ; RR (0/0.5m)

then…

2) 40:20 Intervals (4 Rnds) – AMRAP 4 min each:
Airbike (cal) or Row C2 (cal)
Rest 1 min
Shuttle Run (15.24m – 2x 7.62m)
Rest 1 min
DU
Rest 1 min
Target Burpees (15.24cm)

Score = Reps (24 min)

LITE:
1m = 1 rep
1 rep is 1x 7.62m length
Beg1 – SU
Beg2 – SU
Beg3 – SU

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 – Kim working hard on Open Workout 24.1!! Well done Kim!!!!!

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 – 250324

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 Min

Then…

2) Repeat 13 March 24 – CF HQ WOD – 230309 (https://www.crossfit.com/essentials/wod-demo-toes-to-bars-burpees)

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees.
Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Score = Total Reps when you fell out (i.e. Total T2B reps plus Burpee reps)
PS FOR TODAY… ONCE YOU FALL OUT, YOU WILL CONTINUE COMPLETING 30 SEC OR T2B ND 30 SEC OF TARGET BPS UNTIL 15 MIN ARE COMPLETE! THIS DOES NOT COUNT TO YOUR SCORE!!

Scaling:
This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts.
Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.

LITE:
NB – CFA Standard for Burpee are target burpees to the T2B bar (2 handed touch at the same time)
Beg1 – HLR
Beg2 – HKR, plain Burpees
Beg3 – 1 legged HKR or seated K2C

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 – What’s your daily medicine?

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 – 230324

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 Bar Muscle-ups for 25 min:
– Feet on Box/Wall – Hips to Bar
– Feet on Box/Wall – Hips to Bar and Sit-up to dip position
– Jumping Muscle-up – Focus on
– Reclined (feet on floor) Mup
– Rig – Hips to Bar Drills
– If appropriate – Bar MU attempts or Pull-ups/Dips

Score = For Quality

then…

2) CrossFit Games – Open Workout 22.2 (https://games.crossfit.com/workouts/open/2022/2)

OPEN WORKOUT 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees

♀ 155 lb (70kg)
♂ 225 lb (102kg)

Time cap: 10 minutes

Score = Time/Tc plus 1 sec/rep missed

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 155 lb
♂ 225 lb

Scaled (Ages 16-54)
♀ 95 lb, may step over bar on burpees
♂ 135 lb, may step over bar on burpees

Teenagers 14-15 (Beg1)
♀ 95 lb
♂ 135 lb

Scaled Teenagers 14-15
♀ 55 lb, may step over bar on burpees
♂ 75 lb, may step over bar on burpees

Masters 55+ (Int2)
♀ 125 lb
♂ 185 lb

Scaled Masters 55+ (Beg2)
♀ 85 lb, may step over bar on burpees
♂ 115 lb, may step over bar on burpees

WORKOUT 22.2 – FOUNDATIONS (Beg3)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Burpees
♀ 55 lb
♂ 75 lb
Time cap: 10 minutes

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
deadlift are 102 kg (225 lb), 83 kg (185 lb), 70 kg (155 lb), 61 kg (135 lb), 56 kg (125 lb), 52 kg (115 lb), 43 kg (95 lb),
38 kg (85 lb), 34 kg (75 lb), and 25 kg (55 lb).

Itensit sumup – Tc – 10 min ; WOD VARIATIONS Rx (Ages 16-54) 102/70kg ; Scaled (Ages 16-54) 61/43kg, step over bar ; Teenagers 14-15 (Beg1) 61/43kg ; Scaled Teenagers 14-15 34/25kg, step over bar ; Masters 55+ (Int2) 83/56kg ; Scaled Masters 55+ (Beg2) 52/38kg, step over bar ; FOUNDATIONS (Beg3) – 25/34kg, plain bps (elevated bps) ; https://games.crossfit.com/workouts/open/2022/2

See mvt stds…but a few NB points listed below:
• Stepping over is NOT permitted.
• The athlete does NOT need to use a two-foot takeoff.
• Touching the barbell on the jump or step-over is a “no rep.”
• The athlete must be perpendicular to and facing the barbell before starting the next rep.
• Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.
• If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
• Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.
• Athletes may NOT wear gymnastics grips during this workout.
• Foundations – Normal burpees or elevated burpees allowed

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 – What’s your daily medicine?

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 – 220324 – HUMAN RIGHTS DAY

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 Bar Muscle-ups for 25 min:
– Feet on Box/Wall – Hips to Bar
– Feet on Box/Wall – Hips to Bar and Sit-up to dip position
– Jumping Muscle-up – Focus on
– Reclined (feet on floor) Mup
– Rig – Hips to Bar Drills
– If appropriate – Bar MU attempts or Pull-ups/Dips

Score = For Quality

then…

2) CrossFit Games – Open Workout 22.2 (https://games.crossfit.com/workouts/open/2022/2)

OPEN WORKOUT 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees

♀ 155 lb (70kg)
♂ 225 lb (102kg)

Time cap: 10 minutes

Score = Time/Tc plus 1 sec/rep missed

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 155 lb
♂ 225 lb

Scaled (Ages 16-54)
♀ 95 lb, may step over bar on burpees
♂ 135 lb, may step over bar on burpees

Teenagers 14-15 (Beg1)
♀ 95 lb
♂ 135 lb

Scaled Teenagers 14-15
♀ 55 lb, may step over bar on burpees
♂ 75 lb, may step over bar on burpees

Masters 55+ (Int2)
♀ 125 lb
♂ 185 lb

Scaled Masters 55+ (Beg2)
♀ 85 lb, may step over bar on burpees
♂ 115 lb, may step over bar on burpees

WORKOUT 22.2 – FOUNDATIONS (Beg3)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Burpees
♀ 55 lb
♂ 75 lb
Time cap: 10 minutes

*The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms for the
deadlift are 102 kg (225 lb), 83 kg (185 lb), 70 kg (155 lb),
61 kg (135 lb), 56 kg (125 lb), 52 kg (115 lb), 43 kg (95 lb),
38 kg (85 lb), 34 kg (75 lb), and 25 kg (55 lb).

Itensit sumup – Tc – 10 min ; WOD VARIATIONS Rx (Ages 16-54) 102/70kg ; Scaled (Ages 16-54) 61/43kg, step over bar ; Teenagers 14-15 (Beg1) 61/43kg ; Scaled Teenagers 14-15 34/25kg, step over bar ; Masters 55+ (Int2) 83/56kg ; Scaled Masters 55+ (Beg2) 52/38kg, step over bar ; FOUNDATIONS (Beg3) – 25/34kg, plain bps (elevated bps) ; https://games.crossfit.com/workouts/open/2022/2

See mvt stds…but a few NB points listed below:
• Stepping over is NOT permitted.
• The athlete does NOT need to use a two-foot takeoff.
• Touching the barbell on the jump or step-over is a “no rep.”
• The athlete must be perpendicular to and facing the barbell before starting the next rep.
• Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.
• If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
• Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.
• Athletes may NOT wear gymnastics grips during this workout.
• Foundations – Normal burpees or elevated burpees allowed

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 – Justin, Brad, Alecia and Jess at CrossFit Algoa’s Friday Night Lights! FUN TIMES!!!!!

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 – 210324 – HUMAN RIGHTS DAY

REMINDER – ONLY 1 CLASS TODAY 8:30-9:30, FOLLOWED BY 1 HOUR OF OPEN BOX!!

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) Turkish Get-up (32kg/24kg) 2(1e),- E90sOn90s for 8 Rnds (12 min, start 60% Climb Max Day)

Score = Load

LITE:
Maintain great positioning!

then…

2) Turkish Get-up (32kg/24kg) 6(3e), Shuttle Run 20 (x7.62m) – AMRAP 15 min

Score = Total Reps

Use a KB or DB!

LITE:

S-RUN – 1 REP IS 7.62m

Int1 – same

Int2 – 28/22kg

Int3 – 24/20kg

Beg1 – 20/15kg

Beg2 – 15/10kg

Beg3 – 10/5kg

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 – “FUN TIMES” at CrossFit Algoa’s Friday Night Lights for Open Workout 24.3!!  

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 – 190324

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 10-10-5-5-2-2 for Max loading E2ndMon2ndM for 6 min

Score = Load

LITE:
Keep loading so that great form is maintained!

then…

2) In Groups of 3 – AMRAP the following for 12 min:
AMRAP C2W HSPU – Athlete 2 and 3 start on C2W HSPU
4x 5m Sled Push (low bar), Sled Pull (Rope) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)- Ath 1
*Once Ath 1 has completed the Sled Push (low bar), Sled Pull he/she starts on the C2W HSPU and Ath 2 starts on the Sled

Score = Total Reps
1m = 1Rep
Note – Sled Push – low bar 1 way, standing Sled pull (no feet mvt)

LITE:
Rx line – 25cm from wall by 76cm long
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 – 35kg,25kg/35kg,5kg ; C2W (90cm 2/3 abm)
Beg2 – PPU (51cm/Flr)
Beg3 – 35kg,15kg/35kg,0kg ; 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!