Featured Image – Coach Thando recovering after CrossFit Games Quarter Finals Test 1… it’s your turn today ladies and gents!!

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 – 120421

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 – Kipping Handstand Push-ups

b) Practice – Double-Unders/Single-Unders

Scores = Both For Quality

then…

2) CrossFit Games Individual Quarter Finals – Test 1 https://games.crossfit.com/workouts/onlinequalifiers/2021

For total time:

3 rounds of:

10 strict handstand push-ups

10 dumbbell hang power cleans

50 double-unders

Rest 1 min., then:

3 rounds of:

10 kipping handstand push-ups

10 dumbbell shoulder-to-overheads

50 double-unders

♀ 35-lb. dumbbells (2×22.5kg)

♂ 50-lb. dumbbells (2x15kg)

Time cap: 10 min

CLASS EXTENDED TIME-CAP 15 min

Score = Time/TC plus 1 sec/rep missed

Nb – RECORD SCORE FOR 10 MINUTES IF YOU HIT THE TIME CAP – THEN NOTE YOUR TIME OR REPS COMPLETED AT THE EXTENDED TIME CAP OF 15 MIN!

CFA LITE Options:

Home sub RX – on 22.5/16kg (BB/DB/KB/BP)

Int1 – 22.5/15kg, 45 DU

Int2 – 22.5/15kg, S-HSPU (1/2 Abm), 40 DU

Int3 – 20/12kg, S-HSPU (2/4 Abm), 35 DU

Beg1 – 15/10kg, PPU (61cm/51cm), SU

Beg2 – 12/8kg, PPU (51cm/Flr), SU

Beg3 – 8/5kg, PPU (Flr/Kns), SU

CFA LITE Options – USA Equivalents:

Home sub RX – on 50/35lb (BB/DB/KB/BP)

Int1- 50/33lb, 45 DU

Int2 – 50/33lb, S-HSPU (1/2 Abm), 40 DU

Int3 – 45/25lb, S-HSPU (2/4 Abm), 35 DU

Beg1 – 35/20lb, PPU (61cm/51cm), SU

Beg2 – 25/18lb, PPU (51cm/Flr), SU

Beg3 – 18/10lb, PPU (Flr/Kns), 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 – The Individual’s Quarter Finals of the CrossFit Games, take place this coming weekend! The top 10% from each continent fight it out to qualify for the Semi-finals of their respective continents!!

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 – 060421

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 (70% 1RM)

Score = Load

then…

2) AGOQ 2019 – WORKOUT 4 https://games.crossfit.com/workouts/onlinequalifiers/2019/4

Complete as many rounds as possible in 8 minutes of:

45 thrusters (43kg/29kg)

45 toes-to-bars

45 cleans (43kg/29kg)

45 chest-to-bar pull-ups

Score = Total Reps

Ages 16-17 and 35-54:

43kg/29kg (95/65lb)

Ages 14-15:

34/25kg (75/55lb)

Ages 55+:

34/25kg (75/55lb) and Pull-ups (Chin)

NB Clean is any clean

CFA LITE Options:

Int1/2/3 – Same

Beg1 – 35kg/22kg, HLR, PU (P/G)

Beg2 – 20kg/12kg, HKR, RR (50/25cm)

CFA LITE Options – USA Equivalents:

Int1/2/3 – Same

Beg1 – 75/50lb, HLR, PU (P/G)

Beg2 – 45/25lb, HKR, RR (50/25cm)

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 – Tara and James working hard on Open Workout 21.2!!

REMINDER – Classes resume 5:30 am Tuesday morning!!

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 – 050421

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

Home-Based Workout for this Easter Monday!

1) AMRAP the following for 20 min:

2-4-6-8-10- etc.. Wall Walks

10-20-30-40-50- etc.. Air Squats

20-40-60-80-100- etc.. DU

Score = Total Reps

CFA LITE Options:

WW and Scaled WW – 21.1 stds

HB sub – DU – Jump Dble Clap or SU – Jump Clap

Int1/2/3 – same 99/69kg; 22.5/15kg; 18m HSW

Beg1 –   Scaled WW, SU

Beg2 –   Bear Walk (str), SU

Beg3 –   Bear Walk (bnt), 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

REMINDER – No Class over the Easter Weekend… Classes resume Tuesday 5:30am

ENJOY YOUR TIME WITH FAMILY AND FRIENDS!

Featured Image – Tara on Jumping Bar Muscle-ups!!

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 – 030421

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) Home-based WOD:

Run 3 km for time but EMOM complete 5 Sit-ups, 5 Push-ups, 5 Jumping Lunges until 3km completed!

Score = For Time

EMOM – Every minute on the minute complete the SU, PU, J-L.

CFA LITE Options:

Int1/2/3 – Same

Beg1 – 3 PU, 3 SU, 3 Step-lunges EMOM

Beg2 – 2km Run, 3 PU (Ts)/3 PU (Kns up, Ts down), Step Lunges

Beg3 – 2km Run, 3 PU (Kns), Step or Static 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 – “He was despised and rejected by men, a man of sorrows and acquainted with grief; and as one from whom men hide their faces he was despised, and we esteemed him not. Surely he has borne our griefs and carried our sorrows; yet we esteemed him stricken, smitten by God, and afflicted. But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed.”

Isaiah 53:3-5 ESV (Image courtesy of YouVersion)

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 – 020421

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS

Foam Roll/Trigger/Warm-up/Mobilise/Activate

REMINDER – No Class over the Easter Weekend… Classes resume Tuesday 5:30am

Enjoy your time with family and friends!

Home-based WOD ..similar to WOD 19 April 2019…

1) AMRAP the following for 30 min:

50m Burpee Broad Jump

50m HS Walk

50 Airsquats

500m Run

Score = Total Reps

1 Rnd = 200 Reps

HSW 1m = 1 Rep

Run 10m = 1 Rep (I.e. 10x50m or 20x25m Shuttles if space limited)

CFA LITE Options:

Int1 – Same

Int2 – HSW 35m

Int3 – HSW 25m or 8 WW

Beg1 – 8 Half WW

Beg2 – 20min, Bear Crawl (Str), Bp Broad Step

Beg3 – 20min, Bear Crawl (Bent), Bp Broad Step

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 – Rejoyce and Kerri both working hard on the DB Snatches of Open Workout 21.2.

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 – 010421

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) Drop Snatch (Bar only) 3 – EMOM 3

Score = For Quality

b) Tall Snatch (Bar only) 3 – EMOM 3

Score = For Quality

Straight into…

c) Hang Snatch (squat) 2 – E90sOn90s for 9 min (6 sets) (Count sets >70% 1RM, Max Day)

*Progress from last week!

NB – drop btwn reps

Score = Load

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

then…

2) Complete 4 Rnds of:

500m Row

8 Muscle-ups

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub Rowing 20/12kg ; HB sub for MU (DB/KB/BP/BB) 24 BOR on 20kg/12kg plus Push-ups

Pull-ups/RR – Double Reps (i.e. 16 plus Push-ups)

Int1 – 5 MU or BOR,PU

Int2 – B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR,PU

Int3 – B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR,PU

Beg1 – 16/10kg; 16 PU (G/P)/16/12PU (ts) or BOR,16/12PU (both Toes)

Beg2 – 12/8kg; 16 RR (1/0.5m)/(12 M-Ts; 16 W-kns) or BOR,PU (12 M-Ts; 16 W-kns)

Beg3 – 8/5kg; 16 RR (1/0.5m)/PU (12 both Kns) or BOR,PU (12 both Kns)

CFA LITE Options – USA Equivalents:

RX sub Rowing 45/25lb ; HB sub for MU (DB/KB/BP/BB) 24 BOR on 45/25lb plus Push-ups

Pull-ups/RR – Double Reps (i.e. 16 plus the Push-ups)

Int1 – 5 MU or BOR,PU

Int2 – B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR,PU

Int3 – B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR,PU

Beg1 – 35/22lb; 16 PU (G/P)/16/12PU (ts) or BOR,16/12PU (both Toes)

Beg2 – 26/17lb; 16 RR (1/0.5m)/(12 M-Ts; 16 W-kns) or BOR,PU (12 M-Ts; 16 W-kns)

Beg3 – 17/11lb; 16 RR (1/0.5m)/PU (12 both Kns) or BOR,PU (12 both 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