Featured Image – Another class on the Benchmark for World Mental Health Day #YouAreNotAlone … good work ladies and gents!!

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 181023

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 STOH from Rack – EMOM 12 min (count sets >70% 1RM, Max Day)

Score = Load

From Rack ; Extra rep – try do on a similar loading to last week…

LITE Options: Keep loading so that great form is maintained

Then…

2) 40:20 intyervals – Complete 5 Rounds (15 min) of the following for Max Reps:
AMRAP 40 sec – Cluster (45kg/30kg)
Rest 20 sec

AMRAP 40 sec – C2W HSPU
Rest 20 sec

AMRAP 40 sec – BB Facing Burpees
Rest 20 sec

Score = Total Reps

CrossFit Algoa LITE Options:
PPU – keep hands, feet, abm, head all within 1mx1m
Int1 – 43/28kg; C2W (1/2 abm at 30cm)
Int2 – 40/26; C2W (1/2 abm a 50cm)
Int3 – 35/24kg; C2W (2/3 abm at 50 cm)
Beg1 – 30/20kg 90cm 2/3 abm C2W
Beg2 – 25/15kg; PPU (51cm/Flr)
Beg3 – 20/12kg; 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Another class on the Benchmark for World Mental Health Day #YouAreNotAlone … good work ladies and gents!!

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 181023

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) CFHQ WOD 231012 – Every 4:00 for 6 rounds complete:
15 T2B
400-meter run

TC – 24 min

Score = Sum of Times/sum of TC per Rnd, plus 1 sec/rep missed

Scaling:
The goal of these efforts is to get at least 1 minute of rest between rounds. Reduce the reps and distance in order to complete each round in under 3 minutes.

CFA LITE Options:
Int1 – 12 T2B, 400m
Int2 – 10 T2B, 400m
Int3 – 8 T2B, 350m
Beg1 – HLR, Run 300m
Beg2 – HKR, Run 250m
Beg3 – HKR x1 or Seated K2C, Run 250m

Then…

2) Accumulate the holds FT, mixing as you please:
Neutral Hold – Rings 2 min
HS Hold 2 min
L-sit 2 min

TC – 12 min

Score = Time/TC plus 1 sec/sec missed

CFA LITE Options:
Int1 – Weak L-sit
Int2 – Weak L-sit
Int3 – 1 leg L-sit
Beg1 – T-Sit; Dip Bar/Box Hold; Rev WW HS hold
Beg2 – T-Sit (1ft dwn); PU (top hold); PPU Hold (61/51cm)
Beg3 – F-Bridge; PU (top hold); PPU Hold (Flr) ; New TC – 1 min each

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Another class on the Benchmark for World Mental Health Day … from left Eva, Dave, Masasa and Nonke!  #YouAreNotAlone … good work!!

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 171023

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) Pause Front Squat 5×5 (Take 65-70% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

LITE:
Keep loading so that great form is maintained

Then…

2) For Time…

Complete 4 Rnds of:
5 Power Cleans (100kg/70kg)
60 DU

then Rest 3 min…

Complete 3 Rnds of:
10 Hang Power Cleans (85kg/60kg)
70 DU

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa LITE Options:
Int1 – 90/63kg, 80/55kg
Int2 – 85/60kg, 75/52kg, DU 50, 60
Int3 – 80/55kg, 70/49kg, DU 40, 50
Beg1 – 70/45kg, 52/35kg, SU
Beg2 – 50/30kg, 40/20kg, SU 50, 60
Beg3 – 40/22kg, 30/15kg, SU 40, 50

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – A morning class on the Benchmark for World Mental Health Day #YouAreNotAlone … good work ladies and gents!!

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 161023

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 of 8 min:
12 Thrusters (45kg/30kg)
6 B-MU

Score = Total Reps

LITE Variations:
Int1 – 43/29kg, 4 BMU
Int2 – 40/27kg, 5 BMU (R/B)
Int3 – 38/25kg, 5 BMU (B/P)
Beg1 – 30/20kg, PU (G/P)
Beg2 – 25/15kg, RR (1/0.5m)
Beg2 – 2/12kg, RR (0.5/0m)

Then…

2) AMRAP the following for 10 min:
10 m HS Walk
10 Burpee Broad Jump (1.3m – stopper to stopper/1m)

Score = Total Reps

CrossFit Algoa LITE Options:
Int1/2 – same
Int3 – same or 4 WW, B-BJ (1/0.75m)
Beg1 – 4 Half WW, B-BJ (0.75/0.5m)
Beg2 – 4 1-step WW, B-BJ (0.5/0.3m)

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Nonke on Wall Ball Sit-ups during the Benchmark WOD “Saved by the Barbell”!!

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 141023

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) Big Snatch (squat) Complex for Max Load:
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Press
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Jerk
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Split Jerk

Score = Load (Max Unbroken Load)

then…

2) Nasty Girls (190827 / 130327)

3 Rounds for time of:
50 Airsquats
7 Strict Muscle-ups
10 Hang Power Cleans

♂ 135 lb. (61kg) / ♀ 95 lb. (43kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 4 S/Mup
Int2 – 7 S/Mup (2xB/2xP)
Int3 – 7 S/Mup (2xP/2xG), 50/32kg
Beg1 – 7 PU (P/G), 7 Push-ups (Toes), 40/25kg
Beg2 – 7 RR (1/0.5m), 30/20kg

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Don showing off his “break”-dancing skills at “Fittest in PE” this past weekend! 😉 Image courtesy of @nikolaas_du_plooy (Insta)

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 131023

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) Big Snatch (squat) Complex for Max Load:
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Press
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Jerk
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Split Jerk

Score = Load (Max Unbroken Load)

then…

2) Nasty Girls (190827 / 130327)

3 Rounds for time of:
50 Airsquats
7 Strict Muscle-ups
10 Hang Power Cleans

♂ 135 lb. (61kg) / ♀ 95 lb. (43kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 4 S/Mup
Int2 – 7 S/Mup (2xB/2xP)
Int3 – 7 S/Mup (2xP/2xG), 50/32kg
Beg1 – 7 PU (P/G), 7 Push-ups (Toes), 40/25kg
Beg2 – 7 RR (1/0.5m), 30/20kg

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Keri in the Intermediate Division at “Fittest in PE” this past weekend! Image courtesy of @nikolaas_du_plooy (Insta)

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 121023

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) 2 STOH from Rack – EMOM 12 min (count sets >70% 1RM, Max Day)

Score = Load

Then…

2) Complete 5 Rounds (15 min) of the following for Max Reps:
AMRAP 40 sec – STOH (45kg/30kg)
Rest 20 sec
AMRAP 40 sec – T2B
Rest 20 sec
AMRAP 40 sec – 6m DB or KB Farmers Walk shuttles (45kgx2/30kgx2)
Rest 20 sec

Score = Total Reps
NB – STOH – BB on floor

CrossFit Algoa LITE Options:
Int1 – 43/28kg; 40kgx2/24kgx2
Int2 – 40/26kg; 35kgx2/22.5kgx2
Int3 – 35/24kg; 30kgx2/20kgx2
Beg1 – 30/20kg, HLR, 24kgx2/16kgx2
Beg2 – 25/15kg, HKR, 20kgx2/12kgx2
Beg3 – 20/12kg, 1x HKR or Seated K2C, 16kgx2/10kgx2

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Rodger and Don in the masters division at “Fittest in PE” this past weekend! Rodger took 3rd and Don took 4th place… congrats!!!!!! Image courtesy of @nikolaas_du_plooy (Insta)

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 111023

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 EMOM 10 min:
Min 1 – Strict Ring Dips RM
Min 2 – 3 Front Squats (80-90% 1RM)

Score = Total Reps Plus Total Loading
I.e. = (10 reps + 100kg) + (8 reps + 105kg) + (8 reps + 110kg) + (7 reps + 115kg) + (5 reps + 120kg)
NB – increase on FS loading from last week

CFA Lite Options:
Int1 – same Rx
Int2 – RD (R/B)
Int3 – RD (B/P)
Beg1 – Bar Dips (B/P)
Beg2 – Seated P-Dips (str)
Beg3 – Seated P-Dips (bnt)

Then…

2) Saved by the Barbell is an annual Labor Day weekend fundraiser workout hosted by the CrossFit Foundation and taking place at participating CrossFit affiliates around the world. It brings together the CrossFit affiliate community in the same generous spirit of the CrossFit for Hope, Hotshots19, and Fight Gone Bad fundraiser workouts.
Proceeds from the workout support the creation, development, and growth of CrossFit programs for kids in schools, recreation centers, and communities the world over. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of kids.
To join us in support of CrossFit opportunities for kids everywhere, register below and participate in the workout on Labor Day weekend, host an event at your affiliate by emailing savedbythebarbell@crossfit.com, or donate today!

Saved by the Barbell (CrossFit HQ WOD 190831 / 180901)

3 Rounds for Max Reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 6.3kg ball, 34kg deadlifts and cleans
♂ 9.1kg ball, 52kg deadlifts and cleans

Score = Total Reps

LITE Options:
Int1/2/3 – same
Beg1 – 6.3/4.5kg, 40/25kg
Beg2 – 4.5/3kg, 25/15kg

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – We complete our World Mental Health Day CFA 2023 WOD – “You are Not Alone” today!

Scan the QR code bottom left to support this worthy cause! Entry Fee is R70, with all proceeds going to Lifeline!!  #worldmentalhealthday

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 101023

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) World Mental Health Day CFA 2023 WOD – You are Not Alone

“You are Not Alone” #worldmentalhealthday CrossFit Algoa WOD 2023…

AMRAP 40 min of:
800m Run
40 KB Swings (24kg/16kg)
20 Burpee Box Jump/Step Overs (61cm/51cm)
10 Muscle-ups
5 Wall Walks
Rest 2 min

Score = Total Reps
10 m = 1 Rep

CFA LITE Options:
BBSO – lateral facing
RX – 155 R/Rnd
Int1 – 151 R/Rnd; 6 MU
Int2 – 150 R/Rnd; 6 B-MU (R/B) or Jump-MU (R top head); 4 WW
Int3 – 150 R/Rnd; 6 B-MU (B/P) or Jump-MU (R at chin); 4 WW
Beg1 – 165 R/Rnd; 16/12kg; 10 PU (P/G), 10 Pushups (ts/kns up, ts dwn); Bp BJ/SO (51cm); 5 Half WW
Beg2 – 145 R/Rnd; Run 600m; 12/8kg; 10 RR (1/0.5m), 10 PU (kns up, ts dwn/kns); Bp BSO (41cm); 5x 1-step WW
Beg3 – Rest 5 min/Rnd; 125/121 R/Rnd; Run 500m; 8/5kg; 10 RR (0.5/0m), 10/6 PU (kns); Bp KB SO; 5 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

“Fittest in PE” – CrossFit Algoa athlete/s 

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 091023

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 12 min:
20 Alt. Goblet KB Step-ups (32kg/24kg)
10 Strict HSPU

Score = Total Reps

CrossFit Algoa LITE Options:
Int1 – 24/16kg; 7 S/HSPU
Int2 – 24/16kg, 10 (1/2 AbM)
Int3 – 20/12kg; 10 (2/3 AbM)
Beg1 – 20/12kg; 10 PPU (61cm/Flr)
Beg2 – 16/10kg; 10 PPU (Flr/Kns 4x abm)
Beg3 – 12/8kg; 10 PPU (Kns 4xabm/2xabm)

Then…

2) Run 1 Mile (1609m) FT

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

LITE Variations:
Int1/2/3 and Beg1 – Same
Beg2 – Run 1 km

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!