Featured Video – Eva completed her CrossFit Level 2 Coaching Certification this past weekend in Cape Town… In shot with CrossFit HQ Staff … Chris Oman (left) and Chad Theron (right). Great work Eva!!!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, 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 @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 180521

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 Rope Climbing

b) Practice Power Clean to Back Rack 2-2-2-2 Building to load for workout!

Scores = Both for Quality

then…

2) The HERO Wod Brian –

This undated family photo, provided by the U.S. Navy shows Special Warfare Operator Chief Petty Officer, Brian R. Bill, 31, of Stamford, Conn. Bill was killed along with other SEALS in the Afghan Helicopter crash on Saturday, Aug. 6, 2011. (AP Photo/US Navy)

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

This Hero WOD was first posted as the workout of the day on the CrossFit Main Site on Tuesday, May 15, 2012 (120515)

3 Rounds For Time:

5 Rope Climbs (15 ft)

25 Back Squats (185/135 lb)

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

NB – Back Squats – take bar from floor!!

Only use rack for injuries and if dangerous (drop 1 level of scaling if a rack is used)

RC 15 ft. – 4.57m

CFA LITE Options:

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

DB/KB/SB/Light BB sub 40 Reps on 25kg/15kg or level

Rx – 84/61kg; 25/15kg

Level1 – 80/58kg; 22.5/15kg; 5 RC or T-PU/T-Rows

Level2 – 76/55kg; 22.5/15kg; 5 RC or T-PU/T-Rows

Level3 – 74/53kg; 22.5/15kg; 5 RC or T-PU/T-Rows

Level4 – 71/52kg; 22.5/15kg; 5 RC or T-PU/T-Rows

Int1 –     70/50kg; 22.5/15kg; 5 RC or T-PU/T-Rows

Int2 –     67/50kg; 22.5/12kg; 4 RC or T-PU/T-Rows

Int3 –     60/43kg; 20/12kg; 4 RC or 36 Leg Assist. R-PU; T-PU/T-Rows

Beg1 –   50/37kg; 15/10kg; 18 Rope Pulls (Ly2Stand – Str) or 36 Jump or T-PU/T-Rows

Beg2 –   42/30kg; 12/8kg; 18 Rope Pulls (Ly2Stand – Bnt Hips) or 36 T-Ring Rows (1/0.5m)/T-Rows

Beg3 –   35/25kg; 8/5kg; 18 Rope Pulls (Sit2Stand) or 36 T-Ring Rows (0.5/0m)/T-Rows

CFA LITE Options – USA Equivalents:

Rx – 185/135lb

Level1 – 175/130lb; 50/35lb; 5 RC or T-PU/T-Rows

Level2 – 165/120lb; 50/35lb; 5 RC or T-PU/T-Rows

Level3 – 160/120lb; 50/35lb; 5 RC or T-PU/T-Rows

Level4 – 157/115lb; 50/35lb; 5 RC or T-PU/T-Rows

Int1 –     153/110lb; 50/35lb; 5 RC or T-PU/T-Rows

Int2 –     150/110lb; 50/35lb; 4 RC or T-PU/T-Rows

Int3 –     130/95lb; 45/25lb; 4 RC or 36 Leg Assist. R-PU; T-PU/T-Rows

Beg1 –   110/80lb; 35/20lb; 18 Rope Pulls (Ly2Stand – Str) or 36 Jump or T-PU/T-Rows

Beg2 –   95/65lb; 25/15lb; 18 Rope Pulls (Ly2Stand – Bnt Hips) or 36 T-Ring Rows (1/0.5m)/T-Rows

Beg3 –   75/55lb; 15/10lb; 18 Rope Pulls (Sit2Stand) or 36 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 Image – From left, Ash and Matt on  Single-Unders during a tough monostructural metabolic conditioning working to build cardiovascular endurance and stamina! 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, 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 @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 150521

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

Compare as Repeat from 14 Jan 21…

1) Power Clean and Push Jerk 2 – EMOM for 10 min

Score = Load

Home-Based – Power Clean and Push Jerk RM – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

then…

2) Complete the following for Max Reps:

AMRAP 7 min:

4 Muscle-ups

4 Thrusters (60kg/40kg)

Rest 3 min

AMRAP 7 min:

4 Muscle-ups

6 Power Clean and Push Jerk (or Push press) (60kg/40kg)

Score = Total Reps

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 7 Reps on Thr; 6 Reps on PC, PJ and BOR sub 12 Reps (25kg/15kg) and 4 Push-ups

Int1 – 55/36kg; 22.5/15kg; 3 MU or BOR, PU

Int2 – 53/34kg; 22.5/15kg; 4 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

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

Beg1 – 45/30kg; 15/10kg; PU (G/P),4/3 Push-up or BOR,PU

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 3 PU/4 PU (kns) or BOR, PU

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 4 PU(kns)/3 PU (kns) or BOR, PU

CFA LITE Options – USA Equivalents:

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – 7 Reps on Thr; 6 Reps on PC, PJ (55/35lb)

Int1 – 120/80lb; 50/35lb; 3 MU or BOR, PU

Int2 – 115/75lb; 50/35lb; 4 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – 110/70lb; 45/25lb; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – 100/65lb; 35/20lb; PU (G/P),4/3 Push-up or BOR,PU

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m), 3 PU/4 PU (kns) or BOR, PU

Beg3 – 55/35lb; 15/10lb; RR (1/0.5m), 4 PU(kns)/3 PU (kns) or BOR, PU

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 – Kevin keeping his eye on his Wall Ball, while JP takes a short rest in the background!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, 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 @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 120521

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) Power Clean 2 – E90sOn90s for 12 min (8 Rnds) (Start 60% 1RM, Climb to Heavy Load) 

Score = Load

NB – Dropping btwn 1st and 2nd rep allowed!

Home-Based –

For Single-arm or Light BB/BP/SB ; Complete Single-arm – non-dominant first then dominant.

Choose an unbroken rep range btwn 3-8 reps each side!

Score – for quality today!

CFA LITE Options:

Keep loading so that great form can be maintained!

Subs – See below

then…

2) AGOQ CrossFit Games 2021 – EVENT 3 https://games.crossfit.com/workouts/onlinequalifiers/2021

For time:

75 cleans

300 double-unders

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

NB – any clean!

AGOQ Workout Variations:

14-15 (I3 these Teenagers only)

♀ 55 lb.

♂ 75 lb.

16-17, 35-54 (Occupational Games) (RX)

♀ 95 lb.

♂ 135 lb.

55+ (I3 Masters only)

♀ 65 lb.

♂ 95 lb.

The official weight is in pounds. For your convenience,

the minimum acceptable weights in kilograms are 25 kg

(55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg (95 lb.), and 61

kg (135 lb.).

CFA LITE Options:

RX – Single-arm sub (DB/KB/B-Pack) or light BB 125 reps 25kg/15kg

Int1 – 55/38kg, 22.5/15kg, 270 DU

Int2 – 50/35kg, 22.5/15kg, 240 DU

Int3 – 43/30kg, 20/12kg, 210 DU

Beg1 – 35/25kg, 15/10kg, 300 Su

Beg2 – 25/17kg, 10/7.5kg, 270 SU

Beg3 – 20/12kg, 7.5/5kg, 240 SU

CFA LITE Options – USA Equivalents:

RX – BB 135/95lb

RX – Single-arm sub (DB/KB/B-Pack) or light BB 125 reps 55/35lb

Int1 – 120/85lb, 50/35lb, 270 DU

Int2 – 110/75lb, 50/35lb, 240 DU

Int3 – 95/65lb, 45/25lb, 210 DU

Beg1 – 75/55lb, 35/20lb, 300 SU

Beg2 – 55/35lb, 20/15lb, 270 SU

Beg3 – 45/25lb, 15/10lb, 240 SU

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 –  Long time CrossFit Algoa and AFL Athlete, Eva (@evainsa), working hard and smart on Event 3 of the Reebok CrossFit Games Age Group Online Qualifyer – The top 10% in the world, for each age group, fought it out for a place to the Reebok CrossFit Games finals this past weekend!  

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

ONLINE WHITEBOARD/COACHING – 110521

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 Rope Climbing

b) Practice Pistol Squats

Scores = Both for Quality

then…

NB – This is basically the same workout as Test 2 for the Individual Quarter final testing but excludes the last round of 30/3/30. TC remains the same… if you finished before the Time Cap on 13th April (12th April AFL athletes) then increase the level of difficulty. If you were RX (include the extra Rnd of 30 if need be) or if you did not finish then beat your previous score!

2) AGOQ CrossFit Games 2021 – EVENT 2 https://games.crossfit.com/workouts/onlinequalifiers/2021

For total time:

60 GHD sit-ups

6 rope climbs, 15 ft.

60 alternating single-leg squats

50 GHD sit-ups

5 rope climbs, 15 ft.

50 alternating single-leg squats

40 GHD sit-ups

4 rope climbs, 15 ft.

40 alternating single-leg squats

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

RC 15 ft. – 4.57m

Scaling:

Reduce as indicated below!

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

AGOQ Workout Variations:

14-15

Sit-ups

16-17, 35-54 (Occupational Games)

GHD sit-ups

55+

♀ Sit-ups; weighted box step-ups, 14-lb. (6.3kg) ball, 20-in. (51cm) box

♂ Sit-ups; weighted box step-ups, 20-lb. (9.1kg) ball, 24-in. (61cm) box

CFA LITE Options:

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 40-30-20 reps on 25kg/15kg

B1 – Jump T-PU (set grip 3/4 of forearm…not half)

GHD SU sub – Strict 40-30-20 W-Sit-up (use DB/KB H-B loads)

Int1 – 22.5/15kg; 40-30-20 Pistol; 25-20-15 GHD SU or W-SU; 5-4-2 RC or T-PU/T-Rows

Int2 – 22.5/15kg; 40-30-20 Pistol (Green/Hold Rings); 25-15-10 GHD SU or W-SU; 4-3-2 RC or T-PU/T-Rows

Int3 – 20/12kg; 40-30-20 Pistol (Hip Crease just above Hor); 20-10-10 and GHD SU or W-SU; 4-3-2 Half RC (no jump) or T-PU/T-Rows

Beg1 – 15/10kg; W-SU; Lunges; 12-10-8 Rope Pulls (Ly2Stand – Str) or 36-30-24 Jump T-PU/T-Rows

Beg2 – 12/8kg; W-SU; 40-30-20 Lunges; 12-10-8 Rope Pulls (Ly2Stand – Bnt Hips) or 36-30-24 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – 8/5kg; 25-20-15 Static Lunge and Sit-ups, 12-10-8 Rope Pulls (Sit2Stand) or 36-30-24 T-Ring Rows (0.5/0m)/T-Rows

CFA LITE Options – USA Equivalents:

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 40-30-20 reps on 55lb/35lb

B1 – Jump T-PU (set grip 3/4 of forearm…not half)

GHD SU sub – Strict 40-30-20 W-Sit-up (use DB/KB H-B loads)

Int1 – 50/35lb;  40-30-20 Pistol; 25-20-15 GHD SU or W-SU; 5-4-2 RC or T-PU/T-Rows

Int2 – 50/35lb; 40-30-20 Pistol (Green/Hold Rings); 25-15-10 GHD SU or W-SU; 4-3-2 RC or T-PU/T-Rows

Int3 – 45/25lb; 40-30-20 Pistol (Hip Crease just above Hor); 20-10-10 and GHD SU or W-SU; 4-3-2 Half RC (no jump) or T-PU/T-Rows

Beg1 – 35/20lb; W-SU; Lunges; 12-10-8 Rope Pulls (Ly2Stand – Str) or 36-30-24 Jump T-PU/T-Rows

Beg2 – 25/15lb; W-SU; 40-30-20 Lunges; 12-10-8 Rope Pulls (Ly2Stand – Bnt Hips) or 36-30-24 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – 15/10lb; 25-20-15 Static Lunge and Sit-ups, 12-10-8 Rope Pulls (Sit2Stand) or 36-30-24 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 Image – Dave and Eva completed the Age Group Online Qualifyer for the CrossFit Games this past weekend! Top 10% in the World fight it out for the top 20 places to qualify for each Masters/Teenage Division of the CrossFit Games 2021 (Featured Video courtesy of CrossFit, Inc.).

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, 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 @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 100521

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 HSPU and DB Push Press

Score = For Quality

NB – Big Kip and Leg Drive to save Shoulders!

then…

2) AGOQ CrossFit Games 2021 – EVENT 1 https://games.crossfit.com/workouts/onlinequalifiers/2021

5 rounds for time:

15 handstand push-ups

15 dumbbell shoulder-to-overheads

15-cal. row

TC – 20 m in

Score = Time/TC plus 1 sec/rep missed

Workout Variations:

14-15 (I3)

♀ 20-lb. dumbbells

♂ 35-lb. dumbbells

16-17, 35-54 (Occupational Games) (RX)

♀ 35-lb. dumbbells

♂ 50-lb. dumbbells

55+ (I3)

♀ 20-lb. dumbbells, perform handstand push-ups to a

2-in. riser

♂ 35-lb. dumbbells, perform handstand push-ups to a

2-in. riser

The official weight is in pounds. For your convenience,

the minimum acceptable weights in kilograms are 10 kg

(20 lb.), 15 kg (35 lb.), and 22.5 kg (50 lb.).

CFA LITE Options:

RX sub – DB/KB – 22.5kg/15kg x2 Or HB BB Sub 45/30kg

Row Sub – SDHP (20/12kg)

Int1 – 12 HSPU; 22.5/15kg x2

Int2 – 1/2 Abm; 22.5/15kg x2

Int3 – 2/3 Abm; 20/12kg x2

Beg1 – PPU (61cm/Flr); 15/10kg x2; SDHP 16/10kg

Beg2 – PPU (Flr/Kns 51cm); 12/8kg x2; SDHP 12/8kg

Beg3 – PPU (Kns 51cm/Kns); 8/5kg x2; SDHP 8/5kg

CFA LITE Options – USA Equivalents

RX sub – DB/KB – 50/35lb x2 Or HB BB Sub 100/70lb x2

Row Sub – SDHP 45/25lb

Int1 – 12 HSPU; 50/35lb x2

Int2 – 1/2 Abm; 50/35lb x2

Int3 – 2/3 Abm; 45/25lb x2

Beg1 – PPU (61cm/Flr); 35/20lb x2; SDHP 16/10kg

Beg2 – PPU (Flr/Kns 51cm); 20/25lb x2; SDHP 12/8kg

Beg3 – PPU (Kns 51cm/Kns); 15/10lb x2; 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 Image – HERO WOD – The Lyon: Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members. (Featured Image courtesy of CrossFit, Inc.).

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, 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 @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 080521

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 – Drill Specific Movements Below!

Score = For Quality

then…

2) HERO WOD – The Lyon

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

5 Rounds for Time of:

7 Squat Cleans (75kg/52kg)

7 Shoulder-to-Overheads (75kg/52kg)

7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest between rounds

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX Bp C2B PU sub – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 25/15kg or 10 on BB Loadings PLUS 7 Bps

RX – 15 Reps Single-arm (DB/KB/B-Pack) or light BB (25kg/15kg)

Int1 –     62/43kg; 22.5/15kg; 6 BP C2B PU/BOR

Int2 –     60/42kg; 22.5/15kg; 5 BP C2B PU/BOR

Int3 –     53/35kg; 20/12kg; 7 BP PU/BOR

Beg1 –   45/30kg; 15/10kg; 7 C2B PU (P/G)/BOR PLUS 7 Bps

Beg2 –   38/25kg; 12/8kg; 10 RR (1.5m/1m)/BOR PLUS 7 Bps

Beg3 –   30/20kg; 8/5kg; 10 RR (1m/0.5m)/BOR PLUS 7 Bps

CFA LITE Options – USA Equivalents:

RX – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 55/35lb or 10 on BB Loadings PLUS 7 Bps

RX – 15 Reps Single-arm (DB/KB/B-Pack) or light BB (25kg/15kg)

Rx –        165/115lb

Int1 –     135/95lb; 50/35lb; 6 BP C2B PU/BOR

Int2 –     130/90lb; 50/35lb; 5 BP C2B PU/BOR

Int3 –     115/80lb; 45/25lb; 7 BP PU/BOR

Beg1 –   100/70lb; 35/20lb; 7 C2B PU (P/G)/BOR PLUS 7 Bps

Beg2 –   80/55lb; 25/15lb; 10 RR (1.5m/1m)/BOR PLUS 7 Bps

Beg3 –   65/45lb; 20/10lb; 10 RR (1m/0.5m)/BOR PLUS 7 Bps

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 – Joseph going overhead with some Thrusters!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, 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 @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 070521

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) Kipping HSPU RM – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Reps

CFA LITE Options:

Int1 – HSPU

Int2 – HSPU (1/2 Abm)

Int3 – HSPU (2/3 Abm)

Beg1 – PPU (61/51cm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Kns 15cm el)/PPU (kns)

then…

2) AGOQ 2020 Event 4 https://games.crossfit.com/workouts/onlinequalifiers/2020/4

3 Rounds FT:

9 Bar Muscle-up

18 Toes to Bar

TC – 12 min

Score = Time/Time Cap plus 1 sec/rep missed

EVENT VARIATIONS –

Ages 55 Perform C2B PU

CFA LITE Options:

Home-sub B-MU – BOR 25 Reps (25kg/15kg)

T2B Sub – Lying Ft to Hands

Int1 – 6 B-MU/BOR 22.5/15kg

Int2 – 4 B-MU/BOR 22.5/15kg, 16 T2B

Int3 – 9 B-MU (B/P)/BOR 20/12kg or J-MU, 14 T2B

Beg1 – 9 PU (P/G)/BOR 15/10kg; 9/6 Push-ups, 18 HLR (or Lying F2H)

Beg2 – 9 RR (1/0.5m)/BOR 12/8kg; 6 PU/9 PU (kns), 18 HKR (or Lying K2H)

Beg3 – 9 RR (0.5/0m)/BOR 8/5kg; 6/9 PU (kns), 18 Sit-ups (or Sitting K2C)

CrossFit Algoa LITE Options – USA Equivalents:

Home-sub B-MU – BOR 25 Reps (25kg/15kg)

T2B Sub – Lying Ft to Hands

Int1 – 6 B-MU/BOR 50/35lb

Int2 – 4 B-MU/BOR 50/35lb, 16 T2B

Int3 – 9 B-MU (B/P)/BOR 45/25lb or J-MU, 14 T2B

Beg1 – 9 PU (P/G)/BOR 35/20lb; 9/6 Push-ups, 18 HLR (or Lying F2H)

Beg2 – 9 RR (1/0.5m)/BOR 25/20lb; 6 PU/9 PU (kns), 18 HKR (or Lying K2H)

Beg3 – 9 RR (0.5/0m)/BOR 20/10lb; 6/9 PU (kns), 18 Sit-ups (or 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