Featured Image – MEMORIAL WOD “ANDY” – In loving memory of Andrew Bernard Levey “ANDY – Farmer Grandpa” – Dave’s Dad passed away on the 15 July 2021 at the age of 74 years. The 25th would have marked his birthday (DOB – 25 August 1946). He will be sadly missed but dearly remembered!!!!!
Andy had a favourite saying that he often reminded Dave of when they were working together, for many many hours on the farm, and in the garage … “Don’t work harder, work smarter”!
Today keep that thought in mind as you complete Andy’s tough Memorial WOD!
REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…
Our 6th @EastCapeChamps in-person Event is back for 2022!
The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams
Full details coming soon at www.eastcapechamps.co.za
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ONLINE WHITEBOARD/COACHING – 290822
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…
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0784517637 (Coach Dave) / 0822944258 (Coach Anje)
ENJOY!
RX’ED, LITE and HOME WODS
If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) MEMORIAL WOD “ANDY” – In loving memory of Andrew Bernard Levey “ANDY – Farmer Grandpa” – Dave’s Dad passed away on the 15 July 2021 at the age of 74 years. The 25th would have marked his birthday (DOB – 25 August 1946). He will be sadly missed but dearly remembered!!!!!
Andy had a favourite saying that he often reminded Dave of when they were working together, for many many hours on the farm, and in the garage … “Don’t work harder, work smarter”!
Today keep that thought in mind as you complete Andy’s tough Memorial WOD!
25/08/46 – 15/07/21
AMRAP 46 min:
8 Muscle-ups
250m Sandbag Belly Carry Burden Run/Walk (45kg/30kg)
74m Sandbag on Shoulder x1, Farmers Walk x1 (45kg/30kg Sh, 35kg/25kg FW)
21 Box Step-Ups (35kgx1/25kgx1 at 61cm/51cm) alternating Rnds with Sandbag Step-ups (45kg/30kg)
7 DB Squat Snatches (35kg/25kg)
15 Sandbag Cleans (45kg/30kg)
Score = Total Reps
NB – Coaches:
– if you use Sandbags/.. only use outside and ensure members do not spill sand all over the box!
– Coach responsible to clean up or organise cleanup if sand spilt!
– No dropping of Sandbags on SB Cleans
– Alternative for Sandbag are 2 bumpers strapped together OR bumper/MedBall
CFA LITE Options:
DB/KB – 35/25kg (use DB/KB/BB/SB H-B loads on chest)
H-Based M-Up sub 25kg/15kg 24 reps BOR plus 24 Push-ups (w DB/KB/SB/BB)
Sandbag – 45/30kg sub Bumpers banded
Int1 – 45/30kg; 61/51cm; 22.5/15kg; 5 MU
Int2 – 45/30kg; 61/51cm; 22.5/15kg; 4 B/MU (B/P) or 8 J-B/MU (Chin)
Int3 – 40/25kg; 61/51cm; 20/12kg; 4 B/MU (B/P) or 8 J-B/MU (C-bone)
Beg1 – 30/20kg; 61/51cm; 15/10kg; 16 PU (P/G), 16/12 Push-ups
Beg2 – 25/15kg; 51cm; 12/8kg; 16 RR (1/0.5m), 12 Push-U/16 PU(kns)
Beg3 – 20/10kg; 41cm; 8/5kg; 16 RR (0.5/0m), 16 PU (kns)/12 PU (kns)
Substitutions:
Shoulders
MU – Strict Rev Grip PU and Plus PU OR RR or BOR/Plus PU
SB B/Run – Fine
Shlder/FW Carry – Fine or both hands Farmers walk
Box SU – Fine
Db Squat Sn – Squat clean inv side
SB Clean – SB clean fine
Back –
MU – Strict Rev Grip PU and Plus PU OR RR/Plus PU
SB B/Run – Airbike 5 x distance
Shlder/FW Carry – Both hands Farmers walk (lighter but double distance)
Box SU – Lighter 2 hands DB only (No SB), reduce height
Db Squat Sn – Hip Thrusters
SB Clean – Hip Thrusters
Knees –
MU – Fine or (watch jump-up/drop down)
SB B/Run – Fine/lighter
Shlder/FW Carry – Fine/lghter
Box SU – Lower and Lighter or Weighted Squats
Db Squat Sn – Fine (from hang if need) or Hip Thrusters
SB Clean – Fine (from Hang if need) or Hip Thrusters
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 CLICK HERE for all the info OR alternatively 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
