Back by popular demand … Our NEW YOU Transformation Kick-start/Challenge starts on 4 May! Non-Members Get a massive R400 discount if you sign-up before the end of April!! Click HERE for all our info and to complete the contact form for all the pricing etc.!!

_________________________________________________________________________

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 – 020522 

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) Practice all movements in 2

Score = For Quality

then…

2) In Teams of 6 AMRAP the following for 30 min, with Ath 1 calling the rotation:
Ath 1 – 400m Run
Ath 2 – AMRAP 5m Sled Push (low bar), return 5m Sled Pull (rope – seated) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 3 – AMRAP C2B Pull-ups
Ath 4 – AMRAP 5m Waiter, Suitcase Walk (30kg DB, 32kg KB/20kg DB, 24kg KB)
Ath 5 – AMRAP Wall Ball (10kg/6.3kg)
Ath 6 – REST

Note – Sled Push – low bar 1 way, seated rope pull when you return!(5m + 5m = 10 m = 2 rep)
If alone – Time how long it takes you to complete the 400m Run, then AMRAP on the other stations each for that period of time!

CFA LITE Options:
5m = 1 Rep (sled and Suitcase/Waiter walk)
Run 10m = 1 Rep
Thruster sub WB (25/15kg)
Int1 – same; WB/sub Thr (22.5/15kg)
Int2 – 22.5kg DB, 24kg KB / 15kg DB, 20kg KB; WB/sub Thr (22.5/15kg)
Int3 – sled same; 20kg DB, 24kg KB / 12kg KB, 16kg KB; WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg
Beg1 – Sled 35kg plus 25kg/Sled 35kg only; PU (P/G); 15kg DB, 20kg KB / 10kg DB, 16kg KB; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – Sled same; RR (1/0.5m); 10kg DB, 16kg KB / 7.5kg DB, 12kg KB; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3 – Sled same; RR (0.5/0m); 7.5kg DB, 12kg KB / 5kg DB, 10kg DB; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

Substitutions:

Shoulder –
Run – Fine
SP, SP – Fine or drag sled w rope
C2B – 60% Strict Rev Grip or RR or BOR
Waiter-W/Suitcase-W – Front Rack involved side (i.e. no overhead)
WB/Thr – Front Squats

Back –
Run – cycle/airbike (div dist by 2.5)
SP, SP – Fine (reduced load), stand for sled pull
C2B – 60% Strict Rev Grip or RR
Waiter-W/Suitcase-W – Reduced load or cycle/airbike (div dist by 2.5)
WB/Thr – fine or WB Squats (no throw)

Knee –
Run – Fine or cycle/airbike (div dist by 2.5)
SP, SP – Fine (reduced load)
C2B – Fine (watch jump up/drop off)
Waiter-W/Suitcase-W – Fine
WB/Thr – fine or WB Squats (no throw – limit depth/load)

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

Back by popular demand … Our NEW YOU Transformation Kick-start/Challenge starts on 4 May! Non-Members Get a massive R400 discount if you sign-up before the end of April!! Click HERE for all our info and to complete the contact form for all the pricing etc.!!

_________________________________________________________________________

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 – 300422 

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) The Hero WOD

“The Seven” – A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

“The Seven”
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95# i.e. 61kg/43kg)
7 T2B
7 Deadlifts (245/175# i.e. 111kg/79kg)
7 Burpees
7 Kettlebell swings (2/1.5 Pood i.e. 32kg/24kg)
7 Pull-ups

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Bps – BB Facing
T2B – feet to hands (lying)
Rx – 111/79kg; 61/43kg; 32/24kg
Level1 – 105/74kg; 58/41kg; 32/24kg
Level2 – 100/70kg; 55/38kg; 32/24kg
Level3 – 97/68kg; 53/37kg; 32/24kg
Level4 – 94/66kg; 52/36kg; 28/20kg
Int1 – 89/62kg; 49/34kg; 24/16kg
Int2 – 1/2 abm; 83/58kg; 46/32kg; 24/16kg
Int3 – 2/3 abm; 80/56kg; 44/31kg; 24/16kg
Beg1 – PPU (61/51cm); HLR (or Lying F2H); 75/52kg; 41/29kg; Bp StepO; 20/12kg; PU (P/G)
Beg2 – PPU (51cm/Flr); HKR (or Lying K2H); 61/40kg; 34/22kg; Bp StepO; 16/10kg; RR (1/0.5m)
Beg3 – PPU (Flr/Kns 2x15kg Bmprs); Sitting K2C; 44/27kg; 24/15kg; Bp StepO; 12/8kg; RR (0.5/0m)

Substitutions:

Shoulder –
HSPU – Push-ups or plus pushups (3 for 1)
Thr – Front squat
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
DL – Fine
BBF Bps – Str arm bps
KBS – Russian KBS
PU – Strict Rev grip (60%) or RR or BOR

Back –
HSPU – Push-ups or plus pushups (3 for 1)
Thr – Hip Thr
T2B – Front Bridge (21 sec)
DL – Hip Thrsuters
BBF Bps – Box Bps
KBS – Airsquats
PU – Strict Rev grip (60%) or RR

Knees –
HSPU – Fine (watch kick-up/down)
Thr – Fibne (limit depth/load)
T2B – Fine (watch jump-up/drop-off)
DL – Fine
BBF Bps – Fine
KBS – Fine
PU – Fine (watch jump-up/drop-off)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can 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

Back by popular demand … Our NEW YOU Transformation Kick-start/Challenge starts on 4 May! Non-Members Get a massive R400 discount if you sign-up before the end of April!! Click HERE for all our info and to complete the contact form for all the pricing etc.!!

_________________________________________________________________________

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 – 290422 

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)
a) Practice Rope Climbing

Score = Quality

then…

b) With a partner 1 for 1, AMRAP Rope Climbs for 10 min:
NB – During the rest the partner does 1 Man-Maker (22.5kgx2/15kgx2)

Score = Total Reps each (RC plus MM)
If alone – do 1 Rope Climb and then 1 Manmaker

CFA LITE Options:
HB sub – Towell Pull-ups (6 per ascent)
Int1 – same
Int2/3 – 20kgx2/15kgx2; Half Climbs (2 = 1) or 9 Leg ass. R-Pull-ups
Beg1 – 15kgx2/10kgx2; R-Pulls (str)
Beg2 – 10kgx2/7.5kgx2; R-Pulls (bnt hips)
Beg3 – 7.5kgx2/5kgx2; R-Pulls (bnt hips/kns) or 12 Rope Rows (0m)

Substitutions:

Shoulder –
RC – Fine or Lite Options
MM – Str arm bp and clean only

Back –
RC – Fine or Lite Options OR Rope Rows (watch jump-up/drop-off)
MM – DB row only or hip thrusters

Knee –
RC – Fine or Lite Options (watch jump-up/drop-off)
MM – Fine (watch depth on squat clean and load)

then…

2) In Teams of 3 AMRAP the following for 14 min, with Ath 1 calling the rotation:
Ath 1 – 6 Reps – 5m Sled Push (low bar), return 5m Sled Pull (rope – seated) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 2 – AMRAP Man Makers
Ath 3 – AMRAP Wall Walks

Note – Sled Push – low bar 1 way, seated rope pull when you return!(5m + 5m = 10 m = 2 rep)
If alone – Time how long it takes you to complete the 6 Reps of Sled push/pull, then AMRAP on station 2 andf 3 each for that period of time!

CFA LITE Options:
HB sub – Towell Pull-ups (6 per ascent)
Int1 – same
Int2/3 – 20kgx2/15kgx2; sled same
Beg1 – 15kgx2/10kgx2; Sled 35kg plus 25kg/Sled 35kg only; Half WW
Beg2 – 10kgx2/7.5kgx2; Sled same; 1-step WW
Beg3 – 7.5kgx2/5kgx2; Sled same; Worm Walk

Substitutions:

Shoulder –
SP, SP – Fine or drag sled w rope
MM – Str arm bp and clean only
WW – Push-ups w opp sh taps (9 for 1)

Back –
SP, SP – Fine (reduced load)
MM – DB row only or hip thrusters
WW – Push-ups w opp sh taps (9 for 1)

Knee –
SP, SP – Fine (reduced load)
MM – Fine (watch depth on squat clean and load)
WW – 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

Back by popular demand … Our NEW YOU Transformation Kick-start/Challenge starts on 4 May! Non-Members Get a massive R400 discount if you sign-up before the end of April!! Click HERE for all our info and to complete the contact form for all the pricing etc.!!

_________________________________________________________________________

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 – 270422 

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) Split Jerk 2 (1 each side) – E90sOn90s for 12 min (8 Rnds)

Score = Load

CFA LITE Options: 
For today beginners reduce load and work on great form!

Sub’s –
Shoulder:
SJ – Hang power clean

Back:
SJ – Hip Thrusters and back rehab

Knee:
SJ – Fine or Push Press

then…

2) In Teams of 2, AMRAP the following in relay style, for 20 min:
21 m Farmers Walk (32kgx2/20kgx2)
9 GHD SU
6 Burpee BJO (76cm/61cm)

Score = Total Reps (each)
NB – sprint each round!
F-Walk is 3x 7m shuttles
If alone – Time how long it takes you to complete 1 Rnd then rest for the same period (W:R 1:1)

CFA LITE Options:
Use KB or closest DB
W-Situp uses 1x DB or KB on load for FW
Int1 – 6 GHD SU or 10 W-SU
Int2 – 30/20kg, 5 GHD SU or 10 W-SU
Int3 – 24/16kg, 4 GHD SU or 10 W-SU; B-BJO (61/51cm)
Beg1 – 20/12kg; 9 SU; Bp Step-O (61/51cm)
Beg2 – 16/10kg; 9 SU; Bp Step-O (51cm)
Beg3 – 12/7.5kg; 9 SU/Crunchies; Bp Step-O (41cm)

Substitutions:

Shoulder –
FW – Fine or 1 side suit-case walk
GHD/SU – Fine (Inv arm on belly)
B-BJO – Fine (str arm burpee if need)

Back –
FW – 8/5 cal Airbike
GHD/SU – Front Bridge 3x Reps in seconds
B-BJO – Hands on Box Bp SO (reduce height)

Knee –
FW – Fine or 8/5 cal Airbike
GHD/SU – Fine OR Front Bridge 2x Reps in seconds
B-BJO – Fine (reduce 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

Featured Image – Some of Eva’s support crew at an event for the Age Group Online Qualifyer for the CrossFit Games 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 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 – 250422 

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) AMRAP the following for 8 min:
Min 1 – Strict Ring Dips
Min 2 – Strict T2B

Score = Total Reps

CFA LITE Options:
T2B – feet to hands (lying)
Int1 – S-T2B; S-RD
Int2 – S-T2B; S-RD
Int3 – S-T2B; S-RD
Beg1 – S-HLR (or Lying F2H); S-D or S-RD (B/P)
Beg2 – S-HKR (or Lying K2H); SPD (str) or Chair Dips (Str)
Beg3 – S-Sitting K2C; SPD (bnt) or Chair Dips (Bnt)

Substitutions:

Shoulder –
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
SD – Push-ups or sub with Plus PU (3 for 1)

Back –
T2B – Front Bridge 3x reps
SD – fine

Knee –
Bp-BJO/BJ – Bp fine and Step-overs/ups or Airsquats
SD – fine

then…

2) AMRAP 14 min:
15 Hang Clean (power) and Jerk (push) (40kg/25kg)
100m Run

Score = Total Reps

CFA LITE Options: 
RX for SI work (SB/BB/KB/DB/BP) – 21 Reps KB/DB (25/15kg)
Int1 – same Rx
Int2 – 35/22kg
Int3 – 32/20kg or 20/12kg
Beg1 – 25/15kg or 15/10kg
Beg2 – 20/12 or 10/7.5kg
Beg3 – 15/8kg or 7.5/5kg, Sitting (K2C)

Substitutions:
Shoulder –
HPC, PJ – Hang Power Clean 21 reps
Run – Fine

Back –
HPC, PJ – Hip Thrusters (loaded/banded) and Push-ups
Run – Cycle 2.5x dist

Knee –
HPC, PJ – Fine (reduce loading as needed)
Run – Fine or Row (same dist) 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 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 – Eva testing on Workout 3 of the Age Group Online Qualifyer for the CrossFit Games this past weekend! Don is in the background supporting Eva by doing the event with her, while Coach Dave judging!   

_________________________________________________________________________

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 – 250422 

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 for loading:
a) Front Squat 3-3-3 – E2ndMon2m for 6 min (85% 1RM)
b) Front Squat 10 – E2ndMon2m for 2 min (62.5% 1RM)
c) Front Squat 20 – E2ndMon2m for 2 min (50% 1RM)

Score = Sum of 3 Loads used

CFA LITE Options:
Reduce loading so as to maintain great form!

Substitutions:
Shoulder –
FS – Fine or safet bar squats

Back –
FS – Hip Thrusters – load as needed or back rehab

Knee –
FS – Fine – limit depth and load

then…

2) Complete the following FT:
40 C2B Pull-ups
60m Handstand Walk
60 Pull-ups
40m Handstand Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 
Int1 – 35 C2B, 55 PU; 55-35m HSW
Int2 – 30 C2B, 50 PU; 50-30m HSW
Int3 – 25 C2B, 45 PU; 45-25m HSW or 15-8 WW
Beg1 – 40 C2B (P/G), 60 PU (P/G); 15-8 Half WW
Beg2 – 40 RR (1/1.5m), 60 RR (0.5/1m); 15-8 1-step WW
Beg3 – 30 RR (0.5/1m), 50 RR (0/0.5m); 15-8 WormW

Substitutions:

Shoulder –
C2B/PU – Rev Grip Strict (60%) or RR or BOR
HSW – Push-up hold (opp sh taps 3 x dist or 9x Wall walks)

Back –
C2B/PU – Rev Grip Strict (60%) or RR
HSW – Push-up hold (opp sh taps 3 x dist or 9x Wall walks)

Knee –
C2B/PU – 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 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 Video – Games Central 15: Top Women To Watch in the AGQ (Video 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 – 230422 

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) Team Quarter Finals – CFG22 – Workout 2 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=11)

Format: FF/MM
For time, starting with the women:
40 synchro toes-to-bars
30 synchro box jumps
20 synchro alternating dumbbell snatches
10 rope climbs (total)
20 synchro alternating dumbbell snatches
30 synchro box jumps
40 synchro toes-to-bars
When the women have finished, the
men complete the workout.

♀ 50-lb (22.5kg) dumbbell, 24-in (61cm) box
♂ 70-lb (32.5kg) dumbbell, 30-in (76cm) box

Time cap: 30 minutes

Score = Time/TC plus 1 sec/rep missed

NB – any DB Snatch
NB- COACHES FOR CLASS – Men and Women start at the same time… simply total the time for both.. we thus use a modified Time Cap of 30 min for each pair!!

Equip:
2 boxes at 24-in height (61 cm) and 2 boxes at 30-in
height (76 cm)
• Climbing rope, 15 ft (4.57 m)
• 2 dumbbells of appropriate weight for each pair*
* The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 22.5 kg
(50 lb) and 32.5 kg (70 lb).

CFA LITE Options:
RX – Thruster sub WB (25kg/15kg); HB – Rope/Towell PU 6 for 1 Rope ascent
T2B – feet to hands (lying)
Int1 – 36 T2B; 30/20kg
Int2 – 33 T2B; 25/15kg; 16 Half Climbs
Int3 – 30 T2B; 22.5/15kg; BJ 61/51cm; 12 Half Climbs
Beg1 – 40 HLR (or Lying F2H); 20/10kg; BS-up 61/51cm; 30 R-Pulls(str)
Beg2 – 40 HKR (or Lying K2H); 15/7.5kg; BS-up 51cm; 30 R-Pulls (bnt hips)
Beg3 – 40 Sitting K2C; 10/5kg; BS-up 51/41cm; 30 R-Pulls (bnt hips/kns)

Substitutions:

Shoulder –
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
BJ – Fine
Alt DB Sn – DB Clean involved side
RC – Fine or Lite Options

Back –
T2B – Front Bridge 3x reps
BJ – Step-ups (reduce height)
Alt DB Sn – DB Snatch from Hang or Hip Thruster
RC – Fine or Lite Options (watch jump-up/drop-off)

Knee –
Bp-BJO/BJ – Bp fine and Step-overs/ups or Airsquats
T2B – fine (watch jump-up/drop-off)
Alt DB Sn – Fine or from Hang
RC – Fine or Lite Options (watch jump-up/drop-off)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can 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 Video – Games Central 14: Top Men to Watch in the AGQ (Video 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 – 220422 

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 Clean, Push Jerk, Squat Clean, Split Jerk – E2ndMon2ndM for 7 Rnds (14 min) (Build to a Max Day)

Score = Load

Substitutions:
See below

then…

2) Team Quarter Finals – CFG22 – Workout 2 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=11)

For time:
Clean and jerk MM then FF
5-5, clean and jerks, weight 1
4-4, clean and jerks, weight 2
3-3, clean and jerks, weight 3
2-2, clean and jerks, weight 4
1-1, clean and jerk, weight 5
♀ 125, 145, 155, 165, 185 lb (56, 65, 70, 75, 83 kg)
♂ 185, 205, 225, 245, 275 lb (83, 93, 102, 111, 125 kg)

Time cap:
7 minutes (♂)
7 minutes (♀)

CFA LITE Options:
NB – any clean allowed (but not from hang)
Rx – 83-93-102-111-125kg/56-65-70-75-83kg
Int1 – 75-84-92-100-113kg/50-59-63-68-75kg
Int2 – 67-75-83-90-101kg/45-53-57-61-67kg
Int3 – 61-68-74-81-91kg/41-47-51-55-61kg
Beg1 – 54-61-67-73-82kg/37-43-46-49-54kg
Beg2 – 45-51-56-61-68kg/31-36-38-41-45kg
Beg3 – 38-42-47-51-57kg/26-30-32-34-38kg

Substitutions:
Shoulder –
CJ – Clean only

Back –
CJ – Hang PC (lighter) or Hip Thr (2x)

Knee –
CJ – Fine or raise4 BB and reduce load as needed

Equipment:
• Tape to mark the floor for the lifting zone
• 2 barbells, 45 lb/20 kg
• 2 barbells, 35 lb/15 kg
• Bumper plates*
• Collars
* The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 56 kg
(125 lb), 65 kg (145 lb), 70 kg (155 lb), 75 kg (165 lb), 83 kg
(185 lb), 93 kg (205 lb), 102 kg (225 lb), 111 kg (245 lb), and
125 kg (275 lb).

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