Featured Image – Newton Park Class on Monday’s fun workout – a tough couplet of Front Squats and BB Facing Burpees!!

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 – 071020

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

– Quick Review DL, HPC

– Focus on Strict Press/Push Press

Score = For Quality

2)

a) Strict Press 3, Push Press 5 – E90son90s for 6 Rnds (9 min) (Count sets >70% SP 1RM)

Score = Max Load

b) CFA Home Based – Strict Press 5, Push Press RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

Score = Sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

CFA LITE OPTIONS:

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

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

TC Group – from floor (DL, HPC, complex)

then…

2) Complete 4 Rnds of the following for Max Reps with a DB/KB or Back Pack:

Min 1 – Weighted Step-ups (25/15kg at 61cm/51cm)

Min 2 – DB Push Press (25kg/15kg)

Min 3 – GHD SU or Weighted SU (25/15kg)

Score = Total Reps

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 16/10kg

Beg2 – W-SU (51cm), 12/8kg

Beg3 – W-SU (41cm), 8/5kg; BW Sit-ups/Crunchies

Untrained TC – 3 Rnds, working for a max of 40 sec/min

USA Equivalents – CFA LITE Options:

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/25lb

Beg2 – W-SU (51cm), 25/20lb

Beg3 – W-SU (41cm), 15/10lb; BW Sit-ups/Crunchies

EXTRAS

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

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Our Transformation Challenge Members started with their first training day yesterday!!!!   

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

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

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

ONLINE WHITEBOARD/COACHING – 061020

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)

a) Practice the following:

– Single-Unders/Double-Unders

– Handtand Walk/Wall Walk/Bear Walk

Score = For Quality

b) Complete 10 Rnds of the following FT:

30 DU

10 m Handtand Walk

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

HSW 10 m = 10 reps

CFA LITE Options:

Int1 – 27 DU; 9m HSW

Int2 – 24 DU; 8m HSW

Int3 – 20 DU; 6m HSW or 2 WW

Beg1 – 30 SU; 2 Half WW

Beg2 – 25 SU; Bear Walk (Str)

Beg3/TC – 20 SU; Bear Walk (Bnt)

Untrained TC – 6 Rnds

then…

2) Complete 5 Rnds of the following FT:

25 Pull-ups

400 m Run

TC – 17 min

Score = Time/Tc plus 1 sec/rep missed

CFA LITE Options:

RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 36 Reps on BOR

Int1 – 20 PU/36 BOR 45/30kg; 22.5/15kg

Int2 – 18 PU/36 BOR 40/25kg; 20/15kg

Int3 – 15 PU/26 BOR 35/20kg; 16/12kg

Beg1 – PU (P/G)/36 BOR 30/15kg; 16/10kg

Beg2 – RR (1,5/1m)/36 BOR 20/12kg; 12/8kg

Beg3 – RR (1/0,5m)/36 BOR 15/8kg; 8/5kg; Run 300

Untrained TC – 3 Rnds, B3 but 15 PU, TC 10 min

USA Equivalents – CFA LITE Options:

Row Sub SDHP Rx – 45/35LB KB/BB or closest KB

Rx – (BB) 135/85lb; Single-arm BOR (DB/KB/B-Pack) or light BB 36 Reps on BOR

Int1 – 20 PU/36 BOR 100/65lb; 50/35lb

Int2 – 18 PU/36 BOR 90/55lb; 50/35lb

Int3 – 15 PU/36 BOR 35/20kg; 75/45lb; 45/25lb

Beg1 – PU (P/G)/36 BOR 65/35lb; 35/25lb

Beg2 – RR (4Ft11″/3Ft3″)/36 BOR; 45/25lb; 25/20lb

Beg3 – RR (3Ft3″/1Ft7″)/36 BOR; 35/20lb; 15/10lb

EXTRAS

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

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Leshae, Bonni, Jemima and Carla on a fun couplet of DB Squat Cleans and Handstand Push-ups, or the scaled equivalent! 

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 – 051020

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) Bar/PVC Drills:

a) Deadlift, Hang Power Clean, Front Squat

b) Front Squat 2 – E2ndMon2ndM for 10 min (5 Rnds) (>75% 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) AMRAP the following for 9 min:

9 Front Squats (60/40kg)

9 BB Facing Burpees

Score = Total Reps

CFA LITE Options:

RX sub – DB/KB/BP – 12 Reps on 25kg/15kg

RX BBF Bp – 2 Ft takeoff, any landing

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg; BBF Bp SO

Beg2 – 35/22kg; 12/8kg; BBF Bp SO

Beg3 – 25/17kg; 8/5kg; BBF Bp SO

TC – PVC or 10/6kg (DB/Bar)

CFA LITE Options – USA Equivalents

RX sub – DB/KB/BP – 21-18-15 Reps on 55/35lb

RX BBF Bp – 2 Ft takeoff, any landing

Int1 – 120/80lb; 50/35lb

Int2 – 115/75lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 100/65lb; 35/20lb; BBF Bp SO

Beg2 – 75/50lb; 20/25lb; BBF Bp SO

Beg3 – 55/35lb; 15/10lb; BBF Bp SO

Sub’s –

Shoulders

Front Squat – Fine or Safety Bar Back Squat

BBF Burpees – Straight Arm Burpees

Back –

Front Squat – Fine (light) or Hip Thrusters

BBF Burpees – Straight Arm Burpees

Knees –

Front Squat – Fine (light/partial) or Hip Thrusters

BBF Burpees – Straight Arm Burpees

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 our 2017 @Nutritech @EastCapeChamps… Brad and Celeste scaling The Fort during the Trail Sprint and Obstacle Course Event!! In the next few weeks we will be releasing some details on this years @EastCapeChamps 

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 – 031020

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) Cluster 1 – EMOM 10 min (Start 60% 1RM, Build to Max Day)

Score = Load

Home-Based sub:

Cluster – RM E2ndMon2ndM 5 Rnds (10 min) (Max Total Loading)

Score = Load

Score = sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

CFA LITE Options:

Keep loading at a level so that great technique is maintained

then…

2) Complete the following FT:

15-12-9 Bar Muscle-ups

27-21-15 Thrusters (50kg/32kg)

TC – 15 min

CFA LITE Options:

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

RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on Thr 25/15kg and BOR

Int1 – 9-6-3 MU or BOR 45/30kg, PU; 22.5/15kg

Int2 – 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR 40/25kg, PU; 20/15kg

Int3 – 12-9-6 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR 35/20kg, PU; 16/12kg

Beg1 – 15-12-9 PU (P/G), 15/12-12/9-9/6 Push-ups (Ts), BOR 30/15kg, PU; 15/10kg

Beg2 – 15-12-9 RR (1,5m/1m), 12-9-6 Push-ups (Ts/Kns), BOR 20/12kg, PU; 12/8kg

Beg3 – 15-12-9 RR (1m/0,5m), 12/9-9/6-6/3 Push-ups (Kns), BOR 15/8kg, PU; 8/5kg

USA Equivalents:

Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on Thr 55/35lb and BOR

Int1 – 9-6-3 MU or BOR 100/65lb; 50/35lb

Int2 – 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR 40/25kg; 90/55lb, PU; 50/35lb

Int3 – 12-9-6 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR 75/45lb, PU; 45/25lb

Beg1 – 15-12-9 PU (P/G), 15/12-12/9-9/6 Push-ups (Ts), BOR 65/35lb, PU; 35/25lb

Beg2 – 15-12-9 RR (4Ft11″/3Ft3″), 12-9-6 Push-ups (Ts/Kns), BOR 45/25lb, PU; 25/20lb

Beg3 – 15-12-9 RR (3Ft3″/1Ft7″), 12/9-9/6-6/3 Push-ups (Kns), BOR 35/20lb, PU; 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

Featured Image – Tara finishing her workout as James cheers her on 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 – 021020

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

NOTE: Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

1) Tabata the following:

A) Double Unders

1 min Transition

B) 10 m Shuttle Run

1 min Transition

C) Rowing/SDHP (25kg/15kg)

1 min Transition

D) Lateral Facing Burpees

1 min Transition

E) Burpees GTOH (1x DB) (25kg/15kg)

Score = Total Reps

Equipment Options:

CFA Home training – BB/DB/KB/Back Pack

SDHP Load – same as for Bp GTOH load

CFA LITE Options:

Int1/2 – 22.5kg/15kg

Int3 – 20kg/15kg

Beg1 – SU, 15/10kg

Beg2 – SU, 12/8kg

Beg3 – SU, 8/5kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 March … Hilton and Norm at CrossFit Algoa Summerstrand on some Cleans!!

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 – 011020

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) Hang Squat Clean Plus 2 Front Squats – E90sOn90s 6 Rnds (9 min) (Climb to Max Day)

Score = Load

Home-Based sub:

Hang Squat Clean Plus 2 Front Squats – RM E2ndMon2ndM 5 Rnds (10 min) (Max Total Loading)

Score = sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

CFA LITE Options:

Keep loading at a level so that great technique is maintained

then…

2) CrossFit HQ WOD 200923 / 170605

Complete the 21-15-9 reps for time of:

Dumbbell Hang Squat Cleans

HSPU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

Equip:

♀ 35-lb. (15kgx2) DBs ♂ 50-lb. (22.5kgx2) DBs

OR use KB’s OR Wall Ball/Sandbag

CFA LITE Options:

Try use an odd object i.e. Back Pack over DB/KB/Light BB Home-Based sub Below!

2 x DB or KB OR Double Load and use 1 implement!

Int1 – 22.5/15kg; 18-12-6 HSPU

Int2 – 20/15kg; 1/2 Abm

Int3 – 16/12kg; 2/3 Abm

Beg1 – 15/10kg; PPU (61/51cm)

Beg2 – 12/8kg; PPU (51cm/Flr)

Beg3 – 8/5kg; PPU (Flr/Kns)

USA Equivalents – CFA LITE Options:

Try use an odd object i.e. Back Pack over DB/KB/Light BB Home-Based sub Below!

2 x DB or KB OR Double Load and use 1 implement!

Int1 – 50/35lb; 18-12-6 HSPU

Int2 – 50/35lb; 1/2 Abm

Int3 – 45/25lb; 2/3 Abm

Beg1 – 35/25lb; PPU (61/51cm)

Beg2 – 25/20lb; PPU (51cm/Flr)

Beg3 – 15/10lb; 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 – Anele working hard on the “Nasty Nancy” event from the 2020 CrossFit Games that we tested in class last week! 

REMINDER – all those doing the SPRING Transformation Challenge in Newton Park… your kick-off meeting starts at 19:15 at Newton Park tonight!

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 – 300920

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

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

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

1) Complete the following FT:

Burden Run (25kg/15kg) 1 mile (1609m)

Rest 3 minutes

Run 1 mile (1609m)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

LITE Options: 

10m = 1 Rep

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

Int1 – 20/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg, 1 km (0.621 miles) each

Beg3 – 8/5kg, 1 km (0.621 miles) each

then…

2) Complete the following FT:

4 min L-sit

TC – 10 min

Score = Time/TC plus 1 sec/sec missed

Equipment Options:

2 Chairs/Boxes

CFA LITE Options:

Int1/2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit, HS Hold (Rev WW hold)

Beg2 – T-sit (1 Ft dwn), P-Hold (51cm)

Beg3 – F-Bridge, P-Hold (flr)

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 – Marco in his ORP (Optimal recovery Position) after completing the 2020 Reebok CrossFit Games Event “Nasty Nancy” on Friday!

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 – 280920

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) AMRAP the following for 9 min:

10 Pistol Squats

10 m HS Walk

Score = Total Reps

HSW 10 m = 10 reps

CFA LITE Options:

Int1 – 6 Pistols; 9m HSW

Int2 – Ass. Pistols (band/hold object lightly); 8m HSW

Int3 – Pistols (hip crease just above horiz); 6m HSW or 2 WW

Beg1 – Lunges (alt.); 2 Half WW

Beg2 – Lunges (alt.); Bear Walk (Str)

Beg3 – Static Lunges; Bear Walk (Bnt)

then…

2) Complete 3 Rnds of the following FT:

25 T2B

20 Push-ups

15 Burpee Broad Jumps (1.24m/1m)

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – Box-J Sub Broad-J 1.24m/1m

T2B sub RX – Lying Feet 2 Hands

Int1 – 22 T2B/F2H

Int2 – 18 T2B/F2H; 18 PU

Int3 – 15 T2B/F2H; 16 PU

Beg1 – HLR (or Lying F2H); PU 15/10; Bp BJ (1/0.8m)

Beg2 – HKR (or Lying K2H); PU 10 (Ts)/18 (kns); Bp BJ (0.8/0.5m)

Beg3 – Sitting (K2C); PU 15/10 (kns); Bp Broad Step (0.6/0.4m)

USA Equivalents:

Rx – Box-J Sub Broad-J 48/40 inches

T2B sub RX – Lying Feet 2 Hands

Int1 – 22 T2B/F2H

Int2 – 18 T2B/F2H; 18 PU

Int3 – 15 T2B/F2H; 16 PU

Beg1 – HLR (or Lying F2H); PU 15/10; BP BJ (40/31 inches)

Beg2 – HKR (or Lying K2H); PU 10 (Ts)/18 (kns); BP BJ (31/20 inches)

Beg3 – Sitting (K2C); PU 15/10 (kns); BP Broad Step (24/15 inches)

Equipment Options:

BB/DB or other loaded implement (KB/Back Pack)

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 @crossfittraining… 2020 Reebok CrossFit Games Event “Awful Annie”!! (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 – 260920

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 200920

2020 CrossFit Games Event – Awful Annie

For time:

50 double-unders

50 GHD sit-ups

5 cleans

40 double-unders

40 GHD sit-ups

4 cleans

30 double-unders

30 GHD sit-ups

3 cleans

20 double-unders

20 GHD sit-ups

2 cleans

10 double-unders

10 GHD sit-ups

1 clean

♀ 185 lb. (84kg) ♂ 275 lb. (124kg)

TC – 20 min

Score = Time/TC plus 1 sec per rep missed

NB – if you have not been regularly completing this GHD volume, reduce down to values that you have been regularly completing!

CFA LITE Options:

Reduce reps and/or load to try to finish within 20 minutes.

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

RX – Single-arm (DB/KB/B-Pack) or light BB 20-15-10-5 reps on 25/15kg

RX Sub – Weighted Sit-up (25/15kg or same as DB loading)

Int1 – 90/63kg; 22.5/15kg; 47-37-27-17-7 DU

Int2 – 80/52kg; 20/15kg; 45-35-25-15-5 DU

Int3 – 70/45kg; 16/12kg; 40-30-20-10-5 DU

Beg1 – 60/40kg; 15/10kg; SU

Beg2 – 50/32kg; 12/8kg; 45-35-25-15-5 SU

Beg3 – 40/25kg; 8/5kg; 40-30-20-10-5 SU

USA Equivalents:

Reduce reps and/or load to try to finish within 20 minutes.

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

RX – Single-arm (DB/KB/B-Pack) or light BB 20-15-10-5 reps on 55/35kg

RX Sub – Weighted Sit-up (55/35kg or same as DB loading)

Int1 – 200/140lb; 50/35lb; 47-37-27-17-7 DU

Int2 – 175/115lb; 50/35lb; 45-35-25-15-5 DU

Int3 – 155/100lb; 45/25lb; 40-30-20-10-5 DU

Beg1 – 135/90lb; 35/25lb; SU

Beg2 – 110/70lb; 25/20lb; 45-35-25-15-5 SU

Beg3 – 90/55lb; 15/10lb; 40-30-20-10-5 SU

CrossFit HQ AT-HOME OPTIONS 

The double-unders can be performed at home. If no jump rope is available, consider performing pogo jumps. The GHD sit-ups can be modified to traditional sit-ups. If dumbbells are available for the cleans, perform dumbbell cleans and increase the reps to provide a challenge. If no dumbbells are available, consider replicating the dynamic hip extension aspect of the movement by performing an explosive jumping variation or using any household object to replicate the function of getting a load to the shoulders.

The following is an example of two limited-equipment options: 

Option 1 

For time: 

50-40-30-20-10 double-unders

50-40-30-20-10 sit-ups

15-12-9-6-3 dumbbell cleans

Options 2 

For time: 

50-40-30-20-10 pogo jumps

50-40-30-20-10 sit-ups

10-8-6-4-2 kneeling jump-ups

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