Tracy working hard on Yoke Carries!!!!!!

_________________________________________

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 – 260923

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) Power Snatch, Snatch – E90sOn90s for 6 Rnds (9 min, Max Day)

Scores = Max Load
NB – All Squat Snatches

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

then…

2) AMRAP the following Intervals…

AMRAP 5:
4 Squat Cleans
4 Ring Muscle Ups
4 Clean & Jerks
4 Ring Muscle Ups
4 Clusters

Rest 2 min

AMRAP 4:
4 Squat Cleans
4 Ring Muscle Ups
4 Clean & Jerks
4 Ring Muscle Ups
4 Clusters

Rest 2 min

AMRAP 3:
4 Squat Cleans
4 Ring Muscle Ups
4 Clean & Jerks
4 Ring Muscle Ups
4 Clusters

BB – 85kg/55kg

Score = Total Reps

LITE:
Int1 – 70/45kg; 4 B-MU
Int2 – 65/42kg; 4 B-MU (B/P) or 8 C2B
Int3 – 60/40kg; 4 B-MU (P/G) or 6 C2B
Beg1 – 40/30kg; 6 PU (P/G)
Beg2 – 30/20kg; 6 RR (1/0.5m)
Beg3 – 25/15kg; 6 RR (0.5/0m)

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 6h 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!

Sean on Box Vault Overs!!!!

_________________________________________

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 – 250923

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

RX, LITE and HOME WOD

Heritage Day – Reminder 1x Class 8:30 – 9:30 and BJJ Class 9:45

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

1) KB(x2) Thrusters 2, Shoulder To Overhead 3 – E90sOn90s for 9 min (6 Rnds, Max Day)

Score = Max Load

CFA LITE Options:
Keep loading so that great form is maintained
Beginners – use DB if needed

then…

2) For Time:
60 Jumping Alt lunges
27 Kettlebell Hang Clean and STOH
21 Kettlebell Front Squats
15 Kettlebell Thrusters
1.5km Run
63 Wall Balls (13.6kg/9.1kg)
60 Jumping Alt lunges

TC – 28 min

Score = Time/TC plus 1 sec/rep missed

KB – 24kgx2/16×2

LITE:
Rx – 24kgx2/16×2; WB 10ft/9ft
Int1 – 20kgx2/12kgx2; 9.1/6.3kg 10ft
Int2 – 16kgx2/12×2; 9.1/6.3kg 10ft
Int3 – 24kgx1/12kgx1; 9.1/6.3kg 10ft
Beg1 – 16kgx1/12kgx1; 6.3/4.5kg 10ft, Run 1.2km, 40 Lunge (step)
Beg2 – DB 10kgx1/7kgx1; 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 30 Lunge (step), Run 1km
Beg3 – DB 7.5kgx1/5kgx1; 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, 30 Static Lunge, Run 800m

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 6h 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!

More Broad Jumps … Leigh-Anne and Deon on the final event (in class) of the team #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 – 230923

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 130902 / 210908
CF HQ tips (including some adaptive athlete tips)

https://www.crossfit.com/essentials/workout-tips-for-210908

Christine – 3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps (51cm)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

CFA LITE Options:
Row sub – 50 SDHP 20/12kg (from B1 to B3 use DB H-B loads)
HB sub – DB/KB/BP 25kg/15kg – 30 DL
BJ – Broad Jump sub (1,24m/1m)
Int1 – 90% BW; 22.5/15kg
Int2 – 85% BW; 22.5/15kg
Int3 – 80% BW; 20/12kg
Beg1 – 60% BW; 15/10kg; BJ (51/41cm) or BJ (1/0.8m)
Beg2 – 50% BW; 12/8kg; BSup (41cm) or BJ (0.8/0.5m)
Beg3 – 40% BW; 8/5kg; BSup (30cm) or BJ/B-Step (0.6/0.4m)

then…

2) Tabata the following with a BB 45kg/30kg:

a) Push Jerk

Rest 1 min…

b) Power Clean

Rest 1 min

c) Thruster

Score = Total Reps

CFA LITE Options:
Int1 – 45/30kg
Int2 – 40/25kg
Int3 – 35/20kg
Beg1 – 30/15kg
Beg2 – 20/12kg
Beg3 – 15/8kg

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 6h 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!

More Broad Jumps … Leigh-Anne and Deon on the final event (in class) of the team #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 – 220923

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 130902 / 210908
CF HQ tips (including some adaptive athlete tips)

https://www.crossfit.com/essentials/workout-tips-for-210908

Christine – 3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps (51cm)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

CFA LITE Options:
Row sub – 50 SDHP 20/12kg (from B1 to B3 use DB H-B loads)
HB sub – DB/KB/BP 25kg/15kg – 30 DL
BJ – Broad Jump sub (1,24m/1m)
Int1 – 90% BW; 22.5/15kg
Int2 – 85% BW; 22.5/15kg
Int3 – 80% BW; 20/12kg
Beg1 – 60% BW; 15/10kg; BJ (51/41cm) or BJ (1/0.8m)
Beg2 – 50% BW; 12/8kg; BSup (41cm) or BJ (0.8/0.5m)
Beg3 – 40% BW; 8/5kg; BSup (30cm) or BJ/B-Step (0.6/0.4m)

then…

2) Tabata the following with a BB 45kg/30kg:

a) Push Jerk

Rest 1 min…

b) Power Clean

Rest 1 min

c) Thruster

Score = Total Reps

CFA LITE Options:
Int1 – 45/30kg
Int2 – 40/25kg
Int3 – 35/20kg
Beg1 – 30/15kg
Beg2 – 20/12kg
Beg3 – 15/8kg

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 6h 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!

Head Judge Lawrence and judge Keri, both keeping a watchful eye over “Gooi Rooi’s” JP, on Handstand Walking at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 210923

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) OHS – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load
Improve from last week!
NB – From Rack

then…

2) AMRAP 14 min:
10 C2B Pull-ups
10 T2B
10 OHS (65kg/40kg)

Score = Total Reps

LITE Options:
Int1 – 8 C2B, 8 T2B, 55kg/33kg
Int2 – 7 C2B, 7 T2B, 50kg/30kg
Int3 – 7 PU, 7 T2B, 45kg/27kg
Beg1 – 7 PU (P/G), 10 HLR, 40kg/25kg
Beg2 – 10 RR (1/0.5m), 10 HKR, 30kg/20kg
Beg3 – 10 RR (0.5/0m), 10 K2C, 20kg/12kg

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 6h 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!

From left, Thuba, Tim and Werner on AFL’s Chipper of Chippers #2 at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 200923

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 – S-HSPU RM
Min 2 – 3 Front Squats (75-90% 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 – PPU Std – Hands, feet, head must stay inside 1m x 1m square (abmat must also be within 1m x 1m)

CFA Lite Options:
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns 2x abm)
Beg3 – PPU (Kns 2x abm)

Then…

2) Repeat 22 Sep 21 – AMRAP the following for 14 min:
75 DU
20 Hang Power Clean (60kg/40kg)
12 Strict Ring Dips

Score = Total Reps

CFA LITE Options:
RX sub – DB/KB/BP – 30 Reps on 25kg/15kg
Int1 – 65 DU; 55/36kg; 22.5/15kg; 10 S-RD
Int2 – 60 DU; 53/34kg; 22.5/15kg; 8 S-RD
Int3 – 55 DU; 50/32kg; 20/12kg; RD (R/B) or 6 S-RD
Beg1 – 75 SU; 45/30kg; 15/10kg; RD (B/P) or SD Jumpup
Beg2 – 65 SU; 35/22kg; 12/8kg; SPD/Chair Dips (Str)
Beg3 – 55 SU; 25/17kg; 8/5kg; SPD/Chair Dips (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 6h 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!

Our Team “Gooi Rooi” (JP climbing, Wilma, Marco and Audrey) on the Final Event of  our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 190923

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

RX, LITE and HOME WOD

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

1) Practice the movements below… on ECC 23 Final Team Events
Today members will test on both Event 7A and 7B… with a 5 min rest btween the 2 workouts!

then…

2) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

TEAM RX: Event 7A & B – DVSN’s #BeyondBasic Finals

Event 7A – M1/F1 completes FT:
21-15-9 Synchro Power Cleans (Fat Bar -55kg/Normal BB – 35kg)
3-2-1 Rope Climb (Men Legless, W normal – both from sitting) 3.8m (to work 2nd Athlete hangs on short rope M – Legless F – Leg assisted for climb and hangs)
Into…
2m Partner HSW, 1 Athlete 360 deg pirouette, 2m Partner HSW return
4m Partner HSW, 1 Athlete 360 deg pirouette, 4m Partner HSW return
6m Partner HSW, 1 Athlete 360 deg pirouette.

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

Note:
HSW Each section must be completed unbroken (2m/2m-4m/4m-6m).
Piroutte needs to be unbroken
Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return but not the other athlete!
Rep only counted once both athletes complete each section 2/4/6m. Stay on same rep before moving on!

1 min transition …(5 min for class members)

Event 7B – M2/F2 completes FT:
12-9-6 Bar MU (2nd Ath neutral hold rings – low rings)
12-9-6 Synchro Thrusters (Fat Bar -55kg/Normal BB – 35kg)
Into…
2m Synchro OH Walking lunge (Fat Bar -55kg/Normal BB – 35kg), 2m return
4m Synchro OH Walking lunge, 4m return
6m Synchro OH Walking Lunge

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

Note:
Each OH W-Lunge Rep (2m) must be completed unbroken.
Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return and not the other athlete!

LITE Options Event 7A:
Int1 – FatB 50kg/BB 32kg; M- LL from sitting/W- same Rx but 3m
Int2 – FatB 50kg/BB 32kg; rest same as I3
Int3 (ECC Int) – FatB 45kg/BB 30kg; 3-2-1 RC 3.8m (M–Sit/W–Stand) 3.8m (to work 1 hangs on short rope- Leg assisted); 1 at time 2m HSW, return 2m
4m HSW, return 4m, 6m HSW
Beg1 (ECC Beg) – FatB 35kg/BB 20kg; 10-8-6 R-Pull–Ly to Stand (Legs str) 5/5-4/4-3/3e (partner holds Push-up – top); 10x 6m Synchro Unbroken Bear Crawl
Beg3 – FatB 20kg/BB 12kg; 10-8-6 R-Pull–Ly to Stand (Bnt hips/legs) 5/5-4/4-3/3e (partner holds Push-up – top); 6x 6m Synchro Unbroken Bear Crawl

LITE Options Event 7B:
Int1 – FatB 50kg/BB 32kg; 9-6-3 B-MU (R/B)
Int2 – FatB 50kg/BB 32kg; 24-18-9 Synchro C2B/Pull-up
Int3 (ECC Int) – FatB 45kg/BB 30kg; 21-15-9 Synchro C2B/Pull-up
Beg1 (ECC Beg) – FatB 35kg/BB 20kg; 18e-15e-9e Ring Rows (0.5/0m) – partner holds Push-up (top)
Beg3 – FatB 20kg/BB 12kg; ; 18e-15e-9e Ring Rows (0/+0.5m) – partner holds Push-up (top)

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 6h 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!

CrossFit Grahamstown on the AFL’s Chipper of Chippers #2 at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 170923

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

RX, LITE and HOME WOD

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

1) Practice Synchro work on all the movements of Event 6 – AFL’s Chipper of Chippers #2

Score = For Quality

then…

1) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

TEAM RX: Event 6 – AFL’s Chipper of Chippers #2

Complete the following FT (M/M/F/F):

100 Partner Wall Balls (9.1kg/6.3kg) (To work – 1 Holds Goblet squat and other holds DB OH – 2 on 1)

24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/30kg DB and 16kg/20kg, M1/F1, -M2/F2)

40 Synchro DB or KB Hang Clean and Jerk (M1 24kg KB, M2 30kg DB, F1 16kg KB, F2 20kg DB)

24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/ 30kg DB and 16kg/20kg, M1/F1, M2/F2)

30 Synchro Wall Walks (M,M and F, F – mix as need)

24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB / 30kg DB and 16kg/20kg, M1/F1, M2/F2)

50 Synchro (M1,2 and F1,2) Broad Jumps (100cm/130cm)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

BSO – M/F pair works 1 at a time; DB/KB cannot rest on legs or box

Synchro BJ – over designated distance

CFA LITE:
Int2 – INTERMEDIATE – 10kg/6.3kg, 24kg KB/20kg DB and 12kg KB/15kg DB; Box Step Overs (61cm/51cm); Half WW; BJ (70/100cm)
Beg1 – BEGINNER – 6.3kg/4.5kg; M1 12kg KB, M2 15kg DB, F1 10kg KB, F2 7.5kg DB; BSO 51cm; 2 Ft on Wall Step – no hand mvt; BJ/Step (over 2x bumper/1x bumper)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); BSO 41cm ; M1 10kg KB, M2 12kg DB, F1 7.5kg DB, F2 5kg DB; WW – same B1; BroadStep 1x Bmper

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 6h 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!

JP and Wilma of Gooi Rooi on Event 4 – Cabal Coffee’s Wobbly #3  of our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 160923

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) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

TEAM RX: Event 5 – Bronscor’s Lifting Complex

In 10 min a Team finds a Max Load on the following complex:
Deadlift, Hang Squat Clean, Front Squat, Jerk (any)

Note/Rules:
Hang SC – BB cannot pass below the mid-line of the knee joint
HSC – power clean followed by a front squat allowed
HSC and FS – crease of hip must pass clearly below top of knee cap
If split Jerk used, feet must be brought together.
Thruster out of Front squat allowed
Nothing on the platform besides the lifting Athlete and the loaded BB
Females use Female Bar, Males use Male Bar
1 platform (2mx2m) , only 1 Athlete lifts at a time!
Male vs Female BB moved onto and off the platform for lifting
All athletes can help change bumpers/fractionals
No bumpers or fractionals on the platform
Clips must be used
Athlete must stay on the platform (stepping over the edge with any part of the foot is a no rep)
State weight clearly to judge before you lift.
Loading can be adjusted up or down as wanted.
Athletes have unlimited attempts in the given time frame.

LITE Options:
Keep loading so that great form is maintained!

then…

2) AMRAP 14 min:
200m Burden Run (22.5kg/15kg)
10 Clusters (22.5kg/15kg)
5x Complex of 1 Wall Walk into 1 C2W HSPU

Score = Toal Reps

LITE Options:
Scaled options complete C2W hspu on return if not at mid-pt
Base of abm at indicated cm
Level3 – WW, C2W HSPU (at 30cm – 1 Abm F)
Level4 – WW, C2W HSPU (1/2 Abmat at 30cm)
Int1 – WW, C2W HSPU (1/2 Abmat at 50cm)
Int2 – WW, C2W HSPU (2/3 Abmat at 50cm)
Int3 – 20/12kg; Box Walk, PPU (76cm/51cm)
Beg1 – 15/10kg; Box Walk, PPU (61cm/Ft ob flr)
Beg2 – 150m B/Run; 10/7kg; Worm Walk, PPU (Ft/Knees- 2abm)
Beg3 – 100m B/Run; 7.5/5kg; Worm Walk, PPU (kns – 2abm)

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 6h 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!

JP and Wilma of Gooi Rooi on Event 4 – Cabal Coffee’s Wobbly #3  of our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 150923

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) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

TEAM RX: Event 5 – Bronscor’s Lifting Complex

In 10 min a Team finds a Max Load on the following complex:
Deadlift, Hang Squat Clean, Front Squat, Jerk (any)

Note/Rules:
Hang SC – BB cannot pass below the mid-line of the knee joint
HSC – power clean followed by a front squat allowed
HSC and FS – crease of hip must pass clearly below top of knee cap
If split Jerk used, feet must be brought together.
Thruster out of Front squat allowed
Nothing on the platform besides the lifting Athlete and the loaded BB
Females use Female Bar, Males use Male Bar
1 platform (2mx2m) , only 1 Athlete lifts at a time!
Male vs Female BB moved onto and off the platform for lifting
All athletes can help change bumpers/fractionals
No bumpers or fractionals on the platform
Clips must be used
Athlete must stay on the platform (stepping over the edge with any part of the foot is a no rep)
State weight clearly to judge before you lift.
Loading can be adjusted up or down as wanted.
Athletes have unlimited attempts in the given time frame.

LITE Options:
Keep loading so that great form is maintained!

then…

2) AMRAP 14 min:
200m Burden Run (22.5kg/15kg)
10 Clusters (22.5kg/15kg)
5x Complex of 1 Wall Walk into 1 C2W HSPU

Score = Toal Reps

LITE Options:
Scaled options complete C2W hspu on return if not at mid-pt
Base of abm at indicated cm
Level3 – WW, C2W HSPU (at 30cm – 1 Abm F)
Level4 – WW, C2W HSPU (1/2 Abmat at 30cm)
Int1 – WW, C2W HSPU (1/2 Abmat at 50cm)
Int2 – WW, C2W HSPU (2/3 Abmat at 50cm)
Int3 – 20/12kg; Box Walk, PPU (76cm/51cm)
Beg1 – 15/10kg; Box Walk, PPU (61cm/Ft ob flr)
Beg2 – 150m B/Run; 10/7kg; Worm Walk, PPU (Ft/Knees- 2abm)
Beg3 – 100m B/Run; 7.5/5kg; Worm Walk, PPU (kns – 2abm)

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 6h 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!