Featured Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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 – 130224

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 (5 Rnds):
Min 1 – AMRAP Strict HSPU
Min 2 – AMRAP Push-ups

Score = Total Reps

LITE:
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61/51cm); F- Kns up, ts dwn
Beg2 – PPU (51cm/Ft flr); Kns up, ts dwn/PU (kns)
Beg3 – PPU (Ft flr/Kns 2x abm); PU (kns)

then…

2) Complete the following FT:
150 DU
1.5 km Row (150 SDHP 20kg/16kg)
1 Mile Run (1609m)
100 DU

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 135/90 DU
Int2 – 120/80 DU
Int3 – 105/70 DU
Beg1 – SU, 150 SDHP (16/10kg)
Beg2 – 135/90 SU, 1350m Row/135 SDHP (12/8kg), 1400m Run
Beg3 – 120/80 SU, 1200m Row/120 SDHP (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 Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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 – 120224

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) Segment Clean Deadlift, Hang Squat Clean – EMOM 10 (start light, climb to Max Day)
Min 1,2 – 5 reps each
Min 3,4 – 4 reps each
Min 5,6 – 3 reps each
Min 7,8 – 2 reps each
Min 9,10 – 1 rep each

Score = Max Load

LITE:
Reduce loading so that great form is maintained.
Beg/TC – SCD, HPC, FS allowed

Then…

2) Complete the following FT:
100 Wall Balls (10kg/6.3kg)
30 Muscle-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 24 MU
Int2 – B/MU (B/P)
Int3 – Jump R/MU
Beg1 – WB (6.3/4.5kg, 10ft/9ft), 30 PU (P/G), 30 RD (B/P)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 30 RR (1/0.5m), 30 Seated PD (str)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 30 RR (0.5/0m), Seated PD (Bnt)

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 Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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 – 090124

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

RX, LITE and HOME WOD

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

1) 3 Deadlift, 2 Hang Power Cleans, 1 Push Jerk – E2ndMOn2ndM for 10 min (5 Rnds, Build to Max Day)

Score = Load

then…

2) CrossFit Algoa’s combo HERO WOD “JT” meets “DT”…

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
First posted 13 April 2009.

Complete 5 Rnds, in the following format, FT:
15-12-9-6-3 HSPU
15-12-9-6-3 Ring Dips
15-12-9-6-3 Pushups
12-12-12-12-12 Deadlifts (70kg/49kg)
9-9-9-9-9 Hang Power Cleans (70kg/49kg)
6-6-6-6-6 Push Jerk (70kg/49kg)

TC – 22 min

Score = Tim/TC plus 1 sec/rep missed

LITE:
Int1 – 65/45kg
Int2 – 60/42kg; 1/2 Abm
Int3 – 55/38kg; 2/3 Abm
Beg1 – 45/30kg; PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/kns up ts dwn
Beg2 – 35/20kg; PPU 51cm/Flr; Seated P-Dips (str), PU (12-9-6-3-1 Ts/15-12-9-6-3 Kns)
Beg3 – 25/15kg; PPU Flr/Kns; Seated P-Dips (bnt), PU (kns/12-9-6-3-1 kns)

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 Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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 – 090124

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

RX, LITE and HOME WOD

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

1) 3 Deadlift, 2 Hang Power Cleans, 1 Push Jerk – E2ndMOn2ndM for 10 min (5 Rnds, Build to Max Day)

Score = Load

then…

2) CrossFit Algoa’s combo HERO WOD “JT” meets “DT”…

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
First posted 13 April 2009.

Complete 5 Rnds, in the following format, FT:
15-12-9-6-3 HSPU
15-12-9-6-3 Ring Dips
15-12-9-6-3 Pushups
12-12-12-12-12 Deadlifts (70kg/49kg)
9-9-9-9-9 Hang Power Cleans (70kg/49kg)
6-6-6-6-6 Push Jerk (70kg/49kg)

TC – 22 min

Score = Tim/TC plus 1 sec/rep missed

LITE:
Int1 – 65/45kg
Int2 – 60/42kg; 1/2 Abm
Int3 – 55/38kg; 2/3 Abm
Beg1 – 45/30kg; PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/kns up ts dwn
Beg2 – 35/20kg; PPU 51cm/Flr; Seated P-Dips (str), PU (12-9-6-3-1 Ts/15-12-9-6-3 Kns)
Beg3 – 25/15kg; PPU Flr/Kns; Seated P-Dips (bnt), PU (kns/12-9-6-3-1 kns)

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 Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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 – 080124

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 the following 40:20 Intervals for Max Reps:

Min 1-4: Shuttle Run (7.62m – 1 Rep)
Rest 4-5 min

Min 5-9: Kipping Pull-ups
Rest 9-10 min

Min 10-14: Burpee Box Jump Over (61cm/51cm)
Rest 14-15 min

Min 15-19: Row (cal) or SDHP (24kg/16kg)
Rest 19-20 min

Min 21 – 24: Box Jumps (61cm/51cm)
Rest 24-25 min

Min 25-29 Sled Push (low bar), Sled Pull (Rope – standing)

Score = Total Reps and meters (1m – 1 rep)

LITE:
Beg1 – PU (P/G), 35kg,25kg/35kg,5kg; BBSO / StepUp (61/51cm); 16/10kg
Beg2 – RR (1.5/1m), same B2; BBSO / StepUp (51/41cm); 12/8kg
Beg3 – RR (1/0.5m), 35kg,15kg/35kg,0kg; BBSO / StepUp (41/30cm); 8/5kg

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 – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!!

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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 – 070124

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

Score = Load

If missed last week – 75% 1RM
If missed 2 weeks – 70% 1RM
If missed 3 weeks – 65% 1RM

LITE:
Keep loading so that great form is maintained!

then…

2) For Time:
3-6-9-12-15-18-21 DB Hang Power Snatch (22.5kg/15kg)
1-2-4-6-8-10-12-14 Wall Walk
10-30-60-90-150-210 DU

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int3 – 20/12kg
Beg1 – 15/10kg; Half WW; SU
Beg2 – 10/7kg; 1 Step WW;
Beg3 – 7/5kg; 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 – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!!

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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 – 060124

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

RX, LITE and HOME WOD

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

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

Score = Load

LITE:
Keep loading so that great form is maintained!
Beg – power clkean plus front squat allowed. Push Press also allowed!

then…

2) Open Workout 23.1: (14.4 REPEAT) https://games.crossfit.com/workouts/open/2023

Complete as many reps as possible in
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

Score = Total Reps

NOTE & Metric Equivalents – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the medicine balls are 4 kg (10 lb), 6 kg (14 lb) and 9 kg (20lb). The minimum acceptable weights in kilograms for the cleans are 20 kg (45 lb), 29 kg (65 lb), 43 kg (95 lb), 52 kg (115 lb), and 61 kg (135 lb).

TEST VARIATIONS
Rx’d (16-54)
♀ 14-lb ball to 9 ft, 95-lb cleans
♂ 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54) (Int3. Our Beg1 same but PU (P/G))
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chinover-bar pull-ups

Teenagers 14-15
♀ 10-lb ball to 9 ft, 65-lb cleans
♂ 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15
♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chinover-bar pull-ups

Masters 55+
♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+ (Beg2)
♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar
pull-ups
♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar
pull-ups

23.1: (14.4 REPEAT) – FOUNDATIONS (Beg3)
60 strokes on the rower, 50 sit-ups, 40 WB shots, 30 cleans, 20 push-ups (M- kns up, ts down, F- knees)
F 6-lb (2.7kg) ball to 9-ft target, 35-lb (15kg or less) cleans
M 10-lb (4.5kg) ball to 10-ft target, 45-lb (20kg or less) cleans

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

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 – Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

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 – 050124

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) Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

AMRAP the following for 28 Min:
Burden Run 560 m (25/15kg)

Then 5 Rnds of:
1 OHS (50/35kg)
9 C2B Pull-ups
6 Back Squats (50/35kg)
3 Front squats (50/35kg)

Into…

1 Rnd of:
20 Burpee BJO (61cm/51cm)
20m HS Walking (LITE-Bear Walking)

Repeat from start

Score = Total Reps

56/45/50/40-191 Reps/Rnd
10m = 1 Rep

LITE:
Int1 – BR-20/10kg, PU, 45/32kg, 16m HSW
Int2 – 43/30kg, 14m HSW
Int3 – 40/28kg, 12m HSW or 4 WW
Beg1 – BR-10/5kg, 35/25kg, PU (P/G), B-BSO (61/51cm), 4x 0.5 WW
Beg2 – 30/20kg, RR (1/0.5m), B-BSO (41cm), 20m BW(str)
Beg3 – BR-5/2.5kg, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

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 -Thank you Jaco from @crossfiartaxes for joining us for some WODS!!

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 – 030124

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) Escalating Isabel:
10 Snatches (61kg/43kg)
10 Snatches (84kg/58kg)
10 Snatches (102kg/70kg)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:
NB These are squat snatches
Scale to 50% 1 RM (1st 10), 68% 1RM (2nd 10), 83% 1RM (3rd 10)
Int1 – 43/30kg, 61/43kg, 84/58kg
Int2 – 43/30kg, 61/43kg, 75/52kg
Int3 – 43/30kg, 55/38kg, 65/45kg
Beg1 – 43/30kg, 50/30kg, 60/40kg
Beg2 – 30/20kg, 40/25kg, 45/30kg
Beg3 – 20/12kg, 30/20kg, 35/25kg

then…

2) Complete the Benchmark “KAREN” for time:
150 Wall balls for time (9,1kg/6,3kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1/2/3 – same
Beg1 – (6,3kg/4,5kg, to 10ft/9ft)
Beg2 – (4,5kg/3kg, to 10ft/9ft)

Ensure you record this Benchmark Score!

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 -Thank you Jaco from @crossfiartaxes for joining us for some WODS!!

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 – 020124

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) Escalating Isabel:
10 Snatches (61kg/43kg)
10 Snatches (84kg/58kg)
10 Snatches (102kg/70kg)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:
NB These are squat snatches
Scale to 50% 1 RM (1st 10), 68% 1RM (2nd 10), 83% 1RM (3rd 10)
Int1 – 43/30kg, 61/43kg, 84/58kg
Int2 – 43/30kg, 61/43kg, 75/52kg
Int3 – 43/30kg, 55/38kg, 65/45kg
Beg1 – 43/30kg, 50/30kg, 60/40kg
Beg2 – 30/20kg, 40/25kg, 45/30kg
Beg3 – 20/12kg, 30/20kg, 35/25kg

then…

2) Complete the Benchmark “KAREN” for time:
150 Wall balls for time (9,1kg/6,3kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1/2/3 – same
Beg1 – (6,3kg/4,5kg, to 10ft/9ft)
Beg2 – (4,5kg/3kg, to 10ft/9ft)

Ensure you record this Benchmark Score!

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!