Featured Image – How many CrossFit Algoa and AFL members can you spot in the crowed at the Girls Gone RX event at @CrossFit.JBay this past weekend! A Big thank you to @CrossFit.JBay and @CapeCrossFit for organising and hosting the event!!

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 – 010124

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)
a) Kipping HSPU RM – E2ndMon2ndM for 6 min (3 rnds)
b) Strict HSPU RM – E2ndMon2ndM for 6 min (3 rnds)

Score (a) = Total Reps
Score (b) = Total Reps

Kipping Rep Range 10-20
Strict Rep Range 5-10 Reps
RX Std – HSPU line 76cm long, 25cm from wall

LITE:
Int1 – same Rx
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61/51cm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Flr/2x abm kns)

then…

2) AMRAP 9 min:
6 TNG Power Cleans (70kg/50kg)
9 Burpee Box Jump Over (61cm/51cm)
27 DU

Score = Total Reps

LITE:
Int1 – 65/46kg
Int2 – 60/42kg; 25 DU
Int3 – 55/39kg; 20 DU
Beg1 – 50/35kg, BBSO (61/51cm), 30 SU
Beg2 – 40/25kg, BBSO (51cm)
Beg3 – 30/20kg, BBSO (51cm)

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 – Lelani and Audrey at the Girls Gone RX event at @CrossFit.JBay this past weekend! A Big thank you to @CrossFit.JBay and @CapeCrossFit for organising and hosting the event!!

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 – 300124

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 5 – E2ndMon2ndM for 10 min (5 Rnds – 75% 1RM)

Score = Load
If missed last week – 70% 1RM
If missed 2 weeks – 65% 1RM

LITE:
Keep loading so that great form is maintained!

then…

b) CFA/AFL Benchmartk – THE APE

Complete the following FT:
Legless Peg Board (2.4m) 5 ascents
Legless Rope Climb (4.1m) 5 ascents
Peg Board (2.4m) 5 ascents
Rope Climb (4.1m) 5 ascents

Score = Time

CFA/AFL LITE Options:
NB – T2 (level 2) completes 3 LL PB, 3 LL RC, 4 PB, 4 RC
NB – T1 (level 4) completes last 2 only
Note – P/Board Pull-ups can be done as Longitudinal Pull-ups

Int1 Option:
THE APE
Complete the following FT:
Legless Peg Board Pull-ups 20
Legless Rope Pull-ups 20
Peg Board (2.4m) 5 ascents (or 10 half climbs)
Rope Climb (4.1m) 5 ascents (or 10 half climbs)

Score = Time
Int2 – 20 Peg Board Pull-ups (leg assisted) and 20 Rope Pull-ups (leg assisted)

Beg1 Option:
THE APE
Complete the following FT:
Rope Pull-ups (leg assisted) 20
Rope Pulls – lying to standing (straight legs) 30
Rope Rows (50cm/25cm) 30

Score = Time

Beg2 Option:
THE APE
Complete the following FT:
Rope Rows (50cm/25cm) 50
Rope Pulls – lying to standing (bending allowed) 30

Score = Time

Beg2 – 25cm/0cm ; Rope Pulls – (kns/hips can bend)

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 – Girls Gone RX event at @CrossFit.JBay this past weekend! A Big thank you to @CrossFit.JBay and @CapeCrossFit for organising and hosting the event!!

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 – 300124

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) Open Workout 13.4

AMRAP 7 min ladder 3-6-9-12-15-18-21-24-27 etc of:
Clean and Jerk
T2B

Score = Total Reps

LITE:
Any Clean, any Jerk
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg
Beg1 – 40/28kg; HLR
Beg2 – 30/20kg; HKR
Beg3 – 20/12kg; Seated K2C or 1 legged HKR

then…

2) In Teams of 4, AMRAP 15 min, in Indian File:
1x Sled push – 5m High Bar, 5m Low Bar (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
5 Target Burpees
5 Push-ups
Rest until its your turn again

Score = Total Reps
1m = 1 Rep on Sled
RX – 1 Rnd is 20 Reps (10m sled plus 10 reps)
T/Bps – 6 inches – 15.24cm

LITE:
Beg1 – 35kg,25kg/35kg,5kg; PU 4/PU 4 kns up, ts dwn
Beg2 – same B2; 4 T/Bps; PU 3 or 4 kns up, ts dwn/PU 5 kns
Beg3 – 35kg,15kg/35kg,0kg; PU 5/4 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 Image – Congrats to Audrey, Lelani and Keri who participated at the Girls Gone RX event at @CrossFit.JBay this past weekend! A Big thank you to @CrossFit.JBay and @CapeCrossFit for organising and hosting the event!!

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 – 290124

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) TC Test 3 – Tabata Double-Unders for Total Reps

Score = Total Reps

LITE:
Beg1/2/3 – Single-Unders

then…

2) TC Test 4 – AMRAP 14 min:
15 Wall Balls (10kg/6.3kg)
12 Box Step-overs (Farmers Carry) (61cm/51cm – 22.5kgx2/15kgx2)
9 C2W HSPU (76cm at 25cm)

Score = Total Reps

LITE:
PPU – keep hands, feet, abm, head all within 1mx1m
L2(T2) – 6 C2W RX
L4(T3) – 9 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 – WB (6.3/4.5kg, 10ft/9ft); FC-BSO (15kgx2/10kgx2-61/51cm); C2W (90cm 2/3 abm)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); FC-BSO (10kgx2/7kgx2-61/51cm); PPU (51cm/Flr)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); FC-BSO (7.5kgx2/5kgx2-61/51cm); 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 – Some of our current TC Kick-start Members… from left Mike, Juan, Coach Dave, and Norm! 

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 – 270124

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 the following for 10 min:
10 HSPU
20 Jumping Alt. Lunges
10 GHD Sit-ups

Score = Total Reps

LITE:
Int1 – 8 GHD SU or Sit-Up (20/12kg)
Int3 – 2/3 abm, 6 GHD SU or SU (16/10kg)
Beg1 – PPU (61/51cm), SU (10/5kg)
Beg2 – PPU (51cm/Flr), SU
Beg3 – PPU (Flr/Kns 2x abm), SU

then…

2) Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
30x 7.62m Shuttle Run (1 rep – 7.62m)

TC – 15 Min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 6 B-MU
Int2 – 5 B-MU (B/P) or 10 Jump B-MU (Bar Chin)
Int3 – 10 B-MU (G/P) or 10 Jump B-MU (Bar Collar B)
Beg1 – 10 PU (P/B), 10/6 PU or F-10 (kns up, ts dwn)
Beg2 – 10 RR (1/0.5m), 6 PU or M-10 (kns up, ts dwn)/10 PU (k) 24x S-Run
Beg3 – 10 RR (0.5/0m), 10/6 PU (k), 20x S-Run

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 – Some of our current TC Kick-start Members… from left Mike, Juan, Coach Dave, and Norm! 

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 – 260124

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 the following for 10 min:
10 HSPU
20 Jumping Alt. Lunges
10 GHD Sit-ups

Score = Total Reps

LITE:
Int1 – 8 GHD SU or Sit-Up (20/12kg)
Int3 – 2/3 abm, 6 GHD SU or SU (16/10kg)
Beg1 – PPU (61/51cm), SU (10/5kg)
Beg2 – PPU (51cm/Flr), SU
Beg3 – PPU (Flr/Kns 2x abm), SU

then…

2) Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
30x 7.62m Shuttle Run (1 rep – 7.62m)

TC – 15 Min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 6 B-MU
Int2 – 5 B-MU (B/P) or 10 Jump B-MU (Bar Chin)
Int3 – 10 B-MU (G/P) or 10 Jump B-MU (Bar Collar B)
Beg1 – 10 PU (P/B), 10/6 PU or F-10 (kns up, ts dwn)
Beg2 – 10 RR (1/0.5m), 6 PU or M-10 (kns up, ts dwn)/10 PU (k) 24x S-Run
Beg3 – 10 RR (0.5/0m), 10/6 PU (k), 20x S-Run

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 – Coach Nadine, Audrey and Steve smiling after the workout this past past Saterday!!!! 

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 – 250124

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) Repeat from last week Wed –

A) Strict Pull-ups RM – E90sOn90sec for 6 min (9 Rnds)

B) TC Complete a Pull-up or Ring Row Rep Max Test. Ensure Standards set!

Score = Total Reps

LITE Options:
Int1/2/3 – same
Beg1 – PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 – RR (0.5/0m)a) Practice – T2B and HS Walking

then…

2) TC Test 2 – Complete 5 Rnds of the following FT:
10 Hang Power Clean (70kg/50kg)
12 BB Facing Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed
RX BBF Bps – must jump back, up and over with 2feet together

LITE Options:
Int1 – 65/46kg
Int2 – 60/42kg
Int3 – 55/39kg
Beg1 – 50/35kg, BBF (step back, up, Jump o)
Beg2 – 40/25kg, BBF (stepping allowed)
Beg3 – 30/20kg, BBF (stepping 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 – Evening Class (17:10) on a little warmup jog! 

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 – 240124

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 5 – E2ndMon2ndM for 10 min (5 Rnds – Intro 70% 1RM)

Score = Load

LITE:
Keep loading so that great form is maintained!

then…

b) AMRAP the following for 12 min (4 Rnds):
Min 1 – AMRAP Front Squat (43kg/29kg)
Min 2 – AMRAP Burpee Box Jump Over (61cm/51cm)
Min 3 – AMRAP HS Walking (m)
Min 4 – AMRAP Push Press (43kg/29kg)

Score = Total Reps
1m = 1 rep

LITE:
Int2 – 40/25kg
Int3 – 35/23kg, HSW Or WW (1=3m)
Beg1 – 30/20kg, BBSO (61/51cm), half WW (1=1.5m)
Beg2 – 25/15kg, 1 step WW
Beg3 – 20/12kg, BBSO (41cm), WormW

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 – Head Coach and Founder Dave with Blaine… Thanks Blaine for visiting us from @urbanshackbenoni 

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 – 230124

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) Repeat of last week… beat your reps…

Strict HSPU RM – E90sOn90sec for 6 min (9 Rnds)

Score = Total Reps
Rep Range 5-15 Reps

LITE:
Int1 – same Rx
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61/51cm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Flr/2x abm kns)

Then…

2) Complete 5 Rnds of the following FT:
400 m Run
20 C2B Pull-ups

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 18 C2B
Int2 – 17 C2B
Int3 – 15 PU
Beg1 – 20 PU (P/G)
Beg2 – 20 RR (1/0.5m), 300m
Beg3 – 15 RR (0.5/0m), 250m

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 – Early morning class getting in some Barbell Cycling… for breakfast!!

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 – 220124

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) Squat Clean, Squat Clean and Jerk (any) – E90sOn90s for 8 Rnds (12 min) (Build to a heavy load for the Day)

Score = Load

LITE:
Keep loading so that great form can be maintained!
Beg2/3 – Power clean, Front Squat allowed

then…

2) Complete 3 Rnds of the following for Max Reps:
AMRAP 90s – Box Step-ups – DB Goblet Hold (61cm/51cm – 40kgx1/32kgx1)
Rest 30 sec
AMRAP 90s – Single Arm DB Power Clean and Push Press/Jerk (40kgx1/30kgx1)
Rest 30 sec

Score = Total Reps (11 min)

LITE:
Box 61/51cm except B2/3
Level 1 – 35/25kg
Int1 – 30/22.5kg
Int2 – 25/20kg
Int3 – 22.5/15kg
Beg1 – 20/10kg
Beg2 – 15/7.5kg, 51cm
Beg3 – 10/5kg, 41cm

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!