Featured Image – Andy, building capacity on the Sled!!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 081122

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

RX, LITE and HOME WOD

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

1)
a) NEW YOU T/Challenge – Test 2a:

L-sit – Max Hold time

Score = Time

CFA LITE Options:
Int1 – weak L-sit
Int2 – L-sit
Int3 – 1 Leg L-sit
Beg1 – T-sit
Beg2 – 1 Ft dwn T-sit
Beg3 – F-Bridge

Very – L-sit – 30 deg; Weak L sit – 45 deg; Tuck sit and V’s – knee cap must be above crease of hip!

Substitutions:

Shoulder –
L-Sit – Fine or FB

Back –
L-sit – Side Bridge

Knee –
L-sit – Fine

then…

b) NEW YOU T/Challenge – Test 2b:

300 Double-unders FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 270 DU
Int2 – 240 DU
Int3 – 210 DU
Beg1 – 300 SU
Beg2 – 270 SU
Beg3 – 210 SU

Substitutions:

Shoulder –
DU/SU – Fine

Back –
DU/SU – Fine or Calf Pulses

Knee –
DU/SU – Fine or Calf Pulses

then…

c) NEW YOU T/Challenge – Test 2c:

30 Muscle-ups FT

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: Mix PU and Dip Reps as you please!
Int1 – 20 Reps
Int2 – 30 B-MU (R/B)
Int3 – 30 B-MU (B/P)
Beg1 – 30 PU (G/P)/30 RD (B/P)
Beg2 – 30 RR (1/0.5m)/ 30 S-PD (str)
Beg3 – 30 RR (0.5/0m)/ 30 S-PD (bnt)

Substitutions:

Shoulder –
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
MU – find or RR/Strict PU and Push-ups

Knee –
MU – find or PU and Push-ups

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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Tracy and Annelise (R) in their ORP (optimal recovery position) following a tough WOD!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 071122

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 – EMOM 8 min (build Max Day)

ALL TC MEMBERS – KB Swing 2 – EMOM 8 min (build to Heavy Load)

Score = Max Load

CGA LITE Options:
Keep loading so that great form is maintained! TC – only KB Swing!!

then…

2) NEW YOU T/Challenge – Test 1:

NB – TC will test using a KB Swing and plain Bps – see below

2013 Regionals of the Reebok CrossFit Games Workout 13.1 (http://games.crossfit.com/workouts/the-open/2013)

NB – Burpees – touch a target 6 inches (15.24cm) above max reach height

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17
minutes of:
40 Burpees
75 pound (34kg) Snatch, 30 reps
30 Burpees
135 pound (61kg) Snatch, 30 reps
20 Burpees
165 pound (75kg) Snatch, 30 reps
10 burpees
210 pound (95kg) Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17
minutes of:
40 Burpees
45 pound (20kg) Snatch, 30 reps
30 Burpees
75 pound (34kg) Snatch, 30 reps
20 Burpees
100 pound (45kg) Snatch, 30 reps
10 burpees
120 pound Snatch (54kg), as many reps as possible

Score = Total Reps

NB – TC will test using a KB and plain Bps -see below

CFE LITE Options:
RX Loadings – 34/20kg – 61/34kg – 75/45kg – 95/54kg)
Int1/2/3 – Same as Rx
Beg1 Option use kg loadings below…
Loadings for Beg2/3 use % loadings below…
(20kg/10kg or 30% 1RM) Snatch
(34kg/15kg or 50% 1RM) Snatch
(45kg/20kg or 60% 1RM) Snatch
(54kg/25kg or 77% 1RM) Snatch
https://games.crossfit.com
TC – Beg2 – 5kg/8kg – 8kg/12kg – 12kg/16kg – 16kg/20kg; Bps
TC – Beg3 – 2.5/5kg – 5kg/8kg – 8kg/12kg – 12kg/16kg; Bps

Substitutions:

Shoulder –
Snatch – Cleans
KBS – To shoulder (Russian KBS)
BBF Bps – Str Arm Bps

Back –
Snatch and KBS – Hip Thrusters
BBF Bps – Str Arm Bps/Box Bps

Knee –
Snatch – Fine
KBS – Fine
BBF Bps – Str Arm Bps/Box Bps

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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Thuba on his first few Bar Muscle-ups – just a few of many more to come!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 051122

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

RX, LITE and HOME WOD

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

1) Repeat of CrossFit Algoa’s Benchmark Fran-Kalsu…

Fran-Kalsu combo of he HERO WOD “Kalsu” and the benchmark “Fran”

CFA Benchmark WOD “Fran-Kalsu” – Complete the following FT:
100 Thrusters (61kg/43kg) FT but EMOM starting at 0 min complete
Zero and Even min – 5 BB Facing Burpees
Odd min – 8 C2C Pull-ups

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 55/38kg, 7 C2B
Int2 – 50/35kg, 4 BBF Bps, 6 C2B
Int3 – 43/30kg, 4 BBF Bps, 8 PU
Beg1 – 35/25kg, 3 BBF Bps, 6 PU (G/P)
Beg2 – 25/17kg, 3 BBF Bps (Step Over), 8 RR (1/0.5m)
Beg3 – 20/12kg, 2 BBF Bps (Step Over), 8 RR (0.5/0m)
TC New – cap 18 min

Substitutions:

Shoulders inj –
Thrusters – Squats (Front/on shlder)
Burpees – Straight Arm Bps
C2B – RR/BOR and Rev Grip Srict PU 60%

Back/Knee inj –
Thrusters – Banded Hip Thrusters
Burpees – EMOM 5 Push-ups (Toes/Kns/Table)
C2B – Srict PU 60% or RR (back), knee – fine (watch jump-up/drop down)

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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Families training together … Hannah, Don and Ange working out!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 031122

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) Segment Power Clean, Power Clean – E90sOn90s for 9 min (6 Rnds) (>80% 1RM)

Score = Load
Segment – pause 3 counts at knees, and pockets before power cleaning from the pockets

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!
TC Group/or keep the weight light

Subs –
Shoulders –
PC – Fine

Back –
PC – Lighter or Hip Thrusters (loaded/banded)

Knee –
PC – Fine

then…

2) Repeat 4 Nov 2021…

Complete 27-21-15-9 of the following FT:
27-21-15-9 Power Clean (60kg/40kg)
27-21-15-9 HSPU
8-6-4-2 Wall Walks

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 33-27-21-15 Reps PC (25kg/15kg)
Int1 – 55/36kg; 22.5/15kg; 21-15-9-3 HSPU
Int2 – 53/34kg; 22.5/15kg; 1/2 Abm; 7-5-3-1 WW
Int3 – 50/32kg; 20/12kg; 2/3 Abm; 6-4-2-1 WW
Beg1 – 45/30kg; 15/10kg; PPU (61/51cm); 8-6-4-2 Half WW
Beg2 – 35/22kg; 12/8kg; PPU (51cm/Flr); Scaled 1 step WW
Beg3 – 25/17kg; 8/5kg; PPU (Flr/Kns); Worm Walks
New TC – 21-15-9; 8-6-4-2 WormW; 12 min cap

Substitutions:
Shoulder –
HSPU – Push-ups or Plus Push-ups (3 for 1)
P/Clean – Deadlifts
WW – Front Bridge hold (75-60-45-30sec)

Back –
HSPU – Fine or Push-ups
P/Clean – Hip Thrusters (Banded/Loaded)
WW – Front Bridge hold (75-60-45-30sec)

Knee –
HSPU – Fine (watch kick-up/down), Push-ups
P/Clean – Fine OR Hip Thrusters (Banded/Loaded)
WW – 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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Founder and Head Coach Dave welcoming the New You Kick-start T/Challenge members on Monday eve!!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 021122

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 complete the following for Max Load:
Min 1 – Front Squat 2 (90-95% 1RM)
Min 2 – Strict Weighted Rev Grip Pull-up 3 (Max Loading)

Score = F/Squat Load plus PU Load (BW plus loading) or Minus PU band assistance (BW less band assistance)

Theoretical Band Assistance
Red – 5kg
Black – 10kg
Purple – 15kg
Green – 20kg
Blue – 30kg
Orange – 40kg

CFA LITE Options:
TC – focus on position, not load (3-5 reps)
Keep loading so that great form and position are maintained

Substitutions:
Shoulder –
Squat – Fine

Back –
Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

Knee –
Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

then…

2) AMRAP 10 minutes of:
100 Double-unders
10 Muscle-ups

Score = Total Reps

CFA LITE Options:
Int1 – 90 DU, 6 MU or BOR
Int2 – 80 DU, 8 B-MU (R/B)
Int3 – 70 DU, 8 B-MU (B/P)
Beg1 – 100 SU, 20 PU (P/G), 20/16 Push-ups (Ts)
Beg2 – 90 SU, 20 RR (1,5m/1m), 20/20 Push-ups (Ts/Kns)
Beg3/TC – 80 SU, 20 RR (1m/0,5m), 20/16 Push-ups (Kns)

Substitutions:

Shoulder –
DU/SU – Fine
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
DU/SU – Fine or Calf Pulses
MU – find or RR/Strict PU and Push-ups

Knee –
DU/SU – Fine or Calf Pulses
MU – find or PU and Push-ups

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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Our 6 week NEW YOU Kick-start Transformation Challenge kicked-off last night!!

If you are interested but missed out… keep following us… we will be running our NEW YEAR, NEW YOU T/Challenge early in 2023!!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 311022

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

RX, LITE and HOME WOD

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

1) AMRAP the following for 20 min:
21 DB Thrusters (25kg/15kg)
7 Burpee Box Jump Overs (61cm/51cm)
200 m Run
* 200 m = 20 reps
** 1 Rnd = 48 reps

Score = Total Reps
(27 Reps/Rnd)

CFA LITE Options:
Int1 – 25/15kg
Int2 – 22,5/15kg
Int3 – 20/15kg
Beg1 – 15/10kg; BBSO (61cm/51cm)
Beg2 – 10/5kg; 5 BBSO (51cm); Run 150m (20 Reps/Rnd)
Beg3 – 7.5/2.5kg; 4 BBSO (41cm); Run 100m (14 Reps/Rnd)
New TC – 12 min

Substitutions:
Shoulder –
DB Thr – DB Front Squat
BBJO – Str arm
Run – Fine

Back –
DB Thr – Airsquat
BBJO – Str arm; step-over
Run – Airbike

Knee –
DB Thr – limit depth/load
BBJO – Step-over
Run – Fine or Airbike

then…

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

TC – 12 min

Score = Time/TC plus 1 sec/sec missed

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

Substitutions:

Reduce to LITE Options

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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Last day today to register for our 6 week NEW YOU Kick-start Transformation Challenge!!!!!  If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info! We start tonight – Monday eve (Oct 31st) at 19:45 … so go sign-up ASAP!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 311022

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 Benchmark – Randy – 75 Snatches (any) 34kg/25kg – FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

Home-Based/Cardio Class Randy Variant – 100 DB Snatches (25kg/15kg) – FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

*New TC members – complete DB Swings

CFA LITE Options:
HB (DB/KB/BP/Light BB) 25/15kg
Int1 – 30/22kg; 25/15kg
Int2 – 27/20kg; 22,5/15kg
Int3 – 25kg/17kg; 20/15kg
Beg1 – 22kg/15kg; 15/10kg
Beg2 – 20kg/12kg; 10/5kg
Beg3 – 15kg/8kg; 7.5/2.5kg

then…

2) In groups of 4 – AMRAP 15 min of 8m Sled Push (low bar OR high bar) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg).
– Once you finished your sled push, complete 5 airsquats and 3 burpees. Rest as needed btwn each sled push.

Score = Total Reps
1m = 1Rep ; 1 cal = 1 Rep

Note – Sled Push – low bar 1 way, high bar other!

CFA LITE Options:
RX/Int1/2/3 – same
Beg1 – 35kg,25kg/35kg,5kg
Beg3 – 35kg,15kg/35kg,0kg

Substitutions:

Shoulder –
Sled Push – Fine or Harness (pull)
Bps – Str arm
AS – Fine

Back –
Sled Push – Fine or Airbike (4-6 cal)
Bps – Str arm
AS – Fine or hip lifts

Knee –
Sled Push – Fine
Bps – Fine
AS – 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 info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Last 2 day’s to register for our 6 week NEW YOU Kick-start Transformation Challenge!!!!!  If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info! We start this Monday eve (Oct 31st) at 19:45 … so go sign-up ASAP!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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

Featured Image – Last 3 day’s to register for our 6 week NEW YOU Kick-start Transformation Challenge!!!!!  If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info! We start this Monday eve (Oct 31st) at 19:45 … so go sign-up ASAP!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our 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 – 291022

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

RX, LITE and HOME WOD

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

1)
a) Hang Power Clean 2 – EMOM 10 min (Start 60% 1RM, Build to Max Day)

Score = Load

CFA LITE Options:
Keep loading at a level so that great technique is maintained

Sub’s –
Shoulder – Fine or Deadlift

Back – Lighter or Hip Thrusters (banded/loaded)

Knee – Lighter or Muscle Clean or Hip Thrusters (banded/loaded)

then…

2) Repeat 9 Oct –

Complete 3 Rnds of the following FT:
21 Strict Ring Dips
15 Hang Power Cleans (75kg/52kg)
600 m Run

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX – Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 25/15kg
Int1 – 70/50kg; 22.5/15kg; 18 SD
Int2 – 60/40kg; 20/15kg; 15 SD
Int3 – 50/32kg; 16/12kg; 21 SD (R/B) or 15 Jumpup, lower dwn
Beg1 – 40/25kg; 15/10kg; 21 SD (B/P) or 12 Jumpup, lower dwn
Beg2 – 30/20kg; 12/8kg; SPD (str) or Chair Dips (Str)
TC/Beg3 – 25/15kg; 8/5kg; 400m

Substitutions:
Shoulder –
SD – Push-ups or sub with RR (or BOR)
HPC – Fine or Deadlifts
Run – Fine

Back –
SD – fine
HPC – Fine (lighter) or Hip Thrusters (loaded)
Run – Fine or Cycle (2.5x dist)

Knee –
SD – fine
HPC – Muscle Clean (lighter) or Hip Thrusters (loaded)
Run – Fine or Cycle (2.5x dist)

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 info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch