Featured Image – Levina flying on some single-unders, while Bonni, Odette, Lavern and Jimminy work in the background!

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 – 121120

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

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

1) Similar to WOD 31 Aug 20 – Complete 4 Rnds of the following for Max Reps:

AMRAP 5 min:

Run 600 m

AMRAP Burpee GTOH (25kg/15kg)

Rest 90 sec

Score = Total Reps

(3 x 60 plus Bp GTOH Reps)

10 m = 1 Rep

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – Run 400m, 12/8kg

Beg3 – Run 400m, 8/5kg

CFA LITE Options – USA Equivalents:

DB – 55/35lb

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

Featured Image – You got that “Wall Ball Feeling”… yes it’s “Wall Ball Wednesday” and we are re-testing!!!!! ENJOY 🙂 

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 – 111120

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) PVC/Bar Drills

– Review and drilling of today’s movements

Score = For Quality

2) T/Challenge (SPRING and SUMMER) and Gains Challenge – Test 3…

Open Workout 12.4 – 2012 Reebok CrossFit Games –

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10′ target/14 lb to 9′ target)

90 Double-unders

30 Muscle-ups

Score = Total Reps

CFA LITE Options:

RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 25/15kg and 150 Thruster sub WB (same load)

Int1 – WB/sub Thr (22.5/15kg), 80 DU, 20 MU or BOR

Int2 – WB/sub Thr (22.5/15kg), 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 80 SU, 30 RR (1,5m/1m), 30 Push-ups (Ts/Kns), BOR

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 70 SU, 30 RR (1m/0,5m), 30/24 Push-ups (Kns), BOR

USA Equivalents:

RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 55/35lb and 150 Thruster sub WB (same load)

Int1 – WB/sub Thr (50/35lb), 80 DU, 20 MU or BOR

Int2 – WB/sub Thr (50/35lb), 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 80 SU, 30 RR (4Ft11″/3Ft3″), 30 Push-ups (Ts/Kns), BOR

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 70 SU, 30 RR (3Ft3″/1Ft7″), 30/24 Push-ups (Kns), BOR

then…

2) Complete the following FT:

5 min L-sit

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit

Beg2 – T-Sit (1ft dwn)

Beg3/TC – 4 min F-Bridge

Equipment Options:

Rings/Rings joined with 2 bands/rope OR 2 chairs/boxes/tables (side by side)

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 – ORP’s (Optimal Recovery Positions) after a tough Workout of the Day (WOD)! 

#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).

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

ONLINE WHITEBOARD/COACHING – 101120

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) Practice the following:

Deadlift / Hang Power Clean / Power Clean / Front Squat

Score = For Quality

then…

2) T/Challenge and Gains Challenge – Test 2…

Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:

Burpees (Target 15.24 cm – 6 inches)

Score = Total Reps

Description:

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

CFA LITE Options:

Rx to B1 – Same

B2 and B3 – No target (bring feet together and clap overhead)

then…

3) Power Clean, Push Jerk – EMOM complete the following for Max Loading

Min 1-3: 5 Reps each

Min 4-6: 3 Reps each

Min 7-9; 1 Rep each

Score = Sum of Reps x Load across all sets

CFA LITE Options:

Beg3/TC – Deadlift, Hang Power Clean, Push Press

Keep loading to a level at which great form can be maintained!

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 – Hes from our SPRING Transformation Challenge on those FUN Burpee Vault Overs!!!!! Go Hes!!

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 – 121020

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) Drills:

a) KB Swing

b) Pull-ups/Ring Rows

then…

2) T/Challenge and Gains Challenge – Test 1 SUMMER TC and RE-TEST SPRING TC

The Rx and Int Members not needing to re-test will be doing Pyramid Double Helen below…

Complete the Benchmark Helen – 3 Rounds For Time of:

400 meter Run

21 Kettlebell Swings (24kg/16kg)

12 Pull-Ups

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

S-PU Sub BOR –  24 reps 24/16kg (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 20/12kg, 8 PU

Beg1 – 16/10kg, PU (P/G)

Beg2 – 12/8kg, RR (1/0.5m)

TC/Beg3 – 300m Run, 8/5kg, RR (0.5/0m)

USA Equivalents – CFA LITE Options:

PU Sub BOR – 24 reps 52/35lb (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 44/26lb, 8 PU

Beg1 – 35/22lb, PU (P/G)

Beg2 – 26/17lb; RR (40/20 inches)

Beg3 – 300m Run, 17/11lb; RR (20/0 inches)

OR for The Rx and Int Members not needing to re-test will be doing Pyramid Double Helen below…

2010 Reebok CrossFit Games – https://games.crossfit.com/workouts/games/2010

Pyramid Double Helen

For time:

Run 1,200 meters

63 kettlebell swings (24kg/16kg))

36 pull-ups

Run 800 meters

42 kettlebell swings (24kg/16kg))

24 pull-ups

Run 400 meters

21 kettlebell swings (24kg/16kg))

12 pull-ups

CFA/AFL TC – 30 min (CFG TC 22 min)

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

S-PU Sub BOR –  Double Reps 24/16kg (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 20/12kg, 8 PU

Beg1 – 16/10kg, PU (P/G)

Beg2 – 12/8kg, RR (1/0.5m)

Beg3 – 800-600-400m Run, 8/5kg, RR (0.5/0m)

USA Equivalents – CFA LITE Options:

PU Sub BOR – Double Reps 52/35lb (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 44/26lb, 8 PU

Beg1 – 35/22lb, PU (P/G)

Beg2 – 26/17lb; RR (40/20 inches)

Beg3 – 800-600-400m Run, 17/11lb; RR (20/0 inches)

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 – All smiles…Rachel on the airbike at @CrossFitAlgoa Summerstrand!

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

#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 – 061120

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) Strict C2B Pull-ups RM – E2ndMon2ndM for 10 min (5 sets)

Score = Total Reps

Sub – BB and Single arm BOR (DB/KB/B-Pack) (loads below)

Goal – 5-15 Reps/Rnd

CFA LITE Options:

BOR Scoring – Single arm impl 2 Reps = 1 Rep; BB (2 arm) 1.5 Reps = 1 Rep

Int1 – C2B PU/BOR 45/30kg; 22.5/15kg

Int2 – PU BOR 40/25kg; 20/15kg

Int3 – PU BOR 35/20kg; 16/12kg

Beg1 – PU (P/G)/BOR 30/15kg; 16/10kg

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

Beg3 – RR (1m/0,5m)/BOR 15/8kg; 8/5kg

TC – 5-10 Reps only

USA Equivalents – CFA LITE Options:

BOR (single arm) 2 Reps = 1 Rep; BB (2 arm) 1.5 Reps = 1 Rep

Int1 – C2B PU/BOR 100/65lb; 50/35lb

Int2 – PU BOR 90/55lb; 50/35lb

Int3 – PU BOR 75/45lb; 45/25lb

Beg1 – PU (P/G)/BOR 65/35lb; 35/25lb

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

Beg3 – RR (3Ft3″/1Ft7″)/BOR; 35/20lb; 15/10lb

then…

2) AMRAP the following for 20 min:

15 Airsquats

12 Jumping Alternate Lunges

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

6 C2B Pull-ups

3 Strict Def HSPU (15cm/9cm)

Score = Total Reps

CFA LITE Options:

B-BJO sub B-Broad Jump (1.24/1m)

Home-based C2B Pull-up sub today – Plain Burpees

Int1 – same, S-HSPU

Int2 – 4 C2B PU, S-HSPU

Int3 – 6 PU, 1/2 abmats

Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m), 6 PU (P/G) or 6 Jump PU, PPU (61/51cm)

Beg2 – Lunges, BBF Bps (SO); Bp BSO (51cm)/ Bp BJ (0.8/0.5m), RR (1/0.5m), PPU (51cm/Flr)

Beg3 – Static Lunges, BBF Bps (SO); Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), RR (0.5/0m), PPU (Flr/Kns)

USA Equivalents – CFA LITE Options:

B-BJO sub B-Broad Jump (4ft/3ft 3inch)

S-Def HSPU – 6/3.5 inch def

Home-based C2B Pull-up sub today – Plain Burpees

Int1 – same, S-HSPU

Int2 – 4 C2B PU, S-HSPU

Int3 – 6 PU, 1/2 abmats

Beg1 – Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch), 6 PU (P/G) or 6 Jump PU, PPU (24/20inches)

Beg2 – Lunges, BBF Bps (SO); Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch), RR (3ft 3 inch/1ft 7inch), PPU (20inch/Flr)

Beg3 – Static Lunges, BBF Bps (SO); Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch), RR (1ft 7inch/0m), PPU (Flr/Kns)

EXTRAS WOD

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

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Jenne on KB Walking Lunges, while Yvette (pull-ups) and Rebecca work hard in the background!!!!!

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 – 051120

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) 50 Strict HSPU FT but starting at 0 min and EMOM complete 10 SDHP (32kg/24kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Use KB or closest DB loading

Int1 – 40 S-HSPU; 24kg/16kg

Int2 – 1/2 Abm; 24kg/16kg

Int3 – 2/3 Abm; 20kg/12kg

Beg1 – PPU (61/Flr); 16kg/10kg

Beg2 – PPU (Flr/Kns); 12kg/8kg

Beg3 – PPU (Kns); 8kg/5kg

TC – 30 PPU (kns); 5/2,5kg

USA Equivalents – CFA LITE Options:

RX – 70lb/52lb

Use KB or closest DB loading

Int1 – 40 S-HSPU; 52lb/35lb

Int2 – 1/2 Abm; 52lb/35lb

Int3 – 2/3 Abm; 44lb/26lb

Beg1 – PPU (61/Flr); 26lb/22lb

Beg2 – PPU (Flr/Kns); 26lb/17lb

Beg3 – PPU (Kns); 17lb/11lb

then…

2) Complete the following FT:

100 Hang Power Cleans (30kg/20kg)

80m HS Walk

60 DB/KB Burpees (Lateral Facing)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – (DB/KB/BP) 25kg/15kg

Int1 – 20/15kg; 70m HSW

Int2 – 20/15kg; 60m HSW

Int3 – 16/12kg; 50m HSW or 15 WW

Beg1 – 15/10kg; 15 Half WW; 50 LF Bps

Beg2 – 12/8kg; 80m BW (str); 45 LF Bps

Beg3 – 8/5kg; 70m BW (bnt); 40 LF Bps

TC – 50 HPC, 40m BW, 30 Bps

CFA LITE – USA Equivalents:

RX BB – 65/45lb

Rx – (DB/KB/BP) 55/35lb

Int1 – 50/35lb; 70m HSW

Int2 – 50/35lb; 60m HSW

Int3 – 45/25lb; 50m HSW or 15 WW

Beg1 – 35/25lb; 15 Half WW; 50 LF Bps

Beg2 – 25/20lb; 80m BW (str); 45 LF Bps

Beg3 – 15/10lb; 70m BW (bnt); 40 LF Bps

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 – Josh on some Burpee Vault Overs!!

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 – 41120

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 Drills:

Deadlift

Hang Power Clean

Power Clean

Strict Press

Push Press

then…

2) 1 Power Clean, 3 Push Press – E90sOn90s for 9 min (6 Rnds)   

Score = Load

CFA Home Based:

1 Power Clean, RM Push Press – E90sOn90s for 9 min (6 Rnds) (Max Total Loading)

Score = Sum of Load x Reps

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

then…

3) Complete 30-20-10 reps FT:

C2B Pull-ups

Kettlebell lunge (32kgx2/24kgx2)

TC – 12 min

Score = Time/TC plus 1 sec/rep or meter/yard missed

Athletes must lunge with the kettlebells in the rack position.

NB – coaches if weights limited – use any combination that approximates any given level loading i.e. Rx men could use 30kg db and 32kg KB

OR even a 65kg BB or 35kg DB and 30kg DB – whatever loading you can use inthe front rack!

B2/3 – may be easier to do Home-based loading w more distance!

CFA LITE Options:

Home-Based (HB) loading 25/15kg, 40m-30m-20m

C2B sub w BOR with same reps on any level of 2xKB or DB load BUT DOUBLE-Reps for Single implement HB load)

Use KB or closest DB loading

Int1 – C2B 25-15-5 or BOR; 24kgx2/16kgx2; HB (see above)

Int2 – PU 27-15-9 or BOR; 25-15-5m 24kgx2/16kgx2; HB (see above)

Int3 – PU 21-15-9 or BOR; 20kgx2/12kgx2; HB 20/12kg

Beg1 – PU (P/G) or BOR; 20kgx2/10kgx2; HB 15/10kg

Beg2 – RR (1/0,5m) or BOR; 12kgx2/8kgx2; HB 12/8kg

Beg3 – RR (0,5/0m) or BOR; 8kgx2/5kgx2 OR HB 8/5kg

TC – Reps 21-15-9; Body Weight Lunge

USA Equivalents – CFA LITE Options:

RX – 70lbx2/52lbx2

C2B sub w BOR with same reps on any level of 2xKB or DB load BUT DOUBLE-Reps for Single implement (SI) HB load

Home-Based (HB) loading 55/35lb, 42-32-22 yards

Use KB or closest DB loading

Int1 – C2B 25-15-5 or BOR; 52lbx2/35lbx2; HB (same but SI)

Int2 – PU 27-15-9 or BOR; 25-15-5m 52lbx2/35lbx2; HB (same but SI)

Int3 – PU 21-15-9 or BOR; 45lbx2/25lbx2; HB 45/25lb

Beg1 – PU (P/G) or BOR; 45lbx2/22lbx2; HB 35/22lb

Beg2 – RR (4Ft11″/3Ft3″) or BOR; 25lbx2/17lbx2; HB 25/17lb

Beg3/TC – RR (3Ft3″/1Ft7″) or BOR; 17lbx2/11lbx2; HB 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 – Nikki on some Thrusters during our 2020 Reebok CrossFit Games workout “Happy Star” over the weekend!

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

#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 – 031120

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 14 min (7 Rnds):

Min 1 – Wall Balls (10kg/6.3kg)

Min 2 – WB Facing Burpees

Score = Total Reps

CFA LITE Options:

WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)

Int1/2 – WB/sub Thr (25/15kg)

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

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); WBF Bps (SO)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); WBF Bps (SO)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); WBF Bps (SO)

TC – Airsquats (5-10/Rnd); Bps (plain)

CFA LITE Options – USA Equivalents:

WB sub DB/KB/BP/Light BB – Thrusters (55/35kg)

Int1/2 – WB/sub Thr (55/35lb)

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

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/20kg); WBF Bps (SO)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb); WBF Bps (SO)

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb); WBF Bps (SO)

then…

2) Complete 4 Rnds of the following FT:

30 KB Swings (24kg/16kg)

120 DU

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – same Rx; 105 DU

Int2 – same Rx; 90 DU

Int3 – 20/12kg; 75 DU

Beg1 – 16/10kg; 120 SU

Beg2 – 12/8kg; 105 SU

Beg3 – 8/5kg; 90 SU

TC – 15 KBS 8/5kg; 60 SU

USA Equivalents – CFA LITE Options:

Rx – 52/35lb

Int1 – same Rx; 105 DU

Int2 – same Rx; 90 DU

Int3 – 44/26lb; 75 DU

Beg1 – 35/22lb; 120 SU

Beg2 – 26/17lb; 105 SU

Beg3 – 17/11lb; 90 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 – Don and Okkert working hard in class on the “Happy Star” Event from the 2020 Reebok 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 – 021120

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) Front Squat 10-10-5-5-2-2 for Max loading E2ndMon2ndM for 6 min)

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

Guideline – Min loading % should be 60% for 10; 75% for 5; 85% for 2

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) AMRAP the following for 7 min on 80kg/55kg:

5 TNG Power Clean

4 Front Squat

3 STOH

Score = Total Reps

Rules:

Reps must be unbroken

Only exception – you can take a rest after 3rd PC but 1st 3 PC must be unbroken/TNG (no dropping)

FS and STOH – can drop last rep

NB See Home-Based WOD below!

CFA LITE Options:

Guideline – Load 60% of Max PC

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

Int1 – 70/50kg

Int2 – 60/42kg

Int3 – 55/38kg

Beg1 – 45/30kg

Beg2 – 35/20kg

TC/Beg3 – 25kg/15kg

USA Equivalents – CFA LITE Options:

Guideline – Load 60% of Max PC

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

RX – 175/120lb

Int1 – 155/110lb

Int2 – 135/95lb

Int3 – 120/85lb

Beg1 – 100/65lb

Beg2 – 75/45lb

TC/Beg3 – 55/35lb

Home-Based WOD – AMRAP 9 (25kg/15kg):

9 TNG Power Clean

7 Front Squat

5 STOH

HOME-BASED CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

USA Equivalents – HOME-BASED CFA LITE Options:

DB – 50/35lb

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/25lb

Beg3 – 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 – Happy Star from the 2020 Reebok CrossFit Games (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  

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

ONLINE WHITEBOARD/COACHING – 311020

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) Thrusters 2 – E90sOn90s for 9 min (6 Rnds) (Start 75% 1RM, climb Max Day)

Score = Load

CFA LITE Options:

Keep loading to a level that great form can be maintained!

CFA Home-Based – Thrusters RM – E2mOn2m for 10 min (5 Rnds) (Max Loading)

Score = Sum of Load x Reps

then…

2) 2020 CrossFit Games – Happy Star https://games.crossfit.com/workouts/games/2020

4 Rounds:

200m-200m-300m-300m Hill Run (off-road)

5-7-9-11 Burpee Vault Over Box or Beam 61cm

5-7-9-11 Thruster

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep

W 43-48-50-52kg

M 61-66-70-75kg

Athletes will begin by running a loop up and back down the hill, followed by a round of 5 burpees and 5 thrusters. In the second round, the athletes will run a different loop up the hill, then complete 7 reps of each, this time with a heavier thruster. Each round the run course will change and the reps and weight will go up.

NB – after Thrusters return over Box/Beam (61cm)

CFA LITE Options:

RX – DB/KB/B-Pack/light BB (same as below) 9-12-15-18 Thr Reps (same load)

Int1 – 55-60-63-67kg/40-43-45-47kgs ; 22.5/15kg

Int2 – 50-53-55-60kg/35-38-40-42kg ; 20/15kg

Int3 – 45-50-53-55kg/32-35-37-40kg ; 16/12kg

Beg1 – 35-40-40-45kg/25-30-30-31kg ; 15/10kg

Beg2 – 25-30-30-35kg/20-20-25-25kg ; 12/8kg

Beg3 – 20-20-25-25kg/12-15-15-17kg ; 8/5kg

USA Equivalents – LITE Options:

CCFA LITE Option – USA Equivalents:

RX – 95-105-110-115-lb./135-145-155-165-lb.

RX – DB/KB/B-Pack/light BB (same as below) 9-12-15-18 Thr Reps (same load)

Int1 – 122-131-140-149lb/86-95-99-104lb ; 50/35lb

Int2 – 108-116-124-132lb/76-84-88-92lb ; 50/35lb

Int3 – 101-109-116-124lb/71-79-83-86lb ; 45/25lb

Beg1 – Bp VO (51cm); 81-87-93-99lb/57-63-66-69lb ; 35/25lb

Beg2 – BBF Bps (so); 61-65-70-74lb/43-47-50-52lb ; 25/20lb

Beg3 – BBF Bps (so); 41-44-47-50lb/29-32-33-35lb ; 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 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