Featured Image – Jess working hard and smart @CrossFitAlgoa #Summerstrand

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 #nano9forall #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 – 240221

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) Last completed 3 Sept 2019 …

Complete 7 Rounds (21 min) of the following for Max Reps:

AMRAP 40 sec – Thrusters (45kg/30kg)

Rest 20 sec

AMRAP 40 sec – C2B Pull-ups

Rest 20 sec

AMRAP 40 sec – BB Facing Burpees

Rest 20 sec

Score = Total Reps

CrossFit Algoa LITE Options:

BOR – Divide reps by 1.5

RX – BB 45/30kg, DB/KB/B-Pack/light BB 25/15kg (divide reps by 1.5 on Thrusters)

Int1 – 43/28kg

Int2 – 40/26kg

Int3 – 35/24kg, PU or BOR

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

Beg2 – 25/15kg, RR (1/0.5m) or BOR, Bps

Beg3 – 20/12kg, RR (0.5/0m) or BOR, Bps

CrossFit Algoa LITE Options – USA Equivalents:

BOR – Divide reps by 1.5

RX – BB 100/65lb, DB/KB/B-Pack/light BB 25/15kg (divide reps by 1.5 on Thrusters)

Int1 – 95/60lb

Int2 – 40/57lb

Int3 – 35/52lb, PU or BOR

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

Beg2 – 55/35lb, RR (1/0.5m) or BOR, Bps

Beg3 – 45/25lb, RR (0.5/0m) or BOR, Bps

then…

2) Accumulate 5 min of Freestanding Handstand Holding – FT

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2 – Same

Int3 – At wall HS Hold

Beg1 – Reverse Wall Walk Hold

Beg2 – Piked Hold (61cm)

Beg3 – Piked Hold (51cm)

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 – Juan on some FUN “Barbell Cycling” at #CrossFitAlgoaSummerstrand

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 #nano9forall #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 – 220221

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) Complete 100 C2B Pull-ups FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

T2 (level 4) – 75

T1 (Int1) – 60

Int2 – 55

Int3 – 50

Beg1 – C2B PU (P/G)

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5/1m)

Home-Based sub –

Complete 200 BOR (100 e) (25kg/15kg) FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa LITE Options:

Int1 – 22.5/15kg

Int2 – 20/12kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 10/7.5kg

Beg3 – 7.5/5kg

USA Equivalents – CFA LITE Options:

RX – 55/35lb

Int1 – 50/35lb

Int2 – 45/25lb

Int3 – 35lb/25lb

Beg1 – 35/22lb

Beg2 – 22/15lb

Beg3 – 15/10lb

then…

2) Last completed 2 Sept 2019…

AMRAP the following for 9 min:

50 Alt. DB or KB Step-ups (25kg/15kg at 61cm/51cm)

25 Strict HSPU

Score = Total Reps

RX – 75/Rnd

All other LITE options – 70/Rnd

CrossFit Algoa LITE Options:

Int1 – 22.5/15kg, 20 S/HSPU

Int2 – 20/12kg, 20 (1/2 AbM)

Int3 – 16/12kg, 20 (2/3 AbM)

Beg1 – 15/10kg, 20 PPU (61cm/Flr)

Beg2 – 10/7.5kg at 51cm, 20 PPU (Flr/Kns)

Beg3 – 7.5/5kg at 41cm, 20 PPU (Kns)

USA Equivalents – CFA LITE Options:

RX – 55/35lb

Int1 – 50/35lb, 20 S/HSPU

Int2 – 45/25lb, 20 (1/2 AbM)

Int3 – 35/25lb, 20 (2/3 AbM)

Beg1 – 35/22lb, 20 PPU (61cm/Flr)

Beg2 – 22/15lb at 51cm, 20 PPU (Flr/Kns)

Beg3 – 15/10lb at 41cm, 20 PPU (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

Featured Image – Why do you want to enter the 2021 Reebok CrossFit Games OR RATHER… WHY YOU SHOULD ENTER!!!! To learn more… visit: https://open.crossfit.com/

 ____________________________________________________________

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 #nano9forall #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 – 200221

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 Kipping HSPU’s

Score = For Quality

CFA LITE Options:

Only progress once you are 80% proficient at any given level!

then…

2) AMRAP the following for 16 min:

50 Deadlifts (102kg/70kg)

800m Run or 40/28 cal Airbike

20 Strict HSPU

20 Kipping HSPU

Score = Total Reps

CFA/AFL Scaling Options:

Home-B – Single-implement DB/KB/BP 25kg/15kg 100 Reps DL

T2 (Level 3) – 90/63kg

T1 (level4) – 85/59kg

Int1 – 90/60kg; 22.5/15kg; 16 S-HSPU, 16 HSPU

Int2 – 80/55kg; 20/15kg; 1/2 AM

Int3 – 70/50kg; 20/12kg; 2/3 AM

Beg1 – 60/40kg; 15/10kg; PPU (61/41cm)

Beg2 – 45/30kg; 12/8kg; PPU (41cm/Flr)

Beg3 – 35/20kg; 8/5kg; PPU (Flr/Kns)

CFA LITE Options – USA Equivalents

Home-B – Single-implement DB/KB/BP 55/35lb  100 Reps DL

RX – 220/155lb; 55/35lb

Int1 – 200/155lb; 50/35lb

Int2 – 185/130lb; 50/33lb

Int3 – 160/108lb; 45/25lb

Beg1 – 130/90lb; 35/20lb; PPU (24/16inch)

Beg2 – 100/65lb; 20/15lb; PPU (16inch/Flr)

Beg3 – 80/45lb; 15/10lb; PPU (Flr/Kns)

then…

3) Run 1 Mile – For Time

Score = Time

CFA LITE Options:

Beg2/3 – 1 km

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 – A big Happy 40th Birthday to my “Gem” of a wife, Cindy! God Bless 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 #nano9forall #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 – 190221

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

1) Snatch 1, Clean (power) and Jerk (push) 1 – E90sOn90s for 12 min (8 Rnds) (Max Day)

Score = Load

Home-based:

Snatch 3-5 reps, Clean (power) and Jerk (push) 3-5 reps – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Loading (Sum of Implement load x reps) + (Sum of your implement load x reps)

then…

2) AFL (Oct 2018)

AMRAP the following for 16 minutes

15 Snatches, 15 Clean (any) and Jerk (any) (34kg/25kg)

20 BBF Burpees

15 Snatches, 15 Clean (any) and Jerk (any) (60kg/40kg)

20 BBF Burpees

15 Snatches, 15 Clean (any) and Jerk (any) (75kg/50kg)

20 BBF Burpees

AMRAP 1 Snatch, 1 Clean (any) and Jerk (any) (95kg/65kg)

NB – Any Snatch/Any CJ

Score = Total Reps

NB – BBF Bps standard (2 foot jump up and jump over)

CFA LITE Options:

Int1/2 – 30/20-55/37-70/45-90/55kg

Int2 – 30/20-50/32-65/40-80/50kg

Int2 – 27/20-45/30-60/37-70/45kg

Beg1 – 25/15-35/20-45/25-55/30kg; Bp SO

Beg2 – 20/12-25/15-30/17-35/20kg; Bp SO

Beg3/TC – 15/7-20/10-25/12-30/15kg; Bp SO

CFA LITE Options – USA Equivalents:                                                                                                      

Rx – 75/55-130/90-165/110-210/145lb

Int1 – 65/45-120/80-155/100-200/120lb

Int2 – 65/45-110/70-145/90-175/110lb

Int3 – 60/45-100/65-130/80-155/100lb

Beg1 – 55/35-75/45-100/55-120/65lb

Beg2 – 45/25-55/35-65/35-75/45lb

Beg3 – 35/15-45/20-55/25-65/35lb

OR…

Home-Based:

AMRAP the following for 16 minutes

15 Snatches, 15 Clean (any) and Jerk (any) (25kg/15kg)

20 BBF Burpees

NB – Any Snatch/Any CJ

Score = Total Reps

NB – BBF Bps standard (2 foot jump up and jump over)

CrossFit Algoa LITE Options:

Use KB or closest DB loading

Home-B – Single-implement DB/KB/BP 25kg/15kg

Int1 – 22.5/15kg

Int2 – 20kg/15kg

Int3 – 20/12kg

Beg1 – 15/10kg; BBF Bps (SO)

Beg2 – 12/8kg; BBF Bps (SO)

Beg3 – 8/5kg; BBF Bps (SO)

CFA LITE Options – USA Equivalents

RX – 55lb/35lb

Use KB or closest DB loading

Int1 – 50/35lb

Int2 – 50/33lb

Int3 – 45/25lb

Beg1 – 35/20lb; BBF Bps (SO)

Beg2 – 20/25lb; BBF Bps (SO)

Beg3 – 15/10lb; BBF Bps (SO)

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 – Clyde in his ORP (Optimal Recovery Position) following our tough 1 km Farmers Walk WOD over the 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 #nano9forall #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 – 170221

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) Reebok CrossFit Games – Open Workout 20.1 https://games.crossfit.com/workouts/open/2020/20.1

WORKOUT 20.1

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

♀ 65 lb. (29kg)

♂ 95 lb. (43kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep

Scaled Options (CFA LITE Options in brackets)

Rx’d

(Rx’d Ages 16-54)

♀ 65 lb. (29kg)

♂ 95 lb. (43kg)

Scaled (Beg1)

Scaled Ages 16-54

♀45 lb. (20kg), may step over bar on burpees

♂65 lb. (29kg), may step over bar on burpees

Teenagers 14-15 (Int3)

♀45 lb. (20kg)

♂65 lb. (29kg)

Scaled Teenagers 14-15 (Beg2)

♀35 lb. (15kg), may step over bar on burpees

♂45 lb. (20kg), may step over bar on burpees

Masters 55+ (Int3)

♀45 lb. (20kg)

♂65 lb. (29kg)

Scaled Masters 55+ (Beg2)

♀35 lb. (15kg), may step over bar on burpees

♂45 lb. (20kg), may step over bar on burpees

I3 – 35/25kg (75/55lb)

then…

2) Complete the following FT:

HS Walk 100m, but everytime you fail/stop/come down complete 10 GHD Sit-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

RX – You must pirroutte and continue HS Walking! If you come down do 10 GHD SU

LITE – Int1-3 can come down at end of shuttle without penalty but must go straight into next shuttle

LITE – Beg2/3 must keep in bear crawl position and keep moving…stopping or knees/elbows down is a penalty

CFA LITE Options:

Int1 – 80m HSW; 7 GHD SU

Int2 – 70m HS Walk, 6 GHD SU

Int3 – 60m HS Walk or 20 WW, 5 GHD SU or 10 W-SU (22.5/15kg)

Beg1 – 20 Half WW, 10 W-SU (15/10kg)

Beg2 – 100m BW (str), 10 W-SU (10/7.5kg)

Beg3 – 100m BW (bent), 10 W-SU (7.5/2.5-5kg)

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 – From left, Toni, Joseph and Rejoyce all working hard on the HERO WOD “Randy”!

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 #nano9forall #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 – 160221

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) Progress from last week’s Front Squat and Strict Press work…

Complete 4 Rnds (15 min) of the following EMOM for Max Loading:

Min 0-1.5 – Front Squat 3 (count sets >85% 1RM)

Min 1.5-3 – Strict Press 3 (count sets >80% 1RM)

Score = Load A (FS) ; Load B (SP)

NB – You will need to change your Loading btwn the FS and SP

CFA LITE Options:

Keep loading at a level so that great form is maintained!

TC – PVC/Light Bar Loading only

Home-based – Complete 4 Rnds (15 min) of the following EMOM for Max Total Loading:

Min 0-1,5 min – Front Squat RM for Max Total Loading

Min 1.5-3 min – Strict Press RM for Max Total Loading

Score = Total Loading (FS – Sum of your body weight plus implement load x reps) + (SP – Sum of your implement load x reps)

then…

2) Complete 2 Rnds of the following for Max Reps:

AMRAP 5:

15 Wall Balls (10kg/6.3kg to 10ft/9ft)

5 Muscle-ups

Rest 2 min

Score = Total Reps

CFA LITE Options:

RX – Thruster sub WB (25kg/15kg) and MU/PU Sub – 15 BOR (25kg/15kg)

Int1 – WB/sub Thr (22.5/15kg); 3 MU

Int2 – 12 WB/sub Thr (22.5/15kg); 5 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – 12 WB (9.1/6.3kg) OR Th 20/12kg; 5 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 10 PU (P/G), 10/7 PU (ts)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); 10 RR (1.5/1m), 7 PU (ts)/10 PU (kns)

Beg3/TC – 10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); 10 RR (1/0m), 10/7 PU (kns)

USA Equivalents – CFA LITE Options:

RX – Thruster sub WB 55/35lb

Int1 – WB/sub Thr (50/35lb); 3 MU

Int2 – WB/sub Thr (50/35lb); 5 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb; 5 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb); 10 PU (P/G), 10/7 PU (ts)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb); 10 RR (1.5/1m), 7 PU (ts)/10 PU (kns)

Beg3 – 10 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb); 10 RR (1/0m), 10/7 PU (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

Featured Image – Going long on a Farmers Walk – tough, VERY TOUGH!! 

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 – 150221

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 Double-Unders

Score = Total Reps

then…

2) AMRAP the following for 40 min:

1000m Run

200 DU

30 Lateral Burpees (Over Rower or SDHP Impl)

1000m Row or 100 SDHP (20kg/12kg)

Rest 4 min

Score = Total Reps

CFA LITE Options:

Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)

Int1 – 170 DU

Int2 – 140 DU

Int3 – 110 DU

Beg1 – 16/10kg; 200 SU; Lat Bps SO

Beg2 – 12/8kg; 150 SU; Lat Bps SO

TC/Beg3 – 8/5kg; 120 SU; Lat Bps SO

USA Equivalents – CFA LITE Options:

Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)

Int1 – 170 DU

Int2 – 140 DU

Int3 – 110 DU

Beg1 – 35/22lb; 200 SU; Lat Bps SO

Beg2 – 26/17lb; 150 SU; Lat Bp SO

Beg3 – 17/11lb; 120 SU; Lat Bp 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