Featured Image – Delme on the Muscle-ups of a new CrossFit benchmark “Lyla”!

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 – 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

1) Drills:

Airsquat

Front Squat

Push Press

Deadlift

Hang Power Clean

Thruster

2) Progress from last week…

Front Squat 3 – E90sOn90s for 5 Rnds (count sets >80% 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 – Front Squat RM – E2ndMon2ndM 10 min (5 Rnds) for Max Total Loading

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

then…

3) Complete 5 Rnds of the following for Time: 

15 Thrusters (43kg/30kg)

400m Run

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX – BB 43/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB (25kg/16kg) 24 Reps

Int1 – 43/30kg; 22.5/15kg

Int2 – 40/25kg; 20/15kg

Int3 – 35/20kg; 16/12kg

Beg1 – 30/15kg; 16/10kg

Beg2 – 20/12kg; 12/8kg

Beg3 – 15/8kg; 8/5kg;

TC – 3 Rnds; PP sub Thr (12/7kg), 3 Rnds

USA Equivalents – CFA LITE Options:

RX – BB 95/65kg or Single-arm BOR (DB/KB/B-Pack) or light BB (55lb/35lb) 24 Reps

Int1 – 95/65lb; 50/35lb

Int2 – 90/55lb; 50/35lb

Int3 – 75/45lb; 45/25lb

Beg1 – 65/35lb; 35/25lb

Beg2 – 45/25lb; 25/20lb

Beg3 – 35/20lb; 15/10lb

TC – 3 Rnds; PP sub Thr (25/15lb), 3 Rnds

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 – Saturday’s Class on Pete’s Memorial 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 – 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, LITE and HOME WOD

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

1) Complete the Benchmark “Lyla” – 10-9-8-7-6-5-4-3-2-1 reps for time of:

Muscle-ups

Bodyweight clean and jerks

TC – 27 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

CFA LITE Variations:

Any Clean, any Jerk

RX sub home – DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 on 25kg/15kg (for CJ; BOR; PU)

Int1 – 0,85x BW CJ; 25/15kg; 7-6-5-4-3-2-1 MU or BOR (CFHQ Int MU)

Int2 – 0,75x BW CJ; 22.5/15kg; B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR,PU

Int3 – 0,7x BW CJ; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR,PU

Beg1 – 0,6x BW CJ; 15/10kg; PU (G/P)/PU (ts) or BOR,PU (both Toes)

Beg2 – 0,45x BW CJ; 10/7.5kg; RR (1/0.5m)/(M-Ts; W-kns) or BOR,PU (M-Ts; W-kns)

Beg3 – 7-6-5-4-3-2-1 reps; 0,33x BW CJ; 7.5/5kg; RR (1/0.5m)/PU (both Kns) or BOR,PU (both Kns) (Beg CFHQ Beg)

CFA LITE Options – USA Equivalents:

RX sub home – DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 on 55/35lb (for CJ and BOR)

Int1 – 0,85x BW CJ; 55/35lb; 7-6-5-4-3-2-1 MU or BOR (CFHQ Int for MU)

Int2 – 0,75x BW CJ; 50/35lb; B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR,PU

Int3 – 0,7x BW CJ; 45/25lb; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR,PU

Beg1 – 0,6x BW CJ; 35/25lb; PU (G/P)/PU (ts) or BOR,PU (both Toes)

Beg2 – 0,45x BW CJ; 25/15lb; RR (1/0.5m)/(M-Ts; W-kns) or BOR,PU (M-Ts; W-kns)

Beg3 – 7-6-5-4-3-2-1 reps all; 0,33x BW CJ; 15/10lb; RR (1/0.5m)/PU (both Kns) or BOR,PU (both Kns) (Beg CFHQ Beg)

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 – Some of our Ne3wton Park members and coaches completing and recovering from Pete’s memorial WOD yesterday!

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 – 300121

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) For those who missed Pete’s Memorial Wod yesterday, complete today!

Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!  

AMRAP the following for 28 Min:

Burden Run 560 m (25/15kg)

Then 5 Rnds of:

1 OHS (50/35kg)

9 C2B Pull-ups

6 Back Squats (50/35kg)

3 Front squats (50/35kg)

Into…

1 Rnd of:

20 Burpee BJO (61cm/51cm)

20m HS Walking (LITE-Bear Walking)

Score = Total Reps

56/45/50/40-191 Reps/Rnd

10m = 1 Rep

CFA LITE Options:

Int1 – BR-20/10kg, PU, 45/32kg, 16m HSW

Int2 – 43/30kg, 14m HSW

Int3 – 40/28kg, 12m HSW or 4 WW

Beg1 – BR-10/5kg, 35/25kg, PU (P/G), B-BSO (61/51cm), 4x 0.5 WW

Beg2 – 30/20kg, RR (1/0.5m), B-BSO (41cm), 20m BW(str)

Beg3 – BR-5/2.5kg, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

B) For the Rest complete the following…

Tabata the following for max Reps/Cal:

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

Rest 2 min

5m Shuttle Run (5m = 1 Rep)

Rest 2 min

Airbike (cal) or Jumping Alternate Lunges

Rest 2 min

Double-Unders

Score = Total Reps

CFA LITE Options:

Row sub SDHP (20kg/12kg)

Int1/2/3 – same

Beg1 – 16/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

CFA LITE Options – USA Equivalents:

Row sub SDHP (45/26lb)

Int1/2/3 – same

Beg1 – 35/22lb

Beg2 – 25/17lb

Beg3 – 17/11lb

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 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 – Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!  

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 – 291121

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) Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!  

AMRAP the following for 28 Min:

Burden Run 560 m (25/15kg)

Then 5 Rnds of:

1 OHS (50/35kg)

9 C2B Pull-ups

6 Back Squats (50/35kg)

3 Front squats (50/35kg)

Into…

1 Rnd of:

20 Burpee BJO (61cm/51cm)

20m HS Walking (LITE-Bear Walking)

Score = Total Reps

56/45/50/40-191 Reps/Rnd

10m = 1 Rep

CFA LITE Options:

Int1 – BR-20/10kg, PU, 45/32kg, 16m HSW

Int2 – 43/30kg, 14m HSW

Int3 – 40/28kg, 12m HSW or 4 WW

Beg1 – BR-10/5kg, 35/25kg, PU (P/G), B-BSO (61/51cm), 4x 0.5 WW

Beg2 – 30/20kg, RR (1/0.5m), B-BSO (41cm), 20m BW(str)

Beg3 – BR-5/2.5kg, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

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 – The CrossFit Games Open starts in March! Anyone can take part in the CrossFit Open. And you can complete the events — with or without equipment — from home!

In fact, you can record your workouts from anywhere: home, your office, garage, or anywhere with free space. Just make sure you remember to submit your scores on Games.CrossFit.com when you’re done.

𝗠𝗲𝗺𝗯𝗲𝗿𝘀 𝗼𝗳 𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝗔𝗳𝗳𝗶𝗹𝗶𝗮𝘁𝗲𝘀

Participants who are members of an affiliate or perform an Open event at any CrossFit affiliate in good standing with @CrossFit, LLC are not required to submit videos of their event performances.

Affiliate managers may validate scores for any athlete who performs an Open event at their affiliate.

New: Affiliate managers also may validate scores for members of their affiliate who perform Open events at home. These rules are for the sole purpose of facilitating participation for athletes who are unable to perform an Open event at their affiliate during the COVID-19 pandemic.

Stay connected with your community and take part in the joy of the Open! Visit games.crossfit.com

#CrossFitOpen #CrossFit #Fitness #CrossFitCommunity #CrossFitAffiliates #InTheOpen #fitnessjourney #Workout #ThisisWhy #CrossFitAtHome

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 – 270121

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) AMRAP the following for 10 min:

10 Pistol Squats

10 T2B

Score = Total Reps

HSW 10 m = 10 reps

CFA LITE Options:

T2B sub RX – Lying Feet 2 Hands

Int1 – 6 Pistols; 8 T2B/F2H

Int2 – Ass. Pistols (band/hold object lightly); 8 T2B/F2H

Int3 – Pistols (hip crease just above horiz); 7 T2B/F2H

Beg1 – Lunges (alt.); 10 HLR (or Lying F2H)

Beg2 – Lunges (alt.); 10 HKR (or Lying K2H)

Beg3 – Static Lunges; 10 Sitting K2C

then…

2) Completed 3 Rnds of the following FT:

30 KB Swing (32kg/24kg)

100 DU

6 Wall Walks

Score = Total Reps

CFA LITE Options:

Use KB or closest DB loading

Int1 – 24kg/16kg; 90 DU; 5 WW

Int2 – 24kg/16kg; 80 DU; 5 WW

Int3 – 20kg/12kg; 70 DU; 4 WW

Beg1 – 16kg/10kg; 100 SU; 4 Half WW

Beg2 – 12kg/8kg; 90 SU; 6 WORM Walk

Beg3 – 8kg/5kg; 80 SU; 4 WORM Walk

USA Equivalents – CFA LITE Options:

RX – 70lb/52lb

Use KB or closest DB loading

Int1 – 52lb/35lb; 90 DU; 5 WW

Int2 – 52lb/35lb; 80 DU; 5 WW

Int3 – 44lb/26lb; 70 DU; 4 WW

Beg1 – 26lb/22lb; 100 SU; 4 Half WW

Beg2 – 26lb/17lb; 90 SU; 6 WORM Walk

Beg3 – 17lb/11lb; 80 SU; 4 WORM Walk

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 – Michelle on some T2B (Toes to Bar)! 

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 – 270121

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 12 May 2020…

HS Walk 120 m FT but EMOM starting at 0 min complete 15 sec L-sit

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 90m HSW

Int2 – 75m HSW, Weak L-sit

Int3 – 60m HSW or 18 WW, (L-sit – 1 leg str)

Beg1 – 18 half WW, T-sit

Beg2 – 120m (BW str), T-sit (1 ft dwn)

Beg3 – 80m (BW bnt), F-B

then…

2) Complete 3 Rnds of the following FT:

400m Run

12 Strict Deficit HSPU (12cm/9cm)

9 Hang Power Cleans (100kg/70kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home-B – Db/KB/Bp/Light BB – HPC 21 Reps on 25/15kg

Int1 – SD-HSPU (1.5/4.5cm); 90/60kg; 22.5/15kg

Int2 – S-HSPU; 80/55kg; 20/12kg

Int3 – S-HSPU (1/2 AM)70/50kg; 20/12kg

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

Beg2 – PPU (51/41cm); 45/30kg; 10/7.5kg

Beg3 – PPU (Flr/Kns on 2x15kg); 35/20kg; 7.5/5kg

CFA LITE Options – USA Equivalents

RX – 220/155lb

Home-B – Db/KB/Bp/Light BB – HPC 21 Reps on 55/35lb

Int1 – SD-HSPU (1.5/4.5cm); 200/155lb; 50/35lb

Int2 – S-HSPU; 185/130lb; 45/25lb

Int3 – S-HSPU (1/2 AM); 160/108lb; 45/25lb

Beg1 – PPU (24/20inch); 130/90lb; 35/22lb

Beg2 – PPU (20/16Inch); 100/65lb; 22/16lb

Beg3 – PPU (Flr/Kns on 2x15kg); 80/45lb; 16/11lb

EXTRAS

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

COMPETITORS WOD

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

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

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Avette taking a short rest in the Front Rack position while working hard on a tough Benchmark, the “2012 Chipper” – CrossFit Games!

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 – 050121

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) Front Squat 3 – E90sOn90s for 5 Rnds (count sets >75% 1RM)

Score = Load

CFA LITE Options:

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

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

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

then…

2) Complete 3 Rnds of the following for Max Reps: 

AMRAP 3 min:

7 Thrusters (43kg/30kg)

7 C2B Pull-ups

Rest 3 min

Score = Total Reps

CFA LITE Options:

RX – BB 43/30kg BOR 10 Reps or Single-arm BOR (DB/KB/B-Pack) or light BB (25kg/16kg) 14 Reps on BOR

Int1 – C2B PU, 43/30kg; 22.5/15kg

Int2 – 6 C2B PU, 40/25kg; 20/15kg

Int3 – 5 C2B PU, 35/20kg; 16/12kg

Beg1 – 7 PU (P/G), 30/15kg; 16/10kg

Beg2 – 7 RR (1,5/1m), 20/12kg; 12/8kg

Beg3 – 7 RR (1/0,5m), 15/8kg; 8/5kg;

USA Equivalents – CFA LITE Options:

RX – BB 95/65kg BOR 10 Reps or Single-arm BOR (DB/KB/B-Pack) or light BB (55lb/35lb) 14 Reps on BOR

Int1 – C2B PU, 95/65lb; 50/35lb

Int2 – 6 C2B PU, 90/55lb; 50/35lb

Int3 – 5 C2B PU, 75/45lb; 45/25lb

Beg1 – PU (P/G)/65/35lb; 35/25lb

Beg2 – 7 RR (1,5/1m), 45/25lb; 25/20lb

Beg3 – 7 RR (1/0,5m), 35/20lb; 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 – Tim and Shaun showing some healthy brotherly competition!!!

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 – 250121

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) Last week we completed the Girl Benchmark Ingrid… we complete her sister Benchmark Grettel today!

Complete the Girl Benchmark WOD “Grettel”…

10 rounds for time of:

3 Clean and Jerks (61kg/43kg)

3 Burpees over the bar

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

CFA LITE Variations:

Any Clean, any Jerk

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

Db/KB/Bp/Light BB – 4 Reps on 25kg/15kg

Int1 – 55/38kg; 25/15kg

Int2 – 50/35kg; 22.5/15kg

Int3 – 47kg/32kg; 20/12kg (Int CFHQ)

Beg1 – 40/28kg; 15/10kg

Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO) (Beg CFHQ)

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

CFA LITE Options – USA Equivalents:

RX – ♀ 95 lb. ♂ 135 lb.

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

Db/KB/Bp/Light BB – 4 Reps on 55lb/35lb

Int1 – 120/85lb; 55/35lb

Int2 – 110/75lb; 50/35lb

Int3 – 105/70lb; 45/25lb (Int CFHQ)

Beg1 – 90/60lb; 35/25lb

Beg2 – 65/45lb; 25/15lb; BBF Bp (SO) (Beg CFHQ)

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

then…

2) AMRAP the following for 18 min:

30 BB or DB Clean and Jerks (25kg/15kg)

60 Step-ups (25kg/15kg at 61cm/51cm)

120 DU

240 m Run

Score = Total Reps

234 Reps/Rnd

10 m = 1 Rep

Scaling:

Reduce the load so that it is light! You should be able to complete 10-15 reps at a time without rest on the CJ and SUps.!

CFA LITE Variations:

Any Clean, any Jerk

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

You can use a DB or BB or combo!

Home-Based Db/KB/Bp/Light BB – 25kg/15kg

Int1 – 25/15kg; 110 DU

Int2 – 22.5/15kg; 100 DU

Int3 – 20/12kg; 90 DU

Beg1 – 15/10kg; 120 SU

Beg2 – 10/7.5kg; SUp 51cm; 110 SU

Beg3 – 7.5/5kg; SUp 41cm; 100 SU

CFA LITE Options – USA Equivalents:

RX – ♀ 95 lb. ♂ 135 lb.

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

Db/KB/Bp/Light BB – 4 Reps on 55lb/35lb

Int1 – 55/35lb; 110 DU

Int2 – 50/35lb; 100 DU

Int3 – 45/25lb; 90 DU

Beg1 – 35/25lb; 120 SU

Beg2 – 25/15lb; SUp 20inch; 110 SU

Beg3 – 15/10lb; SUp 16inch; 100 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 – Our SUMMER TRANSFORMATION CHALLENGE starts 1 February 2021! If you are interested in more info…please watch our Video and Complete the contact form by clicking on the heading “Transformation Challenge” below! 

Transformation Challenge

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 – 210121

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) Practice Handstand Walking

Score = For Quality

CFA LITE Options:

Coaches to decide – Walking short distances to a wall; Wall/Box Walks etc

then…

2) Tabata the following for Max Reps:

a) HS Walk (m)

Rest 2 min

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

Rest 2 min

c) Strict Dips

Rest 2 min

d) Inverted Burpees (Burpee Handstand)

Rest 2 min

e) Jumping Alternate Lunges

Score = Total Reps

CFA LITE Options:

Int1/2 – Same

Int3 – HS or WW (1 WW = 3 m)

Beg1 – WW (half) (1 WW = 1.5m); BSO (61/51cm); SD Jump up lower dwn or RD (B/P)

Beg2 – BW (str); BSO (51cm); Seated Par/Bench Dips (leg str), Bp Step onto Box (piked); Step Lunges

Beg3 – BW (bnt); BSO (41cm); Seated Par/Bench Dips (leg bnt), Bp Walk to Piked Pos; Static Lunges

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 – Jacques setting up with good form on some heavy DB Snatches!

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 – 210121

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) Complete the Benchmark “Ellen” – 3 Rounds for time of:

20 BB Facing Burpees

21 Dumbbell Snatches

12 Dumbbell Thrusters

Loading:

Use a single dumbbell on the snatches (any) and a pair for the thrusters.

♂ 50-lb. DBs (22.5kg)/♀ 35-lb. DBs (15kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Scaling: Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.

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

Db/KB/Bp/Light BB – same loading

Int1 – same Rx

Int2 – 20/15kg

Int3 – 15/10kg (Int CFHQ)

Beg1 – 15/10kg; 20 BBF Bp (SO)

Beg2 – 10/5kg; 10/7.5kg (12 DB Sn, 9 DB Thr); 10 BBF Bp (SO) (Beg CFHQ)

Beg3 – 7.5/5kg; (12 DB Sn, 9 DB Thr) (but 1 DB Thr); 10 BBF Bp (SO)

CFA LITE Options – USA Equivalents:

Scaling: Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.

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

Db/KB/Bp/Light BB – same loading

Int1 – same Rx

Int2 – 45/35lb

Int3 – 35/20lb (Int CFHQ)

Beg1 – 35/20lb; 20 BBF Bp (SO)

Beg2 – 20/10lb; (12 DB Sn, 9 DB Thr); 10 BBF Bp (SO) (Beg CFHQ)

Beg3 – 15/10lb; (12 DB Sn, 9 DB Thr) (but 1 DB Thr); 10 BBF Bp (SO)

then…

2) Completed 15 Sept 2020 – Complete a Rep Max set E90son90s for 8 Rnds (12 min) for Max Reps:

Rnds 1, 2, 3 – Strict C2B Pull-ups

Rnds 4, 5, 6 – Strict Pull-ups

Rnds 7, 8, 9 – Kipping Pull-ups

Score = Total Reps

NB – See separate workouts on Itensity for scoring (BOR vs PU)

RM = 1 unbroken attempt, no rests!

CFA LITE Options:

RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg

BOR BB Load – divide score by 1.5

BOR Light load – divide score by 2

Int1 – Same, BOR 45/30kg; 22.5/15kg

Int2 – Same, BOR 40/25kg; 20/15kg; PU or BOR

Int3 – Same, BOR 35/20kg; 16/12kg; PU or BOR

Beg1 – Same but w P/G, BOR 30/15kg; 15/10kg; PU (G/P) or BOR

Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), BOR 20/12kg; 12/8kg; RR (1/0.5m) or BOR

Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), BOR 15/8kg; 8/5kg; RR (0.5/0m) or BOR

CFA LITE – USA Equivalents:

Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb

Int1 – Same Rx

Int2 – Same, 90/55lb; 50/35lb

Int3 – Same, 75/45lb; 45/25lb

Beg1 – Same but w P/G, 65/35lb; 35/25lb

Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), 45/25lb; 25/20lb

Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), 35/20lb; 15/10lb

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