Featured Image – From left… Bonni, Coach Anje and Clyde all in mid-flight on Toes to Bar (T2B)!

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 – 200121

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) OHS 5-5-5-5-5 (70% 1RM)

Score = Load

Home-based – Overhead Squat RM – E2ndMon2ndM 12 min (6 Rnds) for Max Total Loading

(Similar to 18 April/28 May/13 July/1 Sept 2020)

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

DB/KB/BP Single Implement – RM on Non-dominant arm then RM on Dominant Arm

Goal Reps – 5 – 15 (Single – 5 – 12 each)

NB – Use your available load!

NB – you will need to scale according to the weakest side!

Equip:

DB/KB/Back Pack/Other object that can be held by 1 hand

then…

2) CrossFit HQ WOD (120722/200929)

2012 Chipper – 2012 Reebok CrossFit Games

For time:

10 overhead squats

10 box jump-overs

10 thrusters

10 power cleans

10 toes-to-bars

10 burpee muscle-ups

10 toes-to-bars

10 power cleans

10 thrusters

10 box jump-overs

10 overhead squats

♀ 105-lb.(47kg) OHS, 20-in. (51cm) box, 95-lb. (43kg) thruster, 125-lb. (56kg) clean (any)

♂ 155-lb. (70kg) OHS, 24-in. (61cm) box, 135-lb. (61kg) thruster, 205-lb. (93kg) clean (any)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – MU – BOR sub 15 Reps (61/43kg) or 25 Reps (25kg/15kg) and 20 Push-ups

RX Home-Based sub – DB/KB/BP/Light BB – 15 OHS/15 Thr/ 20 PC (25/15kg)

Int1 – OHS 65/43kg; Th 55/36kg; PC 93/55kg; 22.5/15kg; 8 MU or BOR, PU

Int2 – OHS 60/40kg; Th 53/34kg; PC 85/50kg; 22.5/15kg; 10 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – OHS 55/36kg; Th 50/32kg; PC 75/45kg; 20/12kg; 10 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – OHS 45/30kg; Th 45/30kg; PC 65/40kg; 15/10kg; BSO (61/51cm); 10 C2B PU (G/P), 15/12 PU or BOR, PU

Beg2 – OHS 35/23kg; Th 35/22kg; PC 55/33kg; 12/8kg; BSO (51cm); 15 RR (1/0.5m), 15 PU/15 PU (kns) or BOR, PU

Beg3 – OHS 25/16kg; Th 25/17kg; PC 45/27kg; 8/5kg; BSO (41cm); 15 RR (1/0.5m), 15 PU(kns)/12 PU (kns) or BOR, PU

CFA LITE Options – USA Equivalents

RX sub – MU – BOR sub 15 Reps (135/95kg) or 25 Reps (55/35kg) and 20 Push-ups

RX Home-Based sub – DB/KB/BP/Light BB – 15 OHS/15 Thr/ 20 PC (55/35lb)

Int1 – OHS 145/95lb; Th 120/80lb; PC 205/120lb; 50/35lb; 8 MU or BOR, PU

Int2 – OHS 130/90lb; Th 115/75lb; PC 185/110lb; 50/35lb; 10 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – OHS 120/80lb; Th 110/70lb; PC 165/100lb; 45/25lb; 10 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – OHS 100/65lb; Th 100/65lb; PC 145/90lb; 35/20lb; BSO (24/20inch); 10 C2B PU (G/P), 15/12 PU or BOR, PU

Beg2 – OHS 75/50lb; Th 75/50lb; PC 120/70lb; 20/25lb; BSO (20inch); 15 RR (1/0.5m), 15 PU/15 PU (kns) or BOR, PU

Beg3 – OHS 55/35lb; Th 55/35lb; PC 100/60lb; 15/10lb; BSO (16inch); 15 RR (1/0.5m), 15 PU(kns)/12 PU (kns) or BOR, PU

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 – Jiminy hitting great positioning on a Hang Snatch as Hayley (left) and Leshae prepare for their next lift!

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 – 190121

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) AMRAP the following for 10 min:

Min 1 – Strict HSPU

Min 2 – DU

Score = Total Reps

CFA LITE Options:

Int1 – 1.5/3cm Riser

Int2 – Abm (1/2)

Int3 – Abm (2/3)

Beg1 – PPU (61cm/41cm); SU

Beg2 – PPU (flr/Kns); SU

Beg3 – PPU (Kns); SU

then…

2) Complete the following FT:

5 Rnds of…

200m Row

7 HSPU

Rest 2 min

5 Rnds of…

200m Row

10 Push-ups

TC – 19 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Row Sub – SDHP (20/12kg) 1 Rep = 10m

Int1 – 1.5/3cm Riser

Int2 – Abm (1/2)

Int3 – Abm (2/3)

Beg1 – SDHP 16/10kg; PPU (61cm/41cm); SU

Beg2 – SDHP 12/8kg; PPU (flr/Kns); SU

Beg3 – SDHP 8/5kg; PPU (Kns); SU

CFA LITE Options – USA Equivalents

Row Sub – SDHP (20/12kg) 1 Rep = 10m

Int1 – 1.5/3cm Riser

Int2 – Abm (1/2)

Int3 – Abm (2/3)

Beg1 – SDHP 16/10kg; PPU (61cm/41cm); SU

Beg2 – SDHP 12/8kg; PPU (flr/Kns); SU

Beg3 – SDHP 8/5kg; PPU (Kns); SU

EXTRAS

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

COMPETITORS WOD

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

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Members go check out the Goal Setting Email sent on Friday! A MUST if you want to end up going, where you want to be going!!!

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 – 180121

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) Segment Snatch Deadlift, Hang Snatch – E90sOn90s for 12 min (8 Rnds) (Max Day)

Score = Load

CFA LITE Options:

Beginners – Hang Snatch scale to Hang Power Snatch plus OHS

Home-Based Options: Segment Snatch Deadlift, Hang Snatch RM – E2ndMon2ndM for 12 min (6 Rnds) (Max Total Loading)

Score = Sum of Load x Reps

If Single-arm – RM on Left and RM on Right per Rnd

then…

2) Complete the Girl Benchmark WOD “Ingrid”…

10 rounds for time of:

3 Snatches (squat) (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:

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

EXTRAS

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

COMPETITORS WOD

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Repost from @crossfitgames – 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 

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

ONLINE WHITEBOARD/COACHING – 191220

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 Toes to Bar

Score = For Quality

CFA LITE Options:

Kipping Hanging Knee Raises and Leg Raises

Substitutions:

Shoulder –

Lying variants – Feet to Hands/chest/hips

Back –

Hallow Body Holds (floor/hanging) and Strict Mvts

Knee –

Fine (watch jump-up/down)

then…

2) Complete 3 Rnds of the following FT:

30 DB Snatches (any) (30kg/20kg)

30 DB Facing Burpees

30 T2B

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

RX – BBF Bps standard – jump back, up, over w 2 feet

CFA LITE Options:

Home-based – DB/KB/BP – 25kg/15kg but 35 reps DB Snatch

T2B sub – Lying – Ft2 Hnds

Int1 – 25/15kg; 27 T2B

Int2 – 22.5kg/15kg; 25 T2B

Int3 – 20kg/12kg; 22 T2B

Beg1 – 15kg/10kg; Bps (SO), 30 HLR (or Lying F2H)

Beg2 – 10kg/7.5kg; 25 Bps (SO), 30 HKR (or Lying K2H)

Beg3 – 7.5kg/5kg; 20 Bps (SO), 25 HKR or K2C seated

USA Equivalents – CFA LITE Options:

RX – 65lbx2/45lbx2 at 24/20inch

Home-based – DB/KB/BP – 55lb/35lb but 35 reps DB Snatch

T2B sub – Lying – Ft2 Hnds

Int1 – 55/35lb; 27 T2B

Int2 – 50lb/35lb; 25 T2B

Int3 – 45lb/25lb; 22 T2B

Beg1 – 35lb/22lb; Bps (SO), 30 HLR (or Lying F2H)

Beg2 – 22lb/15lb; 25 Bps (SO), 30 HKR (or Lying K2H)

Beg3 – 15lbx2/1lb; 20 Bps (SO), 25 HKR or K2C seated

Substitutions:

Shoulder –

DB Sn – Inv side (DB Power Cl)

T2B – Lying leg raise (F2H or K2H) – 1 arm OH

DBF Bps – Str Arm if needed

Back –

DB Sn – Hang Power Sn

T2B – F/Bridge 30 sec

DBF Bps – Str Arm if needed or off Box/Table

Knee –

DB Sn – Fine or from Knee height

T2B – Fine or LITE

DBF Bps – Str Arm if needed or off Box/Table

EXTRAS

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

COMPETITORS WOD

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

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 6th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Repost from @crossfitgames – 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

____________________________________________________________

 #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 

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).

ONLINE WHITEBOARD/COACHING – 150121

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 = For Quality

CFA LITE Options:

Practice Single-Unders

then…

2) Complete the following triplet FT:

Run 1000m-800m-600m-400m-200m

Row 1000m-800m-600m-400m-200m

DU 100 – 80 – 60 – 40 – 20

TC – 26 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Row sub SDHP 100-80-60-40-20 (20kg/13kg)

Int1/2/3 – same

Beg1 – 16/12kg

Beg2 – 12/8kg

Beg3 – 8/5kg

CFA LITE Options – USA Equivalents:

Row sub SDHP 100-80-60-40-20 (20kg/13kg)

Int1/2/3 – same

Beg1 – 35/25lb

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 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 Coach Dave, Andre, Sarah, Cindy and Michelle on a @CrossFitAlgoa WOD down outdoors in Knysna over the holidays!

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 – 140121

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) Power Clean and Push Jerk 2 – EMOM for 10 min

Score = Load

Home-Based – Power Clean and Push Jerk RM – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

then…

2) Complete the following for Max Reps:

AMRAP 7 min:

4 Muscle-ups

4 Thrusters (60kg/40kg)

Rest 3 min

AMRAP 7 min:

4 Muscle-ups

6 Power Clean and Push Jerk (or Push press) (60kg/40kg)

Score = Total Reps

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 7 Reps on Thr; 6 Reps on PC, PJ and BOR sub 12 Reps (25kg/15kg) and 4 Push-ups

Int1 – 55/36kg; 22.5/15kg; 3 MU or BOR, PU

Int2 – 53/34kg; 22.5/15kg; 4 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – 50/32kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – 45/30kg; 15/10kg; PU (G/P),4/3 Push-up or BOR,PU

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 3 PU/4 PU (kns) or BOR, PU

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 4 PU(kns)/3 PU (kns) or BOR, PU

CFA LITE Options – USA Equivalents

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – 7 Reps on Thr; 6 Reps on PC, PJ (55/35lb)

Int1 – 120/80lb; 50/35lb; 3 MU or BOR, PU

Int2 – 115/75lb; 50/35lb; 4 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – 110/70lb; 45/25lb; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – 100/65lb; 35/20lb; PU (G/P),4/3 Push-up or BOR,PU

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m), 3 PU/4 PU (kns) or BOR, PU

Beg3 – 55/35lb; 15/10lb; RR (1/0.5m), 4 PU(kns)/3 PU (kns) or BOR, PU

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 Open is Back… for more info visit games.crossfit.com (Image courtesy of CrossFit, Inc).

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#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 – 060121

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) Practice Kipping HSPU

Score = For Quality!

CFA LITE Options: Only move to the next level once you have achieved an 80% proficiency!

Home-Based Options: Be safe! Only go upside down if you are competant at Handstanding and Headstanding against a wall!

Scale to Piked Push-up Practice

then…

2) Complete 3 Rnds of the following FT:

21 HSPU

21 Box Step-Overs (25kgx2/16kgx2 on 61cm/51cm)

100 DU

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home-based – DB/KB/BP – 25kg/15kg but 30 reps Lunges

Int1 – 18 HSPU; 22.5/15kg Lngs; 90 DU

Int2 – 1/2 Abm; 22.5kgx2/15kgx2; 20/15kg Lngs; 80 DU

Int3 – 2/3 Abm; 20kgx2/12kgx2 ; 16/12kg Lngs; 70 DU

Beg1 – PPU (61cm/51cm); 15kgx2/10kgx2 (61/51cm); 15/10kg lngs; 100 SU

Beg2 – PPU (51cm/Flr); 10kgx2/5kgx2 (51cm); 12/8kg Lngs); 90 SU

Beg3 – PPU (Flr/kns); 7.5kgx2/2.5kgx2 (41cm); 8/5kg Lngs; 80 SU

USA Equivalents – CFA LITE Options:

RX – 55lbx2/35lbx2 at 24/20inch

Home-based – DB/KB/BP – 55lb/35lb but 30 reps Lunges

Int1 – 18 HSPU; 50/35lb Lngs; 90 DU

Int2 – 1/2 Abm; 50lbx2/35lbx2; 50/35lb Lngs; 80 DU

Int3 – 2/3 Abm; 45lbx2/25lbx2 ; 45/25lb Lngs; 70 DU

Beg1 – PPU (61cm/51cm); 35lbx2/22lbx2 (24/20inch); 35/25lb Lngs; 100 SU

Beg2 – PPU (51cm/Flr); 22lbx2/11lbx2 (20inch); 25/20lb Lngs; 90 SU

Beg3 – PPU (Flr/kns); 15lbx2/6lbx2 (16inch); 15/10lb Lngs; 80 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 – Delme on Chest to Bar Pull-ups!! 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#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 – 120121

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 5-5-5-5-5 (75% 1RM)

Score = Load

PS – those who have not been training complete 3 sets (60-65% 1RM)

Home-Based – Front Squat RM – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

then…

2) Complete 3 Rnds of the following FT:

600m Run

10 Clusters (60kg/40kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

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

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg; Run 500m

Beg3 – 25/17kg; 8/5kg; Run 400m

CFA LITE Options – USA Equivalents

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – 15 Reps on 55/35lb

Int1 – 120/80lb; 50/35lb

Int2 – 115/75lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 100/65lb; 35/20lb

Beg2 – 75/50lb; 20/25lb

Beg3 – 55/35lb; 15/10lb

EXTRAS

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

COMPETITORS WOD

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Rob on some Oly lifting last year!

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 – 110121

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 Pull-ups

Score = For Quality

Those who are competent can do the butterfly Pull-up progressions

CFA LITE Options: Only move to the next level once you have achieved an 80% proficiency!

Home-Based Options: Try find something to hang off to practice otherwise Bent Over Row (BOR) 3-5 x 10 Reps

then…

2) Complete the following FT:

40 C2B Pull-ups

into…

4 Rnds of:

20 Target Burpees (15.24cm – 6 inches)

40 Airsquats

into…

40 C2B Pull-ups

TC – 21 min

CFA LITE Options:

Home-based Sub – BOR (Single-Arm-DB/KB/B-Pack or Light BB) 60 Reps (buy-in)/ 60 Reps (buy-out)

RX – 25/15kg

Int1 – 22.5/15kg; 35 C2B PU

Int2 – 20/15kg; 30 C2B PU

Int3 – 16/12kg; 40 PU; 18 T-Bps; 36 AS

Beg1 – 15/10kg; PU (G/P) or BOR; 16 T-Bps

Beg2 – 12/8kg; RR (1/0.5m) or BOR; 16 T-Bps; 32 AS

Beg3 – 8/5kg; RR (1/0.5m) or BOR; 12 T-Bps; 24 AS

CFA LITE Options – USA Equivalents:

Home-based Sub – BOR (Single-Arm-DB/KB/B-Pack or Light BB) 60 Reps (buy-in)/ 60 Reps (buy-out)

RX – 55/35lb

Int1 – 50/35lb; 35 C2B PU

Int2 – 45/35lb; 30 C2B PU

Int3 – 35/25lb; 40 PU; 18 T-Bps; 36 AS

Beg1 – 35/20lb; PU (G/P) or BOR; 16 T-Bps

Beg2 – 25/17lb; RR (1/0.5m) or BOR; 16 T-Bps; 32 AS

Beg3 – 15/10lb; RR (1/0.5m) or BOR; 12 T-Bps; 24 AS

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 – Okkert on some Burpee Vault Overs on an awesome Summers day last year!!!!!

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 – 090121

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) Last completed 20 Oct 20…

Turkish Get-ups 2 – EMOM for 10 min (Climb to Max Day)

Score = Load

NB – 1x Non-Dominant side, 1x Dominant side

CFA LITE Options:

Use a load that you can move with good form!

New Beginners – 4 TGU Sit-ups (min 1), then 4 Static assisted Lunges (min 2)

then…

2) Complete 3 Rnds of the following FT:

24 Step-overs (25kgx2/16kgx2 on 61cm/51cm)

18 BB Facing Burpees

12 Muscle-ups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

RX – BBF Bps standard – jump back, up, over w 2 feet

CFA LITE Options:

Home-based – DB/KB/BP – 25kg/15kg but 35 reps Lunges; BOR 24 Reps plus Pushups

Int1 – 8 MU; 22.5/15kg Lngs

Int2 – 22.5kgx2/15kgx2; 20/15kg Lngs ; 8 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – 20kgx2/12kgx2 ; 16/12kg Lngs; 8 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)

Beg1 – 15kgx2/10kgx2 (61/51cm); 15/10kg lngs ; C2B PU (P/G) and Ring Dips (P/B) ; BBF Bps – step up/back but jump/o

Beg2 – 10kgx2/5kgx2 (51cm); 12/8kg Lngs) ; RR (1.5/1m), Push-ups (ts/kns) ; BBF Bps – step up/back/over

Beg3 – 7.5kgx2/2.5kgx2 (41cm); 8/5kg Lngs; RR (1.5/1m), Push-ups (kns) ; BBF Bps – step up/back/over

USA Equivalents – CFA LITE Options:

RX – 55lbx2/35lbx2 at 24/20inch

Home-based – DB/KB/BP – 55lb/35lb but 35 reps Lunges; BOR 24 Reps plus Pushups

Int1 – 8 MU; 50/35lb Lngs

Int2 – 50lbx2/35lbx2; 50/35lb Lngs; 8 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – 45lbx2/25lbx2 ; 45/25lb Lngs; 8 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)

Beg1 – 35lbx2/22lbx2 (24/20inch); 35/25lb Lngs;; C2B PU (P/G) and Ring Dips (P/B) ; BBF Bps – step up/back but jump/o

Beg2 – 22lbx2/11lbx2 (20inch); 25/20lb Lngs; RR (1.5/1m), Push-ups (ts/kns) ; BBF Bps – step up/back/over

Beg3 – 15lbx2/6lbx2 (16inch); 15/10lb Lngs; RR (1.5/1m), Push-ups (kns) ; BBF Bps – step up/back/over

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