Featured Image – What does Open Workout 21.1, Wall Walks and “Boulder Shoulders” have in common? :)… Will and Kelly recovering between Wall Walk reps 🙂 !!!!

________________________________________________________________________________

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 – 290122 

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!

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

1) E2ndMon2m for 3 Rnds (6 min) – RM Strict Pull-ups
into…
E2ndMon2m for 3 Rnds (6 min) – RM Pull-ups

Score = Total Reps

CFA LITE Options:
RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg
BOR Light load – divide reps by 2 on BOR
Int1 – Same, BOR 45/30kg; 22.5/15kg
Int2 – BOR 40/25kg; 20/15kg
Int3 – BOR 35/20kg; 16/12kg
Beg1 – PU (P/G), BOR 30/15kg; 15/10kg
Beg2 – RR (1/0,5m), BOR 20/12kg; 12/8kg
Beg3 – RR (0,5/0m), BOR 15/8kg; 8/5kg

Substitutions:

Shoulder –
PU – Rev Grip/RR/BOR

Back –
PU – Fine (watch jump up and drop off – strict 60%)

Knee –
PU – Fine (watch jump up and drop off – strict 60%)

then…

2) OPEN WORKOUT 21.2 (Repeat of 17.1)

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

Workout Variations
*See Metric Equivalents below*
Rx’d (Ages 16-54)
35-lb. dumbbell, 20-in. box
50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54) (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 20-in. box (step-ups permitted)
Teenagers 14-15 (INT3)
20-lb. dumbbell, 20-in. box
35-lb. dumbbell, 24-in. box
Scaled Teenagers 14-15
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 24-in. box (step-ups permitted)
Masters 55 (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 24-in. box (step-ups permitted)
Scaled Masters 55 (BEG2)
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 20-in. box (step-ups permitted)
*Metric Equivalents*:
Min acceptable weights in kg are 22.5 kg (50
lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 5 kg (10 lb.).
24 inch (61cm); 20 inch (51cm)
Mark a center line for the Burpee Box Jump Overs… see full movement standards at: https://games.crossfit.com/workouts/open/2021/2

WORKOUT 21.2 – FOUNDATIONS (BEG3)
For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees
Use a 10-lb. dumbbell or
household item for the snatch.
To modify the burpee, omit the
push-up portion or elevate the
hands during the push-up.

Time cap: 20 min.
Score = Time/TC plus 1 sec/rep missed

WORKOUT 21.2 – EQUIPMENT FREE (INT3)
Modified version of 17.1

For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the
hang squat snatches.

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

*36 inches – 91.44cm

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

ADAPTIVE – UPPER EXTREMITY

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – VISUAL IMPAIRMENT

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – SHORT STATURE

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – SEATED WITH HIP FUNCTION

ADAPTIVE – SEATED W/O HIP FUNCTION

ADAPTIVE – INTELLECTUAL

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 – Audrey foam rolling and triggering … don’t forget to get in your Recovery work in like Audrey is here! We all need to perform daily maintenance on our bodies to keep them performing and healthy!!

________________________________________________________________________________

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 – 280122 

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!

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

1) Power Snatch, Squat Snatch – EMOM 10 min (start 60% 1RM of lower 1RM btwn 2 mvts)

Score = Max Load

CFA LITE Options:
Keep loading so that great form can be maintained!
Beg – Power Snatch plus OHS allowed for Squat Snatch

then…

2) CrossFit Games – Open Workout 21.1 https://games.crossfit.com/workouts/open/2021/1

OPEN WORKOUT 21.1

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Score = Time/TC plus 1 sec/rep missed

Workout Variations:
Rx’d (all ages)
♀ and ♂ perform wall walks and double-unders
Scaled (all ages) (Beg1)
♀ and ♂ perform scaled wall walks and single-unders

FOUNDATIONS (Beg3) – WORKOUT 21.1

For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling:
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.

EQUIPMENT FREE – WORKOUT 21.1

For time:
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling for Adaptive Athletes for the following divisions can be found at https://games.crossfit.com/workouts/open/2021
ADAPTIVE – UPPER EXTREMITY
ADAPTIVE – LOWER EXTREMITY
ADAPTIVE – NEUROMUSCULAR
ADAPTIVE – VISUAL IMPAIRMENT
ADAPTIVE – LOWER EXTREMITY
ADAPTIVE – SHORT STATURE
ADAPTIVE – NEUROMUSCULAR
ADAPTIVE – SEATED WITH HIP FUNCTION
ADAPTIVE – SEATED W/O HIP FUNCTION
ADAPTIVE – INTELLECTUAL

Wall Walk Mvt Standards:
With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and
touching the wall, mark a tape line at the top of the athlete’s shoulder.
• The edge of the tape that is closest to the wall must be in line with the shoulder.
• This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
Every rep begins and ends with the athlete lying down,
with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must
touch the first tape line (fingers touching is OK).
• Both feet must be touching the ground at the
beginning and end of each rep
• Both hands must remain on the tape until both feet
are on the wall and no longer touching the ground.
At the top of the movement, both hands must be
touching the 10-inch tape mark before the athlete can
descend.
• Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until
both hands are touching the first line
The rep is credited when the athlete returns to the
starting position, with both hands touching the first
line and their chest, thighs, and feet touching the
ground.
• Any part of the hand may make contact with the tape
line.
• Both feet must be touching the ground before starting
the next rep

Wall Walk (Scaled – Beg1) Mvt Standards:
• With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and
touching the wall, mark a single tape line at the top of the athlete’s shoulder.
• The edge of the tape that is CLOSEST to the wall must be in line with the shoulder.
• The line must be 2 inches wide
Every rep begins and ends with the athlete lying down,
with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must be
in front of the tape line.
• No part of the hand may be touching the line.
• Both feet must be touching the ground at the
beginning and end of each rep
Both hands must remain in front of the tape until
both feet are on the wall and no longer touching the
ground.
The athlete will walk up the wall until both hands are
on the other side of the 2-inch tape line.
• The fingers may NOT be touching the tape line.
• On the descent, the feet must remain on the wall until
both hands are in front of the tape line.
• No part of the hand may be touching the line.
The rep is credited when the athlete returns to the
starting position, with their hands in front of the tape
line and their chest, thighs, and feet touching the
ground.
• Both feet must be touching the ground before starting
the next rep.

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 – Repost from @crossfitgames insta ・・・
Who is the fittest firefighter you know? 🧑‍🚒 🧯🚒

The CrossFit Open is searching for the fittest in each occupation. See how you stack up against peers locally and across the globe.

#ItAllStartsHere. Register for the Open today at Games.CrossFit.com. Link in bio.

Make sure to select your occupation during registration or add your occupation’s hashtag to your profile to be placed on a leaderboard according to your profession.

The Open starts on Feb 24.
—
NEW: After the 2022 NOBULL CrossFit Open, the top 10% from the categories below will receive an invitation to compete at the Occupational Games. This multi-day online competition will take place from April 21-24, 2022.

⇢ Active-duty military
⇢ Military veterans
⇢ Law-enforcement officers
⇢ Firefighters
⇢ First responders (e.g., paramedics, emergency medical technicians)
⇢ Medical professionals (e.g., physicians, nurses)
⇢ Educators (e.g., professors, school teachers, tutors, school administrators)
⇢ College students
—
#CrossFitOpen #CrossFit #Fitness #Firefighter #CrossFitGames #CrossFitCommunity

Register for the Open today at Games.CrossFit.com. 

________________________________________________________________________________

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP 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 – 270122 

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!

CrossFit Games – Open Workout 16.1

Rx’d:
Complete as many rounds and reps as possible in 20 minutes of:

25-ft. (7.62m) overhead walking lunge
8 burpees
25-ft. (7.62m) overhead walking lunge
8 chest-to-bar pull-ups

♀ 65-lb. (29kg) lunge ♂ 95-lb. (43kg) lunge

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

Scaled (Beg2):
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. (7.62m) front-rack walking lunge
8 burpees
25-ft. (7.62m) front-rack walking lunge
8 jumping pull-ups

♀ 35-lb. (15kg) lunge; ♂ 45-lb. (20kg) lunge

Foundations (Beg3):
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. (7.62m) walking lunge or 10 assisted lunges
8 burpees to ground or elevated surface
25-ft. (7.62m) walking lunge or 10 assisted lunges
16 dumbbell rows (8 left/8 right)

♀ 10-lb. (5kg) DB ♂ 15-lb. (7kg) DB

Equipment Free:
Complete as many rounds and reps as possible in 20 minutes of:
50-ft. (15.24m) walking lunge
8 burpees
50-ft. (15.24m) walking lunge
8 handstand push-ups

CrossFit Algoa LITE Options:
RX – BB 43/29kg, DB/KB/B-Pack/light BB 25/15kg
If H-B BOR – 16 Reps
Int1 – 40/26kg; 7 C2B PU; 25/15kg
Int2 – 40/26kg; 6 C2B PU; 22.5/12kg
Int3 – 35/24kg; 5 C2B PU; 20/12kg
Beg1 – 30/20kg, PU (P/G) or BOR, BBF Bp (SO); 15/10kg
Beg2 – 25/15kg, RR (1/0.5m) or BOR, Bps; 10/7kg or CF HQ Scaled
Beg3 – 20/12kg, RR (0.5/0m) or BOR, Bps; 7/5kg or or CF HQ Foundations

CrossFit Algoa LITE Options – USA Equivalents:
RX – BB 95/65kg, DB/KB/B-Pack/light BB 55/35kg
If H-B BOR – 16 Reps
Int1 – 95/60lb; 7 C2B PU; 55/35lb
Int2 – 40/57lb; 6 C2B PU; 50/25lb
Int3 – 35/52lb, 5 C2B PU; 45/25lb
Beg1 – 65/45lb, PU (P/G) or BOR, BBF Bp (SO); 35/22lb
Beg2 – 55/35lb, RR (1/0.5m) or BOR, Bps; 22/15lb or CF HQ Scaled
Beg3 – 45/25lb, RR (0.5/0m) or BOR, Bps; 15/10lb or or CF HQ Foundations

Substitutions:
Shoulder –
OH W-L – Front Rack Lunges
C2B – Rev Grip Strict PU (60%)
BBF Bps – Straight arm

Back –
OH W-L – Lighter or Walking/Static Lunges or Hip Thrusters (2 for 1m)
C2B – Strict PU
BBF Bps – Straight arm or Box Bps

Knee –
OH W-L – Static/partial/lighter or Airsquats or Hip Thrusters (2 for 1m)
C2B – Fine but watch jump-up/down
BBF Bps – Straight arm or Box Bps

then…

2) Complete 5 RFT:
20 sec L-sit
10 GHD Sit-ups

TC – 10 min

Score = Time/TC plus 1 sec/sec missed

CFA LITE Options:

Int1 – Weak L-sit; 8 GHD SU

Int2 – Weak L-sit; 5 GHD SU

Int3 – 1 Leg L-sit; 4 GHD SU

Beg1 – T-sit

Beg2 – T-sit (1 Ft dwn)

Beg3 – F-Bridge

Substitutions:

Shoulder –
L-Sit – Fine or FB

Back –
L-sit – F/Bridge

Knee –
L-sit – Fine

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 – Repost from @crossfitgames … “I’m not fit enough” or “I’m not as fit as I was last year.” You don’t have to be at a particular fitness level to participate in the #CrossFitOpen. All you need is a willingness to try, and the excitement and camaraderie of the Open will take care of the rest. Ever heard the phrase, “The best way to start is to start”? Rather than waiting to be “fit enough,” jump in and start, as the experience will catapult your efforts for the next year. Each year we see thousands of people, motivated by their experience in the Open, increase their weekly attendance at their gym, commit to a pull-up program, or work to get their first muscle-up. As a result, they get fitter, and by the time the next year’s Open rolls around, they can do even more. But it all starts with that first Open experience. It’s impossible to benefit from that catalyst if you’re standing on the sidelines.

And, if you’re concerned that you’re not as fit as you were the previous year, don’t be! The Open is a great gut check to help drive you to change that — or in some cases, shows us that you are in fact just as fit, if not fitter, than you were the year before. —@nicchristensen, CF-L4, Owner of @CrossFitRoots

Register for the Open today at Games.CrossFit.com. 

Read “What Is the CrossFit Open, and Why Should I Sign Up?” at Games.CrossFit.com

#CrossFit #Fitness #Workout #CrossFitGames #ItallStartsHere #InTheOpen #crossfitaffiliates @crossfitaffiliates

________________________________________________________________________________

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 – 260122 

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!

Reminder –T/Challenge members are to complete Test 1/2/3 if they were missed earlier this week!

Those who missed Test 1/2/3 from TChall please complete today!

For the rest…

1) Reebok CrossFit Games – Open Workout 20.1 https://games.crossfit.com/workouts/open/2020/20.1

WORKOUT 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep

Scaled Options (CFA LITE Options in brackets)
Rx’d
(Rx’d Ages 16-54)
♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Scaled (Beg1)
Scaled Ages 16-54
♀45 lb. (20kg), may step over bar on burpees
♂65 lb. (29kg), may step over bar on burpees

Teenagers 14-15 (Int3)
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Teenagers 14-15 (Beg2)
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

Masters 55+ (Int3)
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Masters 55+ (Beg2)
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

I3 – 35/25kg (75/55lb)

Substitutions:
Shoulder –
Snatch – Power Clean or Russ KBS
PC, PP/PJ – Only PC
BBF Bps – Straight arm

Back –
Snatch or PC, PP/PJ – From High Hang
BBF Bps – Straight arm or Box Bps

Knee –
Snatch or PC, PP/PJ – From High Hang
BBF Bps – Straight arm or Box Bps

then…

2) Complete the following FT:
HS Walk 100m, but starting at 0 min and EMOM complete 10 GHD Sit-ups

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 80m HSW; 7 GHD SU
Int2 – 70m HS Walk, 6 GHD SU
Int3 – 60m HS Walk or 20 WW, 5 GHD SU or 10 W-SU (22.5/15kg)
Beg1 – 20 Half WW, 10 W-SU (15/10kg)
Beg2 – 100m BW (str), 10 W-SU (10/7.5kg)
Beg3 – 100m BW (bent), 10 W-SU (7.5/2.5-5kg)

Substitutions:
Shoulder –
HSW – Pushup Hold – Opp shoulder Taps (3 for 1 m)
W-Sit-up – Fine

Back –
HSW – Pushup Hold – Opp shoulder Taps (3 for 1 m)
W-Sit-up – Front Bridge 30 sec

Knee –
HSW – Fine but watch Kick-up/down
W-Sit-up – Fine

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 –  Intern Coach Garric flying high on his Box Jump Overs!!

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 – 250122 

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!

Reminder –T/Challenge members are to complete Test 1/2/3 if they were missed earlier this week!

Those who missed Test 1/2/3 from TChall please complete today!

For the rest…

1) Practice Kipping PU and Ring Rows/Kipping RR

Score = For Quality!

CFA LITE Options:

Only move to the next level once you have achieved an 80% proficiency!
Home-Based Options: Be safe! Only go upside down if you are competant at Handstanding and Headstanding against a wall!
Scale to Piked Push-up Practice

TC – Practice the following: Piked Push-up positioning, Tripod (kns), Tripod (toes), PPU (kns or toes)

then…

2) Last completed 9 Feb 2021 and 9 March 2021 – CrossFit HQ WOD 210201 (050228)

3 rounds for time of:
Run 800 meters
30 pull-ups
40 push-ups
50 squats

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.

CFA LITE Options:
RX/Int1 – 21 DB Snatches 25/15kg but Lite Options same reps as BB
RX – C2B Sub 45 BOR
Int1 – 27 PU; 30kg/15kg; 37 PushUp; 47 AS
Int2 – 24 C2B PU; 25kg/15kg; 34 Pushup; 44 AS
Int3 – 20 PU; 20kg/12kg; 30 PushUp; 40 AS (CF HQ Int)
Beg1 – PU (G/P)/BOR; 15kg/10kg; 30/24 PushUp (Ts)
Beg2 – RR (1/0.5m)/BOR; 12kg/8kg; 24/30 PushUp (Ts/Kns)
Beg3 – 15 RR (0.5m/0m)/BOR; 8kg/5kg; 25/20 PushUp (Kns); 25 AS (CF HQ Beg); TC 18 min

USA Equivalents – CFA LITE Options:
RX – BB 75lb/55lb
RX/Int1 – 21 DB Snatches 55/35lb but Lite Options same reps as BB
RX – C2B Sub 45 BOR
Int1 – 27 PU; 66lb/35lb; 37 PushUp; 47 AS
Int2 – 24 PU; 55lb/35lb; 34 Pushup; 44 AS
Int3 – 20 PU; 45lb/25lb; 30 PushUp; 40 AS (CF HQ Int)
Beg1 – PU (G/P)/BOR; 35lb/20lb; 30/24 PushUp (Ts); 35 AS
Beg2 – RR (1/0.5m)/BOR; 25lb/15lb; 24/30 PushUp (Ts/Kns) 35 AS
Beg3 – 15 RR (0.5m/0m)/BOR; 15lb/10lb; 25/20 PushUp (Kns); 25 AS (CF HQ Beg); TC 18 min

Substitutions:
Shoulder –
Run – Fine
PU – Rev Grip (strict) 60% reps OR RR/BOR
PushUp – Plus Push-ups (3 for 1)
AS – Fine

Back –
Run – Airbike or Burden Walk
PU – Rev Grip (strict) 60% reps OR RR/BOR
PushUp – Fine
AS – Fine

Knee –
Run – Airbike or Burden Walk
PU – Fine (watch jump up/down)
PushUp – Fine
AS – Fine (limite depth as needed)

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 –  Saturday class on a Burden Run… Levina approaching with a Burden Load of 10kg in a tough WOD this past Saturday!!

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 – 240122 

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!

Reminder –T/Challenge members are to complete Test 1/2/3 if they were missed earlier this week!

Those who missed Test 1/2/3 from TChall please complete today!

For the rest…

1) Complete 4 Rnds (15 min) of the following EMOM for Max Loading:
Min 0-1.5 – Front Squat 5 (count sets >70% 1RM)
Min 1.5-3 – Strict Press 5 (count sets >70% 1RM)

Score = Load A (FS) ; Load B (SP)
NB – You will need to change your Loading btwn the FS and SP

CFA LITE Options:
Keep loading at a level so that great form is maintained!
TC – PVC/Light Bar Loading only

Home-based –
Min 0-1,5 min – Front Squat RM for Max Total Loading
Min 1.5-3 min – Strict Press RM for Max Total Loading

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

then…

2) AMRAP 14 min:
12 Single DB Hang Power Cleans (25kg/15kg)
6 DB Step-overs (25kgx2/15kgx2 at 61cm/51cm)
3 Burpee GTOH (25kg/15kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home-based – DB/KB/BP – 10 reps of DB SO or DB Lunges (25kgx1/15kgx1)
Use any combo fo DB/KB to make the Total Loading
Int1 – 25kgx2/16kgx2kg
Int2 – 22.5kgx2/15x2kg
Int3 – 20kgx2/12kgx2
Beg1 – 15kgx2/10kgx2
Beg2 – 10kgx2/7.5kgx2
Beg3 – 7.5kgx2/5kgx2

USA Equivalents – CFA LITE Options:
RX – 55/35lb
Home-based – DB/KB/BP – 10 reps of DB SO or DB Lunges 55/35lb
Use any combo fo DB/KB to make the Total Loading
Int1 – 55lbx2/35lbx2kg
Int2 – 50lbx2/35x2kg
Int3 – 45lbx2/25lbx2
Beg1 – 35lbx2/20lbx2
Beg2 – 20lbx2/15lbx2
Beg3 – 15lbx2/10lbx2

Substitutions:
Shoulder –
Db HPC – Fine
DB Step-O – Fine
Burpee GTOH – Str arm bps

Back –
Db HPC – Fine but lighter
DB Step-O – Fine but lighter/lower OR Hip Thrusters
Burpee GTOH – Str arm bps (plain burpees – str arm, then from hang – hips to overhead) or air squats

Knee –
Db HPC – Fine or Hang Muscle Clean
DB Step-O – Fine but lighter/lower OR Hip Thrusters
Burpee GTOH – Fine

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 –  Tracy on Box Jump Overs during our spicy 40:20 intervals!!!!!

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 – 220122 

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!

Reminder –T/Challenge members are to complete Test 1/2/3 if they were missed earlier this week!

1) Practice Power Snatch

Score = For Quality

Substitutions:
See below

then…

2) Complete 21-18-15-12-9-6-3 reps for time of:
Power Snatch (52kg/34kg)
Bar-facing burpees
*200-m sandbag/bumper carry (30kg/20kg) after each round

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
SB sub – for class use any object (DB/Bumper banded together/KB etc)
DB/KB/BP/SB Sub – 27-21-18-15-12-9-6 reps/Rnd (loading same as SB or SB Sub loading)
Int1 – 45/30kg; 30/20kg
Int2 – 43/28kg; 25/16kg
Int3 – 40kg/26kg; 22.5/15kg
Beg1 – 35/22kg; 20/12kg, Bp SO
Beg2 – 25/15kg; 15/10kg, BP SO
TC/Beg3 – 20/12kg; 12/7.5kg, Bp SO; NB – TC KBS on lighter load

USA Equivalents – CFA LITE Options:
SB sub – for class use any object (DB/Bumper banded together/KB etc)
RX – 115/75lb
DB/KB/BP/SB Sub – 27-21-18-15-12-9-6 reps/Rnd (loading same as SB or SB Sub loading)
Int1 – 100/65lb; 65/45lb
Int2 – 95/60lb; 55/35lb
Int3 – 90/55lb; 50/33lb
Beg1 – 75/45lb; 45/25lb; Bp SO
Beg2 – 55/35lb; 35/20lb; Bp SO
Beg3 – 44/25lb; 25/15lb; Bp SO

Sub’s –
Shoulders
PS – Power Clean
Burpees – Straight Arm Burpees
B/Run – Fine

Back –
PS – High Hang PS or Hip Thrusters (loaded/banded)
Burpees – Straight Arm Burpees OR On Box/Table
Run – Burden Walk or Sled Drag or Bike 1km

Knees –
PS – Fine
B/Burpees – Straight Arm Burpees OR On Box/Table
Run – Burden Walk or Bike 1km/Row 400m or Sled drag

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 –  Thursday’s class on Box Jump Overs during our spicy 40:20 intervals!!!!!

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 – 210122 

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!

Reminder –T/Challenge members are to complete Test 1/2/3 if they were missed earlier this week!

1) Practice Muscle-Ups

Score = For Quality
NB- Only once you are 80% proficient at any given level, move onto the next!

then…

2) AMRAP 15:
15 Wall Balls (10kg/6.3kg to 10ft/9ft)
5 Muscle-ups

Score = Total Reps

CFA LITE Options:
RX – Thruster sub WB (25kg/15kg) and MU/PU Sub – 15 BOR (25kg/15kg)
Int1 – WB/sub Thr (22.5/15kg); 3 MU
Int2 – 12 WB/sub Thr (22.5/15kg); 5 B-MU (R/B) or Jump B-MU (Bar @ Chin)
Int3 – 12 WB (9.1/6.3kg) OR Th 20/12kg; 5 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 10 PU (P/G), 10/7 PU (ts)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); 10 RR (1.5/1m), 7 PU (ts)/10 PU (kns)
Beg3/TC – 10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); 10 RR (1/0m), 10/7 PU (kns)

USA Equivalents – CFA LITE Options:
RX – Thruster sub WB 55/35lb
Int1 – WB/sub Thr (50/35lb); 3 MU
Int2 – WB/sub Thr (50/35lb); 5 B-MU (R/B) or Jump B-MU (Bar @ Chin)
Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb; 5 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)
Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb); 10 PU (P/G), 10/7 PU (ts)
Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb); 10 RR (1.5/1m), 7 PU (ts)/10 PU (kns)
Beg3 – 10 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb); 10 RR (1/0m), 10/7 PU (kns)

Substitutions:
Shoulder –
WB/Thr – Front Squats
MU/PU – 60% Strict Rev Grip PU, Plus Pushups (3 for 1)

Back –
WB/Thr – fine or WB Squats (no throw)
MU/PU – Fine or 60% Strict Grip PU, Pushups fine

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
MU/PU – Fine or PU (watch jump-up/drop-off)

then…

3) L-sit 2 min – FT

TC – 10 min

Score = Time/TC plus 1 sec/sec missed

Equip Options: 2 Chairs/Boxes

CFA LITE Options:

Int1/2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit

Beg2 – T-sit (1 Ft dwn)

Beg3 – F-Bridge

Substitutions:

Shoulder –
L-Sit – Fine or FB

Back –
L-sit – F/Bridge

Knee –
L-sit – Fine

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 –  Mike flying on some 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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 200122 

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) Front Squat 5-5-5-5-5 (70% 1RM)

Score = Load
PS – those who have not been training complete 3 sets (60-65% 1RM)
From floor!! 1st Rep Squat Clean

Home-Based – Front Squat RM – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

then…

2) Complete the following 40:20 Intervals of 40 sec Work : 20 sec Rest for 4 Rnds each:

a) Toes to Bar

Rest/Transition 1 min

b) Box Jump Over (61cm/51cm)

Rest/Transition 1 min

c) HS Walking (m)

CFA LITE Options:
BJO sub Bp BJ (1.24/1m)
T2B sub RX – Lying Feet 2 Hands
Int1 – same
Int2 – same
Int3 – HSW (or 1 WW = 3m)
Beg1 – HLR (Lying F2H); BSO (61/51cm) or BJ (1/0.8m); 1 Half WW = 1.5m
Beg2 – HKR (Lying K2H); BP BSO (51cm) or BJ (0.8/0.5m); Bear Walk (Str) or Scaled 1 step WW
Beg3 – Sit K2C; BSO 41cm or Bp Broad Step (0.6/0.4m); Bear Walk (Bnt)

USA Equivalents – CFA LITE Options:
BJO sub Bp BJ (48/40 inches)
T2B sub RX – Lying Feet 2 Hands
Int1 – same
Int2 – same
Int3 – HSW (or 1 WW = 3m)
Beg1 – HLR (Lying F2H); BSO (24/20 inch) or Bp BJ (40/31 inches); 1 Half WW = 1.5m
Beg2 – HKR (Lying K2H); BSO (20 inch) or Bp BJ (31/20 inches); Bear Walk (Str) or Scaled 1 step WW
Beg3 – Sit K2C; Bp BSO (16 inch) or Bp Broad Step (24/15 inches); Bear Walk (Bnt)

Sub’s –
Shoulders
T2B – Lying Ft to hands (inv arm on belly)
BJO – Fine
HSW – Opp Sh Taps – pushup pos (3 for 1m)

Back –
T2B – Front Bridge
BJO – Step over (reduced height) or step-ups
HSW – Opp Sh Taps – fine or pushup pos (3 for 1m)

Knees –
T2B – Fine (Watch jump-up/down)
BJO – Step over (reduced height) or step-ups
HSW – Fine (watch kick-up/down)

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 Hayley who recently got engaged!!

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 – 190122 

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 Kipping PU and Ring Rows/Kipping RR

Score = For Quality!

CFA LITE Options: Only move to the next level once you have achieved an 80% proficiency!
Home-Based Options: Be safe! Only go upside down if you are competant at Handstanding and Headstanding against a wall!
Scale to Piked Push-up Practice

TC – Practice the following: Piked Push-up positioning, Tripod (kns), Tripod (toes), PPU (kns or toes)

then…

2) TC Test 3 – AMRAP 18 min of:
400m Run
20 Pull-ups
10 Strict HSPU

Score = Total Reps
RM – 1 attempt at Max Reps

CFA LITE Options:
RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg
BOR BB Load – 30 reps BOR
BOR Light load – 40 reps BOR
Int1 – Same, BOR 45/30kg; 22.5/15kg
Int2 – 18 PU; (1/2 abm), BOR 40/25kg; 20/15kg
Int3 – 16 PU; (2/3 abm), BOR 35/20kg; 16/12kg
Beg1 – PU (P/G), BOR 30/15kg; 15/10kg; PPU (61cm/Flr)
Beg2 – RR (1/0,5m), BOR 20/12kg; 12/8kg; PPU (Flr/Kns)
Beg3 – RR (0,5/0m), BOR 15/8kg; 8/5kg; PPU (Kns)

USA Equivalents:
Rx – (BB) BOR 100/65lb; (Single Arm BOR DB/KB/BP) 55/35lb
BOR BB Load – 30 reps BOR
BOR Light load – 40 reps BOR
Int1 – Same; BOR 100/65lb; 50/35lb
Int2 – 18 PU; (1/2 abm); 90/55lb; 50/35lb
Int3 – 16 PU; (2/3 abm); 75/45lb; 45/25lb
Beg1 – PU (P/G); 65/35lb; 35/25lb; PPU (61cm/Flr)
Beg2 – RR (1/0,5m); 45/25lb; 25/20lb; PPU (Flr/Kns)
Beg3 – RR (0,5/0m); 35/20lb; 15/10lb; PPU (Kns)

Substitutions:
Shoulder –
HSPU – PU or Plus PU (3 for 1)
PU – Rev Grip/RR/BOR
Run – Fine

Back –
HSPU – Fine but watch kick-up/down (or Plus PU 3 for 1)
PU – Fine (watch jump up and drop off – strict 60%)
Run – Bike/Sled drag (2.5 min)

Knee –
HSPU – Fine but watch kick-up/down
PU – Fine (watch jump up and drop off – strict 60%)
Run – Bike/Sled Drag/Row/SDHP (2.5 min)

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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