Featured Image – T-minus 4 days to the start of the Open and workout 21.1. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Visit https://games.crossfit.com/ for more info and to sign-up!

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 – 080321

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, LITE and HOME WOD

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

1) T/Challenge Re-Test:

Test 1 T/Challenge – Complete 2 Rnds of the following for Max Reps:

Min 1,2 – Power Cleans

Min 3,4 – Clusters

Min 5,6 – Push Jerks

Rest 3 min

Score = Total Reps

CFA LITE Options:

RX – 52/36kg

Int1 – 47/32kg

Int2 – 43/30kg

Int3 – 40/28kg

Beg1 – 35/25kg

Beg2 – 25/17kg

Beg3 – 20/12kg

CFA LITE Options – USA Equivalents:

RX – 115/80lb

Int1 – 105/70lb

Int2 – 95/65lb

Int3 – 90/60lb

Beg1 – 75/55lb

Beg2 – 55/35lb

Beg3 – 45/25lb

Home-based – Same workout but with DB’s with following loads…

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 25kg/15kg

Int1 – same Rx

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

CFA LITE Options – USA Equivalents:

RX sub – DB/KB/BP/Light BB – 55/35lb

Int1 – same Rx

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/25lb

Beg3 – 15/10lb

then…

2) Progression from 8 Feb 21 …

Complete 75 Back Squats FT (102kg/70kg) but every time you break by stopping or re-racking, complete 5 BB Facing Burpees!

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

BBF Bps Std – jump/step back/up but 2 foot take-off

Int1 – 90/60

Int2 – 80/55

Int3 – 70/50; 4 BBF Bps

Beg1 – 60/40; 3 BBF Bps

Beg2 – 45/30; 3 BBF Bps (SO)

Beg3 – 35/20; 2 BBF Bps (SO)

CFA LITE Options – USA Equivalents:

BBF Bps Std – jump/step back/up but 2 foot take-off

RX – 220/155lb

Int1 – 200/155lb

Int2 – 185/130lb

Int3 – 160/108lb; 4 BBF Bps

Beg1 – 130/90lb; 3 BBF Bps

Beg2 – 100/65lb; 3 BBF Bps (SO)

Beg3 – 80/45lb; 2 BBF Bps

Home-Based – Complete 125 Back Squats FT (25kg/15kg) but every time you break by stopping or re-racking, complete 5 BB Facing Burpees!

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

BBF Bps Std – jump/step back/up but 2 ft take-off, any ft landing

RX sub – DB/KB/BP/Light BB – 100 Reps on 25kg/15kg

Int1 – same Rx

Int2 – 22.5/15kg

Int3 – 20/12kg; 4 BBF Bps

Beg1 – 15/10kg; 4 BBF Bps

Beg2 – 12/8kg; 3 BBF Bps (SO)

Beg3 – 8/5kg; 2 BBF Bps (SO)

CFA LITE Options – USA Equivalents:

BBF Bps Std – jump/step back/up but 2 ft take-off, any ft landing

RX sub – DB/KB/BP/Light BB – 100 Reps on 55/35lb

Int1 – same Rx

Int2 – 50/35lb

Int3 – 45/25lb; 4 BBF Bps

Beg1 – 35/20lb; 4 BBF Bps

Beg2 – 20/25lb; 3 BBF Bps (SO)

Beg3 – 15/10lb; 2 BBF Bps (SO)

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 – Repost from @crossfitgames instagram

・・・

Semifinals are the new Regionals

@CrossFit has partnered with a series of event organizers to host the 2021 CrossFit Semifinals. As a brand new phase of the CrossFit Games season, the Semifinals will serve as the final hurdle for individual athletes and teams hoping to qualify for the 2021 CrossFit Games.

The 2021 Semifinals will take place over four consecutive weekends in May and June. Exact competition dates for each Semifinal event will be published on the CrossFit Games website.

North America

@atlasgames.ca

@midatlanticcrossfitchallenge

@thegranitegames

@thewestcoastclassic

Europe

@germanthrowdown

@crossfitlowlandsthrowdown

Oceania

@torianpro

Asia

@asiainvitational

South America

@brazilcrossfitchamp

Africa

@fittestincapetown

Each Semifinal event will host 30 men, 30 women, and 20 teams who emerge from the second stage of the season, the online Quarterfinals, on that continent. Each continent will host at least one Semifinal event and will send at least one man, one woman, and one team from that continent to the CrossFit Games.

It all starts with the CrossFit Open. Register today at Games.CrossFit.com.

#CrossFitGames #CrossFit #Fitness #Sports #FittestonEarth #CrossFitCommunity

(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 

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

ONLINE WHITEBOARD/COACHING – 060321

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, LITE and HOME WOD

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

1) Practice Muscle-ups (Rings)

Score = For Quality

then…

2) Reebok CrossFit Games – Open Workout 20.5

Go view the announcement at: https://games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5

WORKOUT 20.5

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots

♀14-lb. ball to 9 ft.

♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)

♀14-lb. WB, 9ft

♂20-lb. WB, 10ft

Scaled (Ages 16-54)

♀PU, 10-lb. WB, 9ft

♂PU, 14-lb. WB, 10ft

Teenagers 14-15

♀10-lb. WB, 9ft

♂14-lb. WB, 9ft

Scaled Teenagers 14-15

♀PU, 10-lb. WB, 9ft

♂PU, 14-lb. WB, 9ft

Masters 55+

♀C2B PU, 10-lb. WB, 9ft

♂C2B PU, 20-lb. WB, 9ft

Scaled Masters 55+

♀J-C2B PU, 10lb. WB, 8ft

♂J-C2B PU, 14lb. WB, 8ft

FOR ITENSITY

Rx’d (Ages 16-54) – 20-lb. WB, 10ft/14-lb. WB, 9ft

Scaled (Ages 16-54) – PU, 14-lb. WB, 10ft/PU, 10-lb. WB, 9ft

Teenagers 14-15 – 14-lb. WB, 9ft/10-lb. WB, 9ft

Scaled Teenagers 14-15 – PU, 14-lb. WB, 9ft/PU, 10-lb. WB, 9ft

Masters 55+

C2B PU, 20-lb. WB, 9ft/C2B PU, 10-lb. WB, 9ft

Scaled Masters 55+

J-C2B PU, 14lb. WB, 8ft/J-C2B PU, 10lb. WB, 8ft

CFA LITE Options:

BB or Single-arm BOR 120 reps (DB/KB/B-Pack) on 25/15kg and 120 Thruster sub WB (same load)

Row sub SDHP (20/12kg) 1 Rep is 1 Cal

Int1 – 30 M-Up; same Rx

Int2 – 40 B-MU (R/B) or Jump B-MU (Bar @ Chin); Thr (22.5/15kg)

Int3 – 40 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone); Th (20/12kg)

Beg1 – J-C2B or Pull-ups, 6.3/4.5kg to 10/9 ft; Th (15/10kg) (CFHQ Scaled – PU)

Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft); Th (12/8kg)

Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft); Th (8/5kg)

USA Equivalents – CFA LITE Options:

BB or Single-arm BOR 120 reps (DB/KB/B-Pack) on 55/35lb and 120 Thruster sub WB (same load)

Int1 – 30 M-up; same Rx

Int2 – 40 B-MU (R/B) or Jump B-MU (Bar @ Chin)Thr (50/35kg)

Int3 – 40 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone); Th (45/25kg)

Beg1 – J-C2B, 14/10lb to 10/9 ft; Th (35/20lb) (CFHQ Scaled – PU)

Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (25/15lb), 80 WB (14/10lb, 8 ft); Th (12/8kg)

Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP 15/10lb), 80 WB (14/10lb, 9ft/2,34cm-7.67ft); Th (8/5kg)

The official weight is in pounds. For your convenience, the  minimum  acceptable  weights  in  kilograms  are  9  kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

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 6th 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 – Repost from @crossfit_afr … yesterday’s post… T-minus 9 days to the start of the Open and workout 21.1. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Visit https://games.crossfit.com/ for more info and to sign-up!

#africaintheopen #intheopen #crossfit #crossfitopen2021 #intheopen #crossfitgames #nobullcrossfitopen2021 #nobullproject #crossfitaffiliates #crossfitcommunity @reeboksouthafrica @nutritechfit @rebelelitefitness @eptrecovery

 ____________________________________________________________________

View how the CrossFit Games will be programming for this years Open … they have used Open Workout 16.1 as an example!! I.e. RX, Scaled, Masters, Equipment Free and Foundations!

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 – 030321

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) For those who are interested in the Open…the workout below is an example of how CrossFit will scale/adjust the workout for the different divisions!

I have included our usual scaling below their Competition Divisions for Itensity record keeping!

CrossFit Games – Open Workout 16.1

Rx’d:

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. (7.62m) overhead walking lunge

8 burpees

25-ft. (7.62m) overhead walking lunge

8 chest-to-bar pull-ups

♀ 65-lb. (29kg) lunge ♂ 95-lb. (43kg) lunge

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

Scaled (Beg2):

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. (7.62m) front-rack walking lunge

8 burpees

25-ft. (7.62m) front-rack walking lunge

8 jumping pull-ups

♀ 35-lb. (15kg) lunge; ♂ 45-lb. (20kg) lunge

Foundations (Beg3):

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. (7.62m) walking lunge or 10 assisted lunges

8 burpees to ground or elevated surface

25-ft. (7.62m) walking lunge or 10 assisted lunges

16 dumbbell rows (8 left/8 right)

♀ 10-lb. (5kg) DB ♂ 15-lb. (7kg) DB

Equipment Free:

Complete as many rounds and reps as possible in 20 minutes of:

50-ft. (15.24m) walking lunge

8 burpees

50-ft. (15.24m) walking lunge

8 handstand push-ups

CrossFit Algoa LITE Options:

RX – BB 43/29kg, DB/KB/B-Pack/light BB 25/15kg

If H-B BOR – 16 Reps

Int1 – 40/26kg; 7 C2B PU; 25/15kg

Int2 – 40/26kg; 6 C2B PU; 22.5/12kg

Int3 – 35/24kg; 5 C2B PU; 20/12kg

Beg1 – 30/20kg, PU (P/G) or BOR, BBF Bp (SO); 15/10kg

Beg2 – 25/15kg, RR (1/0.5m) or BOR, Bps; 10/7kg or CF HQ Scaled

Beg3 – 20/12kg, RR (0.5/0m) or BOR, Bps; 7/5kg or or CF HQ Foundations

CrossFit Algoa LITE Options – USA Equivalents:

RX – BB 95/65kg, DB/KB/B-Pack/light BB 55/35kg

If H-B BOR – 16 Reps

Int1 – 95/60lb; 7 C2B PU; 55/35lb

Int2 – 40/57lb; 6 C2B PU; 50/25lb

Int3 – 35/52lb, 5 C2B PU; 45/25lb

Beg1 – 65/45lb, PU (P/G) or BOR, BBF Bp (SO); 35/22lb

Beg2 – 55/35lb, RR (1/0.5m) or BOR, Bps; 22/15lb or CF HQ Scaled

Beg3 – 45/25lb, RR (0.5/0m) or BOR, Bps; 15/10lb or or CF HQ Foundations

then…

2) Last completed 19 Sept 2020…

AMRAP the following for 10 min:

1 min L-sit

1 min Neutral Hold

Score = Total Time Held

Home Equipment/Subs:

Rings/Chairs/Boxes/Mats

CFA LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit, Bar N-Hold

Beg2 – T-sit (1 Ft dwn), N-Hold (legs str)

Beg3 – F-Bridge, N-Hold (legs 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 Image – #TheOfficialShoeofFitness the #NanoX1 from #ReebokSouthAfrica has landed … visit www.reebok.co.za for your orders or an official store near you!

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 – 020321

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

1) Strict Press – 1 RM Test

Score = Load

PS – For those who missed the Front Squat 1RM Test yesterday… please complete today!!

Home-Based – Strict Press Max Loading Test (Rep Max)

NB – RM on Non-D followed by RM on Dom

Score = Total Loading (load x reps each)

CFA LITE Options:

Maintain great form! Do not sacrifice form for additional loading!

then…

2) CrossFit HQ WOD 210224 (200320)

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

TC – 22 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Avoid the GHD or reduce the reps if you do not have experience with it.

CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB ; 1 Rep = 10 m

Int1 – 30-20-10 GHD SU or 50-30-20 W-SU (20/12kg)

Int2 – 20-15-10 GHD SU or 40-20-10 W-SU (20/12kg)

Int3 – 50-30-20 SU (CF HQ Int)

Beg1 – SDHP 16/10kg; 50-30-20 SU

Beg2 – SDHP 12/8kg; 45-25-15 SU

Beg3 – SDHP 8/5kg; 40-20-10 SU/Crunchies

CFA LITE Options – USA Equivalents:

Row Sub SDHP Rx – 45/25lb KB ; 1 Rep = 10 m

Home – Light BB Snatch (same loads as DB/KB – RX 55/35lb)

Int1 – 30-20-10 GHD SU or 50-30-20 W-SU (45/25lb)

Int2 – 20-15-10 GHD SU or 40-20-10 W-SU (45/25lb)

Int3 – 50-30-20 SU (CF HQ Int)

Beg1 – 35/20lb; 50-30-20 SU

Beg2 – 20/25lb; 45-25-15 SU

Beg3 – 15/10lb; 40-20-10 SU/Crunchies

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 – Today we complete Event 7 of 2016 CrossFit Games – Double DT – “DT” is a HERO WOD In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009.

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 – 010321

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, LITE and HOME WOD

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

1) Front Squat – 1 RM Test

Score = Load

Home-Based – Front Squat Max Loading Test (Rep Max)

Score = Total Loading (load x reps each)

CFA LITE Options:

Maintain great form! Do not sacrifice form for additional loading!

then…

2) Double DT Complete – Event 7 CrossFit Games 2016

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009.

Complete the HERO WOD “DOUBLE DT” – 10 RFT with (BB 70kg/49kg):

12 Deadlifts

9 Hang Power Cleans

6 STOH

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Home-Based – Complete the Single-implement HERO WOD “DOUBLE DT” – 10 RFT with DB/KB/Backpack (24-25kg/15-16kg):

17 Deadlifts

13 Hang Power Cleans

9 STOH

TC – 15 min

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

Equipment Options:

RX – BB (70kg/49kg) BUT RX with KB (24kg/16kg) or DB (25kg/15kg) has the following rep scheme 17 DL, 13 HPC, 9 STOH

BB or DB/KB/Back pack (NB for these lighter implements you an extra 12 reps per Rnd)

CFA LITE Options:

RX – KB 24/16kg / DB 25/15kg

Int1 – 65/45kg / KB 20/12kg, DB 20/12kg

Int2 – 60/42kg, KB/DB same

Int3 – 55/38kg / KB 16/12kg / DB 20/10kg

Beg1 – 45/30kg / KB 16/12kg / DB 15/10kg

Beg2 – 35/20kg / KB 12/8kg / DB 10/7.5kg

Beg3 – 25/15kg / KB 8/5kg / DB 7.5/5kg

CFA LITE Options – USA Equivalents:

RX – 155/110lb or 17-13-9 DB/KB/SB/Light BB KB 55/35lb

Int1 – 145/100lb; 45/25lb

Int2 – 135/95lb; 45/25lb

Int3 – 120/85lb; 35/25lb

Beg1 – 100/65lb; 35/20lb

Beg2 – 75/45lb; 20/15lb

Beg3 – 55/35lb; 15/10lb

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image -Ashlynne “flying” on some Kipping Pull-ups in a super tough WOD!!!

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 – 180221

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) Deadlift 5-5-5 (65% 1RM)

Score = Load

Home-based – Deadlift RM – E90sOn90s for 3 Rnds (4.5 min)

Score = Total Loading (Sum of Load x Reps)

CFA LITE Options – Reduce loading so that great form is maintained!

then…

2) Complete 21-15-9 of the following FT:

Deadlift (102kg/70kg)

HSPU

Box Jump Over (61cm/51cm)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home-based DB/KB/B-Pack/light BB 33-27-21 Deadlifts Reps on 25/15kg

Int1 – 90/60; 22.5/15kg; 18-12-6 HSPU

Int2 – 80/55; 20/15kg; HSPU (1/2 abm)

Int3 – 70/50; 16/12kg; HSPU (2/3 abm)

Beg1 – 60/40; 15/10kg; PPU (61cm/51cm)

Beg2 – 45/30; 12/8kg; PPU (Flr/Kns)

Beg3 – 35/20; 8/5kg; PPU (Kns)

CFA LITE Options – USA Equivalents:

RX – 220/155lb

Home-based DB/KB/B-Pack/light BB 33-27-21 Deadlifts Reps on 55/35lb

Int1 – 200/138lb; 50/35lb; 18-12-6 HSPU

Int2 – 185/125lb; 50/35lb; HSPU (1/2 abm)

Int3 – 155/105lb; 45/25lb; HSPU (2/3 abm)

Beg1 – 135/95lb; 35/25lb; PPU (61cm/51cm)

Beg2 – 100/65lb; 25/15lb; PPU (Flr/Kns)

Beg3 – 90/45lb; 15/10lb; PPU (Kns)

EXTRAS WOD

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