Featured Video – Spirit of the 2021 NOBULL CrossFit Games goes to Scott Panchik! Scott also announced his retirement at the CrossFit Games last week (Video courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 060821 

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) Clean (power), Clean (squat) – E90sOn90s for 12 min (8 Rnds) (Start Light, build to a heavy Load)

Score = Load

CFA LITE Options:

NB – heavy load set within 90% of Max load in Event 7 below!

Home-Based – Practice Clean (power), Clean (squat) for both L and R sides.

Clean (power) 2, Clean (squat) 2 – E90sOn90s for 12 min (8 Rnds) (Start Light, build to a heavy Load)

Score = For Quality

then…

2a) CrossFit Games 2021 Individuals – Event 6/7

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/qK9dHDfJCJc

Events 6/7

5 rounds for time of:

250-m run

1 clean

Women: 165 | 175 | 185 | 195 | 205 lb.

Men: 245 | 265 | 285 | 305 | 315 lb.

Rx – 111-120-129-138-143kg/75-79-84-88-93kg

Time cap: 7 min (Extended TC for own plate change 9 min)

Score = Time/TC plus 1 sec/rep missed

2B) 5 rounds for time of:

200-m run out of the Coliseum

1 clean

Women: 210 | 215 | 220 | 225 | 230 lb.

Men: 325 | 335 | 340 | 345 | 350 lb.

Rx – 147-152-154-157-159kg/95-98-100-102-105kg

Time cap: 8 min. (Extended TC for own plate change 10 min)

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep

Depending on fractionals available – Rnd to the closest plate values!

E6

CrossFit Algoa LITE Options:                                                                                                                                      

Rx – 111-120-129-138-143kg/75-79-84-88-93kg

Int1 – 94-102-110-117-122kg/64-67-71-75-79kg

Int2 – 80-87-93-100-103kg/54-57-61-64-67kg

Int3 – 64-69-75-80-83kg/43-46-49-51-54kg

Beg1 – 51-55-60-64-66kg/35-37-39-41-43kg

Beg2 – 41-44-48-51-53kg/28-29-31-33-34kg

Beg3 – 30-33-35-38-39kg/20-21-23-24-25kg

CFA LITE Options – USA Equivalents:                                                                                                                                                                                                                                                                                                                      

Rx – 245-265-285-305-315lb/165-175-185-195-205lb

Int1 – 208-225-242-259-268lb/141-148-157-165-174lb

Int2 –     177-191-205-220-228lb/119-126-134-140-148lb

Int3 – 141-153-164-176-182lb/96-101-107-112-118lb

Beg1 – 113-122-131-141-146lb/76-81-86-90-95lb

Beg2 – 90-98-105-113-117lb/61-64-68-72-76lb

Beg3 – 67-72-78-83-86lb/45-47-50-52-55lb

E7

CrossFit Algoa LITE Options:

Rx – 147-152-154-157-159kg/95-98-100-102-105kg

Int1 – 125-129-131-133-135kg/81-83-85-87-89kg

Int2 –     106-110-111-113-115kg/69-71-72-74-76kg

Int3 – 85-88-89-91-92kg/55-57-58-59-61kg

Beg1 – 68-70-71-73-74kg/44-45-46-47-49kg

Beg2 – 54-56-57-58-59kg/35-36-37-38-39kg

Beg3 – 40-42-42-43-44kg/26-26-27-28-28kg

CFA LITE Options – USA Equivalents:                                                                                                                                                                                                                                                                                                                      

Rx – 325-335-340-345-350lb/210-215-220-225-230lb

Int1 – 275-285-289-294-298lb/178-184-187-191-197lb

Int2 – 234-242-245-250-253lb/151-156-159-162-167lb

Int3 – 187-194-196-200-203lb/121-125-127-130-134lb

Beg1b – 150-155-157-160-162lb/97-100-102-104-107lb

Beg2 – 120-124-126-128-130lb/77-80-82-83-86lb

Beg3 – 89-92-93-95-96lb/57-58-60-61-62lb

Home-Based sub –

AMRAP 7:

15 Clean (any) (25kg/15kg)

200m Run

Rest 5 min

AMRAP 8:

15 Clean (any) (25kg/15kg)

200m Run

Score = Total Reps

CFA LITE Options:

Use KB/Db/Bumper 25/15kg but 20-18-16…6-4-2 Reps

Int1 –     22.5/15kg

Int2 –     20/15kg

Int3 –     20/12kg

Beg1 –   15/10kg

Beg2 –   12/8kg

Beg3 –   8/5kg

CFA LITE Options – USA Equivalents

RX – 55/35lb

Use KB/Db/Bumper

Int1 –     50/35lb

Int2 –     50/33lb

Int3 –     45/25lb

Beg1 –   35/20lb

Beg2 –   20/15lb

Beg3 –   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 Video – What an awesome CrossFit Games … here is the 2021 NOBULL CrossFit Games Highlights Video (Video courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 050821 

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) CrossFit Games 2021 Individuals – Event 8

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/qK9dHDfJCJc

For time:

Navigate the handstand walking course of…

10m HS Walk

Up Ramp over Parralettes (2m), Down Stairs (10m)

5m HS Walk

Up Ramp, Down Ramp (5m)

5m HS Walk

Up Stairs, Down Stairs (5m)

2m HS Walk

and Return in Reverse

Time cap: 5 min.

Score = Time/TC plus 1 sec/rep missed

84m Total Distance

Standard Regional Ramp and Stairs to set-up obstacles

CFA LITE Options:

RX – 55/35lb

Use KB/Db/Bumper

H-WW (Half WW) ; O – Over ; Bprs – Bumpers

Int1 –     10m HSW, 5m O 25kg Bprs, 5m HSW, 5m O 25kg Bprs, 5m HSW, 5m O 25kg Bprs, 2m HSW, return

Int2 –     8m HSW, 5m O 20kg Bprs, 5m HSW, 5m O 20kg Bprs, 5m HSW, 5m O 20kg Bprs, 2m HSW, return

Int3 –     6m HSW, 5m O 15kg Bprs, 5m HSW, 5m O 15kg Bprs, 5m HSW, 5m O 15kg Bprs, 2m HSW, return

Beg1 –   2 H-WW, 20s HS Hold (kickup at Wall), 2 H-WW, 20s HS Hold (kickup at Wall), 2 H-WW, 20s HS Hold (kickup at Wall), 1 H-WW, Return

Beg2 –   2 1xStep WW, 20s Piked Hold (61/51cm), 2 1xStep WW, 20s Piked Hold (61/51cm), 2 1xStep WW, 20s Piked Hold (61/51cm), 1 1xStep WW, Return

Beg3 –   20m BW (str), 20s Piked Hold, 10m BW (str), 20s Piked Hold, 10m BW (str), 20s Piked Hold, 5m BW (str), Return

then…

2) CrossFit Games 2021 Individuals – Event 5

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/qK9dHDfJCJc

4 rounds for time:

4 rope climbs (6m – 20ft)

500/400 ski erg

Sand bag carry (42 feet-12.81m with Chedar Wedge SB 91/68kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

1m on SB is 1 Rep

Men Chedar Wedge SB – 91kg (55cm x 61cm x 18cm)

Men Chedar Wedge SB – 68kg (48cm x 52cm x 18cm)

CFA LITE Options:

RX – 5 ascents on 4.57m Rope Climbs

Ski Erg Sub – Run 500m for men and women

H-B – Towell PU sub for Rope Climbs (6x level Reps – 24) or Towel Rows RX 40 on 25kg/15kg

SB belly carry sub – Bumper Sub Belly Carry – connect w bands and double distance

Int1 – SB 60/40kg; 22.5/15kg; 4 RC or T-PU/T-Rows

Int2 – SB 60/40kg; 22.5/15kg; 3 RC or T-PU/T-Rows

Int3 – SB 50/30kg; 20/12kg; 6 Half RC (no jump) or T-PU/T-Rows

Beg1 – SB 50/30kg; 15/10kg; 12 Rope Pulls (Ly2Stand – Str) or 40 Jump T-PU/T-Rows

Beg2 – SB 40/25kg; 12/8kg; 12 Rope Pulls (Ly2Stand – Bnt Hips) or 40 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – SB 30/20kg; 400m Run; 8/5kg; 12 Rope Pulls (Sit2Stand) or 40 T-Ring Rows (0.5/0m)/T-Rows

CFA LITE Options – USA Equivalents:

RX – 5 ascents on 4.57m (15ft) Rope Climbs

Ski Erg Sub – Run 500/400m

H-B – Towell PU sub for Rope Climbs (6x level Reps – 24) or Towel Rows RX 40 on 55kg/35kg

SB belly carry sub – Bumper Sub Belly Carry – connect w bands and double distance

Int1 – SB 135/95lb; 50/35lb; 4 RC or T-PU/T-Rows

Int2 – SB 135/95lb; 50/35lb; 3 RC or T-PU/T-Rows

Int3 – SB 110/65lb; 45/25lb; 6 Half RC (no jump) or T-PU/T-Rows

Beg1 – SB 110/65lb; 35/20lb; 12 Rope Pulls (Ly2Stand – Str) or 40 Jump T-PU/T-Rows

Beg2 – SB 88/55lb; 25/15lb; 12 Rope Pulls (Ly2Stand – Bnt Hips) or 40 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – SB 65/45lb; 400m Run; 15/10lb; 12 Rope Pulls (Sit2Stand) or 40 T-Ring Rows (0.5/0m)/T-Rows

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 Images – Annie Thorisdottir’s Shocking 200-lb Snatch – Two-time Fittest Woman on Earth @anniethorisdottir and new mom shocked herself with her 200-lb. 1-rep-max snatch. The is no doubt. She also placed 3rd at the CrossFit Games after becoming a first time mom in the past year!!!!  Annie is also the only CrossFit individual athlete, to compete at the CrossFit Games in 3 separate decades (Video courtesy of CrossFit, Inc.)!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 040821 

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) Thrusters 2 – E2ndMon2ndM for 10 min (5 Rnds, count sets >70% 1RM)

Score = Total Loading

Home-Based – Thrusters 5-10 Reps – E3rdMon3rdM for 9 min (3 Rnds)

Score = Sum of Total Loading (Sum of Reps x Load for all 3 Rnds)

Use DB/KB/Back Pack/Light BB

CFA LITE OPTIONS:

RX/Int 1 – 1st rep is a cluster (squat clean thruster)

For Int2 to Beg3 – can Power Clean and then Thruster

Keep loading so that great from can be maintained

then…

2) CrossFit Games 2021 Individuals – Event 4

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/nMvZsuwJBnE

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Wall walks

Thrusters, 135 | 185 lb. (84kg/61kg) (short bars)

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Use KB/Db/Bumper 25/15kg but 20-18-16…6-4-2 Reps

WW – 21.1 Stds

Level1 – 80/58kg

Level2 – 76/55kg

Level3 – 74/53kg

Level4 – 71/52kg

Int1 –     63/46kg, 22.5/15kg; same

Int2 –     59/43kg, 20/15kg; same

Int3 –     50/35kg, 20/12kg; 7-7-7-7-6..etc WW

Beg1 –   45/30kg, 15/10kg; Half WW

Beg2 –   35/20kg, 12/8kg; Scaled 1 step WW

Beg3 –   25/15kg, 8/5kg; 7-7-7-7-6..etc Worm Walk

CFA LITE Options – USA Equivalents

RX – 55/35lb

Use KB/Db/Bumper

WW – 21.1 Stds

Rx – 185/134lb

Level1 – 175/128lb

Level2 – 167/120lb

Level3 – 162/118lb

Level4 – 157/114lb

Int1 –     140/100lb, 50/35lb; same

Int2 –     130/94lb, 50/33lb; same

Int3 –     111/80lb, 45/25lb; 7-7-7-7-6..etc WW

Beg1 –   100/73lb, 35/20lb; Half WW

Beg2 –   78/56lb, 20/25lb; Scaled 1 step WW

Beg3 –   56/40lb, 15/10lb; 7-7-7-7-6..etc Worm Walk

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 Images – Repost from @crossfitgames…

Congratulations to the Fittest on Earth.
2021 NOBULL CrossFit Games

Women
🥇 @tiaclair1 🇦🇺 1435 pts
🥈@laurahorvaht 🇭🇺 1179 pts
🥉@anniethorisdottir 🇮🇸 1099 pts

Men
🥇 @justinmedeiros34 🇺🇸 1234 pts
🥈@pvellner 🇨🇦 1152 pts
🥉 @fikowski 🇨🇦 1028 pts

Teams
🥇 @thecrossfitmayhem Freedom 🇺🇸 1237 pts
🥈 @crossfitoslo Wolfpack 🇳🇴 958 pts
🥉 Team @crossfitgenas 🇫🇷 942 pts

#CrossFitAffiliateCup
#CrossFitGames #CrossFit #Fitness #FittestonEarth

(Images courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 030821 

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) CrossFit Games 2021 Individuals – Event 2

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/nMvZsuwJBnE

For time:

126-ft. (38.4m) sled drag, 180 | 220 lb. (100kg/82kg)

5 Pig flips, 350 | 510 lb. (231kg/159kg)

12 muscle-ups

12 bar muscle-ups

12 bar muscle-ups

12 muscle-ups

5 Pig flips

126-ft. (38.4m) sled drag

Time cap: 12 min. (Record TC Time – then complete extended CF Class TC 18 min)

Score = Time/TC plus 1 sec/rep missed

NB – Please see the CLASS Sub’s below for the Sled Drag and Pig/Tyre Flips

CFA LITE Options:

270kg Tyre/ 180kg Tyre OR 120kg/84kg Power Cleans or 30 KB/DB/Light BB/SB Cleans 25/15kg

Sled Drag with Shoulder Straps (Use Rings w straps if need) – Prowler Sled w Poles in (35kg plus 65/47kg) OR 40 Jumping Airsquats

Int1 – Sl plus 48/33kg, T-4 reps 270/180kg/PC 90/63kg, 30 MU/ 80 BOR 22.5/15kg, 24 PU

Int2 – Sl plus 45/31kg, T-8 reps 180/90kg/PC 85/60kg, 25 B-MU (R/B) or 48 J-MU (Chin)/ 75 BOR 22.5/15kg, 24 PU

Int3 – Sl plus 35/22kg, T-6 reps 180/90kg/PC 75/53kg, 30 B-MU (B/P) or 40 J-MU (C-B)/ 80 BOR 20/12kg, 24 PU

Beg1 – Sl plus 30/18kg, T-5 reps 180/90kg/PC 65/45kg, 48 PU (P/G)/ 80 BOR 15/10kg; 24 PU (ts/kns up, ts dwn)

Beg2 – Sl plus 25/15kg, T-8 reps 90/60kg/PC 55/35kg,  48 RR (1/0.5m)/ 80 BOR 12/8kg; 18 PU/24 PU (kns)

Beg3 – Sl plus 15/5kg, T-5 reps 60/40kg/PC 45/30kg, 48 RR (0.5/0m)/ 80 BOR 8/5kg; 24/18 PU (kns)

CrossFit Algoa LITE Options – USA Equivalents:

270kg Tyre/ 180kg Tyre OR 120kg/84kg Power Cleans or 30 KB/DB/Light BB/SB Cleans 25/15kg

Sled Drag with Shoulder Straps (Use Rings w straps if need) – Prowler Sled w Poles in (35kg plus 65/47kg) OR 40 Jumping Airsquats

Int1 – Sl plus 105/72lb, T-4 reps 595/396lb/PC 198/139lb, 30 MU/ 80 BOR 22.5/15kg, 24 PU

Int2 – Sl plus 99/67lb, T-8 reps 396/198lb/PC 185/130lb, 25 B-MU (R/B) or 48 J-MU (Chin)/ 75 BOR 22.5/15kg, 24 PU

Int3 – Sl plus 77/49lb, T-6 reps 396/198lb/PC 165/116lb, 30 B-MU (B/P) or 40 J-MU (C-B)/ 80 BOR 20/12kg, 24 PU

Beg1 – Sl plus 66/40lb, T-5 reps 396/198lb/PC 143/100lb, 48 PU (P/G)/ 80 BOR 15/10kg; 24 PU (ts/kns up, ts dwn)

Beg2 – Sl plus 55/31lb, T-8 reps 198/135lb/PC 122/79lb, 48 RR (1/0.5m)/ 80 BOR 12/8kg; 18 PU/24 PU (kns)

Beg3 – Sl plus 33/12lb, T-5 reps 135/88lb/PC 99/66lb, 48 RR (0.5/0m)/ 80 BOR 8/5kg; 24/18 PU (kns)

then…

2) CrossFit Games 2021 Individuals – Event 3

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/nMvZsuwJBnE

For time:

550-yard (502m) sprint

Time cap: 4 min.

Score = Time/TC plus 1 sec/rep missed

1 Rep is 10 m

CFA/AFL LITE Options:

Same as RX

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 – If you missed the last day of the CrossFit Games Finals.. here it is above (Video courtesy of CrossFit, Inc.).

Tune in to Games.CrossFit.com, Facebook, YouTube, Twitch, and Pluto TV for live coverage of the CrossFit Games from Tuesday, July 27, through Sunday, Aug. 1. 

For U.S. viewers, the CrossFit Games will also return to CBS Sports with highlights throughout the week and a live two-hour broadcast of the individual finals on Sunday, Aug. 1, from 2-4 p.m. ET

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 020821 

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) CrossFit Games 2021 Individuals – Event 1

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/nMvZsuwJBnE

This is the actual event but see our CLASS NON-WATER Sub below!

For time:

1-mile swim with fins

3-mile kayak

Score = Time

CFA Class sub for Event 1 –

For Time:

2 mile Run (3.2km)

3000 m Row or 300 SDHP (20kg/12kg)

TC – 40 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Row Sub – SDHP 20/12kg

Int1/2/3 – same

Beg1 – 16/10kg

Beg2 – Run 2km, 2.5km Row/250 SDHP 12/8kg

Beg3 – Run 1609m, 2km Row/200 SDHP 8/5kg

CFA LITE Options – USA Equivalents:

Row Sub – SDHP 45/25lb

Beg1 – 35/25lb

Beg2 – Run 2km, 2.5km Row/250 SDHP 25/15lb

Beg3 – Run 1609m, 2km Row/200 SDHP 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 Video – 2021 CrossFit Games Individual Day 3 Press Conference (Video courtesy of CrossFit, Inc.)

Tune in to Games.CrossFit.com, Facebook, YouTube, Twitch, and Pluto TV for live coverage of the CrossFit Games from Tuesday, July 27, through Sunday, Aug. 1. 

For U.S. viewers, the CrossFit Games will also return to CBS Sports with highlights throughout the week and a live two-hour broadcast of the individual finals on Sunday, Aug. 1, from 2-4 p.m. ET

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 310721 

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) Take 10 min to Climb to a Max Load on the following complex – Deadlift, Hang Power Clean, STOH

Score = Max Day

Home-Based Sub – Deadlift 5, Hang Power Clean 5, STOH 5 – E2ndMon2ndM for 6 Rnds (Min 1 Non-Dom; Min 2 Dom)

Score = Total Loading (Sum of Reps x Loading)

1 kg = 1 Rep

CFA LITE Options:

Keep loading at a level at which great form can be maintained

then…

2) “Dóttir” Benchmark WOD – For Time:

12 Bar Muscle-Ups

21 Deadlifts (102/70kg)

9 Bar Muscle-Ups

15 Hang Power Cleans (102/70kg)

6 Bar Muscle-Ups

9 Shoulder-to-Overheads (102/70kg)

TC – 12:00 (Record score at TC but thereafter continue until completed)

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Reduce loading to maintain great form!

H-Based sub 25kg/15kg 63 DL- 45 HPC- 27 S2OH OR BOR (w DB/KB) 48-36-24

H-Based sub Dips – use chairs or tables

Int1 – 90/63kg, 22.5/15kg, 9-7-6 B/M-up or BOR

Int2 – 83/58kg, 20/15kg, 6-4-2 B/M-up or BOR

Int3 – 75/52kg, 16/12kg, 9-7-6 B/M-up (B/P) or BOR

Beg1 – 55/38kg, 15/10kg, 12-9-6 PU (P/G), RD (B/P) or BOR

Beg2 – 40/25kg, 12/8kg, 12-9-6 RR (1/0.5m), Seated P/Dips (str) or BOR

Beg3 – 25/15kg, 8/5kg, 12-9-6 RR (0.5/0m), Seated P/Dips (bnt) or BOR

CFA LITE Options – USA Equivalents:

Reduce loading to maintain great form!

H-Based sub 55/35lb 63 DL- 45 HPC- 27 S2OH OR BOR (w DB/KB) 48-36-24

H-Based sub Dips – use chairs or tables

Int1 – 200/135lb, 50/35lb, 9-7-6 B/M-up or BOR

Int2 – 175/120lb, 45/35lb, 6-4-2 B/M-up or BOR

Int3 – 165/115lb, 35/25lb, 9-7-6 B/M-up (B/P) or BOR

Beg1 – 120/85lb, 35/20lb, 12-9-6 PU (P/G), RD (B/P) or BOR

Beg2 – 90/55lb, 25/15lb, 12-9-6 RR (1/0.5m), Seated P/Dips (str) or BOR

Beg2 – 55/35lb, 15/10lb, 12-9-6 RR (0.5/0m), Seated P/Dips (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 – Individual Event 4 Released—2021 NOBULL CrossFit Games (Video courtesy of CrossFit, Inc.)

Tune in to Games.CrossFit.com, Facebook, YouTube, Twitch, and Pluto TV for live coverage of the CrossFit Games from Tuesday, July 27, through Sunday, Aug. 1. 

For U.S. viewers, the CrossFit Games will also return to CBS Sports with highlights throughout the week and a live two-hour broadcast of the individual finals on Sunday, Aug. 1, from 2-4 p.m. ET

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 300721 

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) Practice Kipping Pull-ups

Score = For Quality

then…

2) We last completed this Benchmark on 14 November, 23 March 20, 15 May 20, 19 Dec 20…

The benchmark “Angie” – Complete the following FT:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home-Based Angie – If no Pull-up bar sub with Towell PU/Jumping PU OR 50 Burpees (save under Home-Based Angie on Itensity)

Int1/2/3 – same or 100 Towell PU or 50 Bps

Beg1 – PU (P/G) or Jumping PU or 45 Bps, 80/60 Push-U (ts)

Beg2 – 80 RR (1/0.5m) or 80 Jump PU or 40 Bps, 80 Push-U (kns)

Beg3 – 60 RR (0.5/0m) or 60 Jump PU or 30 Bps, 60 Push-U (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 Video – Katrin Davidsdottir: “I want to fulfill my potential.” (Video courtesy of CrossFit, Inc.)

Tune in to Games.CrossFit.com, Facebook, YouTube, Twitch, and Pluto TV for live coverage of the CrossFit Games from Tuesday, July 27, through Sunday, Aug. 1. 

For U.S. viewers, the CrossFit Games will also return to CBS Sports with highlights throughout the week and a live two-hour broadcast of the individual finals on Sunday, Aug. 1, from 2-4 p.m. ET

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 290721 

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

Repeat 19 July 2019…

1) Power Clean, Rear Rack Bar, Rear Rack Jerk, OHS

Score = Climb to a Max Day

then…

2) Event 6 of 2016 Regionals – Reebok CrossFit Games http://games.crossfit.com/workouts/regionals/2016

For time:

1,000-m bike (Class Sub with 400 m run)

100-ft. handstand walk (33 m)

10 overhead squats (102kg/70kg)

500-m row (Sub with 50 SDHP – 20kg/13kg)

50 burpee box jump overs (40 reps- 30.5cm/15.25cm, 10 reps- 61cm/30.5cm), (1m wide) Must clear the Box!

5 overhead squats

Time cap – 16:00.

Score = Time/TC plus 1 sec/rep missed

*The box must be moved after every 5 reps. For men, the first 40 reps will be done over a 12-inch box (30.5cm) and the last 10 reps over a 24-inch box (61cm). For the women, the first 40 reps will be done over a 6-inch box (15.25cm) and the last 10 reps over an 18-inch (45 cm) box.

CFA LITE Options:

DB/KB/Light BB sub 25/16kg – 30 OHS/ 10 OHS

BBJO sub – Burpee Broad Jump sub all Bps 1.24/1m

Int1 – 90/60kg, 22.5/15kg, 30m HSW, 20 BBF Bps 30 BBJO clear

Int2 – 80/55kg, 20/15kg, 27m HSW, 30 BBF Bps 20 BBJO clear

Int3 – 70/50kg, 16/12kg, 21m HSW or 7 WW, 40 BBF Bps 10 BBJO clear

Beg1 – 50/30kg, 15/10kg, 7 Half WW, 40 BBF Bps, 10 Bp BSO (61/51cm) or Bp BJ (1/0.8m), 50 SDHP (16/12kg)

Beg2 – 30/20kg, 12/8kg, 40 BBF Bps or Bp BJ (0.8/0.5m), BW (Str) or 7 Scaled WW (1 step), 50 SDHP (12/8kg)

Beg2 – 25/15kg, 8/5kg, 40 BBF Bps or Bp-Broad Step (0.6/0.4m), BW (bnt), 50 SDHP (8/5kg)

CFA LITE Options:

DB/KB/Light BB sub 55/35lb – 30 OHS/ 10 OHS

BBJO sub – Burpee Broad Jump sub all Bps 1.24/1m

Int1 – 200/135lb, 50/35lb, 30m HSW, 20 BBF Bps 30 BBJO clear

Int2 – 175/120lb, 45/35lb, 27m HSW, 30 BBF Bps 20 BBJO clear

Int3 – 155/110lb, 35/25lb, 21m HSW or 7 WW, 40 BBF Bps 10 BBJO clear

Beg1 – 110/65lb, 35/20lb, 7 Half WW, 40 BBF Bps, 10 Bp BSO (61/51cm) or Bp BJ (1/0.8m), 50 SDHP (16/12kg)

Beg2 – 65/45lb, 25/15lb, 40 BBF Bps or Bp BJ (0.8/0.5m), BW (Str) or 7 Scaled WW (1 step), 50 SDHP (12/8kg)

Beg2 – 55/35lb, 15/10lb, 40 BBF Bps or Bp-Broad Step (0.6/0.4m), BW (bnt), 50 SDHP (8/5kg)

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 – The CrossFit Games starts this week… Surprise Details for Individual Event 1 (IE1) Released (Video courtesy of CrossFit, Inc.)

Tune in to Games.CrossFit.com, Facebook, YouTube, Twitch, and Pluto TV for live coverage of the CrossFit Games from Tuesday, July 27, through Sunday, Aug. 1. 

For U.S. viewers, the CrossFit Games will also return to CBS Sports with highlights throughout the week and a live two-hour broadcast of the individual finals on Sunday, Aug. 1, from 2-4 p.m. ET

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 280721 

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

Repeat 19 July 2019…

1) Power Clean, Rear Rack Bar, Rear Rack Jerk, OHS

Score = Climb to a Max Day

then…

2) Event 6 of 2016 Regionals – Reebok CrossFit Games http://games.crossfit.com/workouts/regionals/2016

For time:

1,000-m bike (Class Sub with 400 m run)

100-ft. handstand walk (33 m)

10 overhead squats (102kg/70kg)

500-m row (Sub with 50 SDHP – 20kg/13kg)

50 burpee box jump overs (40 reps- 30.5cm/15.25cm, 10 reps- 61cm/30.5cm), (1m wide) Must clear the Box!

5 overhead squats

Time cap – 16:00.

Score = Time/TC plus 1 sec/rep missed

*The box must be moved after every 5 reps. For men, the first 40 reps will be done over a 12-inch box (30.5cm) and the last 10 reps over a 24-inch box (61cm). For the women, the first 40 reps will be done over a 6-inch box (15.25cm) and the last 10 reps over an 18-inch (45 cm) box.

CFA LITE Options:

DB/KB/Light BB sub 25/16kg – 30 OHS/ 10 OHS

BBJO sub – Burpee Broad Jump sub all Bps 1.24/1m

Int1 – 90/60kg, 22.5/15kg, 30m HSW, 20 BBF Bps 30 BBJO clear

Int2 – 80/55kg, 20/15kg, 27m HSW, 30 BBF Bps 20 BBJO clear

Int3 – 70/50kg, 16/12kg, 21m HSW or 7 WW, 40 BBF Bps 10 BBJO clear

Beg1 – 50/30kg, 15/10kg, 7 Half WW, 40 BBF Bps, 10 Bp BSO (61/51cm) or Bp BJ (1/0.8m), 50 SDHP (16/12kg)

Beg2 – 30/20kg, 12/8kg, 40 BBF Bps or Bp BJ (0.8/0.5m), BW (Str) or 7 Scaled WW (1 step), 50 SDHP (12/8kg)

Beg2 – 25/15kg, 8/5kg, 40 BBF Bps or Bp-Broad Step (0.6/0.4m), BW (bnt), 50 SDHP (8/5kg)

CFA LITE Options:

DB/KB/Light BB sub 55/35lb – 30 OHS/ 10 OHS

BBJO sub – Burpee Broad Jump sub all Bps 1.24/1m

Int1 – 200/135lb, 50/35lb, 30m HSW, 20 BBF Bps 30 BBJO clear

Int2 – 175/120lb, 45/35lb, 27m HSW, 30 BBF Bps 20 BBJO clear

Int3 – 155/110lb, 35/25lb, 21m HSW or 7 WW, 40 BBF Bps 10 BBJO clear

Beg1 – 110/65lb, 35/20lb, 7 Half WW, 40 BBF Bps, 10 Bp BSO (61/51cm) or Bp BJ (1/0.8m), 50 SDHP (16/12kg)

Beg2 – 65/45lb, 25/15lb, 40 BBF Bps or Bp BJ (0.8/0.5m), BW (Str) or 7 Scaled WW (1 step), 50 SDHP (12/8kg)

Beg2 – 55/35lb, 15/10lb, 40 BBF Bps or Bp-Broad Step (0.6/0.4m), BW (bnt), 50 SDHP (8/5kg)

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 – The CrossFit Games starts this week… One of the events brings back “The Pig Fip” (Video courtesy of CrossFit, Inc.)

Tune in to Games.CrossFit.com, Facebook, YouTube, Twitch, and Pluto TV for live coverage of the CrossFit Games from Tuesday, July 27, through Sunday, Aug. 1. 

For U.S. viewers, the CrossFit Games will also return to CBS Sports with highlights throughout the week and a live two-hour broadcast of the individual finals on Sunday, Aug. 1, from 2-4 p.m. ET

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 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 – 270721 

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) Strict Pull-ups RM – E90sOn90s for 12 min (8 Rnds)

Score = Total Reps

Goal – 6-12 Reps per Rnd

CFA LITE Options:

Int3 – S-PU (R/B)

Beg1 – S-PU (P/G)

Beg2 – RR (1.5m/1m)

Beg3 – RR (1m/0.5m)

Home-Based – Bent Over Row RM – for Total Max Loading

Score = Total Loading (Sum of Reps x Loading)

1 Rep = 1 kg

NB – Load however you can (i.e. DB/KB/BB)

CFA LITE Options:

Keep loading at a level at which great form can be maintained

then…

2) Complete 3 Rnds of the following FT:

100 DU

600m Run

20 Ring Dips

20 Push-ups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 65 DU; 18 RD

Int2 – 60 DU; 16 S-RD

Int3 – 55 DU; 18 S-RD (R/B)

Beg1 – 75 SU; SD Jumpup or S-RB (B/P)

Beg2 – 65 SU; Run 500m; SPD/Chair Dips (Str)

Beg3 – 55 SU; Run 400m; SPD/Chair Dips (Bnt)

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