Featured Image – Coach Sam directing the class… Lelane on the rower with Wilma and Don in the background at their stations!!!

____________________________________________________

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 OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 070622 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

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) Power Snatch, Snatch – E2ndMon2ndM for 12 min (6 Rnds) (Build to 2nd Heaviest Load in Event 1)

Score = Load

CFA LITE Options:
Keep loading to a level at which great form can be maintained
Beg – Power Snatch, OHS Allowed

Substitutions:
see below

then…

2) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 2 FiCT 2021 Individuals – Friday Night Lights (https://fittestincapetown.com/fict2021-tests/)

Complete the following FT:

150 Double-unders

5 Snatch (80kg/55kg)

4 Snatch (90kg/60kg)

3 Snatch (100kg/65kg)

2 Snatch (110kg/70kg)

1 Snatch (120kg/75kg)

TC – 8 min

Score = Time/TC plus 1 sec/rep

CFA/AFL LITE Options:

Perc. Scaling Guideline 65%-72%-80%-86%-92% 1RM Squat Sn

Max end Load lifted – used for level of scoring if not RX

Rx -120/75kg

Level1 – 115/70kg

Level2 – 108/68kg

Level3 – 105/65kg

Level4 – 102/63kg

Int1 – 100/62kg

Int2 – 95/60kg

Int3 – 85/53kg

Beg1 – 72/45kg

Beg2 – 60/38kg

Beg3 – 48/30kg

Sub’s –

Shoulder –
DU – Fine
Sn – cleans (any) but do 6-5-4-3-2 reps

Back –
DU – Fine or SU or Calf Pulses
Sn – Lighter more reps from Hang Snatch; Back Rehab and Hip Thrusters

Knees –
DU – Fine or SU or Calf Pulses
Sn – Lighter more reps from Hang Snatch; Back Rehab and 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

Featured Image – Carla challenging herself on Ring L-sits!!

____________________________________________________

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 OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 060622 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

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) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 1 FiCT 2021 Individuals – 3-2-1-Go (https://fittestincapetown.com/fict2021-tests/)

For Time:

3000m C2 Bike

30 Burpee Box Jump Over (76cm)

2000m C2 Rower

20 Burpee Box Jump Over (76cm)

1000m C2 Ski Erg

TC – 27 min

Score = Time/TC plus 1 sec/rep missed

Class Notes…
Ergo Subs –

3km C2 Bike – 90/72 Cal Airbike ; 1200m Run / 1500m/1200m Rower

2km Row – 200 SDHP (20kg/12kg)
1km
Ski Erg – 50 Pull-ups

Bp BJO sub Broad Jump (1.5/1.24m)

Use KB/Db/Bumper – SDHP

CFA/AFL LITE Options:
Int1/2 – Bp BJO (61/51cm)/BpBJ (1.24/1m)

Int3 – Bp BJO (61/51cm)/BpBJ (1.24/1m)

Beg1 – 1200m Run, 16/10kg, Bp SO (61/51cm)/BpBJ (1.24/1m), PU (G/P)

Beg2 – 1000m Run, 12/8kg, Bp SO (51cm)/BpBJ (1/0.8m), RR (1/0.5m)

Beg3 – 800m Run, SDHP 8/5kg, Bp SO (30cm)/BpBJ (0.8/0.5m), RR (0.5/0m)

Subs –

Shoulder –
Bike/Run – Fine
Row/SHP – Row fine but Russ KBS for SDHP
Ski-erg/Pull-ups – Ring Rows
B-BJO – Str Arm Bps

Back –
Bike/Run – Rather Bike or Burden Walk
Row/SHP – Rather Airbike or SDHP from High Hang or KBS
Ski-erg/Pull-ups – Fine
B-BJO – Str Arm Bps and Step-over

Knee –

Bike/Run – Fine
Row/SHP – Fine but high hang SDHP if need
Ski-erg/Pull-ups – Ring Rows
B-BJO – Str Arm Bps and Step-over

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

Featured Image – Tim on Front Rack Walking Lunges – always challenging!!

____________________________________________________

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 OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 040622 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

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) In Teams of 4, AMRAP the following for 15 min:
2 Rope Climbs (4.5m), then complete 50 DU and 7 Burpee Broad Jumps (1 m) before waiting for your turn

Score = Total Individual Reps
NB – 1 Rnd = 59 Reps

NB If Alone – AMRAP 9 min

CFA LITE Options:
Int1 – 1 RC same; 45 DU
Int2 – 1x Half RC – no jump; 40 DU
Int3 – 6 Leg-assisted Rope PU or 2 Pulls Rope Climb (no jump); 35 DU
Beg1 – 6 R/Pulls–Ly2Stand (hips/legs straight); SU
Beg2 – 6 R/Pulls–Ly2Stand (legs str); 40 SU
Beg3 – 6 R/Pulls–Ly2Stand (legs str); 30 SU

Subs:

Shoulder –
RC – Fine or Scaled
DU/SU – Fine
Bp BJ – Str arm

Back –
RC – Fine (watch drop-off) or scaled
DU/SU – Calf Pulses
Bp BJ – Box Bps

Knee –
RC – Fine (watch drop-off)
DU/SU – Fine
Bp BJ – Fine or Bp Box Step Over

then…

2) In Teams of 4, AMRAP the following for 16 min (8 min per Athlete pair):
1st Athlete – AMRAP 1 min – 5 m Sled Push – low handle/
2nd Athlete – AMRAP 1 min – return w Ath 1 – 5m Sled Pull – Standing
3rd and 4th Athlete’s then AMRAP for 2nd min while Athl 1 and 2 rest!

(RX Loading – 35kg plus 60kg/30kg)

Score = Total Reps (for Individual)
1 Rep = 5 m Distance (m)
I.e. Work to Rest Ratio is 1:1

NB If Alone – AMRAP 8 min (1 min on 1 min off) doing both the sled push and pull but alternating each every 5 m

CFA LITE Options:
Int1/2 – Same as Rx
Beg1 – 35kg plus 30kg/15kg
Beg2 – 35kg plus 30kg/15kg
Beg3 – 35kg plus 15kg/0kg

Substitutions:
Shoulder –
Sled Push – sled drag on rope
Sled Pull – Fine otherwise sled push (or airbike 5 cal)

Back –
Sled Push – Airbike or Slower sled drag (harnes)
Sled Pull – Airbike or Ring Rows

Knee –
Sled Push – Fine
Sled Pull – 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 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

Featured Image – Zach on Hanging Leg Raises as Kellie is all smiles, while taking a break! 

____________________________________________________

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 OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 030622 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

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) Repeat of last week/beat your score – Wall Balls (10kg/6.3kg) RM – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Reps

CFA LITE Options:
25/15kg Thruster sub WB
Int1 – WB/sub Thr (22.5/15kg)
Int2 – WB/sub Thr (22.5/15kg)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

Substitutions:

Shoulder –
WB/Thr – Front Squats

Back –
WB/Thr – fine or WB Squats (no throw)

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)

then…

2) Tabata the following with a BB 40/25kg:

a) Hang Power Snatch
1 min Rest/Transition

b) Hang Power Clean and Jerk/PP
1 min Rest/Transition

c) SDHP
1 min Rest/Transition

d) Thrusters

Score = Total Reps

CFA LITE Options:
RX for Single/arm work – Any implement (SB/BB/KB/DB/BP)(25/15kg)
Home-based – Multiply your reps by 0.7 for your score!
Int1/2 – same Rx
Int3 – 32/20kg or 20/12kg
Beg1 – 25/15kg or 15/10kg
Beg2 – 20/12 or 12/78kg
Beg3 – 15/8kg or 8/5kg

Substitutions –
Shoulder –
HPS – Hang Power Clean
HPC,J – Power clean
SDHP – Bent over row
Thr – Front Squats

Back –
HPS – Lighter or upright rows
HPC,J – Lighter (Muscle clean from hang and Strict Press)
SDHP – From High hang
Thr – Hip Thrusters

Knee –
HPS – Fine
HPC,J – Fine
SDHP – Fine or from Hang
Thr – Fine (adjust depth/load 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 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

Featured Image – Sandy getting in the work with some Farmer Walks! 

____________________________________________________

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 OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 020622 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

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) Push Jerk, Split Jerk – EMOM for 10 min (count sets >70% 1RM PJ)

Score = Load

Injury Subs:

Shoulder –
PJ,SJ – Hang Power Clean, Split Clean

Back –
single DB Strict Press and/or Back Rehab

Knee –
PJ,SJ – Fine

then…

2) Complete 3 Rnds of the following FT:
400m Run
40 sec L-sit
20 DB Lateral Facing Burpees
10 DB Split Jerk (40kg/30kg)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 35/22.5kg; 30s L-sit
Int2 – 30/20kg; 40s Weak L-sit
Int3 – 25/15kg; 40s 1 Leg L-sit
Beg1 – 20/12kg; 40s Tuck sit, DB-LF Bps S/O
Beg2 – 300m Run; 15/10kg; 40s Tuck Sit (1 ft down), DB-LF Bps S/O
Beg3 – 300m Run; 10/7.5kg; 40s F-Bridge; DB-LF Bps S/O

Injury Subs:

Shoulder –
Run – Fine
L-sit – Fine or FBridge
DB LF Burpees – Str rm Bps
DB Split Jerk – DB Clean

Back –
Run – Airbikie 2.5x dist
L-sit – Fine or FBridge
DB LF Burpees – Str rm Bps or Box Bps
DB Split Jerk – Hip Thrusters

Knee –
Run – Fine or Row or Airbikie 2.5x dist
L-sit – Fine or FBridge
DB LF Burpees – Fine (SO)
DB Split Jerk – 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 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

Featured Image – Thuba and Wentzel on Snatches! We have modified Wentzel’s squat depth with a box, as well as the loading, to accommodate appropriately for his knee issues at present (i.e. scaling)!!!!

____________________________________________________

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 OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 010622 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

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) Complete the following AMRAP for 12 min (6 Rnds):
Min 1 – T2B
Min 2 – TNG Power Cleans (60kg/40kg)

Score = Total Reps

CFA LITE Options:
T2B sub RX – Lying Feet 2 Hands
Int1 – 55/37kg
Int2 – 50/33kg
Int3 – HLR (Ts2Chest) (Lying F2H)/Toes2Chest, 47/31kg
Beg1 – HLR (Lying K2H), 43/27kg
Beg2 – HKR (Lying K2H), 30/20kg
Beg2 – Sit K2C, 20/12kg

Sub’s –
Shoulders –
T2B – Lying Ft to hands (inv arm on belly)
PC – Fine

Back –
T2B – Front Bridge
PC – Hip Thrusters

Knees –
T2B – Fine (Watch jump-up/down)
PC – Fine

then…

2) Complete the following FT:
400 m Farmers Walk (32kgx2/24kg2)
40 DB/KB Box Step Overs (32kgx2/24kgx2 at 61cm/51cm)
12 Rope Climbs (4.57m)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 30kgx2/20kgx2, 9 RC
Int2 – 30kgx2/20kgx2, 12 Half RC (no jump)
Int3 – 25kgx2/15kgx2, 12 2x Pulls RC
Beg1 – 20kgx2/12kgx2, 48 Rope Pull-ups (leg ass) or 24 Ly to Stand R-pulls (hips/kns str)
Beg2 – 15kgx2/10kgx2, 24 Ly to Stand R-pulls (kns str)
Beg3 – 10kgx2/7kgx2, 24 Ly to Stand R-pulls (squat)

Subs:

Shoulder –
FW – Fine
FW-BSO – Fine
RC – Fine or Scaled

Back –
FW – Fine (lighter)
FW-BSO – Lighter or Airsquats
RC – Fine (watch drop-off) or scaled

Knee –
FW – Fine
FW-BSO – Fine or Reduced Load/Height
RC – Fine (watch 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 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

Featured Image – The Fittest in Cape Town Individual winners – @mishmerand and @kealanhenryiv have punched their ticket to the CrossFit Games for 2022 (Image courtesy of CrossFit, Inc.)!!

____________________________________________________

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 OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 310522 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

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) Clean (squat) and Jerk (split) Double – E90sOn90s for 12 min (8 sets) (count sets >70% 1RM Max Double for the Day)

Score = Load (kg)

Substitutions:

Shoulder –
CJ – Clean x3 only

Back –
CJ – Back Rehab

Knee –
CJ – Fine (wactch depth and load as needed)

then…

2) Complete 4 Rnds of the following FT:
40 Wall Balls (9.1kg/6.3kg)
15 HSPU

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
25/15kg Thruster sub WB
Int1 – WB/sub Thr (22.5/15kg); 10/8 HSPU
Int2 – WB/sub Thr (22.5/15kg); HSPU (1/2 AbM)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg; HSPU (2/3 AbM)
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); Piked PU (61cm/Flr)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); Piked PU (Flr/Knees)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); Piked PU (kns)

Substitutions:

Shoulder –
WB/Thr – Front Squats
HSPU – Push-ups or Plus Push-ups (3 for 1)

Back –
WB/Thr – Fine or WB Squats (no throw)
HSPU – Push-ups (20)

Knee –
WB/Thr – Fine or Banded partial Airsquats (or crab walks)
HSPU – 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 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

Featured Image – CrossFit Algoa Kids swinging into the week ahead!!

____________________________________________________

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 OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 300522 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

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) CrossFit Algoa’s July Challenge 2019

30 Strict Muscle-Ups FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Variations:
Int1 – 20
Int2 – Bx2/Px2
Int3 – Px2/Gx2
Beg1 – 30 S/PU (P/G), 30 S/RD (P/G)
Beg2 – 30 RR (1m/0.5m), 30 Seated P/Dips (str)
Beg3 – 30 RR (0.5m/1m), 30 Seated P/Dips (bent)

Substitutions:
Shoulder –
MU/PU – Fine or Rev Grip PU / RR / BOR
Dips – Push-ups or plus-push-ups (3 for 1)

Back –
MU/PU – Rev Grip PU / RR
Dips – Fine

Knee –
MU/PU – Fine
Dips – Fine

then…

2) AMRAP the following for 20 min:
400m Run
30 KB Snatches (24/16kg)
20 Push-ups
100 DU

Score = Total Reps

CFA LITE Variations:
B1-2 – DB from Hang
Int1 – 90 DU
Int2 – 80 DU
Int3 – KB 20/12kg; 60 DU
Beg1 – DB 15/10kg, 15/10 PU, 100 SU
Beg2 – DB 10/7.5kg, 20/15 PU (k), 90 SU
Beg2 – DB 7.5/5kg, 15/10 PU (k), 80 SU

Substitutions:
Shoulder –
Run – Fine
KB / DB Snatch – Hang Power Clean
PU – Plus push-ups (3 for 1)
DU/SU – Fine

Back –
Run – Airbike 2.5x dist
KB / DB Snatch – Fine or Hip Thrusters
PU – Fine
DU/SU – Calf Pulses

Knee –
Run – Fine or Row or Airbike 2.5x dist
KB / DB Snatch – Fine
PU – Fine
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 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

Featured Image – Evening class on a FUN Double-Under/Single-Under and Burpee couplet!!

____________________________________________________

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 OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 270522 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

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) Wall Balls (10kg/6.3kg) RM – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Reps

CFA LITE Options:

CFA LITE Options:
25/15kg Thruster sub WB
Int1 – WB/sub Thr (22.5/15kg)
Int2 – WB/sub Thr (22.5/15kg)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

Substitutions:

Shoulder –
WB/Thr – Front Squats

Back –
WB/Thr – fine or WB Squats (no throw)

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)

then…

2) Tabata the following:
a) 5m Shuttle Run (no hand touch)
1 min Rest/Transition

b) DU
1 min Rest/Transition

c) Burpee Box Jump Over (61cm/51cm)
1 min Rest/Transition

d) Farmers Carry Box Step Over (32kgx2/22.5kgx2)

Score = Total Reps

CFA LITE Options:
Use closest KB or DB or combo thereof
5m length = 1 rep
Int1 – 30kgx2/20kgx2
Int2 – 24kgx2/16kgx2
Int3 – 22.5kgx2/15kgx2
Beg1 – 16kgx2/10kgx2 at 61/51cm; SU; Bp BSO (61/51cm)
Beg2 – 10kgx2/7.5kgx2 at 51cm; SU; Bp BSO (51cm)
Beg3 – 7.5kgx2/2.5kgx2 at 41cm; SU; Bps

Substitutions –
Shoulder –
S-Run – Fine
DU – Fine
Bp BJO – Str arm Bps
FW-BSO – Fine

Back –
S-Run – Airbike 1 cal = 2 reps
DU – Calf Pulses
Bp BJO – Box Bp SO (reduce height)
FW-BSO – Lighter or Airsquats

Knee –
S-Run – Fine or Airbike 1 cal = 2 reps
DU – Fine or Calf Pulses
Bp BJO – Box Bp SO (reduce height)
FW-BSO – Fine or Reduced Load/Height

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