Featured Image – Hayley and Leshae working hard on their positioning on a “bottom’s up” plate Snatch during a tough WOD!!

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

#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 – 241120

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

Last completed 10 Dec 2019…

1) 1 Segment Snatch Deadlift, 1 Hang Snatch, 3 OHS – E90sOn90s for 12 min (8 Rnds) (Climb to a Max Day)

Score = Max Load

CFA LITE Options:

Beginner – Must maintain great form to climb further

Hang Power Snatch plus 5 OHS

Home-Based – same as today, climbing to a max load (if single arm implement complete the complex on both the left and right).

then…

2) Complete the following for Max Reps:

AMRAP 4 min:

5 Snatch (squat) (60kg/40kg)

30 DU

Rest 3 minutes

AMRAP 3 min:

5 Snatch (squat) (60kg/40kg)

30 DU

Rest 2 min

AMRAP 2 min:

5 Snatch (squat) (60kg/40kg)

30 DU

Score = Total Reps

35 Reps/Rnd

CFA LITE Options:

RX (Single Impl DB/KB/BP/Light BP) – 7 Reps on 25/15kg

Int1 – 55/38kg, 22.5/15kg

Int2 – 50/35kg, 22.5/15kg, 25 DU

Int3 – 45/31kg, 20/12kg, 20 DU

Beg1 – 40/25kg, 15/10kg, SU

Beg2 – 35/20kg, 12/8kg, SU

Beg3/TC – 25/15kg, 8/5kg, 25 SU

USA Equivalents – CFA LITE Options:

RX (Single Impl DB/KB/BP/Light BP) – 55/35lb

Int1 – 121/84lb, 50/33lb

Int2 – 110/77lb, 50/33lb, 25 DU

Int3 – 99/68lb,    44/26lb, 20 DU

Beg1 – 88/55lb,  33/22lb, SU

Beg2 – 77/44lb,  26/18lb, SU

Beg3/TC – 55/33lb, 18/11lb, 25 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 – Saturday class leaving on a 2 mile (3.2km) Burden Run!  

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 – 231120

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 Completed 9 Dec 19…

AMRAP the following for 14 min:

20 Burpee Box Jump Overs (61cm/51cm)

10 Bar M-ups

Score = Total Reps

30 Reps/Rnd

CFA LITE Options:

RX – M-up Sub 20 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 20 reps on 25/15kg

Int1 – 8 B/MU or BOR (22.5/15kg),PU

Int2 – 6 B/MU or BOR (22.5/15kg),PU

Int3 – 10 B/MU (B/P) or 10 J-B/MU (Bar @ Collar Bone) or BOR (20/12kg),PU

Beg1 – B/BSO (61/51cm), PU (P/G) or BOR(15/10kg),10/7 PU

Beg2 – B/BSO (51/51cm), RR (1/0.5m) or BOR(12/8kg),7PU/10PU(kns)

Beg3/TC – B/BSO (41cm), RR (0.5/0m) or BOR (8/5kg),10/7PU(kns)

USA Equivalents – LITE Options:

RX – M-up Sub 20 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 20 reps on 55/35lb

Int1 – 8 B/MU or BOR (50/35lb),PU

Int2 – 6 B/MU or BOR (50/35lb),PU

Int3 – 10 B/MU (B/P) or 10 J-B/MU (Bar @ Collar Bone) or BOR (45/25lb),PU

Beg1 – B/BSO (61/51cm), PU (P/G) or BOR(35/25lb),10/7 PU

Beg2 – B/BSO (51/51cm), RR (4Ft11″/3Ft3″) or BOR(25/17lb),7PU/10PU(kns)

Beg3/TC – B/BSO (41cm), RR (3Ft3″/1Ft7″) or BOR (17/11lb),10/7PU(kns)

Then…

2) Last completed 2 July 2018/9 Dec 19…

Complete 100 m HS Walk FT but starting at 00:00 and EMOM complete 10 KBS (32kg/24kg)

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

CFA LITE Options:

Int1 – 80m HSW, 24/16kg

Int2 – 60m HSW, 24/16kg

Int3 – 50m or 33 WW, 22/18kg

Beg1 – 33 1/2 WW, 16/12kg

Beg2 – 100m BW (str), 12/8kg

Beg3/TC – 100m BW (bnt), 8/5kg

(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

USA Equivalents – LITE Options:

Int1 – 87 yds HSW, 53/35lb

Int2 – 66 yds HSW, 53/35lb

Int3 – 55 yds HSW or 33 WW, 48/40lb

Beg1 – 33 1/2 WW, 35/26lb

Beg2 – 109 yds BW (Str), 26/18lb

Beg3/TC – 109 yds BW (Bnt), 18/11lb

(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

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 – Meryl on on the super challenging movement of DB Squat Snatches 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 

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

ONLINE WHITEBOARD/COACHING – 211120

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 100 T2B FT, but starting at 0 min and EMOM complete 4 Burpee GTOH (plate 15kg/10kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 

Equip – Any load (DB/BB plate/Back Pack/Water Container)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 90 T2B

Int2 – 80 T2B

Int3 – 70 T2B

Beg1 – 100 HLR (or Lying F2H); 10/5kg

Beg2 – 80 HKR (or Lying K2H); 3 Bp-GTOH 5/2.5kg

Beg3 – 70 Sitting (k2C); 3 Bp-GTOH 5/2.5kg

USA Equivalents – CFA LITE Options:

Equip – Any load (DB/BB plate/Back Pack/Water Container)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 90 T2B

Int2 – 80 T2B

Int3 – 70 T2B

Beg1 – 100 HLR (or Lying F2H); 25/10lb

Beg2 – 80 HKR (or Lying K2H); 10/5lb

Beg3 – 70 Sitting (k2C); 10/5lb

then…

2) Burden Run 2 mile (3.2km) (15kg/10kg Bumper) FT

NB – try find hills!

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 

10m = 1 Rep

Equip – Any load (DB/BB/Back Pack/Water Container)

RX/Int1/2/3 – same

Beg1 – 10/5kg

Beg2 – 2.6km; 5/2.5kg

Beg3 – 2km; 5/2.5kg

USA Equivalents – CFA Options:

10m = 1 Rep

Equip – Any load (DB/BB/Back Pack/Water Container)

RX/Int1/2/3 – same 35/25lb

Beg1 – 25/10lb

Beg2 – 2.6km; 10/5lb

Beg3 – 2km; 10/5lb

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 – Paul having fun on a burden run from the HERO WOD “LARRY”!

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 – 191120

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)

a) OHS 5-5-5-5-5 (Count sets >75% 1RM) (Last completed 8 Sept OHS)

Score = Load

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

(Similar to 18 April/28 May/13 July/8 Sept 2020)

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

Home-based Notes:

BB do 1x RM Attempt

BUT … 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!

then…

2) CrossFit HQ WOD – 201107 (141207)

For time:

Row 1,000 meters

50 dumbbell squat snatches, alternating

Row 750 meters

35 dumbbell squat snatches, alternating

Row 500 meters

20 dumbbell squat snatches, alternating

♀ 30-lb. (13.6kg) dumbbell ♂ 40-lb. (18kg) dumbbell

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX (DB/KB/BP) 20/15kg

Row sub SDHP w implement today!

Int1/2 – 20/15kg

Int3 – 15/10kg

Beg1 – 10/7.5kg

Beg2 – 7.5/5kg

TC/Beg3 – BB/DB/KB/Plate HPC, FS 5-7/2.5-5kg

CFA LITE Options – USA Equivalents:

RX (DB/KB/BP) 50/35lb

Row sub SDHP w implement today!

Int1/2 – 50/35lb

Int3 – 35/20lb

Beg1 – 20/15lb

Beg2 – 15/10lb

TC/Beg3 – BB/DB/KB/Plate HPC, FS 10-15/5-10lb

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

Featured Image – Anel, all smiles, during the tough burden run on the HERO WOD “Larry”! 

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 – 171120

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) PVC/Bar Drills

– Power Clean/Push Press/Push Jerk

Score = For Quality

then…

2) Clean (power) and Jerk (push) 2 – E90sOn90s for 12 min (8 Rnds)

Score = Load

Home-based – Clean (power) and Jerk (push) RM – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Loading (Sum of Load x Reps)

CFA LITE Options:

Keep loading so that great form is maintained

TC – Deadlift, HPC, PP allowed

then…

3) CrossFit HQ WOD – 201112 (171011)

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do clean and jerks

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

Rest 1 minute

From 12:00-15:00, run 400 meters then do clean and jerks

BB – ♀ 105 lb. (47kg)/ ♂ 155 lb. (70kg)

Score = Total reps

NB – 400m = 40 Reps

CFA LITE Options:

DB/KB/BP/Light BB – 25kg/15kg (divide C&J reps by 2 for scoring)

PU Sub – Single-implement load (divide BOR reps by 2 for scoring)

Int1 – PU/BOR; 65/43kg; 22.5/15kg

Int2 – PU/BOR; 60/40kg; 20/15kg

Int3 – PU/BOR; 50/32kg; 16/12kg

Beg1 – PU (P/G)/BOR; 40/25kg; 15/10kg

Beg2 – RR (1,5m/1m)/BOR; Run 300m; 30/20kg; 12/8kg

Beg3 – RR (1m/0,5m)/BOR; Run 300m; 25/15kg; 8/5kg

CrossFit Algoa – USA Equivalents:

Reduce reps and/or load to try to finish within 30 minutes.

See CF HQ At-Home options below as well as the CFA Home Options below

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

RX – Single-arm (DB/KB/B-Pack) or light BB 24 reps on OHS 55/35kg

Int1 – PU/BOR; 145/95lb; 50/35lb

Int2 – PU/BOR; 135/90lb; 50/35lb

Int3 – PU/BOR; 110/70lb; 45/25lb

Beg1 – PU (P/G)/BOR; 90/55lb; 35/25lb

Beg2 – RR (4Ft11″/3Ft3″)/BOR; Run 300m; 65/45lb; 25/20lb

Beg3 – RR (3Ft3″/1Ft7″)/BOR; Run 300m; 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 Video – The HERO WOD “LARRY” – U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan. See more details on his citation below…

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 – 171120

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

NB T/Challenge Members who missed Test 1/2/3 must please complete today!

1) CrossFit HQ WOD – 201111

The HERO WOD – Larry

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad’s machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety … . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”

Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

21-18-15-12-9-6-3 reps for time of:

Front squats

Bar-facing burpees

*200-m sandbag carry after each round

♀ 75-lb. (34kg) squat, 50-lb. (22.5kg) sandbag

♂ 115-lb. (52kg) squat, 80-lb. (36kg) sandbag

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

SB sub – for class use any object (DB/Bumper banded together/KB etc)

DB/KB/BP/SB Sub – 27-21-18-15-12-9-6 reps/Rnd (loading same as SB or SB Sub loading)

Int1 – 45/30kg; 30/20kg

Int2 – 43/28kg; 25/16kg

Int3 – 40kg/26kg; 22.5/15kg

Beg1 – 35/22kg; 20/12kg, Bp SO

Beg2 – 25/15kg; 15/10kg, BP SO

TC/Beg3 – 20/12kg; 12/7.5kg, Bp SO

USA Equivalents – CFA LITE Options:

SB sub – for class use any object (DB/Bumper banded together/KB etc)

DB/KB/BP/SB Sub – 27-21-18-15-12-9-6 reps/Rnd (loading same as SB or SB Sub loading)

Int1 – 100/65lb; 65/45lb

Int2 – 95/60lb; 55/35lb

Int3 – 90/55lb; 50/33lb

Beg1 – 75/45lb; 45/25lb; Bp SO

Beg2 – 55/35lb; 35/20lb; Bp SO

Beg3 – 44/25lb; 25/15lb; Bp SO

then…

2) Complete the following Holds FT:

3 min – X Side Bridge (Non-D)

3 min – X Side Bridge (Dom)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – complete the hold before moving on

Equipment Options:

Mat/Towel

CFA LITE Options:

Int1 – SB (X)

Int2 – SB (1 arm up, Knee Bnt 90)

Int3 – SB (1 arm up)

Beg1 – SB

Beg2 – SB (1 knee dwn, 1 up)

Beg3 – SB (kns)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – What does your exercise prescription look like? Is your “DOSE taken” sufficient to lead to significant improvement in health and fitness over time?

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 – 161120

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

NB T/Challenge Members who missed Test 1/2/3 must please complete today!

1) Drills:

a) DU

b) MU/Pull-ups/Ring Rows

c) HS Walking

2) Handstand Walking 130m FT …but every time you break/fail/stop and starting at 0 min and EMOM, complete 5 Burpees

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Rules:

*use any HSW shuttle length (i.e. 20 x 5m shuttles)

*Pirrouttes allowed on HSW but you cannot come down without doing he burpees. Bear Walk can turn but only hands and feet on floor when turning!

CFA LITE Options: 

Int1 – 105m HSW, 4 Bps

Int2 – 85m HSW, 4 Bps

Int3 – 65m HSW or 32 Wall Walks (WW), 3 BPS

Beg1 – 32 Half WW, 3 Bps

Beg2 – 130m Bear Walk (str), 2 Bps

Beg3 – 105m Bear Walk (bnt), 2 Bps

then…

2) CrossFit HQ WOD 201108

For time:

15 muscle-ups

150 double-unders

12 muscle-ups

120 double-unders

9 muscle-ups

90 double-unders

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX – M-up Sub BOR (25kg/15kg – 2x Mu reps) plus respective Push-ups (same reps as MU)! BB or Single-arm BOR (DB/KB/B-Pack).

Int1 – 140-110-80 DU,  12-9-6 MU or BOR (22.5/15kg), PU

Int2 – 130-100-70 DU, 15-12-9 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR (22.5/15kg), PU

Int3 – 120-90-60 DU, 15-12-9 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR (20/12kg), PU

Beg1 – 150-120-90 SU, 15-12-9 PU (P/G) & 15-12-9/12-9-6 Push-ups (Ts), BOR (15/10kg),PU

Beg2 – 140-110-80 SU, 15-12-9 RR (1,5m/1m) & 15-12-9 Push-ups (Ts/Kns), BOR (12/8kg),PU

Beg3/TC – 120-90-60 SU, 15-12-9 RR (1m/0,5m) & 15-12-9 Push-ups (Kns), BOR (8/5kg), PU

CFA LITE Options – USA Equivalents:

RX – M-up Sub BOR (55lb/35lb – 2x Mu reps) plus respective Push-ups (same reps as MU)! BB or Single-arm BOR (DB/KB/B-Pack).

Int1 – 140-110-80 DU, 12-9-6 MU or BOR (50/35lb), PU

Int2 – 130-100-70 DU, 15-12-9 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR (50/35lb), PU

Int3 – 120-90-60 DU, 15-12-9 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR (45/25lb), PU

Beg1 – 150-120-90 SU, 15-12-9 PU (P/G) & 15-12-9/12-9-6 Push-ups (Ts), BOR (35/25lb), PU

Beg2 – 140-110-80 SU, 15-12-9 RR (4Ft11″/3Ft3″) & 15-12-9 Push-ups (Ts/Kns), BOR (25/17lb), PU

Beg3/TC – 120-90-60 SU, 15-12-9 RR (3Ft3″/1Ft7″) & 15-12-9 Push-ups (Kns), BOR (17/11lb), 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 – Throwback to Schmolly (@schmolly.crossfitalgoamascot) taking her “coaching” position before class! 

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 – 141120

Please find the Whiteboard Explanation and Coaching for today’s workout below…

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

NB T/Challenge Members (SPRING & SUMMER) who missed Test 1/2/3 must please complete today!

We last completed this Benchmark on 23 March 20 and 15 May 20…

1) The benchmark “Angie” – Complete the following FT:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home-Based Angie – If no Pull-up bar sub with Towel PU/Jumping PU OR 50 Burpees (save under Home-Based Angie on Itensity)

Int1/2/3 – same or 100 Towell PU or 50 Bps

Beg1 – PU (P/G) or Jumping PU or 45 Bps, 80/60 Push-U (ts)

Beg2 – 80 RR (1/0.5m) or 80 Jump PU or 40 Bps, 80 Push-U (kns)

Beg3 – 60 RR (0.5/0m) or 60 Jump PU or 30 Bps, 60 Push-U (kns)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 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 Video – Brad from our SUMMER Transformation Challenge on Wall Balls while Garric hits the airbike!!

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 – 131120

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

NB T/Challenge Members (SPRING & SUMMER) who missed Test 1/2/3 must please complete today!

1) Front Squat 2 – E90sOn90s for 9 min (6 Rnds, count sets >80% 1RM)

Score = Load (kg)

Home-Based Training: Front Squat RM – E2ndMon2ndM for 10 min (Max loading)

Score = Total Loading (Sum of Load x Reps for each Rnd)

CFA LITE Options:

Keep loading to a level that great form can be maintained

then…

2) Tabata the following for Max Reps (40kg/25kg):

a) Strict Press

Transition 1 min…

b) Bent Over Row

Transition 1 min…

c) Front Squat

Transition 1 min…

d) Power Clean

Score = Sum of Reps

CFA LITE Options:

RX for Single/arm work – Any implement (SB/BB/KB/DB/BP) – 12 Reps KB (24/16kg) or 12 Reps DB (25/15kg)

Home-based – Multiply your reps by 0.7 for your score!

CFA LITE Options:

Int1/2 – same Rx

Int3 – 32/20kg or 20/12kg, 6 T2B/Lying T2H

Beg1 – 25/15kg or 15/10kg, 10 HLR (or Lying F2H)

Beg2 – 20/12 or 12/78kg, HKR (or Lying K2H)

Beg3 – 15/8kg or 8/5kg, Sitting (K2C)

USA Equivalents – CFA LITE Options:

RX – 90/55lb or 55/15lb

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – Run 400m, 20/25lb

Beg3/New TC – 3 Rnds Run 400m, 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