Featured Image – Jemima flying on her Double-Unders!!!!!

_________________________________________________________________________________________

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 – 090422 

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  

Reminder – 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) Snatch (squat) 20 (85kg/60kg) – FT

Score = Time

CFA LITE Options:
Rx – 85/60kg
Level1 – 81/57kg
Level2 – 72/51kg
Level3 – 70/49kg
Level4 – 68/48kg
Int1 – 66/46kg
Int2 – 62/43kg
Int3 – 56/39kg
Beg1 – 46/32kg
Beg2 – 31/19kg
Beg3 – 21/12kg

then…

2) Modified Version of Open Workout 17.2…

Complete as many rounds and reps as possible in 15 minutes of:

2 rounds of:
50-ft. (10 reps) weighted walking lunge (1 OH, 1 on Shlder)
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. (10 reps) weighted walking lunge (1 OH, 1 on Shlder)
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx Loading 30kgx2/22.5kgx2 – dumbbells
Scaled Loading 15kgx2/10kgx2 – dumbells (Hanging Knee Raise & Pull-ups)
50f = 15.24m (2x 7.62m)

Score = Total Reps

CFA/AFL LITE Options:
7.62m = 5 reps (1.524m = 1 rep)
T2B – feet to hands (lying)
HB SI – use closest single load (lunge 22.86m – 3x 7.62m)
Use closest DB/KB
Int1 – 25×2/16x2kg; 12 B-MU
Int2 – 22.5×2/15x2kg; 14 T2B; 12 B-MU (B/P)
Int3 – 22.5×2/15x2kg; 12 T2B; 12 B-MU (P/G)
Beg1 – 20×2/12x2kg; HLR (or Lying F2H); PU (P/G)
Beg2 – 15×2/10x2kg; HKR (or Lying K2H); RR (1.5/1m)
Beg3 – 10×2/7.5x2kg; Sitting (K2C); RR (1/0.5m)

Substitutions:

Shoulder –
Lunge (oh/sh) – Boh on Sh or 1 hang and 1 shlder
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
PC (DB) – Fine or DL
MU – S-Rev Grip PU /RR/BOR

Back –
Lunge (oh/sh) – Static Lunge (bw) or airsquats or hip thrusters
T2B – F/Bridge 1 = 3 sec
PC (DB) – Hip thrusters
MU – S-Rev Grip PU /RR

Knee –
HR – Fine
C2B/PU – Fine (Watch Kick-up/down)
Lunge (oh/sh) – Lunge or Static Lunge (Limit ROM/load as needed)
PC (DB) – Fine
T2B – fine or LITE

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 – Everyone loves “Burden” Running:) … Yogan and Carla all smiles as Annelise makes her way up the road!!! 

_________________________________________________________________________________________

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 – 070422 

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  

Reminder – 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) DB OHS 2 each side – EMOM 10 min (Climb to Max Day)

Score = Load

Home-based – 5-10 Reps Non-dom Min 1 then other side min 2 (10 min)

Score = Sum of Body Weight x Reps x Load

CFA LITE Options:
Keep Loading and a Squat Depth at which great form is maintained!

Substitutions:

Shoulder –
DB OHS – Inv side – Front Rack

Back –
DB OHS – Goblet Squat or Airsquat

Knee –
DB OHS – Fine or Goblet Squat or Airsquat

then…

2) Repeat from 10 Aug 2021…

CrossFit Games 2021 Individuals – Event 11
https://games.crossfit.com/workouts/games/2021 and https://youtu.be/-cUZPBgZFKU

11-min. AMRAP:

1 pegboard ascent (2.4m)
7 single-arm dumbbell overhead squats, 50 | 70 lb. (32kg/22.5kg)
15 heavy double-unders

Score = Total Reps

Equip Options:
Do longitudinal Pull-ups if you do not have a Peg Board
NB – PB 2.4m climb from peg start position
NB – if no heavy rope – Double the DU or SU Reps

CFA/AFL LITE Options:
T2 (Level 2) – 30/20kg
T1 (Level 4) – 2x Half climbs; 25/15kg; 12 H-DU/24 DU
Int1 – 22.5/15kg; 6 PB PU (ft on wall) (6 for 1) or 6 long. PU; 12 H-DU/24 DU
Int2 – 20/12kg; 5 PB PU (ft on wall) (5 for 1) or 5 long. PU; 10 H-DU/20 DU
Int3 – 20/12kg; 4 PB PU (ft on wall) (4 for 1) or 6 long. PU (R/P); 8 H-DU/16 DU
Beg1 – 15/10kg; 6 Long. PU (P/G); 30 SU
Beg2 – 10/7.5kg; 6x 1 Arm RR (1/0.5m); 25 SU
Beg3 – 7.5/5kg; 6x 1 Arm RR (0.5m/0m); 20 SU

Substitutions:
Shoulder –
OHS – Front Rack Squat
PegB/L-PU – Fine or Rev Grip S-PU or RR or BOR
SU/DU – Fine or Jump Clap

Back –
OHS – Fine OR Hip Thrusters
PegB/L-PB – Fine or Rev Grip S-PU or RR or BOR
SU/DU – Fine or Calf Pulses

Knee –
OHS – Fine OR Hip Thrusters
PegB/L-PU – Fine (watch jump-up/drop-off)
SU/DU – 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 – Well done to Yolandi and Wilma who participated in the Teams Isuzu Corporate Triathlon Challenge over the 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 – 050422 

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  

Reminder – 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 with Bumpers for 15 min:

600m Burden Run (15kg/10kg)
400m Burden Run (20kg/15kg)
200m Burden Run (25kg/20kg)

Score = Total Reps (10m = 1 Rep)

Equipment Options:
Any load (DB/BB/Back Pack/Water Container)
Round KB to closest Values or use BackP

CFA LITE Options:
Int1/2/3 – same
Beg1/2/3 – 10/5kg – 15/7.5kg – 20/10kg

Substitutions:
Shoulder –
B-Run – Fine

Back –
B-Run – Airbike (divide dis by 2.5)

Knee –
B-Run – Fine or Airbike (divide dist by 2.5) or Row (same dist)

then…

2) Complete 5 RFT of:
30 DU
5 Wall Walks

into…

75 GHD sit-ups

TC – 14 minutes

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 
GHD SU Sub – Weighted Situp (25/15kg)
Int1 – 27 DU, 60 GHD SU or W-SU
Int2 – 23 DU, 4 WW, 50 GHD SU or W-SU
Int3 – 20 DU, 3 WW, 40 GHD-SU or W-SU
Beg1 – 30 SU, 3 Half WW, W-SU (15/10kg)
Beg2 – 25 SU, 3 1-step WW, W-SU (10/7.5kg)
Beg3 – 20 SU, 3 Worm-W, W-SU (7.5/5kg)

Substitutions:
Shoulder –
DU/SU – Fine
WW – Fine or Push-up hold (opp sh taps) 9 for 1
GHD SU/W-SU – inv arm on belly

Back –
DU/SU – Fine or calf pulses
WW – Fine or Push-up hold (opp sh taps) 9 for 1
GHD SU/W-SU – F/Bridge (2 sec per rep)

Knee –
DU/SU – Fine or calf pulses
WW – Fine
GHD SU/W-SU – Fine or LITE

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 – A big congrats to Crystal finishing her first Triathlon at the Isuzu Corporate Triathlon Challenge over the 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 – 040422 

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  

Reminder – 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 5-5-5 – E2ndMon2m for 6 min (70% 1RM)
b) Front Squat 10 – E2ndMon2m for 2 min (55% 1RM)
c) Front Squat 20 – E2ndMon2m for 2 min (40% 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) AMRAP 9 min wih BB (61kg/43kg):
9 Hang Power Cleans
6 STOH
3 Lunges (FR)

Score = Total Reps

CFA LITE Options:
Home-Based SI – RX 15-12-9 25kg/15kg
Int1 – 55/35kg; 22.5/15kg
Int2 – 50/30kg; 22.5/15kg
Int3 – 45/27kg; 20/12kg
Beg1 – 40/25kg; 15/10kg
Beg2 – 30/20kg; 12/8kg
Beg3 (CFHQ Beg) – 25/15kg; 8/5kg

Substitutions:
Shoulder –
HPC – Fine
STOH – Repeat HPC
FR Lunges – Fine

Back –
HPC – Fine or Hip Lifts (banded)
STOH – Fine or Strict Press
FR Lunges – Reduce load or airsquats

Knee –
HPC – Fine
STOH – Fine
FR Lunges – Fine or loaded squats

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 – Early morning Shuttle Runs, Rope Climbing and Wall Balls on the CrossFit Games Individual Quarter Finals Workout 3!:)

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 020422 

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  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Practice Double-Unders

Score = For Quality

Substitutions:

Shoulder –
DU/SU – Fine

Back –
DU/SU – Fine or SU only (pulses only if need)

Knee –
DU/SU – Fine or SU only (pulses only if need)

then…

2) Last completed 25 Jan 2019…

Tabata the following (BB – 35kg/25kg):

1) DU,
Rest 2 min

2) Power Snatch,
Rest 2 min

3) BJO (61cm/51cm),
Rest 2 min

4) Hang Power Clean and Push Jerk,
Rest 2 min

5) Lateral BB Facing Burpees,
Rest 2 min

6) DU

Score = Total Reps
(Total Time w rests 34 min)

CFA/AFL LITE Options:
HB sub – 25/15kg divide single arm reps by 1.5
Int1 – 35/25kg; 25/15kg
Int2 – 30/22kg; 22.5/12kg
Int3 – 25/20kg; 20/12kg
Beg1 – 20/15kg; 15/10kg
Beg2 – 15/10kg; 10/7.5kg
Beg3 – 12/7.5kg; 7.5/5kg

Substitutions:

Shoulder –
DU/SU – Fine
Snatch (power) – Power Clean
BJO – Fine
HPC, PJ – only hang power clean
Lat Bps – Fine/Straight arm Bps

Back –
DU/SU – Fine or SU only (pulses only if need)
Snatch (power) – Light Hang Power Sn or Hip Thrusters
BJO – Box Step Over (reduce height)
HPC, PJ – high hang muscle clean, press (reduce load or hip thrusters)
Lat Bps – Fine/Straight arm Bps or on Box/Table

Knee –
DU/SU – Fine or SU only (pulses only if need)
Snatch (power) – Fine but limit load or Muscle Snatch
BJO – Box Step Over (reduce height)
HPC, PJ – Fine (pusdh press)
Lat Bps – Fine/Straight 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 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 wall balls, shuttle runs, rope climbing and alot of heavy breathing on the CrossFit Games Individual Quarter Finals Workout 3!:)

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 010422 

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  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Snatch 1 – EMOM 10 min (Build to Max Day)

Score = Load

**Home-based –
Snatch 3-5 Reps – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Loading (Sum of your body weight plus implement load x reps)

Substitutions:

Shoulder –
Snatch – Clean and Jerk Support Hold 10 counts

Back –
Snatch – Light or Hip Thrusters and back rehab

Knee –
Snatch – Fine but limit depth/load as needed, especially on cleans

CFA LITE Options:
Beginners – Keep loading so that great form is maintained

then…

2) CFG22 Individual Quarter Finals – WORKOUT 5 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=1)

WORKOUT 5

For time:
30-cal. row
20 burpee box jump-overs
10 snatches

♀ 135 lb (61kg), 20-in (51cm) box
♂ 185 lb (83kg), 24-in (61cm) box

TC = 7 minutes

Score = Time/TC plus 1 sec/rep missed
NB – Benchmark Time cap 7 min.. thereafter finish workout with end time of 15 min

CFA LITE Options:
Rx – DB/KB/BP (Single Impl)- 25 Reps on 25kg/16kg
Row sub – SDHP (20/12kg) KB or use DB load
Rx – 84/61kg
Level1 – 80/55kg
Level2 – 76/52kg
Level3 – 74/51kg
Level4 – 71/49kg
Int1 – 69/48kg; 22.5/15kg
Int2 – 67/46kg; 20/12kg
Int3 – 59/41kg; 20/12kg
Beg1 – Bp BSO (61/51cm); SDHP 16/10kg; 50/35kg; 15/10kg
Beg2 – Bp BSO (51/41cm); SDHP 12/8kg; 42/29kg; 10/7.5kg
Beg3 – Bp BSO BB; SDHP 8/5kg; 34/23kg; 7.5/5kg

Substitutions:

Shoulder –
Row – Fine but SDHP (rather USA KBS)
Bp BJO – Str arm Bps
Snatch – Clean and Jerk Support Hold 10 counts

Back –
Row – Airbike
Bp BJO – Str arm Bps, step-over (reduce height as needed)
Snatch – Light or Hip Thrusters and back rehab

Knee –
Row – Fine
Bp BJO – Fine, step-over (reduce height as needed)
Snatch – Fine but limit depth/load as needed, especially on cleans

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