Featured Image – Tara on Thruster’s during a tough couplet of thrusters and burpees. See our TRANSFORMATION KICK-START/CHALLENGE below… 

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 220921 

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) Strict HSPU – Repetition Maximum (RM) attempt E90sOn90s for 9 min (6 Rnds)

Score = Total Reps

CFA LITE Options:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm)

Beg1 – PPU (61cm/Flr)

Beg2 – PPU (Flr/Kns)

Beg3 – PPU (kns)

Substitutions:

Shoulder –

S-HSPU – Push-ups or Plus Push-ups (3 for 1)

Back –

S-HSPU – Scale as needed – Safest …Push-ups or Plus Push-ups (3 for 1)

Knee –

S-HSPU – Fine but watch kick-up/down

then…

2) AMRAP the following for 14 min:

75 DU

20 Hang Power Clean (60kg/40kg)

12 Strict Ring Dips

Score = Total Reps

CFA LITE Options:

RX sub – DB/KB/BP – 30 Reps on 25kg/15kg

Int1 – 65 DU; 55/36kg; 22.5/15kg; 10 S-RD

Int2 – 60 DU; 53/34kg; 22.5/15kg; 8 S-RD

Int3 – 55 DU; 50/32kg; 20/12kg; RD (R/B) or 6 S-RD

Beg1 – 75 SU; 45/30kg; 15/10kg; RD (B/P) or SD Jumpup

Beg2 – 65 SU; 35/22kg; 12/8kg; SPD/Chair Dips (Str)

Beg3 – 55 SU; 25/17kg; 8/5kg; SPD/Chair Dips (Bnt)

CFA LITE Options:

RX sub – DB/KB/BP – 30 Reps on 25kg/15kg

Int1 – 65 DU; 120/80lb; 50/35lb; 10 S-RD

Int2 – 60 DU; 115/75lb; 50/35lb; 8 S-RD

Int3 – 55 DU; 110/70lb; 45/25lb; RD (R/B) or 6 S-RD

Beg1 – 75 SU; 100/65lb; 35/25lb; RD (B/P) or SD Jumpup

Beg2 – 65 SU; 75/50lb; 25/15lb; SPD/Chair Dips (Str)

Beg3 – 55 SU; 55/40lb; 15/10lb; SPD/Chair Dips (Bnt)

Substitutions:

Shoulder –

DU/SU – Fine

HPC – Fine or 15 DL

SD – Plus Push-ups (3 for 1)

Back –

DU/SU – Fine / Pulses

HPC – 20 Hip Thrusters (loaded/banded)

RD – Fine (but do strict)

Knee –

DU/SU – Fine / Pulses Heel Toes Raises

HPC – Fine

SD – Fine (but watch jumping)

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 – Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 210921 

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 – E2ndMon2ndM for 5 Rnds (10 min)

Score = Total Reps

Home-based (if no pull-up bar/rings) – E2ndMon2ndM for 12 min (6 Rnds):

1st 2 min – RM Bent Over Row

2nd 2 min – RM Box/Table Dips

Score = Sum of Total Loading (Sum of Reps x Load for all 6 Rnds – include BW)

Use DB/KB/Back Pack/Light BB

CFA LITE Options:

NB – No Jump M-ups today!

RX sub – DB/KB/BP 25kg/15kg

BOR Sub – BB (60/40kg), Plus Dips

Int1 – 55/36kg; 22.5/15kg; MU or BOR/Dips

Int2 – 53/34kg; 22.5/15kg; B-MU (R/B) or BOR/Dips

Int3 – 50/32kg; 20/12kg; B-MU (B/P) or BOR/Dips

Beg1 – 45/30kg; 15/10kg; PU (G/P)/RD (B/P) or BOR/Dips (Jump up/lower Dwn)

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR/Chair Dips (str)

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR/Chair Dips (bnt)

CFA LITE Options – USA Equivalents

NB – No Jump M-ups today!

RX sub – DB/KB/BP 55kg/35LB

MU Sub – BOR (135/90lb) Plus Dips

Int1 – 120/80lb; 50/35lb; MU or BOR/Dips

Int2 – 115/75lb; 50/35lb; B-MU (R/B) or BOR/Dips

Int3 – 110/70lb; 45/25lb; B-MU (B/P) or BOR/Dips

Beg1 – 100/65lb; 35/20lb; B-MU (B/P) or BOR/Dips

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m)/S-PD (str) or BOR/Chair Dips (str)

Beg3 – 55/35lb; 15/10lb; RR (1/0.5m)/S-PD (bnt) or BOR/Chair Dips (bnt)

Substitutions:

Shoulder –

MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)

Back –

MU – Rev Grip PU or RR or BOR and Dips/Push-ups

Knee –

MU – Fine (watch jump-up/drop-off)

then…

2) Complete 21-15-9 for time of:

Snatch (squat) (43kg/30kg)

C2B Pull-ups OR Bent Over Rows (43kg/30kg)

TC – 10 min

Score = Time/TC plus 1 sec/DU rep missed

CFA LITE Options:

RX DB/KB/BP 25kg/15kg

Rx – BB BOR 27-21-15 reps/rnd (43/30kg) or DB/KB/B-pack 33-27-21 reps (Single-arm) on 25/15kg

Int1 – 43/30kg; 22.5/15kg; 18-12-6 C2B PU / BOR

Int2 – 40/25kg; 20/15kg; PU / BOR

Int3 – 35/20kg; 16/12kg; 18-12-6 PU/BOR

Beg1 – 30/15kg; 15/10kg; PU (P/G) or Jumping PU/BOR

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m)/BOR

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/BOR

CFA LITE Options – USA Equivalents:

RX DB/KB/BP 55/35lb

Rx – BB BOR 27-21-15 reps/rnd (95/65lb) or DB/KB/B-pack 33-27-21 reps (Single-arm) on 55/35lb

Int1 – 95/65lb; 50/35lb; 18-12-6 C2B PU / BOR

Int2 – 90/55lb; 45/35lb; PU / BOR

Int3 – 75/45lb; 35/25lb; 18-12-6 PU/BOR

Beg1 – 65/35lb; 35/25lb; PU (P/G) or Jumping PU/BOR

Beg2 – 45/25lb; 25/15lb; RR (1/0.5m)/BOR

Beg3 – 35/15lb; 15/10lb; RR (0.5/0m)/BOR

Substitutions:

Shoulder –

Snatch – Clean (squat) or 27-21-15 FS

C2B PU – Rev Grip strict/banded OR RR/BOR

Back –

Snatch – 27-21-15 PVC OHS or Hip Thrusters (banded or loaded)

C2B PU – Strict or RR/Supported BOR

Knee –

Snatch – 27-21-15 Hang Power Snatch (kns) or Hip Thrusters (loaded)

C2B PU – Fine (watch drop off)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 200921 

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 – 1 RM Test

Score = Load

Home-based – Front Squat RM – E3rdMon3rdM for 4 Rnds (12 min)

Score = Sum of Total Loading (Sum of Reps x Load for all 4 Rnds)

Use DB/KB/Back Pack/Light BB

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

then…

2) Climb the following ladder for 20 min with a 24/16kg KB or 25/15kg DB:

5-10-15-20-25-30 etc.. Burpee GTOH (25kg/15kg)

10-20-30-40-50-60 etc.. Thrusters (25kg/15kg)

Run 200m after each Round

Score = Total Reps

Equip Notes:

USE ANY IMPLEMENT

CFA LITE Options:

HB Sub – DB/KB/SB 25kg/15kg Reps 18-15-12

Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 15/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

USA Equivalents – CFA LITE Options:

RX – 75lb/55lb

Int1 – 55/35lb

Int2 – 45/35lb

Int3 – 35/25lb

Beg1 – 35/20lb

Beg2 – 25/15lb

Beg3 – 15/10lb

Substitutions:

Shoulder –

Burpee GTOH – Burpee (str arms) and Power Clean/DL

Thrusters – Fine non-involved; Front Squat involved

Run – Fine

Back –

Reduce as needed

Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats per Rep

Thrusters – Airsquats (banded)

Run – Airbike (2.5x dist)

Knee –

Burpee GTOH (Devil’s Press) – 2 Burpee (str arms) and 2 Airsquats/Hiplifts per Rep

Thrusters – Fine or Partial Airsquats (banded) or Hiplifts (banded)

Run – Fine or Airbike (2.5x dist)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

Go to: https://crossfitalgoa.com/transformation-challenge/

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 – 180921 

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!

Last completed 7 April 2021 and 17 July 2021…

1) CFHQ Workout of the Day – 210309

CrossFit HQ Tips https://www.crossfit.com/essentials/workout-tips-for-210309

7 Rounds FT of:

15 GHD sit-ups

15 Back extensions

10 Thrusters

10 Clean and Jerks

61kg/43kg (♂ 135 lb./♀ 95 lb.)

TC – 32 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds.

Newer athletes should reduce the total volume and avoid the GHD.

CFA LITE Options:

Home-Based – RX – 14 Thr and 16 CJ 25kg/15kg

Back Ext Sub – 15 Good Mornings (use DB/KB H-B loads)

GHD SU sub – 15 W-Sit-up (use DB/KB H-B loads)

Int1 – 55/36kg; 22.5/15kg; 12 GHD SU or 15 W-SU; 12 BkExt or 15 GM

Int2 (CFHQ Int) – 53/34kg; 22.5/15kg; 10 GHD SU or 15 W-SU; 10 BkExt or 15 GM

Int3 – 50/32kg; 20/12kg; 8 GHD SU or 15 W-SU; 8 BkExt or 15 GM

Beg1 – 45/30kg; 15/10kg; 15 W-SU; 15 GM

Beg2 – 35/22kg; 12/8kg; 10 W-SU; 10 GM

Beg3 (CFHQ Beg) – 25/17kg; 8/5kg; 10 Sit-ups, 10 BW GM, 7 Thr, 7 Cl,PP

CFA LITE Options – USA Equivalents:

Home-Based – RX – 14 Thr and 16 CJ 55/35lb

Back Ext Sub – 15 Good Mornings (use DB/KB H-B loads)

GHD SU sub – 15 W-Sit-up (use DB/KB H-B loads)

RX – 135/95lb; 55/35lb

Int1 – 120/80lb; 50/35lb; 12 GHD SU or 15 W-SU; 12 BkExt or 15 GM

Int2 – 115/75lb; 50/35lb; 22.5/15kg; 10 GHD SU or 15 W-SU; 10 BkExt or 15 GM

Int3 – 110/70lb; 45/25lb; 8 GHD SU or 15 W-SU; 8 BkExt or 15 GM

Beg1 – 100/65lb; 35/20lb; 15 W-SU; 15 GM

Beg2 – 75/50lb; 25/15lb; 10 W-SU; 10 GM

Beg3 – 55/35lb; 15/10lb; 10 Sit-ups, 10 BW GM, 7 Thr, 7 Cl,PP

Substitutions:

Shoulder –

GHD SU – Fine but Inv arm on belly

BckExt – Fine

Thr – Front Squat

CJ – Cleans only

Back –

GHD SU – 3x Reps in sec Front Bridge

BckExt – Hiplifts 3x Reps

Thr – Lighter/Partial

CJ – Hang Clean & Jerk (lighter)/Partial

Knee –

GHD SU – Fine or 3x Reps in sec Front Bridge

BckExt – Fine or Hiplifts 3x Reps

Thr – Lighter/Partial

CJ – Hang Clean & Jerk (lighter)/Partial

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Video – Tim on some “Man Makers” during a tough couplet of “Man Makers” and 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 – 170921 

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) AMRAP the following for 8 minutes (4 Rnds):

AMRAP 1 min – Wall Walks

AMRAP 1 min – Handstand Walking (m)

Score = Reps plus Total Distance (m)

WW (1 = 3 m)

CFA LITE Options:

Int1/2/3 –  same

Beg1 – For WW – Half WW (1 = 1.5m); For HSW – Reverse Worm Walks

Beg2 – For WW – WW Step-up (21.1 scaled or mod); HSW – Bear Walk (str)

Beg3 – For WW – Worm Walk; HSW – Bear Walk (bnt)

Subs:

Shoulder –

WW/HSW – Push-up top holds Reps (WW – 9 taps is 1 Rep; HSW 3 Taps is 1 rep)

Back –

WW/HSW – Push-up top holds Reps (WW – 9 taps is 1 Rep; HSW 3 Taps is 1 rep)

Knee –

WW/HSW – Fine (watch kick-up/down) or WW/Half WW or Push-up top holds Reps/3

then…

2) Climb the following ladder for 12 min:

3-6-9-12-15-18-21-24-27 etc. Pistols

2-4-6-8-10-12-14-16-18 etc. Toes to Bar

Score = Total Reps

CFA LITE Options:

Home-Based T2B sub – Lying Ft to Hands

Int1 – Pistols

Int2 – Pistol (Green/Hold Rings)

Int3 – Pistol (Hip Crease just above Hor)

Beg1 – Lunges; HLR (or Lying F2H)

Beg2 – Lunges; HKR (or Lying K2H)

Beg3 – Static Lunge; Sitting (K2C)

Substitutions:

Shoulder –

Pistols – Fine

T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Back –

Pistols – Lunges or Airsquats (2x reps)

T2B – F/Bridge (3x reps)

Knee –

Pistols – Static partial Lunges or Airsquats (2x reps)

T2B – Fine (watch jump-up/down)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Video – Jimminy in her ORP “Optimal Recovery Position” after a tough 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 – 160921 

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) Push Press 3 – E2ndMon2ndM for 5 Rnds (10 min) (90% 1RM)

Score = Load

Home-based – Push Press RM – E3rdMon3rdM for 4 Rnds (12 min)

Score = Sum of Total Loading (Sum of Reps x Load for all 4 Rnds)

Use DB/KB/Back Pack/Light BB

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

then…

2) AMRAP the following for 12 min (1x DB):

7 Man Makers (25kg/15kg)

50 DU

Score = Total Reps

CFA LITE Options:

HB sub – DB/KB/BP/BB 25kg/15kg

Int1 – 22.5/15kg; 45 DU

Int2 – 22.5/15kg; 40 DU

Int3 – 20/12kg; 35 DU

Beg1 – 15/10kg; 50 SU

Beg2 – 12/8kg; 45 SU

Beg3 – 8/5kg; 40 SU

CFA LITE Options – USA Equivalents:

HB sub – DB/KB/BP/BB 55/35lb

Int1 – 50/35lb; 45 DU

Int2 – 50/35lb; 40 DU

Int3 – 45/25lb; 35 DU

Beg1 – 35/20lb; 50 Su

Beg2 – 20/15lb; 45 SU

Beg3 – 15/10lb; 40 SU

Substitutions:

Shoulders inj –

MM – No Push-up; Squat Clean (not cluster on inv side)

DU – Fine

Back inj –

MM – 2 Push-ups; Db Row; 2x Airsquats

DU – Fine/SU/Calf Pulses

Knee inj –

MM – Fine (reduce squat depth as needed)

DU – Fine/SU/Calf Pulses

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Video – JP working on his “upside down” game … Handstand Walking!!!!!

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 – 140921 

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) CFHQ WOD 130902 / 210908

CF HQ tips (including some adaptive athlete tips) https://www.crossfit.com/essentials/workout-tips-for-210908

Christine – 3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps (51cm)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

CFA LITE Options:

Row sub – 50 SDHP 20/12kg (from B1 to B3 use DB H-B loads)

HB sub – DB/KB/BP 25kg/15kg – 30 DL

BJ – Broad Jump sub (1,24m/1m)

Int1 – 90% BW; 22.5/15kg

Int2 – 85% BW; 22.5/15kg

Int3 – 80% BW; 20/12kg

Beg1 – 60% BW; 15/10kg; BJ (51/41cm) or BJ (1/0.8m)

Beg2 – 50% BW; 12/8kg; BSup (41cm) or BJ (0.8/0.5m)

Beg3 – 40% BW; 8/5kg; BSup (30cm) or BJ/B-Step (0.6/0.4m)

CFA LITE Options – USA Equivalents:

Row sub – 50 SDHP 45/25lb (from B1 to B3 use DB H-B loads)

HB sub – DB/KB/BP 55/35lb – 30 DL

BJ – Broad Jump sub (1,24m/1m)

Int1 – 90% BW; 50/35lb

Int2 – 85% BW; 50/35lb

Int3 – 80% BW; 45/25lb

Beg1 – 60% BW; 35/20lb; BJ (51/41cm) or BJ (1/0.8m)

Beg2 – 50% BW; 20/15lb; BSup (41cm) or BJ (0.8/0.5m)

Beg3 – 40% BW; 15/10lb; BSup (30cm) or BJ/B-Step (0.6/0.4m)

Substitutions:

Shoulder –

Row – Fine but SDHP – Russ BS

DL – Fine

BJ – Fine

Back –

Row – Bike 2.5x Dist (or High Hang SDHP)

DL – Hip Thrusters (2x Reps)

BJ – Box Step Up (reduce height)

Knee –

Row – Row 2.5x Dist (or High Hang SDHP)

DL – Hip Thrusters (2x Reps)

BJ – Box Step Up (reduce height)

then…

2) Similar to last week – AMRAP 10:

5 Wall Walks

30 sec Peg Board Static Hold (or Longitudinal PU, feet on wall hold)

20 m HS Walk but Freestand HSPU every 5m (4 total)

Score = Total Reps

60 R/Rnd

NB – PB Static Hold – hold position for cumulative time of 30 sec

If no Peg Board – do static hang with longitudinal grip and feet on wall!

CFA LITE OPTIONS:

Int1 – 4 WW; 18m HSW, 4 FS-HS (just off wall) – 56R/Rnd

Int2 – 4 WW; 16m, 3 FS-HS (just off wall, 1/2 Abm) – 53R/Rnd

Int3 – 3 WW; 14m, 3 FS-HS (just off wall, 2/3 Abm) – 50R/Rnd

Beg1 – 4 Half WW, Banded Long PU Hold (P/G), 60 Weight Shift HS, plus 8 PPU (61/51cm) – 62R/Rnd

Beg2 – 4 Scaled (1 step) WW, RR 90 deg arm Hang (1m/1.5m); 60 Opp Sh Taps plus 8 PPU (51cm/Flr) – 62R/Rnd

Beg3 – 4 Worm Walk, RR 90 deg arm Hang (1m/1.5m); 40 Opp sh Taps, plus 8 PPU (Flr/Kns) – 55R/Rnd

Substitutions:

Shoulder –

WW – Push-u Hld opp shoulder taps (9 reps per WW)

PB Hold – Fine or scale to LITE

HS Walk –  Plus Push-ups (3x meter)

Back –

WW – Fine or Worm Walk or Push-ups

PB Hold – Fine or scale to LITE

HS Walk – Fine (watch kick-up/down) or Plus Push-ups (3x meter)

Knee –

WW – Fine

PB Hold – Fine or scale to LITE

HS Walk –  Fine (watch kick-up/down)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The “Early Morning Warriors” getting ready to start some interval training bright and early!!!!

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 – 130921 

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 3 – E2ndMon2ndM for 5 Rnds (10 min) (90% 1RM)

Score = Load

Home-based – Front Squat RM – E3rdMon3rdM for 4 Rnds (12 min)

Score = Sum of Total Loading (Sum of Reps x Load for all 4 Rnds)

Use DB/KB/Back Pack/Light BB

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

then…

2) AMRAP the following for 10 min (BB 35kg/25kg):

15 Power Snatch

12 Power Cleans

9 Thrusters

Score = Total Reps

NB – Muscle snatch and cleans allowed!

CFA LITE Options:

HB Sub – DB/KB/SB 25kg/15kg Reps 18-15-12

Int1 – 30kg/20kg; 25/15kg

Int2 – 25kg/17kg; 22.5/15kg

Int3 – 20kg/15kg; 20/12kg

Beg1 – 15kg/10kg; 15/10kg

Beg2 – 12kg/8kg; 12/8kg

Beg3 – 10kg/7kg; 8/5kg

USA Equivalents – CFA LITE Options:

RX – 75lb/55lb

Int1 – 65kg/45lb; 55/35lb

Int2 – 55/37lb; 50/35lb

Int3 – 45/35lb; 45/25lb

Beg1 – 35/20lb; 35/20lb

Beg2 – 25/15lb; 25/15lb

Beg3 – 20/15lb; 15/10lb

Substitutions:

Shoulder –

PS – Power Cleans

PC – Fine

Thr – Front Squat

Back (reduced loading as needed) –

PS – Fine (from Hang)

PC – Fine (from Hang)

Thr – Fine (or Hip Thrusters)

Knee –

PS – Fine (from low Hang)

PC – Fine (from low Hang)

Thr – Fine (limit depth if need)

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