Featured Image – Yvette and Lance. of the William’s clan, doing Thursday’s tough Thruster / BB Facing Burpee Couplet!!!!! Good work!!!!!

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 – 110921 

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)

a) Power Clean and Push Jerk 2 – EMOM for 12 min (Build to Max Day, Start at 50% 1RM)

Score = Max Load

b) Home-Based – Power Clean and Push Jerk EMOM:

Min 1 – RM (for Max Loading)

Min 2 – Rest

Score = Max Total Loading (Sum of Body Weight + Load x Reps for each Round)

RM – 1 attempt for Max Reps on the load (complete non-dominant arm first, quick change to dominant – reps need not be exactly equal for each arm)

Equip:

KB/DB/BP/Light BB

CFA LITE Options:

Keep loading so that great form is maintained!

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Power Clean and Push Jerk (60/40kg)

C2B Pull-ups

Deficit HSPU (15cm/9cm)

TC – 22 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg

BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)

Level1 (T2) – D/HSPU (9/6cm)

Level2 (T3) – D/HSPU (6/4cm)

Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR; D/HSPU (4/1.5cm)

Int2 – 53/34kg; 22.5/15kg; PU or BOR; HSPU

Int3 – 50/32kg; 20/12kg; HSPU (1/2 abm)

Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PPU (61cm/51cm)

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PPU (51cm/41cm)

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; PPU (51cm/15cm kns bmprs)

CFA LITE Options – USA Equivalents:

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 55/35lb

BOR Sub – BB same reps (135/90lb), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (55/35lb)

Level1 (T2) – D/HSPU (9/6cm)

Level2 (T3) – D/HSPU (6/4cm)

Int1 – 120/80lb; 50/35lb; 7-7-6-6-5-5-4-3-2-1 BOR; D/HSPU (4/1.5cm)

Int2 – 115/75lb; 50/35lb; PU or BOR; HSPU

Int3 – 110/70lb; 45/25lb; HSPU (1/2 abm)

Beg1 – 100/65lb; 35/20lb; PU (G/P) or BOR; PPU (61cm/51cm)

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m) or BOR; PPU (51cm/41cm)

Beg3 – 55/35lb; 15/10lb; RR (1/0.5m) or BOR; PPU (51cm/15cm kns bmprs)

Substitutions:

Shoulder –

PC,PJ – Power Clean only

C2B – Rev Grip PU or RR or BOR

D-HSPU – Plus Push-ups (3 for 1)

Back –

OHS – Lighter but could niggle… rather weighted and banded hip thrusters

C2B – Rev Grip PU or RR or BOR

D-HSPU – Fine or Push-ups 2 for 1

Knee –

OHS – Partial squats OR rather weighted and banded hip thrusters

C2B – Fine (watch jump-up/drop-off)

D-HSPU – Fie (watch jump-up/drop-off)

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Paul simulating a Scaled Peg Board hold with a longitudinal banded Pull-up hold … everything we do is scalable, meaning we can adapt to ANY level of fitness and appropriately train you to achieve a desired outcome!!!!!

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 – 100921 

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) DB Snatch 2 – EMOM 10 min

Score = Load

NB – Squat Snatch

Home-based – DB Snatch 3-5 each – E90sOn90s for 8 Rnds (12 min)

Rnd 1 – Non-Dom; Rnd 2 – Dominant

Score = Load

Use DB/KB/Back Pack/Light BB

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

Keep loading and depth at a level at which you can maintain great positioning of the pelvis/lower back and shoulders, challenging mobility but avoiding niggles/injury!

then…

2) AMRAP the following for 5 Rnds:

AMRAP 4:

500m Row

25 DB Snatch (25/15kg)

AMRAP Box Jump Overs (61cm/51cm)

Rest 2 min

Score = Total Reps

DB Snatch – Alt. DB Power Snatch/ Alt. DB Muscle Snatch

CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB

Home – Light BB Snatch (same loads as DB/KB)

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – SDHP 16/10kg; 15/10kg; BSO (61/51cm)

Beg2 – SDHP 12/8kg; 12/8kg; BSO (51cm)

Beg3 – SDHP 8/5kg; 8/5kg; BSO (41cm)

CFA LITE Options – USA Equivalents

Row Sub SDHP Rx – 45/35LB BB or closest KB

Home – Light BB Snatch (same loads as DB/KB – RX 55/35lb)

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb Both SDHP/DB Sn; BSO (61/51cm)

Beg2 – 20/25lb Both SDHP/DB Sn; BSO (51cm)

Beg3 – 15/10lb Both SDHP/DB Sn; BSO (41cm)

Substitutions:

Shoulder –

Row – Fine

or SDHP – Sub with Russian KBS

DB Snatch – DB Clean on that side or DB DL (1.5x reps)

BJO/BSO – Fine

Back –

Row – Cycle (2.5x dist) or High Hang SDHP

DB Snatch – From High Hang and Lighter (or Hip Lifts 2 for 1)

BJO/BSO – BSO (reduce height as needed or air squats/hip thrusters)

Knee –

Row – Cycle (2.5x dist) or High Hang SDHP

DB Snatch – From High Hang and Lighter (or Hip Lifts 2 for 1)

BJO/BSO – Fine (reduce height as needed or air squats/hip thrusters)

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 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 – Kent starting his set-up for a set of Power Snatches during a tough couplet of Snatches and Muscle-ups!!

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 – 080921 

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

1) Run the following intervals:

1000m

Rest 2 min

800m

Rest 90 sec

600m

Rest 1 min

400m

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2/3/Beg1 – same

Beg2/3 – 800-600-400-200

Beg3 – 600-400-200-100

then…

2) Complete 5 Rounds of the following FT:

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)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

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)

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

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

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

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

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

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 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 – Is your exercise “DOSE” improving your health? If not, contact us on the link or the details below!!

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 – 070921 

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

1) Front Squat 3 – E2ndMon2ndM for 5 Rnds (10 min) (85% 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) Complete the following couplet FT:

18-12-6 Power Snatch (60kg/40kg)

15-9-3 Muscle-ups

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP – 27-18-9 Reps on 25kg/15kg

BOR Sub – BB 21-15-9 (60/40kg), Plus Push-ups 42-30-18, DB/KB/BP/BB (light) 42-30-18 (25/15kg), PU

Int1 – 55/36kg; 22.5/15kg; 9-6-3 MU or BOR

Int2 – 53/34kg; 22.5/15kg; 12-9-6 B-MU (R/B) or 18-12-6 Jump B-MU (Bar @ Chin) or BOR

Int3 – 50/32kg; 20/12kg; 12-9-6 B-MU (B/P) or 18-12-6 Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 45/30kg; 15/10kg; PU (G/P)/RD (B/P) or BOR

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

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

CFA LITE Options – USA Equivalents:

RX sub – DB/KB/BP – 27-18-9 Reps on 55kg/35LB

MU Sub – BOR BB 21-15-9 (135/90lb) Plus Push-ups 42-30-18, DB/KB/BP/BB (light) 42-30-18 (25/15kg), PU

RX BB 135/90lb

Int1 – 120/80lb; 50/35lb; 9-6-3 MU or BOR

Int2 – 115/75lb; 50/35lb; 12-9-6 B-MU (R/B) or 18-12-6 Jump B-MU (Bar @ Chin) or BOR

Int3 – 110/70lb; 45/25lb; 12-9-6 B-MU (B/P) or 18-12-6 Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 100/65lb; 35/20lb; PU (G/P)/RD (B/P) or BOR

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

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

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 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 – Don setting a new trend in his “JORTS”, climbing the rope! Ange and Jacque in the back ground, transitioning and taking a quick breather respectively!

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 – 060921 

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

1)

a) Practice Toes to Bar

b) Practice Double-Unders

Score = Both for Quality

then…

2) Complete 6 Rounds of the following FT:

50 Double Unders

25 Wall Balls (10kg/7kg)

15 Toes 2 Bar

TC = 22 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

CFA sub WB RX – WB/sub Thr (25/15kg)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 45 DU, WB/sub Thr (25/15kg)

Int2 – 40 DU, WB/sub Thr (25/15kg)

Int3 – 35 DU, WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg

Beg1 – 50 SU, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)

Beg2 – 45 SU, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)

Beg3 – 40 SU, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

USA Equivalents – CFA LITE Options:

WOD League RX (10kg/7kg – 22lb/15.4lb)

WOD League Scaled (7kg/5kg – 15lb/11lb)

CFA sub WB RX – WB/sub Thr (55/35lb)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 45 DU, WB/sub Thr (55/35lb)

Int2 – 40 DU, WB/sub Thr (55/35lb)

Int3 – 35 DU, WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb

Beg1 – 60 SU, WB (14/10lb, 10ft/9ft) OR Th (35/20kg), HLR (or Lying F2H)

Beg2 – 55 SU, WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb), HKR (or Lying K2H)

Beg3 – 40 SU, WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb), Sitting (K2C)

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 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 – Maryka and Marisa on some DB Walking Lunges, with Conrad in the background taking a quick rest!

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: 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 – 030921 

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

1) Snatch Deadlift, Hang Snatch, Snatch Balance – E90sOn90s for 8 Rnds (12 min)

Score = Load

Home-based – Snatch Deadlift 3, Hang Snatch 3, Snatch Balance 3 – E90sOn90s for 8 Rnds (12 min)

Rnd 1 – Non-Dom; Rnd 2 – Dominant

Score = Load

Use DB/KB/Back Pack/Light BB

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

then…

2) AMRAP 10 min:

30 Snatch (any) (40kg/25kg)

30 Snatch (any) (75kg/50kg)

AMRAP Snatch (any) (95kg/65kg)

Score = Total Reps

CrossFit Algoa LITE Options:

Rx – 40-75-95kg/25-50-65kg

Int1 – 36-68-86kg/23-45-59kg

Int2 – 32-61-77kg/20-41-53kg

Int3 – 29-55-69-kg/18-36-47kg

Beg1 – 26-49-62kg/16-33-43kg

Beg2 – 22-41-52kg/14-27-36-kg

Beg3 – 18-34-43kg/11-23-30kg

CFA LITE Options – USA Equivalents:

Rx – 88-165-209-lb/55-110-143lb

Int1 – 79-149-188lb/50-99-129lb

Int2 – 71-134-170lb/45-89-116lb

Int3 – 64-121-153lb/40-80-104lb

Beg1 – 58-108-137lb/36-72-94lb

Beg2 – 48-90-115-lb/30-60-78lb

Beg3 – 40-75-96lb/25-50-65lb

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 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 – Two of our CrossFit Algoa KIDS… Ella and Isabella on Step-ups!!

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: 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 – 020921 

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

1) Push Press 3 – E2ndMon2ndM for 5 Rnds (10 min) (80% 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 12:

10 Strict Pull-ups

5 Turkish Get-ups (32kg/16kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA/AFL LITE Options:

Use any Implement (DB/KB/SB/BB)

RX – 32/24kg

T1 (Level 4) – 32/24kg

Int1 – 8 S-PU; 30/20kg

Int2 – 7 S-PU; 24/16kg

Int3 – 6 S-PU; 20/12kg

Beg1 – PU (P/G); 15/10kg

Beg2 – RR (1.5/1m); 10/7.5kg

Beg3 – RR (1/0,5m); 7.5/5kg

CFA/AFL LITE Options – USA Equivalents:

Use any Implement (DB/KB/SB/BB)

RX – 70/50lb

T1 (Level 4) – 70/52lb

Int1 – 8 S-PU; 65/45lb

Int2 – 7 S-PU; 50/35lb

Int3 – 6 S-PU; 45/25lb

Beg1 – PU (P/G); 35/20lb

Beg2 – RR (1.5/1m); 20/15lb

Beg3 – RR (1/0.5m); 15/10lb

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 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 skipping into Spring with 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: 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 – 010921 

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

1) Complete 5 Rounds of the following for Max Reps: 

Min 1 – AMRAP Strict Ring Dips

Rest 1 min

Score = Total Reps

CFA LITE Options:

Int1/2 – S-RD

Int3 – S-RD (R/B)

Beg1 – SD Jumpup or S-RB (B/P)

Beg2 – SPD/Chair Dips (Str)

Beg3 – SPD/Chair Dips (Bnt)

then…

2) Complete 5 Rnds for time of:    

400m Run

20 Hang Power Cleans (60kg/40kg)

20 T2B

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

T2B sub is lying feet to hands

Home-Based Sub DB/KB/Light BB – 25/15kg – 30 Reps

Int1 – 55/36kg; 18 T2B; 22.5/15kg

Int2 – 50/32kg; 16 T2B; 20/12kg

Int3 – 40/25kg; 14 T2B, 20/12kg

Beg1 – 35/20kg; HLR (or Lying F2H), 16/10kg

Beg2 – 30/17kg; HKR (or Lying K2H); 12/8kg

Beg3 – 25/15kg; Sitting (K2C); 8/5kg

CFA LITE Options – USA Equivalents                                                      

Home-Based RX – Sub DB/KB/Light BB – 55/35lb – 30 Reps

T2B sub – lying feet to hands

Rx – 135/88lb

Int1 – 120/80lb; 18 T2B; 50/35lb

Int2 – 105/70lb; 16 T2B; 45/25lb

Int3 – 90/55lb; 14 T2B; 45/25lb

Beg1 – 75/45lb; HLR (or Lying F2H); 35/20lb

Beg2 – 65/40lb; HKR (or Lying K2H); 25/15lb

Beg3 – 55/30lb; Sitting (K2C), 15/10lb

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 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