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 – 130221

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) Farmers Walk (32kgx2/24kgx2) 1km FT, but every time you break complete 8 Single Arm Russian KB/DB Swing (32kg/24kg)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Use KB or closest DB loading

Home-B – Single-implement DB/KB/BP 25kg/15kg 1.6km Burden Run (if stop running 8 SA-KBS)

Int1 – SI 22.5/15kg; 24kgx2/20kgx2

Int2 – SI 20kg/15kg; 24kgx2/20kgx2

Int3 – SI 20/12kg; 20kgx2/20kgx2

Beg1 – SI 15/10kg; 20kgx2/16kgx2

Beg2 – SI 12/8kg; 12kgx2/12kgx2

Beg3 – SI 8/5kg; 8kgx2/8kgx2

CFA LITE Options – USA Equivalents:

RX – 70lbx2/52lbx2

Use KB or closest DB loading

Home-B – Single-implement DB/KB/BP 55/35lb 1 mile Burden Run (if stop running 8 SA-KBS)

Int1 – SI 50/35lb; 52lbx2/44lbx2

Int2 – SI 50/33lb; 52lbx2/44lbx2

Int3 – SI 45/25lb; 45lbx2/44lbx2

Beg1 – SI 35/20lb; 45lbx2/35lbx2

Beg2 – SI 20/25lb; 25lbx2/26lbx2

Beg3 – SI 15/10lb; 17lbx2/17lbx2

then…

2) AMRAP the following for 10 min:

2 Legless Rope Climbs (4.1m)

6 DB or KB Front Squats (32kgx2/24kgx2)

Score = Total Reps

DB FS – KB/DB in Front Rack Position

CFA LITE Options:

NB for COVID-19 Health protocols – Rope Climb Subbed with Towel PU or Towel RR

NB – Towel looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading OR Combo of 2 (KB/DB)

RX sub – Single-Implement DB/KB/BP – 12 Reps on 25kg/15kg

Int1 – SI 22.5/15kg; Towel PU; 24kgx2/20kgx2

Int2 – SI 20kg/15kg; Towel PU; 24kgx2/20kgx2

Int3 – SI 20/12kg; Towell PU; 20kgx2/20kgx2

Beg1 – SI 15/10kg; Jump Towell PU; 20kgx2/16kgx2

Beg2 – SI 12/8kg; Towell RR (1/0.5m); 12kgx2/12kgx2

Beg3 – SI 8/5kg; Towell RR (0.5/0m); 8kgx2/8kgx2

CFA LITE Options – USA Equivalents

NB for COVID-19 Health protocols – Rope Climb Subbed with Towell PU or Towell RR

NB – Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading OR Combo of 2 (KB/DB)

RX sub – Single-Implement DB/KB/BP – 12 Reps on 55/35lb

Int1 – SI 50/35lb; Towell PU; 52lbx2/44lbx2

Int2 – SI 50/33lb; Towell PU; 52lbx2/44lbx2

Int3 – SI 45/25lb; Towell PU; 45lbx2/44lbx2

Beg1 – SI 35/20lb; Jump Towell PU; 45lbx2/35lbx2; 20inch

Beg2 – SI 20/25lb; Towell RR (4Ft11″/3Ft3″); 25lbx2/26lbx2

Beg3 – SI 15/10lb; Towell RR (3Ft3″/1Ft7″); 17lbx2/17lbx2

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 –  Jimminy working hard on the Hero WOD “Randy”, as she makes a final push to finish the 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 #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 – 120221

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) Complete the following 40:20 Intervals of 40 sec Work : 20 sec Rest for 4 Rnds each:

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

Rest/Transition 1 min

b) HSPU

Rest/Transition 1 min

c) Toes to Bar

Rest/Transition 1 min

d) Box Jump Overs (61cm/51cm) or Broad Jump (1.24m/1m)Row or SDHP (20kg/12kg)

Rest/Transition 1 min

e) Pull-ups

Rest/Transition 1 min

f) Double Unders

Score = Total Reps

CFA LITE Options:

CFA sub WB/PU RX – WB/sub Thr (25/15kg) and BOR (25/15kg) (Divide Reps by 2)

CFA sub RX – T2B (Lying feet to hands)

Int1 – WB/sub Thr (25/15kg)

Int2 – WB/sub Thr (25/15kg); 1/2 Abm

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg; 2/3 Abm

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H); BSO (61/51cm); PU (G/P)/BOR, SU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H) BSO (51cm); RR (1/0.5m)/BOR, SU

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C); BSO (41cm); RR (0.5/0m)/BOR, SU

USA Equivalents – CFA LITE Options:

RX WB (20/14lb)

CFA sub WB/PU RX – WB/sub Thr (55/35lb) and BOR (55/35lb) (Divide Reps by 2)

CFA sub RX – T2B (Lying feet to hands)

Int1 – WB/sub Thr (55/35lb)

Int2 – WB/sub Thr (55/35lb); 1/2 Abm

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb; 2/3 Abm

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/20kg), PPU (61cm/Flr), HLR (or Lying F2H); BSO (61/51cm); PU (G/P)/BOR, SU

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb), PPU (Flr/Kns 2x35lb) HKR (or Lying K2H); BSO (51cm); RR (1/0.5m)/BOR, SU

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb), PPU (Kns 2x35lb/Kns); Sitting (K2C); BSO (41cm); RR (0.5/0m)/BOR, SU

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 – Yesterday we completed the HERO WOD – RANDY – as our Test 3 for our Summer Transformation Challenge!

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

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 – 110221

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) T/Challenge Members complete Tests 1/2/3/4 missed!

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

Min 0-1.5 – Front Squat 5 (count sets >80% 1RM)

Min 1.5-3 – Strict Press 5 (count sets >75% 1RM)

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

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

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

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 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) Completed 15 Rnds of the following FT:

8 Single DB Hang Power Cleans (25kg/15kg)

4 DB Step-overs (25kgx2/15kgx2 at 61cm/51cm)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Note – DB HPC – 1 Rnd Left, Next Right or 4 L, 4 R each Rnd

CFA LITE Options:

Home-based – DB/KB/BP – 6 DB SO 25kg/15kg

Use any combo fo DB/KB to make the Total Loading

Int1 – 25kgx2/16kgx2kg

Int2 – 22.5kgx2/15x2kg

Int3 – 20kgx2/12kgx2

Beg1 – 15kgx2/10kgx2

Beg2 – 10kgx2/7.5kgx2

Beg3 – 7.5kgx2/5kgx2

USA Equivalents – CFA LITE Options:

RX – 55/35lb

Home-based – DB/KB/BP – 6 DB SO 55/35lb

Use any combo fo DB/KB to make the Total Loading

Int1 – 55lbx2/35lbx2kg

Int2 – 50lbx2/35x2kg

Int3 – 45lbx2/25lbx2

Beg1 – 35lbx2/20lbx2

Beg2 – 20lbx2/15lbx2

Beg3 – 15lbx2/10lbx2

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

Featured Image – Jenne is all smiles as her and Juan work hard on a FUN Back Squat Met Con down @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 – 100221

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) Test 3 T/Challenge – Complete the Benchmark – Randy – 75 Snatches (any) 34kg/25kg – FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

Home-Based Randy Variant – 100 DB Snatches (25kg/15kg) – FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

HB (DB/KB/BP/Light BB) 25/15kg

Int1 – 30/22kg; 25/15kg

Int2 – 27/20kg; 22,5/15kg

Int3 – 25kg/17kg; 20/15kg

Beg1 – 22kg/15kg; 15/10kg

Beg2 – 20kg/12kg; 10/5kg

Beg3 – 15kg/8kg; 7.5/2.5kg

CFA LITE Options – USA Equivalents:

HB (DB/KB/BP/Light BB) 55/35lb

Int1 – 65/50lb; 55/35lb

Int2 – 60/45lb; 50/35lb

Int3 – 55/35lb; 35/25lb

Beg1 – 50/30lb; 30/20lb

Beg2 – 45/25lg; 20/10lb

Beg3 – 30/20lb; 15/5lb

then…

2) Test 4 – T/Challenge – 100 BB Facing Burpees FT  

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Gold Standard – 5 min

Int1/2/3 – same

Beg1 – BBF Bps (SO)

Beg2 – 80 BBF Bps (SO)

Beg3 – 60 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 – 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 

ONLINE WHITEBOARD/COACHING – 090221

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) Test 2 T/Challenge…

CrossFit HQ WOD 210201 (050228)

3 rounds for time of:

Run 800 meters

30 pull-ups

40 push-ups

50 squats

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.

CFA LITE Options:

RX/Int1 – 21 DB Snatches 25/15kg but Lite Options same reps as BB

RX – C2B Sub 45 BOR

Int1 – 27 PU; 30kg/15kg; 37 PushUp; 47 AS

Int2 – 24 C2B PU; 25kg/15kg; 34 Pushup; 44 AS

Int3 – 20 PU; 20kg/12kg; 30 PushUp; 40 AS (CF HQ Int)

Beg1 – PU (G/P)/BOR; 15kg/10kg; 30/24 PushUp (Ts)

Beg2 – RR (1/0.5m)/BOR; 12kg/8kg; 24/30 PushUp (Ts/Kns)

Beg3 – 15 RR (0.5m/0m)/BOR; 8kg/5kg; 25/20 PushUp (Kns); 25 AS (CF HQ Beg); TC 18 min

USA Equivalents – CFA LITE Options:

RX – BB 75lb/55lb

RX/Int1 – 21 DB Snatches 55/35lb but Lite Options same reps as BB

RX – C2B Sub 45 BOR

Int1 – 27 PU; 66lb/35lb; 37 PushUp; 47 AS

Int2 – 24 PU; 55lb/35lb; 34 Pushup; 44 AS

Int3 – 20 PU; 45lb/25lb; 30 PushUp; 40 AS (CF HQ Int)

Beg1 – PU (G/P)/BOR; 35lb/20lb; 30/24 PushUp (Ts); 35 AS

Beg2 – RR (1/0.5m)/BOR; 25lb/15lb; 24/30 PushUp (Ts/Kns) 35 AS

Beg3 – 15 RR (0.5m/0m)/BOR; 15lb/10lb; 25/20 PushUp (Kns); 25 AS (CF HQ Beg); TC 18 min

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 – Jackie and Odette on some Clean and Jerks in a heavier 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).

#Lockdown #Covid_19 #Corona #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 – 070221

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) 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 – 100 Reps on 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 – 100 Reps on 55/35lb

Int1 – same Rx

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/25lb

Beg3 – 15/10lb

then…

2)

a) Complete 50 Back Squats FT (102kg/70kg) but every time you break by stopping or re-racking, complete 5 BB Facing Burpees!

TC – 10 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

b) Home-Based – Complete 100 Back Squats FT (25kg/15kg) but every time you break by stopping or re-racking, complete 5 BB Facing Burpees!

TC – 10 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 – @CrossFitAlgoa #Summerstrand class getting in their progressive dynamic warm-up work!!!!

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).

#Lockdown #Covid_19 #Corona #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 – 060221

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) 2x Clean (squat) and Jerk (any) – E90son90s for 12 min (8 Rnds; Start 60% of Max CJ, climb Max Day)

Score = Load

Home-based – RM x Clean (squat) and Jerk (any) – E2ndMon2ndM 10 min (5 Rnds) for Max Total Loading

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

If Single Arm – RM Non-Dominant followed by RM Dominant

then…

2) AMRAP the following for 14 min:

5 Clean (squat) and Jerk (any) (85kg/55kg)

15 Strict HSPU

20 T2B

Score = Total Reps

CFA LITE Options:

RX – Single-arm (DB/KB/B-Pack) or light BB 12 reps on 25/15kg

T2B sub RX – Lying Feet 2 Hands

Int1 – 70/50kg; 22.5/15kg; 18 T2B/F2H

Int2 – 60/40kg; 20/15kg; 1/2 AM; 16 T2B/F2H

Int3 – 50/32kg; 16/12kg; 2/3 AM; 14 T2B/F2H

Beg1 – 40/25kg; 15/10kg; PPU (61/51cm); HLR (or Lying F2H)

Beg2 – 30/20kg; 12/8kg; PPU (51cm/Flr); HKR (or Lying K2H)

Beg3 – 25/15kg; 8/5kg; PPU (Flr/Kns); Sitting K2C

CFA LITE – USA Equivalents:

DB/KB/BP/Light BB Home-Based sub Below!

RX – Single-arm (DB/KB/B-Pack) or light BB 12 reps on 55/35lb

T2B sub RX – Lying Feet 2 Hands

Int1 – 155/110lb; 50/35lb; ; 18 T2B/F2H

Int2 – 135/90lb; 50/35lb; 1/2 AM; 16 T2B/F2H

Int3 – 110/70lb; 45/25lb; 2/3 AM; 14 T2B/F2H

Beg1 – 90/55lb; 35/25lb; PPU (24/20inch); HLR (or Lying F2H)

Beg2 – 65/45lb; 25/20lb; PPU (20inch/Flr); HKR (or Lying K2H)

Beg3 – 55/35lb; 15/10lb; PPU (Flr/Kns); Sitting K2C

EXTRAS

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

COMPETITORS WOD

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

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 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 – 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 

ONLINE WHITEBOARD/COACHING – 201121

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) Complete the following 40:20 Intervals of 40sec Work : 20 sec Rest for 4 Rnds each:

a) 5m Shuttle Run

Rest/Transition 2 min

b) Box Jump Overs (61cm/51cm) or Broad Jump (1.24m/1m)

Rest/Transition 2 min

c) Row or SDHP (20kg/12kg)

Rest/Transition 2 min

d) Burpee Pull-ups

Rest/Transition 2 min

e) Double Unders

Score = Total Reps

CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB

Rx – Box-J Sub Broad-J 1.24m/1m

Bp-PU Sub – Bp Plus 2 BOR w KB/DB is 1 Rep (20/12kg)

Int1/2/3 – same as RX

Beg1 – 16/10kg; Bp Jump PU / Brp,2 BOR; BSO (61/51cm) or BJ (1/0.8m); SU

Beg2 – 12/8kg; Bp RR (1/0.5m) / Brp, 2 BOR; BSO (51cm); BJ (0.8/0.5m); SU

Beg3 – 8/5kg; Bp RR (0.5/0m) / Brp, 2 BOR; BSO (41cm)/Broad Step (0.6m/0.4m); SU

CFA LITE Options – USA Equivalents:

Row Sub SDHP Rx – 45/26LB KB/DB

Rx – Box-J Sub Broad-J 48/40 inches

Bp-PU Sub – Bp Plus 2 BOR w KB/DB is 1 Rep (45/26lb)

Int1/2/3 – same as RX

Beg1 – 35/22lb; Bp Jump PU / Brp,2 BOR; BSO (24/20 inch) or BJ (40/31 inches); SU

Beg2 – 26/17lb; Bp RR (40/20 inches) / Brp, 2 BOR; BJ (31/20 inches); SU

Beg3 – 17/11lb; Bp RR (20/0 inches) / Brp, 2 BOR; BSO (15 inches)/Broad Step (24/15 inches); SU

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 – Jess and Meryl pushing each other on the run portion of a WOD 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).

#Lockdown #Covid_19 #Corona #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 – 040221

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) Drills:

Strict Dips & V’s

HR & V’s

BBF Bps

PP

then…

2) EMOM for 12 min:

Min 1 – Strict Ring Dips RM

Min 2 – Hallow Rocks

Score = Total Reps

Equip:

Home-B – Box/Rings/Bars/Chairs

CFA LITE Options:

Int1/2 – same

Int3 – S-RD (R/B)

Beg1 – HR – lifts; SRD Jumpup, lower dwn OR (Blk/Prple)

Beg2 – Hallow Crunch; SPD (str) or Chair Dips (Str)

Beg3 – Crunch; SPD (bnt) or Chair Dips (Bnt)

then…

3) Completed 10 Rnds of the following FT:

5 STOH (61kg/29kg)

5 BB Facing Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Reduce the load on the barbell so you can complete the 5 reps unbroken for most of the workout.

CFA LITE Variations:

STOH – Any Press/Jerk

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 6 Reps on 25kg/15kg

Int1 – 55/38kg; 25/15kg

Int2 – 50/35kg; 22.5/15kg

Int3 – 47kg/32kg; 20/12kg

Beg1 – 40/28kg; 15/10kg

Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO)

Beg3/TC – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds

CFA LITE Options – USA Equivalents:

STOH – Any Press/Jerk

RX – ♀ 95 lb. ♂ 135 lb.

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 6 Reps on 55lb/35lb

Int1 – 120/85lb; 55/35lb

Int2 – 110/75lb; 50/35lb

Int3 – 105/70lb; 45/25lb

Beg1 – 90/60lb; 35/25lb

Beg2 – 65/45lb; 25/15lb; BBF Bp (SO)

Beg3 – 45/25lb; 15/10lb; BBF Bp (SO) – 7 Rnds

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

Featured Image – From left Meryl, Yolisa and Justin on some Front Squats 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 – 020221

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) Drills:

KBS

Power Snatch

PU/RR

DU

then…

2) Strict Press 5 – E90sOn90s for 5 Rnds (count sets >70% 1RM)

Score = Load

CFA LITE Options:

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

TC – PVC/Light Bar Loading only

Home-based – Strict Press RM – E2ndMon2ndM 10 min (5 Rnds) for Max Total Loading

Score = Total Loading (Sum of implement loading x respective reps)

If Single Arm – RM Non-Dominant followed by RM Dominant

then…

2) AMRAP the following for 14 min:

15 C2B Pull-ups

15 Power Snatch (35kg/25kg) (TC – Russ KB Swing)

75 DU

Score = Total

CFA LITE Options:

RX/Int1 – 21 DB Snatches 25/15kg but Lite Options same reps as BB

RX – C2B Sub 30 BOR

Int1 – 12 C2B PU; 30kg/15kg; 65 DU

Int2 – 9 C2B PU; 25kg/15kg; 60 DU

Int3 – 15 PU; 20kg/12kg; 50 DU

Beg1 – PU (G/P)/BOR; 15kg/10kg; 75 SU

Beg2 – RR (1/0.5m)/BOR; 12kg/8kg; 75 SU

Beg3 – RR (1/0.5m)/BOR; 8kg/5kg; 60 SU

USA Equivalents – CFA LITE Options:

RX – BB 75lb/55lb

RX/Int1 – 21 DB Snatches 55/35lb but Lite Options same reps as BB

RX – C2B Sub 30 BOR

Int1 – 12 C2B PU; 66lb/35lb; 65 DU

Int2 – 9 C2B PU; 55lb/35lb; 60 DU

Int3 – 15 PU; 45lb/25lb; 50 DU

Beg1 – PU (G/P)/BOR; 35lb/20lb; 75 SU

Beg2 – RR (1/0.5m)/BOR; 25lb/15lb; 75 SU

Beg3 – RR (1/0.5m)/BOR; 15lb/10lb; 60 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