Featured Images – Michelle on some tough but rewarding sled work!!!!! 

____________________________________________________

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 – 281022

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) Half a Heavy Grace – 15 Clean (any) & Jerk (any) (102kg/70kg or 70% 1RM) FT

Score = Load

TC – 6 min

Score = Time/TC plus 1 sec/rep missed

CFA/AFL LITE Options:

T2 (Level 3) – 90/63kg

T1 (level4) – 85/59kg

Int1 – 75/52kg

Int2 – 70/49kg

Int3 – 65/45kg

Beg1 – 61/43kg

Beg2 – 43/29kg

Beg3 – 35/25kg

then…

2) Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

Tabata the following (Repeat 8 Oct 22) :

a) Hallow Rocks

Rest 2 min

b) C2B Pull-ups

Rest 2 min

c) Jumping Lunges

Rest 2 min

d) Toes to Bar

Rest 2 min

e) Burpees

Score = Total Reps

CFA LITE:
S-PU Sub BOR BB – 45/30kg (divide reps by 1.5); Single Impl – 25/15kg (divide reps by 2)
Int1 – C2B/BOR (40/25kg; 20/15kg)
Int2 – PU/BOR (40/25kg; 20/15kg)
Int3 – PU/BOR (35/20kg; 16/12kg)
Beg1 – H-Arch Lift; PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg); Step Lunges; HLR (or Lying F2H)
Beg2 – H-Crunch; RR (1/0.5m)/BOR (20/12kg; 12/8kg); Step Lunges; HKR (or Lying K2H)
TC/Beg3 – Crunch; RR (0.5/0m)/BOR (15/8kg; 8/5kg); Static Lunges; Sitting (K2C)
TC (untrained) – complete every 2nd Tabata (i.e. 4 x 20s Work in 4 min)

Substitutions:

Shoulder –
HR – Fine (arm on belly)
C2B/PU – Rev Grip PU/RR/BOR
J-Lunges – Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Bps – Str arm Bps

Back –
HR – H-Crunch OR Cross-Over Crunch
C2B/PU – Rev Grip PU/RR/BOR
J-Lunges – Static Lunge
T2B – F/Bridge 1 = 3 sec (20 sec hold = 7 reps)
Bps – Str arm Bps

Knee –
HR – Fine
C2B/PU – Fine (Watch Kick-up/down)
J-AS – AS or Static Lunge (Limit ROM as needed)
T2B – fine or LITE
Bps – Str arm 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 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 Images – Wilma and Garric on Kipping HSPU at the “Fittest in PE” event this past weekend!!!!!! 

____________________________________________________

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 – 271022

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) In Teams of 4 – AMRAP the following for 12 min alternating 1 for 1:
5m Sled push low bar, 5m standing sled pull (35kg plus 45kg/20kg)
NB – feet not allowed to move

Score = Total Reps (5m = 1 rep)
NB – Men push Low Bar or at low bar level on poles ; Women push on poles just above high bar mark

CFA/AFL LITE Options:

Alternating 1 for 1 – 1 pushes, next pulls

If alone – Push 10m, then rest 2x time taken to push 10m (i.e. 5 sec push:10 sec rest)
5m = 1 Rep on sleds
NB – Men push Low Bar or at low bar level on poles ; Women push on poles just above high bar mark
Int1/2/3 – same
Beg1 – 35kg plus 30kg/10kg
Beg2 – 35kg plus 20kg/5kg
Beg3 – 35kg plus 10kg/0kg

Substitutions:

Shoulder –
Sled push – Sled pull (harness)
Sled pull – Fine or harness pull

Back –
Sled push – Fine or Sled pull (harness)
Sled pull – Fine or harness pull

Knee-
Sled push – Fine
Sled pull – Fine

then…

2) Complete 3 Rnds of the following FT:
15 HSPU
9 Box Step-Overs (25kgx2/16kgx2 on 61cm/51cm)
400m Run

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home-based – DB/KB/BP – 25kg/15kg but 30 reps Lunges
Int1 – 12 HSPU; 22.5/15kg Lngs
Int2 – 1/2 Abm; 22.5kgx2/15kgx2; 20/15kg Lngs
Int3 – 2/3 Abm; 20kgx2/12kgx2 ; 16/12kg Lngs
Beg1 – PPU (61cm/51cm); 15kgx2/10kgx2 (61/51cm); 15/10kg lngs
Beg2 – PPU (51cm/Flr); 10kgx2/5kgx2 (51cm); 12/8kg Lngs); Run 300m
Beg3 – PPU (Flr/kns); 7.5kgx2/2.5kgx2 (41cm); 8/5kg Lngs; Run 300m

Substitutions:
Shoulders inj –
HSPU – Plus Pus-ups (3x)
BSO – Fine
Run – Fine

Back and Knee inj –
HSPU – Fine but wat kik-up and down
BSO – Lighter and reduced height or Hip Thrusters (single-leg)
Run – Airbike/Bike or 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 Images – Some of our support crew at the “Fittest in PE” event this past weekend!!!!!! 

____________________________________________________

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 – 261022

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 (5 Rnds) complete the following for Max Load:
Min 1 – Front Squat 3 (80-90% 1RM)
Min 2 – Strict Deficit HSPU 3 (Max Depth)

Score = F/Squat Load plus HSPU Depth in cm or Minus abmat height (in cm) or minus PU band assistance in cm OR minus Piked Push-up theoretical equivalents

Theoretical Band Assistance
Red – 5cm
Black (PPU 61cm) – 10cm
Purple (PPU 51cm) – 15cm
Green (PPU Flr) – 20cm
Blue (PPU Kns 2abm) – 30cm
Orange (PPU kns)- 40cm
Abmat riser – minus cm in height

CFA LITE Options:
Keep loading so that great form and position are maintained. HSPU see above.

Subs..
See below

then…

2) Repeat 26 Oct 22 – Complete the following 3 AMRAPS:

AMRAP 4:
10 Snatch Deadlift (35kg/25kg)
30 DU

Rest 2 min

AMRAP 4:
10 Hang Power Snatch (35kg/25kg)
30 DU

Rest 2 min

AMRAP 4:
10 Power Snatch (35kg/25kg)
30 DU

Score = Total Reps

CFA LITE Options:
HB Sub – DB/KB/SB 25kg/15kg Reps 12
Int1 – 30kg/20kg; 25/15kg
Int2 – 25kg/17kg; 22.5/15kg
Int3 – 20kg/15kg; 20/12kg
Beg1 – 15kg/10kg; 15/10kg
Beg2 – 12kg/8kg; 12/8kg
Beg3 – 10kg/7kg; 8/5kg

Substitutions:

Shoulder –
DU/SU – Fine
SSD – Fine
HPS – HP Clean
PS – Power Clean

Back –
DU/SU – Fine or Calf Pulses
SSD – Hip thruster
HPS – Hang Muscle Snatch (ligher)
PS – Hang Power Snatch

Knee –
DU/SU – Fine or Calf Pulses
SSD – Fine
HPS – Fine
PS – 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 Images – Some of our support crew at the “Fittest in PE” event this past weekend!!!!!! 

____________________________________________________

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 – 251022

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) Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

TC = 30 min

Score = Time/TC plus 1 sec/rep missed
PU – sub BOR (22.5/15kg)

Compare to 200413 / 180611./ 060728

CFA LITE Options:
Candy and Maggie are the less frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.Int1 – Maggie – 1/2 Abm
Rx to Level 4 – Candy RX or Maggie ;
Int1 – RX Candu or Maggie – 1/2 Abm ;
Int2 – Rx Candy or Maggie – 2/3 Abm ;
Int3 – Candy – RX ;
Beg1 – Candy – 4 Rnds (PU – P/G or J-PU or BOR 15/10kg), 40/30 PU (ts) ;
Beg2 – Candy – 4 Rnds (RR – 1/0.5m) or (BOR 10/7.5kg), 25 PU (ts)/40 PU (kns) ;
Beg3 – Candy – 3 Rnds (RR – 0.5/0m) or (BOR 7.5/5kg), 40 PU (kns)

Substitutions:

Shoulder –
Pull-Up – Rev Grip Strict PU/RR
PU/HSPU – plus PU
AS/pisols – Fine

Back –
Pull-Up – Fine or RR/Strict PU and Push-ups
PU/HSPU – Fine or Lite
AS/pisols – AS Fine (do Candy – limit depth as needed)

Knee –
Pull-Up – Fine or RR/Strict PU and Push-ups
PU/HSPU – Fine or Lite
AS/pisols – AS Fine (do Candy – limit depth 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 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 Images – A BIG CONGRATULATIONS TO Our CrossFit Algoa RX Team (Dave, Thando, Eva, Hannah), our CrossFit Algoa Intermediate Team (Garric, Audrey, Dylan, Wilma), Rodger in the RX Individuals and Taine on our AFL Competitors Programming.

A massive THANK YOU to all our awesome supporters from CrossFit Algoa at the “Fittest in PE” event this past weekend!!!!!! 

____________________________________________________

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 – 241022

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

For those who missed yesterday, complete today OR complete any OTHER Workout missed this week!

1) Last years CrossFit – Lift, Move, Work Online Comp

https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/ – full deTails

Which track will present the right challenge for you?

The three components in Lift Move Work must be completed sequentially in a single 20-minute session as follows:

Minutes 0-4: Lift (4 minutes)
Minutes 4-6: Rest (2 minutes)
Minutes 6-10: Move (4 minutes)
Minutes 10-12: Rest (2 minutes)
Minutes 12-20: Work (8 minutes)
Minutes 20+: Celebrate with friends, take a nap, etc.

LIFT
FROM MINUTES 0-4, ESTABLISH:
TRACKS 1 (Rx), 2 (Int1) & 3 (Beg1)

1-rep-max clean

Score = Load (lb. and kg)

then…

MOVE
FROM MINUTES 6-10, COMPLETE AS MANY REPS AS POSSIBLE OF:
TRACK 1: Bar muscle-ups

TRACK 2: Pull-ups

TRACK 3: Ring rows

Score = Total Reps

then…

WORK

FROM MINUTES 12-20, COMPLETE AS MANY REPS AS POSSIBLE OF:
TRACK 1:
30 double-unders
8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
8 lateral burpees over the dumbbell

TRACK 2:
20 double-unders
6 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
6 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
6 burpees

TRACK 3:
20 single-unders
5 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.
5 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.
5 burpees

Score = Total Reps

Scorecards will be available here at the start of competition: Thursday, Oct. 21 at 12 p.m. (noon) PT

Metric equivalents –
♀20 lb./♂35 lb.
♀35 lb./♂50 lb.
15 lb. – 7kg ; 20 lb. – 10kg ; 25 lb. – 11.3kg ; 30 lb. – 13.6kg ; 35 lb. – 15kg; 50lb – 22.5kg

CFA LITE:
TRACKS 1 (Rx), 2 (Int1) & 3 (Beg1)

Substitutions:

Shoulder –
Clean – Fine or DL
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)
DU/SU – Fine or Jump Clap
DB PP – Hang Power Clean
Bps – Fine or Str arm bps

Back –
Clean – Hip Thrusters (loaded)
MU – find or RR/Strict PU and Push-ups
DU/SU – Fine or Calf Pulses
DB PP – Srict Press or Fine
Bps – Fine or Box/Str arm bps

Knee –
Clean – Muscle Clean or Hang Muscle clean
MU – find or PU and Push-ups
DU/SU – Fine or Calf Pulses
DB PP – Fine or Srict Press
Bps – Fine or Box/Str arm 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 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 – Come support our CrossFit Algoa Teams at “Fittest in PE” this Friday to Sunday… catch all the details at: https://www.fittestinpe.com/! 

____________________________________________________

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 – 221022

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

For those who missed yesterday, complete today OR complete any OTHER Workout missed this week!

1) Tabata the following:

a) DB Lateral Facing Burpees

1 min Rest

b) Jumping alternate Lunges

1 min Rest

c) Sit-Ups

1 min Rest

d) Push-ups

1 min Rest

e) DB Split Jerk (1 Rnd L, next R)

1 min Rest

f) DB(x1) Thruster (1 Rnd L, next R) (22.5kg/15kg)

1 min Rest

g) Double Under

Score = Total Reps

CFA LITE:
29 minutes
Int1 – 25/15kg

Int2 – 22.5/15kg

Int3 – 20/15kg

Beg1 – 15/10kg, Lunge, PU (ts/Kns up, ts dwn), SU

Beg2 – 10/7.5kg, Bp SO, Lunge, PU (kns up, ts dwn/kns), SU

Beg3/TC – 7.5/5kg, Bp SO, Static Lunge (1x abm), PU (kns), SU

Subs –
Shoulder:
DB Lat Facing Bps – Str arm
J/Alt Lunge – Fine
SU – Fine (inv arm on belly)
PU – Plus push-ups (3 for 1)
DB SJ – Inv side Hang Power Clean
DB Thr- Front Squat involved side
DU/SU – Fine

Back:
DB Lat Facing Bps – Str arm
J/Alt Lunge – Static Lunge
SU – Front Bridge (3 sec – 1 rep)
PU – Fine
DB SJ – Strict press
DB Thr- Airsquat
DU/SU – SU or Calf Pulses

Knee:
DB Lat Facing Bps – Fine
J/Alt Lunge – Fine or Step/static or Airsquat
SU – Fine
PU – Fine
DB SJ – Fine or Push Press
DB Thr – Fine (limit load/depth)
DU/SU – 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 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 – Come support our CrossFit Algoa Teams at “Fittest in PE” this Friday to Sunday… catch all the details at: https://www.fittestinpe.com/! 

____________________________________________________

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 – 211022

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) Tabata the following:

a) DB Lateral Facing Burpees

1 min Rest

b) Jumping alternate Lunges

1 min Rest

c) Sit-Ups

1 min Rest

d) Push-ups

1 min Rest

e) DB Split Jerk (1 Rnd L, next R)

1 min Rest

f) DB(x1) Thruster (1 Rnd L, next R) (22.5kg/15kg)

1 min Rest

g) Double Under

Score = Total Reps

CFA LITE:
29 minutes
Int1 – 25/15kg

Int2 – 22.5/15kg

Int3 – 20/15kg

Beg1 – 15/10kg, Lunge, PU (ts/Kns up, ts dwn), SU

Beg2 – 10/7.5kg, Bp SO, Lunge, PU (kns up, ts dwn/kns), SU

Beg3/TC – 7.5/5kg, Bp SO, Static Lunge (1x abm), PU (kns), SU

Subs –
Shoulder:
DB Lat Facing Bps – Str arm
J/Alt Lunge – Fine
SU – Fine (inv arm on belly)
PU – Plus push-ups (3 for 1)
DB SJ – Inv side Hang Power Clean
DB Thr- Front Squat involved side
DU/SU – Fine

Back:
DB Lat Facing Bps – Str arm
J/Alt Lunge – Static Lunge
SU – Front Bridge (3 sec – 1 rep)
PU – Fine
DB SJ – Strict press
DB Thr- Airsquat
DU/SU – SU or Calf Pulses

Knee:
DB Lat Facing Bps – Fine
J/Alt Lunge – Fine or Step/static or Airsquat
SU – Fine
PU – Fine
DB SJ – Fine or Push Press
DB Thr – Fine (limit load/depth)
DU/SU – 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 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 – Come support our CrossFit Algoa Teams at “Fittest in PE” this Friday to Sunday… catch all the details at: https://www.fittestinpe.com/! 

____________________________________________________

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 – 201022

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) In Teams of 4 – AMRAP the following for 12 min alternating 1 for 1:
5m Sled push high bar/low bar (35kg plus 45kg)

Score = Total Reps (5m = 1 rep)
NB – Men push Low Bar or at low bar level on poles ; Women push on poles just above high bar mark

CFA/AFL LITE Options:
If alone – Push 10m, then rest 2x time taken to push 10m (i.e. 5 sec push:10 sec rest)
5m = 1 Rep on sleds
NB – Men push Low Bar or at low bar level on poles ; Women push on poles just above high bar mark
Int1/2/3 – same
Beg1 – 35kg plus 30kg
Beg3 – 35kg plus 10kg

Substitutions:

Shoulder –
Sled push – Sled pull (harness)

Back –
Sled push – Fine or Sled pull (harness)

Knee-
Sled push – Fine

then…

2) CrossFit Algoa’s WOUNDED ANIMAL 4…

Complete the following FT (T2,3):
40 Muscle-ups
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s LITE variant of WOUNDED ANIMAL 4…

Int1 – 30, HSW 5m
Int2 – 20, HSW 4m
Int3 – 30 B/MU (B/P) or Jumping MU, HSW 3m or 1 WW
Beg1 – 30 PU (P/G), 30/20 PU (t), 7.62m BW (Str)
Beg2 – 30 RR (1/0.5m), 30/20 PU (k), 7.62m BW (Bnt)

Substitutions:

Shoulder –
MU – Strict Rev Grip PU/BOR/RR
HSW – Push-up Hold w opp shlder taps (21 taps)

Back –
MU – Strict Rev Grip PU/RR
HSW – Push-up Hold w opp shlder taps (21 taps)

Knee –
MU – Fine (watch jump-up/drop-off)
HSW – Fine (watch kick-up/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 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 – Come support our CrossFit Algoa Teams at “Fittest in PE” this Friday to Sunday… catch all the details at: https://www.fittestinpe.com/! 

____________________________________________________

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 – 191022

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 3 (70-80% 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:
Keep loading so that great form and position are maintained

Subs..
See below

then…

2) FiPe TEAM – https://www.fittestinpe.com/workouts-2022

Event 4 – Snuggles Pace

Rx & Intermediate

For Time
20 Sync Shuttle Sprints (6M) – to work MF Pair Sandbag Hold (70/45kg)/(INT – 45/35kg)
140 Wall Balls (20lb/14lb to 10ft)/(INT – 20lb/14lb to 9ft)
140 Toes To Bar / 70 Toes To Bar
20 Sync Shuttle Sprints – to work MF Pair Sandbag Hold (70/45kg)/(INT – 45/35kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Workout Flow
At 3,2,1 Go, the first MF pair will run to their sandbags, pick them up, and release the other MF Pair to start their sync Shuttle sprints. The pairs may swop out athletes at any time, as long as 1 male and 1 female are holding a sandbag. A sync shuttle sprint is where both athletes sync with both hands behind the line, i.e. four hands touch the floor at the same time.

After the 20th shuttle, all 4 athletes will run to the waiting zone, and release their first athlete to complete 140 Wall Balls. The athletes may swop out whenever they want, but will have to come and tag the other athlete in the waiting zone. The athletes must also keep the order of M1-F1-M2-F2.

This order may not change during the Wall Balls/Toes To Bar section. After the Wall Balls, the athletes may start their 140 Toes To Bar, also splitting the reps between all 4 athletes. PLEASE NOTE, athletes MUST face the wall when doing Toes To Bar.
After the last Toes To Bar, the athletes will repeat the Shuttle Sprint sequence until another 20 reps are completed.

CFA/AFL LITE Options:
If Alone – Run 10x 6m Shuttles and Hold SB for time taken
6m = 1 Rep  ;  S Run – both hands and feet must touch floor after beacon
RX – 9.1/6.3kg
Sandbag Hold sub – Front Rack Hold (70/45kg); complete 25% of the reps for the WB and T2B
Int1 – 10/6.3kg; 120 T2B
Int2 – 10/6.3kg; 100 T2B
Int3(INT) – 10/6.3kg at 9ft; 70 T2B; 45/35kg
Beg1 – 6.3/4.5kg; 140 HLR
Beg2 – 6.3/4.5kg, 9ft-274.3cm/8ft-243cm; 140 HKR
Beg3 – 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm; 100 C2K

Substitutions:

Shoulder –
Run – Fine
WB – WB Squat
T2B – Front Bridge (3sec/1rep)

Back –
Run – Fine
WB – WB Squat
T2B – Front Bridge (3sec/1rep)

Knee-
Run – Fine
WB – WB Squat
T2B – Front Bridge (3sec/1rep)

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 – Come support our CrossFit Algoa Teams at “Fittest in PE” this Friday to Sunday… catch all the details at: https://www.fittestinpe.com/! 

____________________________________________________

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 – 181022

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 build to 70% 1RM on the following Lifts:
a) Min 1 – 5: Hang Squat Snatch
b) Min 6 – 10: Hang Squat Clean

Score = Hang Snatch + Hang Clean

CFA LITE Options:
Keep loading so that great form and position are maintained

Subs..
See below

then…

2) FiPE IND – https://www.fittestinpe.com/workouts-2022

Event 2

Rx & Intermediate…

2:00 Max Calorie Row
:30 Rest
2:00 to attempt 1RM Hang Snatch
:30 Rest
2:00 Max Calorie Row
:30 Rest
2:00 to attempt 1RM Hang Clean
:30 Rest
2:00 Max Calorie Row
:30 Rest
2:00 to attempt Max Deadlifts @ (100/65kg)/(80/55kg)

TC – 14.5 min

2A = Row A1 + Row A2 + Row A3

2B = Hang Snatch (B1) + Hang Clean (B2)

2C = Total Deadlifts

CFA LITE Options:
Cleans and Snatches are Power or Squat
RX – 100/65kg
Int1 – 90/62kg
Int2(Int) – 80/55kg
Int3 – 70/45kg
Beg1 – 16/10kg; 60/40kg
Beg2 – 12/8kg; 50/32kg
Beg3 – 8/5kg; 40kg/25kg

Substitutions:
Shoulder –
Row – Fine but SDHP rather Russ KBS
HClean – Fine
HSnatch – Clean
DL – Fine

Back –
Row – rather Aibike
HClean – Hip Thrusters
HSnatch – Hip Thrusters
DL – Back Rehab

Knee –
Row – rather Aibike
HClean – Fine (power clean)
HSnatch – Fine (power snatch)
DL – 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