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

Featured Video – The CrossFit Games starts this week… Games Central Ep. 07.22: A New Fittest Man on Earth (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 – 260721 

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 5 (75% 1RM) – E2ndMon2ndM for 10 min

Score = Load

Home-Based Sub…repeat of last week!

Squat (weighted) 2 – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

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

Complete 20 reps every 2 min, for max total loading!

CFA LITE Options:

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

then…

2) The New Girl WOD – Ellen…

“Ellen”

3 Rounds for Time:

20 Burpees

21 Dumbbell Snatches (22.5kg/15kg) 50/35 pounds, single dumbbell

12 Dumbbell Thrusters (22.5kgx2/15kgx2) 50/35 pounds, dual dumbbells

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Scaling: Reduce reps and/or loading to complete in 12-15 min. Each set of snatches/thrusters should be completed in 1-2 sets w min rest in btwn.

BBF Bps Std – Step/jump back/up but 2 foot take-off, any landing Db/KB/Bp/Light BB – same loading ;

Int1 – same Rx ;

Int2 – 20/15kg ;

Int3 – 15/10kg (Int CFHQ) ;

Beg1 – 15/10kg; 20 BBF Bp (SO) ;

Beg2 – 10/5kg; 10/7.5kg (12 DB Sn, 9 DB Thr); 10 BBF Bp (SO) (Beg CFHQ) ;

Beg3 – 7.5/5kg; (12 DB Sn, 9 DB Thr) (but 1 DB Thr); 10 BBF Bp (SO)

CFA LITE Options – USA Equivalents:

Db Snatch (any)

DB Snatches – x1 DB; Thrusters – x2 DB’sInt1 – 50lb/35lb

Int2 – 50lb/35lb

Int3 – 45lb/25lb

Beg1 – 35lb/20kg

Beg2 – 25lb/15kg

Beg3 – 15lb/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 – Individual Event 8 (IE8)—2021 NOBULL CrossFit Games … the CrossFit Games starts next week 27 July 2021 (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 – 220721 

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 WOD’s from Thurs 16 July 2021…

1) Complete 4 Rnds of the following FT:

40 Hang Power Snatch (20kg/15kg)

500m Row (or 50 SDHP 20/15kg)

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – Single imp. DB/KB/BP Snatch 20/12kg

Row sub SDHP – use same implement as Snatch

Int1 – same Rx

Beg1 – same Rx but 30 HPS, 400m Row/40 SDHP

Beg2 – 12/7-8kg; 10/7.5kg

Beg3 – 12/7-8kg; 10/7.5kg but 30 HPS, 300Row or 30 SDHP

CFA LITE Options – USA Equivalents:

RX sub – Single imp. DB/KB/BP Snatch 45/25lb

Row sub SDHP – use same implement as Snatch

Int1 – same Rx

Beg1 – same Rx but 30 HPS, 400m Row/40 SDHP

Beg2 – 25lb/15lb

Beg3 – 25lb/15lb but 30 HPS, 300 Row or 30 SDHP

then…

2) Complete 100 Sit-ups FT but when you start (0 min) and everytime you stop to rest/break complete a buy-in of 20 Jumping Airsquats

TC = 10 min

Score = Time/TC plus 1 sec/rep missed on the SU

Equipment Options:

Mat/Towel

CFA LITE Options:

Int1/2/3 – same

Beg1 – 80 SU, 15 Jump AS

Beg2 – 70 SU, 15 AS

Beg3 – 60 SU, 10 AS

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 – As the Finals of the 2021 CrossFit Games nears, CrossFit HQ have just announced the start of the 2021 CrossFit Games Season (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 – 210721 

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 the following AMRAP for 12 min (6 Rnds):

Min 1 – T2B

Min 2 – TNG Power Cleans (70kg/52kg)

Score = Total Reps

CFA LITE Options:

Home sub RX – Multiply DB/KB/Light (25/15kg) Power Clean Reps by 0.7

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65/45kg or 22.5/15kg

Int2 – 60/40kg or 22.5/15kg

Int3 – 55/38kg or 20/12kg

Beg1 – 45/30kg or 15/10kg; HLR (or Lying F2H)

Beg2 – 35/25kg or 12/8kg; HKR (or Lying K2H)

Beg3 – 30/20kg or 8/5kg; Sitting (K2C)

CFA LITE Options – USA Equivalents:

RX BB – 155lb/115lb

Home sub RX – Multiply DB/KB/Light BB (55/35lb) Power Clean Reps by 0.7

Home sub RX – 20 Reps on or Light BB/DB/KB/BP

CFA sub RX – T2B (Lying feet to hands)

Int1 – 145/100lb or 50/35lb

Int2 – 130/90lb or 50/35lb

Int3 – 120/85lb or 45/25lb

Beg1 – 100/65lb or 35/20lb; HLR (or Lying F2H)

Beg2 – 75/55lb or 20/25lb; HKR (or Lying K2H)

Beg3 – 65/45lb or 15/10lb; Sitting (K2C)

then…

2) Complete the following FT:

1609 m Run

40 DB/KB Box Step Overs (35kgx2/25kgx2 at 61cm/51cm)

8 Peg Boards (2.1m)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

PS – Use a combo of KB and DB if DB limited

CFA LITE Options:

DB/KB Box SO sub is 50 Farmers walk Lunges

Peg B sub – Longitudinal Pull-ups (head left right) I.e. L-PU

Int1 – KB 20×2/12x2kg, DB 20×2/12x2kg; 48 PB PU (or 48 L-PU)

Int2 – KB/DB same; 40 PB PU (or 40 L-PU)

Int3 – KB 16/12kg, DB 20×2/10x2kg; 30 PB PU (or 30 L-PU R/B)

Beg1 – KB 16×2/12x2kg, DB 15×2/10x2kg; 40 L-PU (G/P)

Beg2 – Run 1.2km; DB BSO (51cm), KB 12×2/8x2kg, DB 10×2/7.5x2kg, 40 1-Arm Ring Rows

Beg3 – Run 1km; DB BSO (41cm), KB 8×2/5x2kg, DB 7.5×2/5x2kg, 40 1-Arm Ring Rows

CFA LITE Options – USA Equivalents:

DB/KB Box SO sub is 50 Farmers walk Lunges

Peg B sub – Longitudinal Pull-ups (head left right) I.e. L-PU

Int1 – KB 20×2/12x2kg, DB 20×2/12x2kg; 48 PB PU (or 48 L-PU)

Int2 – KB/DB same; 40 PB PU (or 40 L-PU)

Int3 – KB 16/12kg, DB 20×2/10x2kg; 30 PB PU (or 30 L-PU R/B)

Beg1 – KB 16×2/12x2kg, DB 15×2/10x2kg; 40 L-PU (G/P)

Beg2 – Run 1.2km; DB BSO (51cm), KB 12×2/8x2kg, DB 10×2/7.5x2kg, 40 1-Arm Ring Rows

Beg3 – Run 1km; DB BSO (41cm), KB 8×2/5x2kg, DB 7.5×2/5x2kg, 40 1-Arm Ring 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 Video – Games Central Ep. 07.15: Virtual Games & Miles to Madison (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 – 200721 

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) Parallette HSPU (3 Reps for Max Depth) – E2ndMon2ndM for 5 Rnds

Score = Depth (cm)

CFA LITE Options:

Rx to Int3 – Deficit HSPU

Beg1 – Deficit PPU (61cm/Flr)

Beg2 – Deficit PPU (Flr/Kns)

Beg3 – Deficit PPU (Fl/knees)

then…

2) Complete the following Chipper FT:

21m HS Walk (3x Regional Ramp – stairs and return ramp)

42 Wall Balls (13.6kg/9.1kg)

21 Parallette HSPU (25cm/17.5cm)

42 Wall Balls (13.6kg/9.1kg)

21m HS Walk (3x Regional Ramp – stairs and return ramp)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

CFA sub WB/PU RX – WB/sub Thr (25/15kg)

Int1 – WB/sub Thr (25/15kg); 21m Bumper HSW (over 25kg – 2 sets), WB 10/6.3kg, D/HSPU (15/9cm)

Int2 – WB/sub Thr (25/15kg); 21m HSW, WB 10/6.3kg, D/HSPU (3/1.5cm)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg; 21m HSW or 9 WW, 30 HSPU

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 9 Half WW, 42 PPU (61cm/Fl)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); 9 Scaled WW or 42m Bear Walk (Str), 42 PPU (Fl/knees)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); 42m Bear Walk (Bnt), 42 PPU (Fl/knees)

USA Equivalents – CFA LITE Options:

RX WB (30/20lb)

CFA sub WB/PU RX – WB/sub Thr (55/35lb)

Int1 – WB/sub Thr (55/35lb); 21m Bumper HSW (over 25kg – 2 sets), WB 20/14lb, D/HSPU (15/9cm)

Int2 – WB/sub Thr (55/35lb); 21m HSW, WB 20/14lb, D/HSPU (3/1.5cm)

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb; 21m HSW or 9 WW, 30 HSPU

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/20kg); 9 Half WW, 42 PPU (61cm/Fl)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb); 9 Scaled WW or 42m Bear Walk (Str), 42 PPU (Fl/knees)

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb); 42m Bear Walk (Bnt), 42 PPU (Fl/knees)

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 – Miles to Madison Ep. 21.01: Rich Froning, Haley Adams and Jonne Koski
– the CrossFit Games Finals happen at the end of July… catch the latest updates in the above 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 – 170721 

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) Repeat – last completed 7 April 21

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

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