Featured Image – The early morning crew recovering after a tough Met Con!!

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 – 151221 

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) EMOM 10 min:
1st Min – AMRAP BB Facing Burpees
2nd Min – 5 Push Jerks (for max load)

Score = Total Burpees plus sum of Load on each set
For example: 5 x 15 burpees = 75 plus 325 (60kgx2/65kg/70kgx2) for a Total Score of 400

Home-Based Sub…
EMOM 10 min:
1st Min – AMRAP BB Facing Burpees
2nd Min – RM Push Jerks (for max load)

Score = Total Burpees plus sum of Total Loading
For example: 5 x 15 burpees = 75 plus 640 (20kgx7 +20kgx10 + 20kgx5 + 20kgx5 +20kgx5)

CFA LITE Options:
Keep loading at a level at which great form can be maintained

Subs –
Shoulders –
PJ – Power cleans or DL

Back –
PJ – strict press

Knee –
PJ – Fine

then…

2) Complete the following FT:
50 Power Snatch (34kg/25kg)
25 Bar Muscle-ups
50 Overhead Squat (34kg/25kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
HB (DB/KB/BP/Light BB) 25/15kg – 65 reps PS and OHS
B-MU sub BOR 50 reps (BB), 65 reps (DB/KB) loading
Int1 – 30/22kg; 25/15kg; 20 B-MU
Int2 – 27/20kg; 22,5/15kg; 20 B-MU (R/B)
Int3 – 25/17kg; 20/15kg; 20 B-MU (B/P)
Beg1 – 22/15kg; 15/10kg; 30 PU (P/G)
Beg2 – 20/12kg; 10/5kg; 30 RR (1/0.5m)
Beg3 – 15/8kg; 7.5/2.5kg; 30 RR (0.5/0m)

CFA LITE Options – USA Equivalents:
RX – 75/55lb
HB (DB/KB/BP/Light BB) 55/35lb – 65 reps PS and OHS
B-MU sub BOR 50 reps (BB), 65 reps (DB/KB) loading
Int1 – 65/50lb; 55/35lb; 20 B-MU
Int2 – 60/45lb; 50/35lb; 20 B-MU (R/B)
Int3 – 55/35lb; 35/25lb; 20 B-MU (B/P)
Beg1 – 50/30lb; 30/20lb; 30 PU (P/G)
Beg2 – 45/25lg; 20/10lb; 30 RR (1/0.5m)
Beg3 – 30/20lb; 15/5lb; 30 RR (0.5/0m)

Substitutions:
Shoulder –
Power Snatch – power clean
Bar Muscle-ups – Rev grip pull-ups or BOR/RR
Overhead Squat – front squat

Back –
Power Snatch – fine or hip thruster
Bar Muscle-ups – fine (watch drop-off/jump-up) or strict pull-ups (i.e. watch kip on B-MU)
Overhead Squat – fine or airsquat (banded)

Knee –
Power Snatch – fine
Bar Muscle-ups – fine (watch drop-off/jump-up)
Overhead Squat – 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 – Wilma putting in the smart work on our 12 Day’s of Christmas WOD, while Wiehann starts his recovery in the background!!

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 – 141221 

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) Reebok CrossFit Games – Open Workout 19.3 https://games.crossfit.com/workouts/open/2019

For time:
200-ft. (60.96m) dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. (60.96m) handstand walk

Time cap: 10 minutes (record score for 10 min but continue until an extended TC of 15 min)

Score = Time or TC plus 1 sec/rep missed

Rx’d (Ages 16-54):
Men use 50-lb. dumbbell, 24-in. (61cm) box
Women use 35-lb. dumbbell, 20-in. (51cm) box

Scaled (Ages 16-54):
Men use 50-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. (41cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

CFA LITE Options:
Int2/3 – Scaled ages 16-64 above
Beg1 – 15kg/10kg DB; 61cm/51cm; Piked Push-ups (61cm/Floor); Bear Crawl
Beg2 – 10kg/5kg DB; 41cm/41cm; Piked Push-ups (Floor/Kneeling); Bear Crawl

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

Substitutions:
Shoulder –
OH DB Lunge – Front Rack lunges on inv side
DB Step-ups – Fine
S-HSPU – Push-ups or Plus-Push-ups (3 for 1)
HSW – Push-up hold (opp shlder taps)

Back –
OH DB Lunge – BW lunges
DB Step-ups – reduce height/load
S-HSPU – Fine or Push-ups
HSW – WW safer or Push-up hold (opp shlder taps)

Knee –
OH DB Lunge – Squats
DB Step-ups – reduce height/load
S-HSPU – Fine (watch kick-up/down)
HSW – Fine (watch kick-up/down)

then…

2) AMRAP the following for 5 Rnds (10 min):
Min 1 – DU
Min 2 – T2B

Score = Total Reps

CFA LITE Options:
T2B sub RX – Lying Feet 2 Hands
Int1/2/3 – same
Beg1 – SU; HLR (Lying F2H)
Beg2 – SU; HKR (Lying K2H)
Beg3 – SU; Sit K2C

Sub’s –
Shoulders
Pistols – fine
T2B – Lying Ft to hands (inv arm on belly)
DU – Fine or Jump Claps

Back –
T2B – Front Bridge (3sec = 1 rep)
DU – Fine or Jump Claps or Calf Pulses

Knees –
T2B – Fine (Watch jump-up/down)
DU – Fine or Jump Claps or Calf Pulses

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 –  From left, Wiehann, Josh and Pierre, contemplating life on our 12 Day’s of Christmas WOD!!

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 – 131221 

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 OUR CHRISTMAS/END YEAR FUNCTION HAS BEEN POSTPNEED TO FURTHER NOTICE!

“CrossFit Algoa’s 12 Day’s of Christmas WOD”

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (61kg/43kg)
2 Clean & Jerk (61kg/43kg)
3 Hang Power Cleans (61kg/43kg)
4 Front Squats (61kg/43kg)
5 C2B Pull-ups
6 Pistols (alternating sides)
7 KB Swings (32kg/24kg)
8 HR Burpees
9 Box Jumps Overs (61cm/51cm)
10 T2B
11 Thrusters (61kg/43kg)
12 Muscle-up’s

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

USA Equivalents:
BB – 135/95lb ; 24/20 Inch BJ; 70/52lb KB

CFA LITE Options:
This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

Intermediate Option (Int1):
“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (50kg/35kg)
2 Clean & Jerk (50kg/35kg)
3 Hang Power Cleans (50kg/35kg)
4 Front Squats (50kg/35kg)
5 Pull-ups
6 Lunges (alternating sides)
7 KB Swings (24kg/16kg)
8 HR Burpees
9 Box Jump Overs (61cm/51cm)
10 T2B
11 Thrusters (50kg/35kg)
12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int2 – Any load btwn I1 and I3
Int3 – 45/30kg

USA Equivalents:
Int1 – 110/75lb ; 24/20 Inch BJ; 52/35lb KB
Int2 – Any load btwn I1 and I3
Int3 – 100/65lb

Beginner Option (Beg1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (40kg/25kg)
2 Clean & Jerk (40kg/25kg)
3 Hang Power Cleans (40kg/25kg)
4 Front Squats (40kg/25kg)
5 Pull-ups (P/G)
6 Pistols – Alt. (Green)
7 KB Swings (20kg/12kg)
8 HR Burpees
9 Box Step Overs (61cm/51cm)
10 Hanging Leg Raises
11 Thrusters (40kg/25kg)
12 Pull-ups (P/G) and 12 Bar Dips (P/G)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Beg2 – 30/17kg; RR (1m/0,5m)

Beginner Option (Beg3):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (20kg/10kg)
2 Clean & Jerk (20kg/10kg)
3 Hang Power Cleans (20kg/10kg)
4 Front Squats (20kg/10kg)
5 Ring Rows (0.5m/0m)
6 Lunges (alternating sides)
7 KB Swings (12kg/5-8kg)
8 HR Burpees
9 Box Step Overs (41cm)
10 Hanging Knee Raises or Sit-ups
11 Thrusters (20kg/10kg)
12 Ring Rows and 12 Pushups (toes/knees)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

USA Equivalents:
Beg1 – 90/55lb ; 24/20 Inch BJ; 45/25lb KB
Beg2 – Any load btwn B1 and B3 ; Box 20 inch both genders; RR(1m/0,5m)
Beg3 – 45/20lb ; 16 Inch SO ; RR(0.5m/0m)

Sub’s

Shoulder –
Sn – Clean
CJ – Clean, plus 3x Plus Push-ups
HPC – Fine
FS – Fine
C2B – RR or Rev Grip
Pist – Fine
KBS – Russian
Bps – Str arm Bps
BJO – Fine
T2B – Lying Ft to Hnds (1 arm at side)
Thr – FS
MU – RR or Rev Grip and Plus – Pushups (3 for 1)

Back and Knee –
Sn – Lighter or 3 Hip Thr
CJ – Lighter or 3 Hip Thr
HPC – Lighter or 3 Hip Thr
FS – Fine or Airsquat (2x reps)
C2B – Fine (watch drop/jump)
Pist – Step-ups
KBS – Lighter or Hip Lifts
Bps – Str arm Bps
BJO – So (lower)
T2B – FB (2 x reps in sec)
Thr – Lighter or Airsquats (2x reps)
MU – Fine (watch drop/jump)

For the rest…

1) Complete the following Front Squat Squat Con FT:
Front Squat 9 (70% 1RM),
Rest 2 min,
Front Squat 15 (60% 1RM),
Rest 3 min,
Front Squat 21 (50% 1RM)

Score = Time (start load – 70% value – determines whether RX or LITE level for scoring)

CFA LITE Options:
Rx – 120/84kg
Level1 – 114/80kg
Level2 – 102/71kg
Level3 – 99/69kg
Level4 – 96/67kg
Int1 – 93/65kg
Int2 – 87/61kg
Int3 – 79/55kg
Beg1 – 65/45kg
Beg2 – 43/26kg
Beg3 – 29/18kg

CFA LITE Options – USA EQUIVALENTS:
Rx – 264/185lb
Level1 – 251/176lb
Level2 – 225/157lb
Level3 – 218/153lb
Level4 – 212/148lb
Int1 – 205/143lb
Int2 – 192/134lb
Int3 – 175/122lb
Beg1 – 143/100lb
Beg2 – 95/58lb
Beg3 – 65/39lb

Sub’s

Shoulder –
FS – Fine

Back –
FS – Hip Thruster and Banded Airsquat/Lunges

Knee –
FS – Fine

then…

2) AMRAP 15 min of:
200m Run
10 Burpee DB GTOH (25kg/15kg)

Score = Total Reps
10 m = 1 Rep

CFA LITE Options:
Burpee DB GTOH – Home based (any implement)
Int1 – 22.5/15kgW
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg
Beg3 – 8/5kg

USA Equivalents – CFA LITE Options:
Burpee DB GTOH – Home based (any implement) 55/35lb
Int1 – 50/35lb
Int2 – 45/35lb
Int3 – 35/25lb
Beg1 – 35/25lb
Beg2 – 25/15kg
Beg3 – 15/10lb

Sub’s –
Shoulders
Burpee portion – Str arm Bps
Db Snatch or DB clean and jerk portion – Db power Clean

Back –
Burpee portion – Str arm Bps
Db Snatch or DB clean and jerk portion – from Hang (light)- seperate into Burpees and Hang C&J or Hang PS

Knees –
Burpee portion – Fine
Db Snatch or DB clean and jerk portion – 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 –  a sad farewell to Jiminy … we will miss you Jiminy!!!! You are always welcome back for visits!!!! All the best for your new working adventure!!!!!

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 – 111221 

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 OUR CHRISTMAS/END YEAR FUNCTION HAS BEEN POSTPNEED TO FURTHER NOTICE!

“CrossFit Algoa’s 12 Day’s of Christmas WOD”

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (61kg/43kg)
2 Clean & Jerk (61kg/43kg)
3 Hang Power Cleans (61kg/43kg)
4 Front Squats (61kg/43kg)
5 C2B Pull-ups
6 Pistols (alternating sides)
7 KB Swings (32kg/24kg)
8 HR Burpees
9 Box Jumps Overs (61cm/51cm)
10 T2B
11 Thrusters (61kg/43kg)
12 Muscle-up’s

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

USA Equivalents:
BB – 135/95lb ; 24/20 Inch BJ; 70/52lb KB

CFA LITE Options:
This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

Intermediate Option (Int1):
“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (50kg/35kg)
2 Clean & Jerk (50kg/35kg)
3 Hang Power Cleans (50kg/35kg)
4 Front Squats (50kg/35kg)
5 Pull-ups
6 Lunges (alternating sides)
7 KB Swings (24kg/16kg)
8 HR Burpees
9 Box Jump Overs (61cm/51cm)
10 T2B
11 Thrusters (50kg/35kg)
12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int2 – Any load btwn I1 and I3
Int3 – 45/30kg

USA Equivalents:
Int1 – 110/75lb ; 24/20 Inch BJ; 52/35lb KB
Int2 – Any load btwn I1 and I3
Int3 – 100/65lb

Beginner Option (Beg1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (40kg/25kg)
2 Clean & Jerk (40kg/25kg)
3 Hang Power Cleans (40kg/25kg)
4 Front Squats (40kg/25kg)
5 Pull-ups (P/G)
6 Pistols – Alt. (Green)
7 KB Swings (20kg/12kg)
8 HR Burpees
9 Box Step Overs (61cm/51cm)
10 Hanging Leg Raises
11 Thrusters (40kg/25kg)
12 Pull-ups (P/G) and 12 Bar Dips (P/G)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Beg2 – 30/17kg; RR (1m/0,5m)

Beginner Option (Beg3):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (20kg/10kg)
2 Clean & Jerk (20kg/10kg)
3 Hang Power Cleans (20kg/10kg)
4 Front Squats (20kg/10kg)
5 Ring Rows (0.5m/0m)
6 Lunges (alternating sides)
7 KB Swings (12kg/5-8kg)
8 HR Burpees
9 Box Step Overs (41cm)
10 Hanging Knee Raises or Sit-ups
11 Thrusters (20kg/10kg)
12 Ring Rows and 12 Pushups (toes/knees)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

USA Equivalents:
Beg1 – 90/55lb ; 24/20 Inch BJ; 45/25lb KB
Beg2 – Any load btwn B1 and B3 ; Box 20 inch both genders; RR(1m/0,5m)
Beg3 – 45/20lb ; 16 Inch SO ; RR(0.5m/0m)

Sub’s

Shoulder –
Sn – Clean
CJ – Clean, plus 3x Plus Push-ups
HPC – Fine
FS – Fine
C2B – RR or Rev Grip
Pist – Fine
KBS – Russian
Bps – Str arm Bps
BJO – Fine
T2B – Lying Ft to Hnds (1 arm at side)
Thr – FS
MU – RR or Rev Grip and Plus – Pushups (3 for 1)

Back and Knee –
Sn – Lighter or 3 Hip Thr
CJ – Lighter or 3 Hip Thr
HPC – Lighter or 3 Hip Thr
FS – Fine or Airsquat (2x reps)
C2B – Fine (watch drop/jump)
Pist – Step-ups
KBS – Lighter or Hip Lifts
Bps – Str arm Bps
BJO – So (lower)
T2B – FB (2 x reps in sec)
Thr – Lighter or Airsquats (2x reps)
MU – Fine (watch drop/jump)

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 – Marisa “Copy” and Maryka “Paste” on the Clean & Jerk event at our Zanethemba Fundraiser Comp! 

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 – 101221 

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) Split Jerk 1 – EMOM 10 min (Build to a Max Day)

Score = Load

Home-Based Sub…
Split Jerk RM – E90sOn90s (6 Rnds) 9 min (Build to Max Loading)

Score = Total Loading (Sum of Reps x Loading)

CFA LITE Options:
Keep loading at a level at which great form can be maintained
Beg – just Push Press/Jerk

Subs –
Shoulders –
PP/PJ/SJ – Hang Cleans and Hang Split Cleans

Back –
PP/PJ/SJ – Lighter or Hip Thrusters (loaded/banded)

Knee –
PP/PJ/SJ – Fine

then…

2) Complete the following FT:
240 Double Unders
60 Box Jump Overs (61cm/51cm)
60 DB Split Jerk (alternating) (25kg/15kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
H-B Sub C2B – DB/KB/BB BOR (1 Impl) same
Bp BJO sub Broad Jump (1.24/1m)
Int1 – 22.5kg/15kg; 220 DU
Int2 – 22.5kg/15kg; 200 DU
Int3 – 20kg/12kg; 180 DU
Beg1 – 15kg/10kg; BSO (61/51cm) or BJ (1/0.8m); 240 SU
Beg2 – 12kg/8kg; BSO (51/41cm) or BJ (0.8/0.5m); 220 SU
Beg3 – 8kg/5kg; BSO (41cm) or BJ/B-Step (0.6/0.4m); 200 SU

CFA LITE Options – USA Equivalents:
H-B Sub C2B – DB/KB/BB BOR (1 Impl) same
Bp BJO sub Broad Jump (1.24/1m)
Int1 – 50lb/35lb; 220 DU
Int2 – 50lb/35lb; 200 DU
Int3 – 45lb/25lb; 180 DU
Beg1 – 35lb/20kg; BSO (24/20cm) or BJ (1/0.8m); 240 SU
Beg2 – 25lb/15kg; BSO (20/16cm) or BJ (0.8/0.5m); 220 SU
Beg3 – 15lb/10lb; BSO (16cm) or BJ/B-Step (0.6/0.4m); 200 SU

Substitutions:

Shoulder –
DB Split Jerk – DB Split Clean
BJO/BSO – Fine
DU/SU – Fine

Back –
DB Split Jerk – Light or Strict Press (1.5x reps)
BJO/BSO – Box Step Over, Fine (reduced height & load)
DU/SU – Calf Pulses

Knee –
DB Split Jerk – Light or Push Press
BJO/BSO – Box Step Over, Fine (reduced height & load)
DU/SU – Fine or Calf PulsesFoam Roll/Trigger/Mobilise 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 – Audrey hitting a good Jerk at our Zanethemba Fundraiser Comp, as team-mate Yogan supports and looks on in the background!! 

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 – 091221 

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) Muscle-ups RM 30 sec Work: 30 sec Rest – EMOM 6 min

Score = Total Reps

Home-Based Sub…
BOR RM – Min 1 and Push-ups RM – Min 2 – for 8 min

Score = Total Loading (Sum of Reps x Loading + Sum of Reps x BQ)

CFA LITE Options:
RX – Sub 6 BOR plus Push-ups! BB or Single-arm BOR (DB/KB/B-Pack)
Beg1 down – Min 1 – PU/RR ; Min 2 – Dips but work full min!
Int1 – MU
Int2 – B-MU (R/B)
Int3 – B-MU (B/P)
Beg1 – PU (P/G) min 1, Bar/Banded Ring Dips (B/P)
Beg2 – RR (1,5m/1m), Seated P-Dips (str)
Beg3/TC – RR (1m/0,5m), Seated P-Dips (bnt)

Subs –
See below

then…

2) Complete 100 Thrusters (45kg/30kg) FT but starting at 0 min, EMOM for a max of 10 min complete 3 Muscle-ups.

TC = 15 min

Score = Time/TC plus 1 sec/reps missed

CFA LITE Options:
RX – Sub 12 BOR plus Push-ups/bench/table dips! BB or Single-arm BOR (DB/KB/B-Pack)
DB/KB/B-Pack/light BB 25/15kg – 150 reps
Beg1 down – Min 1 – PU/RR ; Min 2 – Dips
Int1 – 43/28kg; 2 MU
Int2 – 40/26kg; 3 B-MU (R/B)
Int3 – 35/24kg; 3 B-MU (B/P)
Beg1 – 30/20kg; 3 PU (P/G) min 1, 3 Bar/Banded Ring Dips (B/P)
Beg2 – 25/15kg; 3 RR (1,5m/1m), 3 Seated P-Dips (str)
Beg3/TC – 20/12kg; 3 RR (1m/0,5m), 3 Seated P-Dips (bnt)

CrossFit Algoa LITE Options – USA Equivalents:
RX – Sub 6 BOR plus 3 Push-ups/bench/table dips! BB or Single-arm BOR (DB/KB/B-Pack)
DB/KB/B-Pack/light BB 55/35lb – 150 reps
Beg1 down – Min 1 – PU/RR ; Min 2 – Dips
RX – BB 100/65lb
Int1 – 95/60lb; 2 MU
Int2 – 40/57lb; 3 B-MU (R/B)
Int3 – 35/52lb; 3 B-MU (B/P)
Beg1 – 65/45lb; 3 PU (P/G) min 1, 3 Bar/Banded Ring Dips (B/P)
Beg2 – 55/35lb; 3 RR (1,5m/1m), 3 Seated P-Dips (str)
Beg3 – 45/25lb; 3 RR (1m/0,5m), 3 Seated P-Dips (bnt)

Substitutions:
Shoulder –
Thr – Front Squats
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
Thr – Lighter or Airsquats or Hip Thrusters
MU – find or RR/Strict PU and Push-ups

Knee –
Thr – Lighter/partial or Airsquats or Hip Thrusters
MU – find or PU and Push-ups

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 – The Zanethemba Fundraiser Comp was a blast!!  A cute couples picture 🙂 … of Kerry and Garric getting their squat mobility going for the workout ahead! 

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

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

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

ONLINE WHITEBOARD/COACHING – 081221 

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) T/Challenge (Nov TC Post-Test) – Tests 1/2 MUST GET DONE…

or

1) Power Clean 1 – EMOM for 10 min (Build to a Max Day)

Score = Load

Home-Based Sub…
RM Power Cleans in 30 sec of each min – EMOM for 10 min (for Max load(squat)

Score = Total Loading (Sum of Reps x Loading)

CFA LITE Options:
Keep loading at a level at which great form can be maintained
Beg – Power Clean plus Front Squat allowed

Subs –
Shoulders –
Cl – Fine or DL

Back –
Cl and FS – Lighter or Hip Thrusters (loaded/banded)

Knee –
Cl – Fine

then…

2) Complete 3 Rnds of the following FT:
600m Run
15 Deficit HSPU (12cm/9cm)
6 Power Cleans (100kg/70kg)

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home-B – Db/KB/Bp/Light BB – PC 21 Reps on 25/15kg
Int1 – D-HSPU (1.5/4.5cm); 90/60kg; 22.5/15kg
Int2 – S-HSPU; 80/55kg; 20/12kg
Int3 – S-HSPU (1/2 AM)70/50kg; 20/12kg
Beg1 – PPU (61/51cm); 60/40kg; 15/10kg
Beg2 – PPU (51/41cm); 45/30kg; 10/7.5kg
Beg3 – PPU (Flr/Kns on 2x15kg); 35/20kg; 7.5/5kg

CFA LITE Options – USA Equivalents
RX – 220/155lb
Home-B – Db/KB/Bp/Light BB – HPC 21 Reps on 55/35lb
Int1 – D-HSPU (1.5/4.5cm); 200/155lb; 50/35lb
Int2 – HSPU; 185/130lb; 45/25lb
Int3 – HSPU (1/2 AM); 160/108lb; 45/25lb
Beg1 – PPU (24/20inch); 130/90lb; 35/22lb
Beg2 – PPU (20/16Inch); 100/65lb; 22/16lb
Beg3 – PPU (Flr/Kns on 2x15kg); 80/45lb; 16/11lb

Shoulder –
Run – Fine
SD-HSPU – Plus Push-ups (5x reps)
HPC – Fine or Deadlifts 21 reps

Back –
Run – Bike/Sled drag (2.5 min)
SD-HSPU – Fine (watch kick-up/down) or 25 Push-ups
HPC – Lighter (HB sub) or Hip Thrusters 30 reps

Knee –
Run – Bike/Sled Drag/Row/SDHP (2.5 min)
SD-HSPU – Fine (watch kick-up/down) or 25 Push-ups
HPC – Fine or Hip Thrusters 30 reps

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 – The Zanethemba Fundraiser Comp was a blast!! In shot, Cindy on the Clean & Jerk event… I am super proud of my wife Cindy who participated under specific rehab guidelines as she is 5.5 months post-op ACL Reconstruction. The great thing about our approach to CrossFit training at CrossFit Algoa is that we scale (make easier and safe) or substitute (adapt and make safe) according to the members needs and specific injury! In the back ground, Sandy and Judge Yogan in the foreground!

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 – 061221 

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!

T/Challenge (Nov TC Post-Test) – Tests Test 3 today!!!

1) T/Challenge (Nov TC Post-test) – Test 3…

Complete 3 Rnds of the following FT:
500m Row or 50 SDHP (20kg/12kg)
25 T2B
12 Burpee Box Jump Over (61cm/51cm)

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
CFA sub RX – T2B (Lying feet to hands)
Int1/2/3/ – same
Beg1 – HLR (or Lying F2H), Bp BSO (61/51cm) or BP BJ (1/0.8m), SDHP (16/10kg)
Beg2 – HKR (or Lying K2H), Bp BSO (51cm)/ Bp BJ (0.8/0.5m), SDHP (12/8kg)
Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), SDHP (8/5kg)

CFA LITE Options – USA Equivalents:
CFA sub RX – T2B (Lying feet to hands)
Int1/2/3/ – same
Beg1 – HLR (or Lying F2H), Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch), SDHP (35/25lb)
Beg2 – HKR (or Lying K2H), Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch), SDHP (25/15lb)
Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch), SDHP (15/10lb)

Substitutions:

see below…

For the Rest… similar mvts but in a different format and decently longer!

Complete 3 Rnds of the following FT:
2000m Row or 200 SDHP (20kg/12kg)
100 T2B
50 Burpee Box Jump Over (61cm/51cm)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
CFA sub RX – T2B (Lying feet to hands)
Int1/2/3/ – same
Beg1 – HLR (or Lying F2H), Bp BSO (61/51cm) or BP BJ (1/0.8m), SDHP (16/10kg)
Beg2 – HKR (or Lying K2H), Bp BSO (51cm)/ Bp BJ (0.8/0.5m), SDHP (12/8kg)
Beg3/TC – 75 Sitting (K2C), 37 Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), 150 SDHP (8/5kg)

CFA LITE Options – USA Equivalents:
CFA sub RX – T2B (Lying feet to hands)
Int1/2/3/ – same
Beg1 – HLR (or Lying F2H), Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch), SDHP (35/25lb)
Beg2 – HKR (or Lying K2H), Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch), SDHP (25/15lb)
Beg3/TC – 75 Sitting (K2C), 37 Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch), 150 SDHP (15/10lb)

Substitutions:
Shoulder –
Row/SDHP – Row fine or Russ KB Swing (10 m = 1 Rep)
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Burpees BJO – Straight arms

Back –
Row/SDHP – Cycle 2.5x dist or SDHP from knees
T2B – F/Bridge 1 = 3 sec (60 sec hold)
Burpees BJO – Straight arms, Step Over (lower)

Knee –
Row/SDHP – Fine or Cycle 2.5x dist or SDHP or SDHP from knees
T2B – fine or LITE
Burpees BJO – Straight arms, Step Over (lower)

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 – WORKOUTS HAVE BEEN RELEASED for the Zanethemba Fundraiser!! Click the following link for the Workout details – https://crossfitalgoa.com/zanathemba-comp-workouts/  

We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

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 – 061221 

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!

Zanethemba FUNdraiser Competition – Online (Friday to Monday eve)

For more info – click link in Bio or go to: https://crossfitalgoa.com/zanathemba-comp-registration/

Full workout details, movement standards & scoresheets – https://crossfitalgoa.com/zanathemba-comp-workouts/

To register –https://crossfitalgoa.com/zanathemba-comp-registration/

Online Score Submission Deadline and Registration Deadline – Mon 6 Dec 24:00

LOG SCORES Here – https://crossfitalgoa.com/zanethemba-log-scores/

RX – WORKOUT 1, 2, 3 (in a 20 min window)

Workout 1:
1-rep-max Clean & Jerk (5 min time frame)

Score = Max Load (kg) Athlete A + Max Load (kg) Athlete B

Rest 1 minute then at 6 min…

Workout 2:
Complete as many repetitions as possible in 5 minutes of
30 DU (partner Handstand Hold)
15 m (3x5m) HS Walk (partner Handstand Hold)

Score = Total Reps

Rest 2 minutes, then at 13 min…

Workout 3:
Complete as many repetitions as possible in 7 minutes of:
15 Pull-ups (partner Tuck Hang)
15 Thrusters (40kg/25kg) (partner Front Squat Bottom Hold)

Workout ends on 20 min

Score = Total Reps

Scaling:
Int (I2)- W1 same; W2 20 DU, 3 WW (HS hold or rev WW allowed for HS hold on both); W3 9 Thr, 9 PU rest same RX
Beg (B1) – W1 same ; W2 30 SU, 20m B-Crawl (partner Push-up top hold both); W3 9 Jump-PU 20cm C2B / 15cm chin over (parner dead hang); 9 Thr (25/15kg) (partner air-squat hold)

BUT FOR THE T/CHALLENGE COMPETITORS COMPLETE POST-TEST FOR TEST 1 AND TEST 2…

1) T/Challenge (Oct Re-Test) (Nov Re-test) – Test 1…

Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:

Burpees (Target 15.24 cm – 6 inches)

Score = Total Reps

Description
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

CFA LITE Options:
Rx to B1 – Same
B2 and B3 – No target (bring feet together and clap overhead)

Sub’s –
Shoulders
Burpees – Straight Arm Burpees

Back –
Burpees – Straight Arm Burpees OR On Box/Table

Knees –
Burpees – Straight Arm Burpees OR On Box/Table

then…

2) T/Challenge (Nov Re-Test) – Test 2…

AMRAP 12 minutes of:
30 Double-unders
15 Wall balls (20 lbs to 10′ target/14 lb to 9′ target)
3 Muscle-ups

Score = Total Reps

CFA LITE Options:
RX – M-up Sub 6 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 6 reps on 25/15kg and 15 Thruster sub WB (same load)
Int1 – WB/sub Thr (22.5/15kg), 26 DU, 2 MU or BOR
Int2 – WB/sub Thr (22.5/15kg), 22 DU, 2 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 18 DU, 2 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 30 SU, 6 PU (P/G), 6/4 Push-ups (Ts), BOR
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 25 SU, 6 RR (1,5m/1m), 6/6 Push-ups (Ts/Kns), BOR
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 20 SU, 6 RR (1m/0,5m), 6/4 Push-ups (Kns), BOR

USA Equivalents:
RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 55/35lb and 150 Thruster sub WB (same load)
Int1 – WB/sub Thr (50/35lb), 26 DU, 2 MU or BOR
Int2 – WB/sub Thr (50/35lb), 22 DU, 2 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR
Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 18 DU, 2 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR
Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), 30 SU, 6 PU (P/G), 6/4 Push-ups (Ts), BOR
Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 25 SU, 6 RR (4Ft11″/3Ft3″), 6/6 Push-ups (Ts/Kns), BOR
Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 20 SU, 6 RR (3Ft3″/1Ft7″), 6/4 Push-ups (Kns), BOR

Substitutions:

Shoulder –
WB/Thr – Front Squats
DU/SU – Fine
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
WB/Thr – fine or WB Squats (no throw)
DU/SU – Fine or Calf Pulses
MU – find or RR/Strict PU and Push-ups

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
DU/SU – Fine or Calf Pulses
MU – find or PU and Push-ups

FOR THOSE WHO TESTED THE ZANETHEMBA FUNdraiser comp… please see the workout below, using the same time frames but as an individual!!

In a 20 min Window…

Workout 1:
2-rep-max Hang Squat Clean (5 min time frame)
15 sec window for each 2 reps… dropping allowed

Score = Max Load (kg)

Rest 1 minute then at 6 min…

Workout 2:
Complete as many repetitions as possible in 5 minutes of:
10 Lat. Facing Burpees
10 Pull-ups

Score = Total Reps

Rest 2 minutes, then at 13 min…

Workout 3:
Complete as many repetitions as possible in 7 minutes of:
15 m (3x5m) HS Walk
9 Hang Squat Clean (50kg/35kg)
30 DU

Workout ends on 20 min

Score = Total Reps

CFA Lite Options:
Int1 – 10m HSW
Int2 – 8 PU; 7.5m HSW; 45/30kg; 25 DU
Int3 – 7 PU; 2 WW ; 40/28kg, 20 DU
Beg1 – 10 PU (P/G); 2x Half Wall Walks; 35/25kg; SU
Beg2 – 10 RR (1/0.5m); 2x Scaled 1 step WW; 30/20kg; SU
Beg3 – 10 RR (0.5/0m); 2 Worm Walk; 25/15kg; 20 SU

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 – WORKOUTS HAVE BEEN RELEASED for the Zanethemba Fundraiser!! Click the following link for the Workout details – https://crossfitalgoa.com/zanathemba-comp-workouts/  

We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

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 – 041221 

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!

Zanethemba FUNdraiser Competition – Online (Friday to Monday eve) and In-Person (Saturday at CrossFit Algoa)

For more info – click link in Bio or go to: https://crossfitalgoa.com/zanathemba-comp-registration/

Full workout details, movement standards & scoresheets – https://crossfitalgoa.com/zanathemba-comp-workouts/

To register -https://crossfitalgoa.com/zanathemba-comp-registration/

In-person Registration Deadline – Friday 3 Dec 12:00

Online Score Submission Deadline and Registration Deadline – Mon 6 Dec 24:00

RX – WORKOUT 1, 2, 3 (in a 20 min window)

Workout 1:
1-rep-max Clean & Jerk (5 min time frame)

Score = Max Load (kg) Athlete A + Max Load (kg) Athlete B

Rest 1 minute then at 6 min…

Workout 2:
Complete as many repetitions as possible in 5 minutes of
30 DU (partner Handstand Hold)
15 m (3x5m) HS Walk (partner Handstand Hold)

Score = Total Reps

Rest 2 minutes, then at 13 min…

Workout 3:
Complete as many repetitions as possible in 7 minutes of:
15 Pull-ups (partner Tuck Hang)
15 Thrusters (40kg/25kg) (partner Front Squat Bottom Hold)

Workout ends on 20 min

Score = Total Reps

Scaling:
Int (I2)- W1 same; W2 20 DU, 3 WW (HS hold or rev WW allowed for HS hold on both); W3 9 Thr, 9 PU rest same RX
Beg (B1) – W1 same ; W2 30 SU, 20m B-Crawl (partner Push-up top hold both); W3 9 Jump-PU 20cm C2B / 15cm chin over (parner dead hang); 9 Thr (25/15kg) (partner air-squat hold)

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