Featured Video – The 2020 CrossFit Games are here… remember to catch all the action this weekend at games.crossfit.com (Video 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 – 241020

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/What’s App and Email.

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) Clean (squat) and Jerk (push) 1 – EMOM for 12 min (start at 70% 1RM, Climb to a Max Day)

Score = Load

Home-based – Clean (squat) and Jerk (push) RM – E2ndMon2ndM for 12 min (For Max Total Loading)

Score = Total Loading (Sum of Reps x Respective Load)

CFA LITE Options:

Beg2/3 – Power Clean plus Front Squat allowed and Push Press allowed instead of Push Jerk

Keep loading so that great form is maintained!

then…

2) Complete the Benchmark – “Grace” – 30 Clean (any) and Jerks (any) (61kg/43kg) – FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – Any Clean, any Jerk allowed

CFA LITE Variations:

Int1/2: Same

Int3: 52kg/36kg

Beg1: 40kg/28kg

Beg2:  30kg/20kg

TC/Beg3: 20kg/12kg

USA Equivalents – CFA LITE Options:

Int1/2: Same

Int3: 115/80lb

Beg1: 90/60lb

Beg2:  65/45kg

TC/Beg3: 45/25lb

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 – How to watch the 2020 Reebok CrossFit Games which starts today! For more info you can also visit: Games.Crossfit.com  ENJOY ALL THE FITNESS!!!!! (Video 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 – 231020

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) CrossFit HQ WOD (201004 / 170116)

5 RFT of:

Run 800 meters

25 overhead squats (34kg/25kg)

25 sumo deadlift high pulls (34kg/25kg)

TC – 40 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 27 Reps on 25kg/15kg

Int1/2 – same

Int3 – 30/20kg; 20/12kg

Beg1 – 25/17kg; 15/10kg

Beg2 – 20/12kg; 12/8kg

Beg3 – 15/9kg; 8/5kg

CFA LITE Options – USA Equivalents:

RX BB – ♀ 55 lb. ♂ 75 lb.

RX sub – DB/KB/BP/Light BB – 27 Reps on 55/35lb

Int1/2 – same

Int3 – 65/45lb; 45/25lb

Beg1 – 55/35lb; 35/20lb

Beg2 – 4 Rnds – TC 30 min; 45/25lb; 20/25lb

Beg3 – 3 Rnds – TC 25 min; 35/20lb; 15/10lb

EXTRAS WOD

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

COMPETITORS WOD

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Video – Noah Ohlsen — 2020 Games Preview (Video courtesy of CrossFit, Inc.). Catch more videos like this on the CrossFit Games Youtube channel!

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 – 221020

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) Front Squat 2 – E2ndMon2ndM for 12 min (6 Rnds) (>85% 1RM)

Score = Load

CFA Home Based:

Front Squat RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

Score = Sum of Load x Reps

CFA LITE OPTIONS:

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

TC Group/or if you have not been squatting much, keep the weight light

TC Group – from floor (DL, HPC, 2 FS)

then…

2) Complete 3 Rnds of the following FT:

21 KB Swing (24kg/16kg)

21 Strict Dips (Ring/Bar/Bench)

21 HS Walk

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Sub – KBS or DB Swing

Int1 – 18 S-RD, 18m HSW

Int2 – 16 S-RD, 16m HSW

Int3 – 18 S-RD (B/P), 20/12kg, 14m HSW/5WW

Beg1 – 21 S-RD (P/G) or J-up lower dwn,  16/10kg, 5 Half WW

Beg2 – 21 SP-Dips (str), 12/8kg, 21m BW (str)

TC/Beg3 – 21 SP-Dips (bnt), 8/5kg, 21m BW (bnt)

USA Equivalents – CFA LITE Options:

Sub – KBS or DB Swing (52/35lb or 55/35lb)

Int1 – 18 S-RD, 18m HSW

Int2 – 16 S-RD, 16m HSW

Int3 – 18 S-RD (B/P), 44/26lb, 14m HSW/5WW

Beg1 – 21 S-RD (P/G) or J-up lower dwn, 35/22lb, 5 Half WW

Beg2 – 21 SP-Dips (str), 26/17lb, 21m BW (str)

Beg3 – 21 SP-Dips (bnt), 17/11lb, 21m BW (bnt)

EXTRAS WOD

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

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – How to Watch the 2020 CrossFit Games FINALS this weekend (Stage 2/Weekend 2) (Video courtesy of CrossFit, Inc. and Barbend.com) 

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

#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 – 211020

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

– Med Ball Clean and WB

– T2B

Score = For Quality

then…

2) Complete the following FT:

40-30-20 Wall balls (10kg to 10ft/6.3kg to 9ft)

30-20-10 T2B

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX – Thruster sub WB (25kg/15kg)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg), 23-13-8 T2B

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 20-15-5 T2B

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)

Beg3/TC – 30-20-10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

USA Equivalents – CFA LITE Options:

RX – Thruster sub WB 55/35lb

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb), 23-13-8 T2B

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 20-15-5 T2B

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), HLR (or Lying F2H)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), HKR (or Lying K2H)

Beg3 – 30-20-10 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), Sitting (K2C)

then…

3) Complete the following FT:

100-80-60-40 DU

40-30-20-10 Lateral Burpees over Jump-rope

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:

Int1 – 90-70-50-30 DU

Int2 – 85-65-45-25 DU

Int3 – 80-60-40-20 DU

Beg1 – SU, 35-25-15-5 LF Bps

Beg2 – 90-70-50-30 SU, 30-20-10-5 LF Bps

Beg3/TC – 80-60-40-20 SU, 25-20-10-5 LF Bps

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 – Who Is Fitter, Mathew Fraser or Tia-Clair Toomey? (Video 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 – 201020

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) Practice:

– TGU

Score = For Quality

then…

2) 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!

Beg3 – 4 TGU Sit-ups (min 1), then 4 Static assisted Lunges (min 2)

then…

2) CrossFit WOD (201003 / 200324)

Five (5) 2-minute rounds of:

20 dumbbell box step-ups (22.5kgx2/15kgx2 on 51cm/41cm)

Max reps of dumbbell push presses

Rest 2 minutes between rounds

Score = Total Reps

NOTE:

For CFA Class – use closest KB to the DB (i.e. 1xKB, 1 x DB)

CFA LITE Options:

Home-basxed – any load (BB/KB/DB/BP)

Int1/2 – same

Int3 – 20×2/12x2kg; 51/41cm

Beg1 – 15×2/10kgx2; 51/41cm

Beg2 – 1x Implement 12/8kg; 51/41cm

Beg3 – 1x Implement 8/5kg; 41/30cm

CFA LITE Options:

RX – W: 35-lb. DBs and 16-in. box  ; M: 50-lb. DBs and 20-in. box

Home-Based – any load (BB/KB/DB/BP)

Int1/2 – same

Int3 – 45lbx2/25lbx2; 51/41cm

Beg1 – 35lbx2/20lbx2; 51/41cm

Beg2 – 1x Implement 25lbx1/15lbx1; 51/41cm

Beg3 – 1x Implement 15lbx1/10x1lb; 41/30cm

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