Featured Image – Friday Night Vibes at Open Workout 23.1!! FUN TIMES!!!!

Open Workout – Test 23.1 is a repeat from 2014 (14.4)!! For all the info go to games.crossfit.com (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 200223

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

3 Class Options today!!

1a) Those who have not completed Open Workout 23.1 please complete today!!
1b) For the TC Members complete Open Workout 21.1.
1c) For the rest complete a Variant of Open Workout 21.1 below!!

1a) Open Workout 23.1: (14.4 REPEAT) https://games.crossfit.com/workouts/open/2023
See Friday and Saterday (crossfitalgoa.com) and/or Itensity

OR

1b) New Year, New You TC Post-Test 1…

CrossFit Games – Open Workout 21.1 https://games.crossfit.com/workouts/open/2021/1

WORKOUT 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Score = Time/TC plus 1 sec/rep missed

Workout Vaqriations:
Rx’d (all ages)
♀ and ♂ perform wall walks and double-unders
Scaled (all ages) (Beg1)
♀ and ♂ perform scaled wall walks and single-unders
Beg2 – No step WW
Beg3 – see below

FOUNDATIONS (Beg3) – WORKOUT 21.1

For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Workout Variations:
RX (Rx-Int3) – Rx (all ages)
Scaled (all ages) (Beg1) – Scaled WW ; SU
Foundations (Beg3) – Bear Crawl ; Jump Jack
Equip Free (Int1) – WW ; Lat Jumps

FOUNDATIONS (Beg3) – WORKOUT 21.1

For time:
1 bear crawl
10 jumping jacks

Further Scaling:
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.

OR

1c) For time:
3-6-9-12-15-18-21 Power Snatch (35kg/25kg)
1-2-4-6-8-10-12-14 Wall Walk
10-30-60-90-150-210 DU

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

Last Rnd no DU!! Finishes on Wall Walks!!

CFA LITE Options:
Int3 – 30/22kg
Beg1 – 25/20kg; Half WW; SU
Beg2 – 22/15kg; 1 Step WW;
Beg3 – 20/12kg; Worm Walk; SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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 Video and Image – Open Workout – Test 23.1 is a repeat from 2014 (14.4)!! For all the info go to games.crossfit.com (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 180223

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

Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

There will be alternative workouts from the week for those that come on Friday and Saturday!!!!! 

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see games.crossfit.com ….

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

You have until late on Monday to Register at: games.crossfit.com
Open Workout 23.1: (14.4 REPEAT) https://games.crossfit.com/workouts/open/2023

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

Score = Total Reps

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

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

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

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

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

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

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

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

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

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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 Video and Image – Open Workout – Test 23.1 is a repeat from 2014 (14.4)!! For all the info go to games.crossfit.com (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is here! It is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights from 16:30! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. You have until the 1st workouts submission deadline to Register!! Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 170223

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

Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test! There will be alternative workouts from the week for those that come on Friday and Saturday. 

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see games.crossfit.com ….

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

You have until late on Monday to Register at: games.crossfit.com
Open Workout 23.1: (14.4 REPEAT) https://games.crossfit.com/workouts/open/2023

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

Score = Total Reps

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

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

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

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

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

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

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

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

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

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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 – CrossFit Games infographic (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 160223

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

The Open Athletes – Please note deloaded training below!

1) TNG Power Clean 5 – E90sOn90s for 9 min (6 sets)
Open Athletes – Power Clean 2-2-2-2-2 (60% 1RM) – drop between Reps

Score = Load

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

then…

2) AMRAP the following for 12 min: (Open athletes AMRAP 6 min):
9m HS Walk
6 Hang Power Cleans (50kg/30kg)
100 m Run

Score = Total Reps

CFA LITE Options:
RX – BB 50/32kg DB/KB/B-Pack/light BB 9 Reps on PC 25/15kg
Int1 – 8m HSW; 45/30kg, 22.5/15kg
Int2 – 7m HSW; 40/25kg, 20/15kg
Int3 – 6m HSW (2 WW), 35/20kg, 16/12kg
Beg1 – 2 Half WW, 30/15kg, 15/10kg
Beg2 – 10m BW (str), 20/12kg, 12/8kg
Beg3 – 10m BW (bnt), 15/8kg, 8/5kg

Subs:
Shoulders –
HSW – Pushup Hold (opp sh taps) 3 for 1
HPC – Fine or DL
Run – Fine

Back –
HSW – Pushup Hold (opp sh taps) 3 for 1
HPC – Fine or DL
Run – Fine

Knee –
HSW – Pushup Hold (opp sh taps) 3 for 1
HPC – Fine or DL
Run – Fine

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 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 and 5th in 2019. 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 – CrossFit Games infographic (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 150223

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 1 RM Test

Score = Load

Warm-up for Testing:
90-100% 1 RM: 5 @ 40-50%; 3 @ 60%
1 @ 75%; 1 @ 85%

CFA LITE:
Focus on maintaining great form and position

then…

2) Last Completed 22 Oct 2019…and 22 March 2021 and 2 March 22

Complete the following FT:
21-15-9 of:
OH Walking Lunges (45kg/30kg)
C2B Pull-ups

Into…

12-9-6 of:
OH Walking Lunges (60kg/40kg)
Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Open Athletes:
15-12-9 and 9-6-3

CFA LITE Options:
Home-Based – DB/KB/BP 25kg/15kg – BOR (double reps); OH WL 1st 27-21-15 and 2nd 21-15-9
Scaling Dips – Home-based Scaling Push-ups
Int1 – same, 9-6-3 MU
Int2 – 40/27kg, 55/37kg, 20/12kg, PU, B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR
Int3 – 35/25kg, 50/35kg, 20/12kg, PU, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR
Beg1 – 30/20kg, 45/30kg, 15/10kg, PU(P/G) both, RD (B/P)
Beg2 – 20/12kg, 25/15kg, 12/8kg, RR (1/0.5m), S/PD(str)
Beg3 – 15/9kg, 20/12kg, 8/5kg, RR (0.5/0m), S/PD(bnt)

Substitutions:
Shoulder –
OH WL – Front Rack
C2B/MU – Rev Grip If strict 60% reps)/RR/BOR
Dip – Plus Pushups 3 for 1

Back –
OH WL – Lighter or Hip Thrusters (2 for 1)
C2B/MU – Fine (watch jump up and drop off – strict 60%)
Dip – Fine

Knee –
OH WL – Cycle or Sled Drag or Weighted Walk or Hip Thrusters (2 for 1)
C2B/MU – Fine (watch jump up and drop off – strict 60%)
Dip – Fine

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 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 and 5th in 2019. 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 – SPOIL YOURSELF OR A LOVED ONE THIS VALENTINES DAY… AND ENTER THEM, OR YOURSELF, FOR THE OPEN!! CrossFit Games infographic (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 140223

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) LAST COMPLETED 19 FEB 21…

AMRAP the following for 16 minutes:
15 Snatches, 15 Clean (any) and Jerk (any) (34kg/25kg)
20 BBF Burpees
15 Snatches, 15 Clean (any) and Jerk (any) (60kg/40kg)
20 BBF Burpees
15 Snatches, 15 Clean (any) and Jerk (any) (75kg/50kg)
20 BBF Burpees
AMRAP 1 Snatch, 1 Clean (any) and Jerk (any) (95kg/65kg)

NB – Any Snatch/Any CJ

Score = Total Reps
NB – BBF Bps standard (2 foot jump up and jump over)

CFA LITE Options:
Int1/2 – 30/20-55/37-70/45-90/55kg
Int2 – 30/20-50/32-65/40-80/50kg
Int2 – 27/20-45/30-60/37-70/45kg
Beg1 – 25/15-35/20-45/25-55/30kg; Bp SO
Beg2 – 20/12-25/15-30/17-35/20kg; Bp SO
Beg3/TC – 15/7-20/10-25/12-30/15kg; Bp SO

OR…

Home-Based:
AMRAP the following for 16 minutes:
15 Snatches, 15 Clean (any) and Jerk (any) (25kg/15kg)
20 BBF Burpees

NB – Any Snatch/Any CJ

Score = Total Reps
NB – BBF Bps standard (2 foot jump up and jump over)

CrossFit Algoa LITE Options:
CFA LITE Options:
Use KB or closest DB loading
Home-B – Single-implement DB/KB/BP 25kg/15kg
Int1 – 22.5/15kg
Int2 – 20kg/15kg
Int3 – 20/12kg
Beg1 – 15/10kg; BBF Bps (SO)
Beg2 – 12/8kg; BBF Bps (SO)
Beg3 – 8/5kg; BBF Bps (SO)

Substitutions:
Shoulder –
Snatch – Power Clean or Russ KBS
CJ – Power Clean only

Back –
Snatch – Hang Power Snatch or Hip Thrusters
CJ – Hang Power Clean and PJ or Hip Thrusters

Knee –
Snatch – Fine or Hang Power Snatch or Hip Thrusters
CJ – Hang Power Clean and PJ or Hip Thrusters

then…

2) AMRAP for 10 min (5 Rnds):
Min 1 – AMRAP 30 sec Strict HSPU, 30 sec HSPU
Min 2 – AMRAP Box Step-ups (22.5kg/15kg at 61cm/51cm)

Score = Total Reps (note each)

CFA LITE:
Focus on maintaining great form and position
Int1 – same RX
Int2 – 1/2 Abm
Int3 – 2/3 Abm
Beg1 – PPU (61/51cm); 15/10kg at 61cm/51cm
Beg2 – PPU (51/41cm); 10/7kg at 51cm
Beg3 – PPU (Flr/Kns 2x abm); 7.5/5kg at 41cm

Subs:

Shoulder –
HSPU – Front Bridging and Plus Push-ups
BSUp – Fine

Back –
HSPU – Fine but watch kick-up/down otherwise Push-ups/Def Push-ups
BSUp – Hip Thrusters

Knee –
SD-HSPU – Fine but watch kick-up/down
BSUp – Fine

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 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 and 5th in 2019. 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 – CrossFit Games infographic (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 130223

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 – Kipping T2B and DU

Score = For Quality

CFA LITE:
Only progress to the next level once 80% proficient on the previous level

then…

2) Open Workout 20.2

Reebok CrossFit Games – Open Workout 20.2 (https://games.crossfit.com/workouts/open/2020/2)

WORKOUT 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. (15kg) dumbbells
♂ 50-lb. (22.5kg) dumbbells

Score = Total Reps

See CFHQ and CFA LITE below:
Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs

Scaled (Ages 16-54) – Beg1
♀ 20-lb./ ♂ 35-lb. DBs, HKR, SU

Teenagers 14-15 – Int3
♀ 20-lb./s♂ 35-lb. DBs

Scaled Teenagers 14-15 – Beg2
♀ 15-lb./♂ 20-lb. DBs, HKR, SU

55+
♀ 20-lb. DBs♂ 35-lb. DBs

Scaled Masters 55+
♀ 15-lb./♂ 20-lb. DBs, sit-ups, SU

NB Min – acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.)

Subs:

Shoulder –
DB Thruster – DB F/Squat
T2B – GHD SU or Lying leg raise V’s
DU – Fine

Back –
DB Thruster – Hip Thrusters
T2B – L-sit v’s or Front Bridge
DU – Calf Pulses / SU

Knee –
DB Thruster – Fine (limit depth/load)
T2B – Fine but watch juymp-up/down
DU – Fine / Calf Pulses/SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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 – CrossFit Games infographic (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 110223

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

If you missed yesterday’s WOD “Frantasy Land”… please complete today, or if completed, chat to the Coaches for the alternative WOD for you!

1) Complete the modified benchmark WOD “Frantasy Land” 2014 Reebok CrossFit Games.

For Time:
21-15-9 of:
Thrusters (43kg/29kg)
Pull-ups

Into…

15-12-9 of:
Thrusters (52kg/34kg)
C2B Pull-ups

Rest 2 min

12-9-6 of:
Thrusters (61kg/43kg)
Bar M-up

Score = Time/T
10m = 1 Rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – same
Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)
Int3 – same; 43/29kg, PU; 50/32kg, C2B
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)

Sub’s

Shoulder –
Thr – Front Squat
PU/C2B – Rev Grip 60% Strict or RR or BOR
B-MU – Rev Grip PU Strict (Same number) OR BOR and Plus Push-ups or 3 x Plus-pushups

Back –
Thr – Lighter or Hip Thrusters (banded/loaded)
PU/C2B – BOR – supported by box/bench ; PU/C2B – Fine (watch kipping and jump-up/down) otherwise 60% of reps done strict
B-MU – BOR – supported by box/bench ; B-MU – Fine (watch kipping and jump-up/down) otherwise 60% of reps done strict and Plus Push-ups or 3 x Plus-pushups

Knee –
Thr – Front Squat
PU/C2B – BOR or Rev Grip 60% Strict or RR
B-MU – BOR or Rev Grip PU Strict (Same number) and Plus Push-ups or 3 x Plus-pushups

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 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 and 5th in 2019. 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 – CrossFit Games infographic (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 100223

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 modified benchmark WOD “Frantasy Land” 2014 Reebok CrossFit Games.

For Time:
21-15-9 of:
Thrusters (43kg/29kg)
Pull-ups

Into…

15-12-9 of:
Thrusters (52kg/34kg)
C2B Pull-ups

Rest 2 min

12-9-6 of:
Thrusters (61kg/43kg)
Bar M-up

Score = Time/T
10m = 1 Rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – same
Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)
Int3 – same; 43/29kg, PU; 50/32kg, C2B
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)

Sub’s

Shoulder –
Thr – Front Squat
PU/C2B – Rev Grip 60% Strict or RR or BOR
B-MU – Rev Grip PU Strict (Same number) OR BOR and Plus Push-ups or 3 x Plus-pushups

Back –
Thr – Lighter or Hip Thrusters (banded/loaded)
PU/C2B – BOR – supported by box/bench ; PU/C2B – Fine (watch kipping and jump-up/down) otherwise 60% of reps done strict
B-MU – BOR – supported by box/bench ; B-MU – Fine (watch kipping and jump-up/down) otherwise 60% of reps done strict and Plus Push-ups or 3 x Plus-pushups

Knee –
Thr – Front Squat
PU/C2B – BOR or Rev Grip 60% Strict or RR
B-MU – BOR or Rev Grip PU Strict (Same number) and Plus Push-ups or 3 x Plus-pushups

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 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 and 5th in 2019. 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 – CrossFit Games infographic (Image courtesy of CrossFit, Inc.). Scroll down for more info…

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 090223

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) TNG Power Snatch 2 – EMOM 10 min (start 60% climb Max Dave)

Score = Max Load

CFA LITE:
Keep loading so that great form is maintained

then…

2) Complete Burpee Buffet No. 4 – 3 Rnds FT of:
12 Burpee Broad Jumps (1.24m/1m)
9 Burpee GTOH (22.5kgx2/15kgx2)
6 Burpee Sandbag/Bumper Vaultovers (45kg/30kg at 122cm/102cm)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
No jump for Int on Bp C2B/PU
Int1 – same
Int2 – SB 40kg/25kg
Int3 – DB 20/12kg; SB 40/25kg
Beg1 – B-BJ 1/0.8m; DB 15/10kg; SB 30/20kg at 76cm
Beg2 – B-BJ 0.8/0.5m; DB 10/7kg; SB 25/15kg at 61cm
Beg3 – B-Broad Step 0.5m; DB 7.5/5kg; SB 20/10kg at 51cm

Substitutions:
Shoulder –
Bps – All Straight arm Bps
B-BJ – Fine
Bp GTOH – Bp to Shoulder
Bp SB VO – Fine

Back –
Bps – All Straight arm Bps
B-BJ – Step as needed
Bp GTOH – plain Burpee then Hip Thrusters
Bp SB VO – Bp VO (no sandbag)

Knee –
Bps – Fine or Straight arm Bps if need
B-BJ – Fine (reduce height, step)
Bp GTOH – Fine
Bp SB VO – Fine but reduce height as needed

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 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 and 5th in 2019. 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!