Featured Image – Rob rowing hard on the Wall Ball/Rowing Quarter Final CrossFit Games Test!

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 – 230421

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 Pull-ups OR C2B Pull-ups

NB – Kipping and Butterfly to be coached!

Score = For Quality

then…

2) AMRAP 7 min:

10 DB Thrusters (25kgx2/15kgx2)

10 C2B Pull-ups

Rest 3 min

AMRAP 3.5 min

10 DB Thrusters (25kgx2/15kgx2)

10 C2B Pull-ups

Score = Total Reps

CFA LITE Options:

RX – KB 24×2/16x2kg, DB 25×2/15x2kg

RX BOR Sub – 15 BOR (BB/DB/KB/BP) = 10 Reps

Int1 – 22.5×2/15x2kg; 8 C2B PU/ BOR

Int2 – 9 on 22.5×2/15x2kg; 10 PU/ BOR

Int3 – 20×2/12x2kg; 10 PU / BOR

Beg1 – 15×2/10x2kg; 10 PU (P/G) or Jumping PU/ BOR

Beg2 – 12×2/8x2kg; RR (1/0.5m)/ BOR

Beg3 – 8×2/5x2kg; RR (0.5/0m)/ BOR

USA Equivalents – CFA LITE Options:

RX – KB 52/35lb, DB 55lbx2/35lbx2

RX BOR Sub – 15 BOR (BB/DB/KB/BP) = 10 Reps

Int1 – 55×2/35x2lb; 8 C2B PU/ BOR

Int2 – 9 on 55×2/35x2lb; 10 PU/ BOR

Int3 – 45×2/25x2lb; 10 PU / BOR

Beg1 – 35×2/25x2lb; 10 PU (P/G) or Jumping PU/ BOR

Beg2 – 25×2/17x2lb; RR (1/0.5m)/ BOR

Beg3 – 17×2/11x2lb; RR (0.5/0m)/ 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 Image – JP on “Unbroken” Karen!!

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 – 220421

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 5-5-5-5-5 (75% 1RM)

Score = Load

NB – If you missed 2 weeks back do on 5×5 (70% 1RM)

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

then…

2) Complete 3 Rnds of the following:

AMRAP 5 min:

9 Box Step Overs (Farmers Walk) (25kgx2/15kgx2 at 61cm/51cm)

15 Box Jump Overs (61cm/51cm)

21m Handstand Walk

then Rest 2 min

Score = Total Reps

1m = 1 Rep

CFA LITE Options:

WW and Scaled WW – 21.1 stds

Rx – 25kgx2/15kgx2

Box SO sub Farmer’s Walk Lunges

Int1 –     22.5×2/15x2kg; 18m HSW

Int2 –     22.5×2/15kg; 16m HSW

Int3 –     20×2/12x2kg; 12m HSW or 4 WW

Beg1 –   15×2/10x2kg; Box (61/51cm); 4 Half WW

Beg2 –   12×2/8x2kg; Box (61/51cm – Box SO); 4 Scaled Wall Walks

Beg3 –   8×2/5x2kg; Box (51/41cm – Box SO); 21m Bear W (str)

USA Equivalents – CFA LITE Options:

Rx – 55lbx2/35lbx2

Box SO sub Farmer’s Walk Lunges

Int1 – 55×2/35x2lb; 18m HSW

Int2 – 55×2/35x2lb; 16m HSW

Int3 – 45×2/25x2lb; 12m HSW or 4 WW

Beg1 – 35×2/25x2lb; Box (61/51cm); 4 Half WW

Beg2 – 25×2/17x2lb; Box (61/51cm – Box SO); 4 Scaled Wall Walks

Beg3 – 17×2/11x2lb; Box (51/41cm – Box SO); 21m Bear W (str)

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 – Yogan working hard to maintain good form towards the end of a tough WOD… the 2020 CrossFit Games Toes-to-Bar/Lunge Workout!

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 – 200421

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

Scores = For Quality

b) FT:

7 Legless Rope Climb (4.1m)

10 Rope Climb (4.57m)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 3m (no jump)

Int2 – 2m (no jump)

Int3 – 47 Rope PU, 60 Leg Ass R-PU

Beg1 – 21 Rope Pulls (lying – str legs), 30 RP (lying – bnt)

Beg2 – 21 Rope Pulls (lying – bnt legs), 30 RP (sit to stand)

Beg3 – 21 Rope Pulls (sit to stand), 40 Rope Rows (0m)

then…

2) Unbroken Karen – 150 Wall Balls (9.1kg/6.3kg) FT, but Every Time you break complete 3 Wall Walks and 10 Pistols

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

NB – does not include no reps so long as you keep moving!

CFA LITE Options:

RX – WB sub 150 Thruster (25kg/15kg)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg), Pistol (Green/Hold Rings)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 2 WW, Pistol (Hip Crease just above Hor)

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), Half WW, Lunges

Beg2 – 120 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), WW (scaled 21.1 stds), 8 Lunges

Beg3/TC – 100 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Worm Walks, 6 Lunges

USA Equivalents – CFA LITE Options:

RX – WB sub 150 Thruster (55kg/35kg)

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb), Pistol (Green/Hold Rings)

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 2 WW, Pistol (Hip Crease just above Hor)

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), SDHP (35/25lb), Half WW, Lunges

Beg2 – 120 WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), WW (scaled 21.1 stds), 8 Lunges

Beg3 – 100 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), Worm Walks, 6 Lunges

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 – Jodie and Corine on Lunges and Rope Pulls, lying to standing, … the scaled movements for Pistols and Rope Climbing on the CrossFit Games Quarter Finals Test 2!!

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 – 160421

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 Pull-ups OR C2B Pull-ups

NB – Kipping and Butterfly to be coached!

Score = For Quality

then…

2) Last completed 4 Aug 2020…

Complete the following FT:

70 C2B Pull-ups

…BUT at 0 min and every-time you break/fail, complete 9 Burpees as a buy-in before continuing on the C2B Pull-ups

TC – 14 min

Score = Time/TC plus C2B PU Reps missed

CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg

RX BOR Sub – 70 BOR (BB) or 100 BOR (DB/KB/BP)

RX BOR Sub DB/KB/BP – KB 24/16kg or DB 25/15kg

BB BOR Reps = PU Reps

Int1 – 55/36kg; 22.5/15kg; 60 C2B PU/ BOR

Int2 – 53/34kg; 22.5/15kg; 70 PU/ BOR

Int3 – 50/32kg; 20/12kg; 60 PU / BOR

Beg1 – 45/30kg; 15/10kg; 60 PU (P/G) or Jumping PU/ BOR; 6 Bps

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/ BOR; 5 Bps

Beg3 – 25/17kg; 8/5kg; RR (0.5/0m)/ BOR; 4 Bps

CFA LITE Options:

Home sub RX – on 25/16kg (BB/DB/KB/BP)

Int1 – 65/45kg; 45/30kg or 22.5/15kg

Int2 – 60/40kg; 40/25kg or 22.5/15kg

Int3 – 55/38kg; 35/20kg or 20/12kg

Beg1 – 45/30kg; 30/15kg or 15/10kg

Beg2 – 35/25kg; 20/12kg or 12/8kg

Beg3 – 30/20kg; 15/8kg or 8/5kg

CFA LITE Options – USA Equivalents:

Home sub RX – on 55/35lb (BB/DB/KB/BP)

Int1- 145/100lb; 100/65lb or 50/33lb

Int2 – 130/90lb; 90/55lb or 50/33lb

Int3 – 120/85lb; 75/45lb or 45/25lb

Beg1 – 100/65lb; 65/35lb or 35/20lb

Beg2 – 75/55lb; 45/25lb or 25/18lb

Beg3 – 65/45lb; 35/20lb or 18/10lb

then…

3) Handstand Walking – AMRAP for 5 min

Score = Total Distance (m)

CFA LITE Options:

Int1/2 –  same

Int3 – HSW or WW (1 = 3 m)

Beg1 – Half WW (1 = 1.5m)

Beg2 – WW Step-up (21.1 scaled or mod)

Beg3 – BW (str)

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 – We hit the CrossFit Games Quarter Finals Test 5 today!! Short and Spicy!!!!!

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 – 150421

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 Snatch, Snatch – E90sOn90s for 9 min (6 sets) (70-80% of your 1RM Snatch)

Score = Load

NB – drop btwn reps

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

then…

2) CrossFit Games Individual Quarter Finals – Test 5 https://games.crossfit.com/workouts/onlinequalifiers/2021

9-6-3 reps for time of:

Snatches

Burpee box jump-overs

♀ 135 lb. (61kg), 30 in. (76cm)

♂ 185 lb. (83kg), 30 in. (76cm)

Time cap: 7 min

Extended Class TC – 12 min

Score = Time/TC plus 1 sec/rep missed

NB Snatches must be performed facing the box. Box that is 30 inches in height. The top of the box must be at least 15-by-15 inches (38cm x 38cm).

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg (135 lb.), and 83 kg (185 lb.).

CFA LITE Options:

Rx – 83/61kg

Bp BJO sub Bp Broad Jump (1.55m)

Home-based RX – DB/KB/SB/Light BB sub 27-21-15 (25kg/15kg)

Level1 – 80/58kg

Level2 – 75/55kg

Level3 – 73/53kg

Level4 – 70/52kg

Int1 –     68/50kg; 22.5/15kg

Int2 –     65/48kg; 22.5/15kg

Int3 –     58/43kg; 20/12kg; Bp BJO (76/61cm)/Bp BJ (1.55/1.08m)

Beg1 –   50/35kg; 15/10kg; Bp BSO (76/61cm)/Bp BJ (1.24/1m)

Beg2 –   40/30kg; 12/8kg; Bp BSO (61/51cm)/Bp BJ (1/0.8m)

Beg3 –   30/20kg; 8/5kg; Bp BSO (51cm)/Bp Broad Step (0.6m/0.4m)

USA Equivalents – CFA LITE Options:

Rx – 183/134lb

Bp BJO sub Bp Broad Jump (1.55m)

Home-based RX – DB/KB/SB/Light BB sub 27-21-15 (55lb/35lb)

Level1 – 175/130lb

Level2 – 165/120lb

Level3 – 160/118lb

Level4 – 155/115lb

Int1 – 150/110lb; 50/35lb

Int2 – 145/105lb; 50/35lb

Int3 – 125/95lb; 45/25lb; Bp BJO (30/24inch)/Bp BJ (1.55/1.08m)

Beg1 – 110/80lb; 35/25lb; Bp BSO (30/24inch)/Bp BJ (1.24/1m)

Beg2 – 90/65lb; 25/17lb; Bp BJO (24/20inch)/Bp BJ (1/0.8m)

Beg3 – 70/50lb; 17/11lb; Bp BJO (20inch)/Bp Broad Step (0.6m/0.4m)

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 – Test 3 and 4 – 2021 CrossFit Games Individual Quarterfinals (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 – 140421

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 Individual Quarter Finals – Test 4 https://games.crossfit.com/workouts/onlinequalifiers/2021

For max load:

4 Rep Max Front Squat

Time frame: 20 min.

Score = Load (kg)

Notes:

For the leaderboard convert to pounds and round up to the closest pound! Within the 20-minute window, athletes may make as many or as few attempts as they’d like. Athletes must declare the load they are attempting before

starting to lift. After finishing the final lift, remove and film all plates used on the bar to verify the loading.

The athlete’s score will be the load (in lb.) of their heaviest successful set. There is no tiebreak for this event.

Any increases in loading must be at least 1 lb.

CFA LITE Options:

Reduce load so that great form is maintained!

then…

2) CrossFit Games Individual Quarter Finals – Test 3 https://games.crossfit.com/workouts/onlinequalifiers/2021

For time:

120 wall-ball shots

120-cal. row

♀ 14-lb. (6.3kg) ball, 9-ft. (274.3cm) target

♂ 20-lb. (9.1kg) ball, 10-ft. (304.8cm) target

Time cap: 15 min

Extended Class Cap: 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX – WB sub 120 Thruster (25kg/15kg)

RX – Row sub 120 SDHP (20kg/13kg)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg)

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

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), SDHP (16/10kg)

Beg2 – 100 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 100 SDHP (12/8kg)

Beg3/TC – 80 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 80 SDHP (8/5kg)

USA Equivalents – CFA LITE Options:

RX – WB sub 120 Thruster (55kg/35kg)

RX – Row sub 120 SDHP (50/25lb)

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb)

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

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), SDHP (35/25lb)

Beg2 – 100 WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 100 SDHP (25/17lb)

Beg3 – 80 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 80 SDHP (17/11lb)

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 – Coach Anje competing and recovering on the Individual Quarterfinals this past weekend! Good work Coach Anje!! 

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).

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ONLINE WHITEBOARD/COACHING – 130421

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…

2) CrossFit Games Individual Quarter Finals – Test 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

30 GHD sit-ups

3 rope climbs, 15 ft.

30 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.

CFA LITE Options:

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

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

GHD SU sub – Strict 40-30-20-10 W-Sit-up (use DB/KB H-B loads)

Int1 – 22.5/15kg; 40-30-20-10 Pistol; 25-20-15-10 GHD SU or W-SU; 5-4-2-2 RC or T-PU/T-Rows

Int2 – 22.5/15kg; 40-30-20-10 Pistol (Green/Hold Rings); 25-15-10-5 GHD SU or W-SU; 4-3-2-1 RC or T-PU/T-Rows

Int3 – 20/12kg; 40-30-20-10 Pistol (Hip Crease just above Hor); 20-10-10-5 and GHD SU or W-SU; 4-3-2-1 Half RC (no jump) or T-PU/T-Rows

Beg1 – 15/10kg; W-SU; Lunges; 12-10-8-6 Rope Pulls (Ly2Stand – Str) or 36-30-24-18 Jump T-PU/T-Rows

Beg2 – 12/8kg; W-SU; 40-30-20-10 Lunges; 12-10-8-6 Rope Pulls (Ly2Stand – Bnt Hips) or 36-30-24-18 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – 8/5kg; 25-20-15-10 Static Lunge and Sit-ups, 12-10-8-6 Rope Pulls (Sit2Stand) or 36-30-24-18 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 – 40-30-20-15 reps on 55lb/35lb

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

GHD SU sub – Strict 40-30-20-10 W-Sit-up (use DB/KB H-B loads)

Int1 – 50/35lb;  40-30-20-10 Pistol; 25-20-15-10 GHD SU or W-SU; 5-4-2-2 RC or T-PU/T-Rows

Int2 – 50/35lb; 40-30-20-10 Pistol (Green/Hold Rings); 25-15-10-5 GHD SU or W-SU; 4-3-2-1 RC or T-PU/T-Rows

Int3 – 45/25lb; 40-30-20-10 Pistol (Hip Crease just above Hor); 20-10-10-5 and GHD SU or W-SU; 4-3-2-1 Half RC (no jump) or T-PU/T-Rows

Beg1 – 35/20lb; W-SU; Lunges; 12-10-8-6 Rope Pulls (Ly2Stand – Str) or 36-30-24-18 Jump T-PU/T-Rows

Beg2 – 25/15lb; W-SU; 40-30-20-10 Lunges; 12-10-8-6 Rope Pulls (Ly2Stand – Bnt Hips) or 36-30-24-18 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – 15/10lb; 25-20-15-10 Static Lunge and Sit-ups, 12-10-8-6 Rope Pulls (Sit2Stand) or 36-30-24-18 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