Featured Image – Tracy working with great form on Open Workout 21.4!!!!!!

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.

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 – 270123

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

New Year, New You TC Members please prioritise testing on Pre-Test 1, 2, 3A, B.

For the rest…

1) CFHQ WOD 230102 – https://www.crossfit.com/essentials/workout-demo-for-230102

Back Squat Barbara

Every 6 minutes for 5 rounds complete:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 back squats
Rest precisely three minutes between rounds.

♀ 155 lb (70kg) ♂ 225 lb (102kg)

TC – 45 min (5x 9min – W 6 min: R 3 min)

Score = Sum of 5x Finish Times or TC plus 1 sec/rep missed each Rnd

Scaling:
If you have never completed the original benchmark Barbara, start there and eliminate the back squats for today’s workout. Intermediate athletes may choose to reduce the gymnastics reps and/or loading on the squats to keep rounds under 4 minutes.

SEE Itensity for Barbara

CFA LITE Options:
Rx – 102/70kg
Level1 – 92/63kg
Level2 – 87/60kg
Level3 – 82/56kg
Level4 – 77/53kg
Int1 – 71/49kg; 15 PU, 15 Push-up, 30 SU, 40 Squats
Int2 – 64/44kg; same as I1
Int3 – 56/39kg; 12 PU, 15 Push-up, 27 SU, 35 Squats
Beg1 – 49/34kg; 12 PU(P/G), 12 Push-up(ts/ts dwn, kns up), 27 SU, 35 Squats
Beg2 – 38/26kg; 15 RR (1/0.5m), 12 Push-up(ts dwn, kns up/kns), 27 SU, 35 Squats
Beg3 – 30/21kg; 10 RR (0.5/0m), 12 Push-up(kns), 20 SU, 25 Squats

Substitutions:
Shoulder –
Pull-ups – Rev Grip PU (strict 60%) or RR or BOR
Push-ups – Plus Push-ups (3 for 1)
Sit-ups – Fine (inv arm on belly)
Squats – Fine
Back squats – Fine (safety bar on involved side if need)

Back –
Pull-ups – Rev Grip PU (strict 60%) or RR
Push-ups – Fine
Sit-ups – Front Bridge (3 sec per rep)
Squats – Fine (limit depth/load)
Back squats – stick to airsquat or loaded hip thrusters

Knee –
Pull-ups – Fine (watch jump-up/drop-off)
Push-ups – Fine
Sit-ups – Fine
Squats – Fine (limit depth if needed)
Back squats – Fine (limit depth and load if 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!

Featured Image – Anrika (Kriek) in her ORP “Optimal Recovery Position” after testing on anther Open Workout!!!!!!

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.

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 – 260123

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

New Year, New You TC Members please prioritise testing on Pre-Test 1, 2, 3A, B.

For the rest…

1) Practice HS Walking

Score = For Quality

then…

2) Complete the following Burpee “Buffet” No. 2 FT:
20 Burpee Muscle-ups
30 Burpee Box Step-over (Farmers 22.5kg x 2/15kg x 2 at 61cm/51cm)
40 Burpees DB GTOH (22.5kg/15kg)
60 Lateral BB Facing Burpees

TC – 20 min

Score = Time or TC plus 1 sec/rep missed

CFA LITE Options:
No jump for Int on Bp C2B/PU
Int1 – Bps MU 15
Int2 – Bps C2B Pull-up
Int3 – Bps Pull-up
Beg1 – Bp PU Bp (bar wrist); 15×2/10kgx2(61/51cm); 15/10kg
Beg2 – 20 BP J-PU (bar mid forearm); 25 reps 10×2/7kgx2(51cm); 35 reps 10/7kg; 55 LF Bps
Beg3 – 15 BP J-PU (bar mid forearm); 20 reps 7×2/5kgx2(41cm); 30 reps 10/7kg; 50 LF Bps

Substitutions:
Shoulder –
Bps – All Straight arm Bps
Burpee Muscle-ups – Rev grip strict or RR
Burpee BSO – Fine or Single arm loading
Burpees DB GTOH – Fine non-inv but Inv GTShlder
LF Burpees – Fine

Back –
Bps – All Straight arm Bps or Box
Burpee Muscle-ups – Rev grip strict or RR
Burpee BSO – Fine but reduced height/load
Burpees DB GTOH – Bps plus Hip Thrusters
LF Burpees – Fine (no jump)

Knee –
Bps – Fine or Straight arm Bps if need
Burpee Muscle-ups – Fine (watch jump-up/drop-off)
Burpee BSO – Fine but reduced height/load
Burpees DB GTOH – Fine
LF Burpees – Fine (no jump if need)

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 – “Birthday Boys” Roger and Garric, both CrossFit Level 1 coaches, on Open Workout 21.2!!!!

____________________________________________________

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 – 250123

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) Build to a moderately heavy load on the following complex to be used in the workout below:
1 deadlift, 1 clean, 1 hang clean, 1 jerk – E90son90s for 9 min (6 Rnds)

Score = Load

CFA LITE:
Focus on maintaining great form and position

then…

2) New Year, New You TC Pre-Test 3A, B…

CrossFit Games – Open Workout 21.3

For total time:
15 front squats
30 toes-to-bars
15 thrusters

Rest 1 min.

15 front squats
30 chest-to-bar pull-ups
15 thrusters

Rest 1 min.

15 front squats
30 bar muscle-ups
15 thrusters

21.4 begins immediately upon completing
or reaching the time cap for 21.3.

♀65 lb.
♂95 lb.

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.

Scaled (Ages 16-54) (Int3)
♀45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Teenagers 14-15
♀45 lb.
♂65 lb.

Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Masters 55+ (Int2)
♀45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+ (Beg1)
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups

Beg2 – Lighter
See Foundations for Beg3

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats and thrusters are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Floor Plan – Prior to starting the workout, athletes must set up a competition area as follows:
• Mark a line directly under the pull-up bar.
• Mark a second line 8 feet away from the line under the pull-up bar.

WORKOUT 21.4

Time begins immediately following the
completion of 21.3.

Complex for Max Load:

1 DL, 1 Clean, 1 Hang Clean, 1 Jerk (for 7 min after 21.3)

Time cap: 7 min

Score = Load

WORKOUT VARIATIONS NOTES
None

WORKOUT 21.3 – FOUNDATIONS

For total time:
15 air squats
30 sit-ups
15 thrusters with stick

Rest 1 min.

15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick

Rest 1 min.

15 air squats
30 push-ups
15 thrusters with stick

21.4 begins immediately upon completing or
reaching the time cap for 21.3.

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling:
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.

WORKOUT 21.4 – FOUNDATIONS

Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press

Time cap: 7 min.

Score = Load

Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

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 – Saturday class after a tough workout! Fun times!!!!

____________________________________________________

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 – 240123

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) EMOM for 10 min:
Min 1 – RM Deficit (15cm/9cm) Strict HSPU
Min 2 – RM Strict T2B
No kipping on both mvts!

Score = Total Reps (note each)
Early Goal 5-10 reps each set per mvt (late Goal 3-7 reps)

CFA LITE:
Focus on maintaining great form and position
Level 1 – 10/7cm deficit
Level 3 – 5/3.5cm deficit
Int1 – S-HSPU
Int2 – 0.5/1 Abm S-HSPU
Int3 – 1/2 Abm S-HSPU
Beg1 – PPU (61/51cm)
Beg2 – PPU (51/41cm)
Beg3 – PPU (Flr/Kns 2x abm)

Subs:

Shoulder –
SD-HSPU – Front Bridging and Plus Push-ups
S-T2B – GHD SU or Lying leg raise V’s

Back –
SD-HSPU – Fine but watch kick-up/down otherwise Push-ups/Def Push-ups
S-T2B – L-sit v’s or Front Bridge

Knee –
SD-HSPU – Fine but watch kick-up/down
S-T2B – Fine but watch juymp-up/down

then…

2) New Year, New You TC Pre-Test 2…

CrossFit Games – OPEN WORKOUT 21.2 (Repeat of 17.1) https://games.crossfit.com/workouts/open/2021

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

Workout Variations
*See Metric Equivalents below*

Rx’d (Ages 16-54)
35-lb. dumbbell, 20-in. box
50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54) (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 20-in. box (step-ups permitted)

Teenagers 14-15 (INT3)
20-lb. dumbbell, 20-in. box
35-lb. dumbbell, 24-in. box
Scaled Teenagers 14-15
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 24-in. box (step-ups permitted)

Masters 55 (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 24-in. box (step-ups permitted)
Scaled Masters 55 (BEG2)
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 20-in. box (step-ups permitted)

*Metric Equivalents*:
Min acceptable weights in kg are 22.5 kg (50lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 5 kg (10 lb.). 24 inch (61cm); 20 inch (51cm)
Mark a center line for the Burpee Box Jump Overs… see full movement standards at: https://games.crossfit.com/workouts/open/2021/2

WORKOUT 21.2 – FOUNDATIONS (BEG3)
For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees
Use a 10-lb. dumbbell or household item for the snatch. To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

WORKOUT 21.2 – EQUIPMENT FREE (INT3)
Modified version of 17.1

For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the hang squat snatches.

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

*36 inches – 91.44cm

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

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 – Angelo getting some much needed mobility work!! 🙂

____________________________________________________

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 – 230123

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

RX, LITE and HOME WOD

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

1) Front Squat 3-3-3-3-3 (80% 1RM)

Score = Load
PS – Beg1 up – Warmup from the ground (i.e. practice cleaning to front squat)
PS – those who have not been training complete 3 sets (65-70% 1RM)

CFA LITE:
Keep loading so that great form and position is maintained.

then…

2) New Year, New You TC Pre-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 Variations:
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 or do Single-Unders

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.

EQUIPMENT FREE – WORKOUT 21.1

For time:
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling for Adaptive Athletes for the following divisions can be found at https://games.crossfit.com/workouts/open/2021

Wall Walk Mvt Standards:
With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a tape line at the top of the athlete’s shoulder.
• The edge of the tape that is closest to the wall must be in line with the shoulder.
• This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).
• Both feet must be touching the ground at the beginning and end of each rep
• Both hands must remain on the tape until both feet are on the wall and no longer touching the ground. At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend.
• Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.
• Both feet must be touching the ground before starting the next rep

Wall Walk (Scaled – Beg1) Mvt Standards:
• With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a single tape line at the top of the athlete’s shoulder.
• The edge of the tape that is CLOSEST to the wall must be in line with the shoulder.
• The line must be 2 inches wide Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must be in front of the tape line.
• No part of the hand may be touching the line.
• Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain in front of the tape until both feet are on the wall and no longer touching the ground. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
• The fingers may NOT be touching the tape line.
• On the descent, the feet must remain on the wall until both hands are in front of the tape line.
• No part of the hand may be touching the line. The rep is credited when the athlete returns to the starting position, with their hands in front of the tape line and their chest, thighs, and feet touching the ground.
• Both feet must be touching the ground before starting the next rep.

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 – How is your exercise prescription going? Is it getting you results? Keen to try out ours?

____________________________________________________

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 – 210123

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) Cluster 1 – EMOM 10 min (Build to Max Day)

Score = Load

CFA LITE:
Focus on maintaining great form and position

then…

2) Complete for time of:
21-15-9 Clusters (45kg/30kg)
15-12-9 Bar Muscle-up
21-15-9 Airbike (cal) or Run 210-150-90m

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX HB sub Clusters 25kg/15kg – 27-21-15 and BOR 33-27-21
Int1 – 12-9-6 B-MU
Int2 – 43/29kg; 22.5/15kg ; 12-9-6 B-MU (R/B)
Int3 – 40/27kg; 20/12kg; 12-9-6 B-MU (B/P)
Beg1 – 30/20kg; 15/10kg; PU (P/G), RD/BD (B/P) or 12-9-6 Jumpup, lower dwn
Beg2 – 20/12kg; 10/7.5kg; RR (1/0.5m), SPD (str) or Chair Dips (Str)
Beg3 – 15/9kg; 7.5/5kg; RR (0.5/0m), SPD (bnt) or Chair Dips (bnt)

Substitutions:
Shoulder –
Cluster – Squat cleans
B-MU – Rev Grip PU (strict) and Plus Push-ups (3 for 1)

Back –
Cluster – Hip Thrusters (loaded, 2 for 1)
B-MU – Rev Grip PU (strict) and Ring Dips

Knee –
Cluster – Fine (limit pull height and depth/load as needed)
B-MU – Fine (watch jump-up/drop-off)

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 – From Left Don, Steve and Wayne on eating up Burpee “Buffet” No. 1!!!!!

____________________________________________________

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 – 200123

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) Deadlifts 10 (40% 1RM) – 5 (55% 1RM) – 3 (60% 1RM) – 3 (65% 1RM)

Score = Sum of Loads
Score in AMRAP – 1 kg = 1 Rep

CFA LITE:
Focus on maintaining great form and position

then…

2) CF HQ WOD demo – 

https://www.crossfit.com/essentials/workout-demo-for-230104

CF HQ (230104)
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

TC = 15 min

Score = Time/TC plus 1sec/rep missed

OR

Gymnasty Annie
For time:
50 double-unders
50 sit-ups
5 presses to handstand
40 double-unders
40 sit-ups
4 presses to handstand
30 double-unders
30 sit-ups
3 presses to handstand
20 double-unders
20 sit-ups
2 presses to handstand
10 double-unders
10 sit-ups
1 presses to handstand

TC = 15 min

Score = Time/TC plus 1sec/rep missed

Scaling:
Gymnasty Annie is another new benchmark and involves a high-skill gymnastics piece: the straddle press to handstand.
The original Annie workout is meant to be performed at high speed. Choose that option today if you have not yet performed this benchmark.
Modify the double-unders if you are not yet proficient, and reduce the sit-up reps so each round is challenging but manageable.

CFA LITE Options:
Int1 – jumping press to HS
Int2 – assisted press to HS; 45-35-25-15-5
Int3 – Headstand from straddle; 40-30-20-10-5
Beg1 – Headstand from tripod; SU
Beg2 – Annie w SU
Beg3 – Annie w SU but 40-30-20-10

Substitutions:
Shoulder –
Sit-U – Fine (inv side – hand on belly)
SPress to HS – Front Bridge 10 sec per rep
DU – Fine

Back –
Sit-U – Front Bridge (Hold 2x reps in seconds)
SPress to HS – Handstand Hold 10 sec per rep (or piked hold…if cannot pike leave out
DU – Fine or Calf Pulses

Knee –
Sit-U – Fine
SPress to HS – Fine
DU – Fine or Calf Pulses

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 – Our next 6 week NEW YEAR, NEW YOU Kick-start Transformation Challenge started yesterday!! All the best for the next 6 weeks!!!

____________________________________________________

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) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 170123

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

RX, LITE and HOME WOD

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

1) Front Squat 5-5-5-5-5 (75% 1RM)

Score = Load
PS – those who have not been training complete 3 sets (60-65% 1RM)
TC – Focus on position (pvs or bar only) 5 x 3

CFA LITE:
Focus on maintaining great form and position

then…

2) CrossFit Games – Open Workout 22.3 (https://games.crossfit.com/workouts/open/2022/3)

Open Workout CFG 22.3 –

WORKOUT 22.3

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS (see CFA LITE Options below)

WORKOUT V and CFA LITE:
Teenagers 14-15 (Level 4 Teenagers only) – 29-38-47kg/20-25-29kg; rest RX
Int1 – 29-38-47kg/20-25-29kg; RX rest, but M-up (R/B)
Int2 – 29-38-47kg/20-25-29kg; RX rest, but M-up (B/P)
Masters 55+ (Int2 Masters only) – 29-38-47kg/20-25-29kg; DU; Jump-PU – Pull-ups – C2B PU
Int3 – Scaled (Ages 16-54) – 29-38-47kg/20-25-29kg; SU; Jump-PU – Pull-ups – C2B PU
Beg1 – Scaled Teenagers 14-15 – 20-29-38kg/15-20-25kg; SU; Jump-PU – Pull-ups – C2B PU
Scaled Masters 55+ (Beg1 Masters only) – 20-29-38kg/15-20-25kg; SU; Jump-PU – Jump C2B PU – Pull-ups
Beg3 – FOUNDATIONS – 20kg/15kg; Jumping Jacks; BOR – Jump PU – Jump C2B Pull-ups

Rx’d (Ages 16-54)
♀ 65 lb, then 75 lb, then 85 lb (29-34-38kg)
♂ 95 lb, then 115 lb, then 135 lb (43-52-61kg)

Scaled (Ages 16-54) (Int3)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups | single-unders | 45 lb, then 55 lb, then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups | single-unders | 65 lb, then 85 lb, then 105 lb

Teenagers 14-15 (Level 4 Teenagers only)
♀ 45 lb, then 55 lb, then 65 lb
♂ 65 lb, then 85 lb, then 105 lb

Scaled Teenagers 14-15 (Beg1)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 35 lb, then 45 lb, then 55 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 65 lb,
then 85 lb

Masters 55+ (Int2 Masters only)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups | 45 lb, then 55 lb, then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups | 65 lb, then 85 lb, then 105 lb

Scaled Masters 55+ (Beg1) – same as scaled Teenagers (14-15)
♀ Jumping chin-over-bar pull-ups, then jumping chest-to-bar pull-ups, then chin-over-bar pull-ups | single-unders | 35 lb, then 45 lb, then 55 lb
♂ Jumping chin-over-bar pull-ups, then jumping chest-to-bar pull-ups, then chin-over-bar pull-ups | single-unders | 45 lb, then 65 lb, then 85 lb

* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the thrusters are 61 kg (135 lb), 52 kg (115 lb), 47 kg (105 lb), 43 kg (95 lb), 38 kg (85 lb), 34 kg (75 lb), 29 kg (65 lb), 25 kg (55 lb), 20 kg (45 lb), and 15 kg (35 lb).

NB – BB at least 8 feet (2.45m) from PU bar. DU/SU between BB and PU bar (see floor plan)

WORKOUT 22.3 – FOUNDATIONS (Beg3)
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
♀ 35 lb
♂ 45 lb

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

NB – Jumpimng PU/C2B PU for both Scaled and Foundations – The pull-up bar should be at least 6 inches (15 cm) above the top of the head when the athlete is standing tall.

TC – 12 min ; Score = Time/TC plus 1 sec/rep missed

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!