Featured Image – Repost from @crossfittraining… 2020 Reebok CrossFit Games Event “Nasty Nancy”!! (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 – 250920

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 200919

2020 CrossFit Games Event – Nasty Nancy

5 rounds for time of:

500-m run

15 overhead squats

15 bar facing burpees

♀ 125 lb. (56kg) ♂ 185 lb. (84kg)

TC – 30 min

Score = Time/TC plus 1 sec per rep missed

CFA LITE Options:

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 25/15kg

Int1 – 70/50kg; 22.5/15kg

Int2 – 60/40kg; 20/15kg

Int3 – 50/32kg; 16/12kg

Beg1 – BBF Bp SO; 40/25kg; 15/10kg

Beg2 – BBF Bp SO, 30/20kg; 12/8kg

Beg3 – BBF Bp SO, 25/15kg; 8/5kg

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 – 155/110lb; 50/35lb

Int2 – 135/90lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 90/55lb; 35/25lb

Beg2 – 65/45lb; 25/20lb

Beg3 – 55/35lb; 15/10lb

AT-HOME OPTIONS  

The overhead squat is the only movement that should need a modification. If dumbbells are available, consider performing a single-arm overhead squat. If the single-arm overhead squat cannot be performed adequately, consider performing 15 dumbbell front squats followed by a 30-second dumbbell overhead hold. If no dumbbells are available, grab a broomstick to perform the overhead squat and increase the reps.

The following is an example of two limited equipment options:  

5 rounds for time of:  

500-m run

10 single-arm overhead squats, alternating

15 dumbbell-facing burpees

5 rounds for time of:  

500-m run

30 overhead squats with a broomstick

15 broomstick-facing burpees

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 – Reposted image from @CrossFitTraining … 2020 Reebok CrossFit Games Events – “Max Handstand” and “Damn Diane” (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 – 240920

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

a) CrossFit HQ WOD 200918

2020 CrossFit Games Event – Handstand Hold

Max freestanding handstand hold

TC – 20 min

Score = Max Time of Hold

NOTES 

This event begins with the athlete standing outside the 4-by-4-foot box. The judge will start the time when both of the athlete’s hands are placed inside the designated handstand area and both feet are off the ground.

The event is over when the athlete touches or reaches beyond the border of the designated box with their hand, or when the athlete’s foot or head touches the ground. Athletes will have 20 minutes from their declared start time to find their max hold. Within the 20-minute window, athletes may make as many or as few attempts as they like.

The athlete’s score will be the total time they remained on their hands inside the designated box.

CFA LITE Options:

Int1/2 – Same

Int3 – At wall HS Hold

Beg1 – Reverse Wall Walk Hold

Beg2 – Piked Hold (61cm)

Beg3 – Piked Hold (51cm)

Then,

b) 2020 CrossFit Games Event – Damn Diane

3 rounds for time of:

15 deadlifts

15 strict deficit handstand push-ups

♀ 205 lb. (93kg), 2-in. (5cm) deficit

♂ 315 lb. (143kg), 3.5-in. (9cm) deficit

CFA LITE Options:

See the CF HQ At-home options below or our CFA LITE Options below

DB/KB/B-Pack or light BB 30 reps on 25/15kg

Int1 – 15 Strict Def HSPU (3/1.5cm), 110/77kg, 22.5/15kg

Int2 – Strict Def HSPU (Flr/1 abm), 90/58kg, 20/15kg

Int3 – HSPU (1/2 abm), 80/52kg, 16/12kg

Beg1 – PPU (61cm/51cm), 70/45kg, 15/10kg

Beg2 – PPU (51cm/Flr), 50/32kg, 12/8kg

Beg3 – PPU (Flr/Kns), 40/25kg, 8/5kg

USA Equivalents – CFA LITE Options:

See the CF HQ At-home options below or our CFA LITE Options below

DB/KB/B-Pack or light BB 30 reps on 55/35lb

Int1 – 15 Strict Def HSPU (3/1.5cm), 240/170lb, 50/35lb

Int2 – Strict Def HSPU (Flr/1 abm), 200/125lb, 50/35lb

Int3 – HSPU (1/2 abm), 175/115lb, 45/25lb

Beg1 – PPU (61cm/51cm), 155/100lb, 35/25lb

Beg2 – PPU (51cm/Flr), 110/70lb, 25/20lb

Beg3 – PPU (Flr/Kns), 90/55lb, 15/10lb

CF HQ AT-HOME OPTIONS 

If dumbbells are available, replace the deadlift with a dumbbell deadlift and increase the reps to provide a challenge. If no dumbbells are available, perform a movement that challenges the posterior chain. Options can include an arch hold and a good morning with hands placed behind the head. The handstand push-up variations can be replicated in the home environment.

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

3 rounds for time of: 

21 dumbbell deadlifts

15 strict handstand push-ups (variation of choice)

3 rounds for time of: 

1:30 arch hold

15 strict handstand push-ups (variation of choice)

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 – Reposted Image from @CrossFitTraining… “Friendly Fran” from the 2020 Reebok CrossFit Games!! ENJOY!!!!! (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 – 230920

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) CrossFit HQ WOD 200917

2020 CrossFit Games Event “Friendly Fran”

3 rounds for time of:

21 thrusters

21 chest-to-bar pull-ups

♀ 85 lb. (38kg) ♂ 115 lb. (52kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Reduce reps and/or loading to try to finish within 12-15 minutes!

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

RX – BB 52/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 27 reps on OHS 25/15kg and 27 Reps on BOR

Int1 – 18 C2B PU, BOR/Th 45/30kg; 22.5/15kg

Int2 – 12 C2B, BOR/Th 40/25kg; 20/15kg

Int3 – 18 PU, BOR/Th 35/20kg; 16/12kg

Beg1 – PU (P/G), BOR/Th 30/15kg; 15/10kg

Beg2 – RR (1m/0.5m), BOR/Th 20/12kg; 12/8kg

Beg3 – RR (0.5m/0m), BOR/TH 15/8kg; 8/5kg

USA Equivalents:

Rx – (BB) 115/85lb; Single-arm BOR (DB/KB/B-Pack) or light BB 27 reps on OHS 55/35lb and 27 Reps on BOR

Int1 – 18 C2B PU, BOR/Th 100/65lb; 50/35lb

Int2 – 12 C2B, BOR/Th 40/25kg; 90/55lb; 50/35lb

Int3 – 18 PU, BOR/Th, BOR/OHS 75/45lb; 45/25lb

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

Beg2 – RR (1m/0.5m), BOR/Th 45/25lb; 25/20lb

Beg3 – RR (0.5m/0m), BOR/TH 35/20lb; 15/10lb

CrossFit HQ AT-HOME OPTIONS (similar to our CFA above) 

If dumbbells are available, simply replace the thruster with a dumbbell thruster. If no dumbbells are available, use a loaded bag or backpack to perform the thruster while potentially increasing the reps to provide a challenge. If no object is available, consider performing a jump squat.

If no pull-up bar is available, prioritize performing a gymnastics upper-body pulling movement. If dumbbells are available, a bent-over dumbbell row can be performed if no gymnastics pulling movement can be completed.

The following is an example of two limited equipment options: 

3 rounds for time of:

21 dumbbell thrusters

21 dumbbell bent-over rows

3 rounds for time of: 

30 jump squats

20 “bed sheet rows” (see link in bio for tutorial)

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 – Reposted Image from @crossfittraining … Today’s workouts are the recent 2020 CrossFit Games Events “1RM Front Squat” and “1000m Row For time” (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 – 220920

Please find the Whiteboard Explanation and Coaching on Email/What’s App/Itensity!

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) CrossFit HQ WOD 200916

CrossFit Games Workout

a) 2020 CrossFit Games Event “1 RM Front Squat” – Take 20 Min to find a Front Squat 1 RM

Score = Max Load

Then…

b) 2020 CrossFit Games Event “1,000-m row” for time

Score = Time

Sub 100 SDHP (20kg/12kg) FT

CrossFit HQ’s AT-HOME OPTIONS for Home-based

If dumbbells are available, increase the reps and perform dumbbell front squats for 10- to 30- second fast-paced efforts, as the loads will likely be moderate. If no load is available, consider performing a single-leg squat with a slow tempo and a low rep range that challenges the athlete’s capacity. A light backpack can make this challenging for most individuals. For the 1,000-m row, replace the effort with a 1,000-m run or a 3,000-m road bike.

The following is an example of two limited equipment options: 

5 rounds for reps: 

30-seconds of max-rep dumbbell front squats

90-seconds of rest

or

Every 2 minutes for 5 sets: 

5 tempo single-leg squats, each leg

*Use a tempo that is challenging and add a backpack to increase the difficulty.

Score = Sum of Body Weight + External Load x Reps for each set

1 RM Front Squat – CFA LITE Options:

See CrossFit HQ’s At-Home Options

Keep loading to a level so that great form is maintained!

1000m Row – CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB or 20/15kg BB

Int1/2/3 – same as Rx

Reduce Row Dist if >5 min

Beg1 – 16/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

CFA LITE Options – USA Equivalents

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

Home – Light BB Snatch (same loads as DB/KB – RX 55/35lb)

Int1/2/3 – same as Rx

Reduce Row Dist if >5 min

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 – Repost from @crossfitgames Insta – 2020 Reebok CrossFit Games—#FinalFive Men and Women… 

1. @mathewfras USA 659 pts
2. @nohlsen USA 488 pts
3. @justin_medeiros34 USA 480 pts
4. @samuelkwant USA 449 pts
5. @adlerjeff USA 420 pts

1. @tiaclair1 Aus 611 pts
2. @brookewellss USA 580 pts
3. @haleyadamssss USA 497 pts
4. @katrintanja Iceland 490 pts
5. @karipearcecrossfit USA 451 pts

#CrossFitGames @reebok #CrossFit #FittesonEarth / Visit Games.CrossFit.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 – 210920

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

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)

a) Practice Pull-ups/Muscle-ups

b) OHS – EMOM 5 (Climbing to 2nd last load of WOD below)

Min 1 – 5 Reps on 40% 1RM

Min 2 – 4 Reps on 50% 1RM

Min 3 – 3 Reps on 60% 1RM

Min 4 – 2 Reps on 70% 1RM

Min 1 – 1 Rep on 80% 1RM

Score = Both for Quality

then…

2) WOD League SA’s Spring Challenge online comp Visit Wodleague.co.za or @wodleague_sa (instagram)

Wod League Spring Online Challenge

Workout 3 – 9 min Amrap

4 Muscle-ups

8 Bar facing burpees

12 Overhead squats

Into:

6 min To find:

3 Rep max – Overhead squat

Total TC – 15 min running clock

RX/Masters:

Ring muscle ups

Bar facing burpees

Overhead squats / Weight: 50kg Male/ 35kg Female

3 Rep Max Overhead Squat

Scaled:

Jumping pull-ups

Bar facing burpees

Front squats / Weight: 45kg Male/ 30kg Female

3 Rep Max Front squat

Notes:

Once the 9min is up, you may go straight into the 3 Rep max lift.

The max can be lifted from the rack

15 min running clock

A) Score = Total Reps

B) Score = Load (kg)

CFA LITE Options:

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

RX – BB 50/35kg or Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on OHS 25/15kg and 9 Reps on BOR

Int1 – 3 MU, BOR/OHS 45/30kg; 22.5/15kg

Int2 – 4 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR/OHS 40/25kg; 20/15kg

Int3 – 4 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR/OHS 35/20kg; 16/12kg

Beg1 – PU (P/G), 4 Push-ups (Ts), BBF Bp SO, BOR 30/15kg; 15/10kg

Beg2 – RR (1,5m/1m), 4 Push-ups (Ts/Kns), BBF Bp SO, BOR/OHS 20/12kg; 12/8kg

Beg3 – RR (1m/0,5m), 4 Push-ups (Kns), BBF Bp SO, BOR/OHS 15/8kg; 8/5kg

USA Equivalents – CFA LITE Options:

Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on OHS 55/35lb and 9 Reps on BOR

Int1 – 3 MU, BOR/OHS 100/65lb; 50/35lb

Int2 – 4 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR/OHS 90/55lb; 50/35lb

Int3 – 4 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR/OHS 75/45lb; 45/25lb

Beg1 – PU (P/G), 4 Push-ups (Ts), BBF Bp SO, BOR 65/35lb; 35/25lb

Beg2 – RR (1,5m/1m), 4 Push-ups (Ts/Kns), BBF Bp SO, BOR/OHS, 45/25lb; 25/20lb

Beg3 – RR (1m/0,5m), 4 Push-ups (Kns), BBF Bp SO, BOR/OHS 35/20lb; 15/10lb

Home-Based sub 3 RM OHS:

OHS – RM on your heaviest load

Score = (Body Mass + Load) x Reps

NB – If Single-implement – Max Reps Non-Dominant and then Max Reps Dominant (no rest… do not need to be the same amount of reps)

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 – The CrossFit Games starts today!! Sorry we got it wrong yesterday! Find out how this years final stages of the CrossFit Games will run, given Covid-19… CLICK HERE!

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 – 180920

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX, LITE and HOME WOD

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

1) Practice Kipping Pull-ups

Score = For Quality

CFA LITE Options

Continue to the next level if you achieved 80% proficiency on any given level

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 – In shot… Start of the “Burden Run” Event at the 2013 Reebok CrossFit Games! The Reebok CrossFit Games starts tomorrow!! Catch all the broadcast details HERE! (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).

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ONLINE WHITEBOARD/COACHING – 160920

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) Workout of the Day 200901 (170320)…

(Games History: Going into Sunday at the 2014 Games, defending champion Rich Froning and Mat Fraser were at a near tie for the lead. Froning’s domination in Midline March would set the tone for the rest of the day, as he went on to win all of Sunday’s events and secure his fourth CrossFit Games championship. Watch Midline March at https://youtu.be/nIKMO4BFnrs)

2014 Reebok CrossFit Games – Midline March

3 rounds for time of:

25 GHD sit-ups

50-ft. (15.24m) handstand walk

50-ft. (15.24m) overhead walking lunge

♀ 115-lb. (52kg) OH lunge ♂ 155-lb. (70kg) OH lunge

TC – 10 min (Extended Time Cap 15 min)

Score = Time / Time Cap plus 1 sec per rep missed

NB – The Handstand Walk must be completed unbroken. If you fail – restart at the beginning of the HSW

CFA LITE Options:

Walk Lunge – 1m = 3 ft, 37 inches = 1 Rep

RX Sub GHD SU – 25/15kg Weighted Sit-up

RX DB/KB/BP/Light BB Home – 25/15kg (25m Lunge)

Int1 – 20 GHD SU/25 W-SU 22.5/15kg, HSW 12m, 65/45kg / 25m 22.5/15kg

Int2 – 18 GHD SU/21 W-SU 22.5/15kg, HSW 10m, 60/40kg / 25m 22.5/15kg

Int3 – 16 GHD/18 W-SU 20/12kg, HSW 8m or 3 WW, 55/38kg / 25m 20/12kg

Beg1 – W-SU (15/10kg), 3x Half WW, 45/30kg / 25 15/10kg

Beg2 – 25 SU, 30m BW (Str), 35/25kg / 25 reps 12/8kg

Beg3 – 20 SU/Crunch, 25m BW, 30/20kg / 25 reps 8/5kg

CFA LITE Options – USA Equivalents:

Walk Lunge – 1m = 1 Rep

RX Sub GHD SU – 55/35lb Weighted Sit-up

RX DB/KB/BP/Light BB Home – 55/35lb (25m Lunge)

Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb

Int1 – 20 GHD SU/25 W-SU 50/35lb, HSW 40ft, 145/100lb / 25m 50/35lb

Int2 – 18 GHD SU/21 W-SU 50/35lb, HSW 32ft, 135/90lb / 25m 50/35lb

Int3 – 16 GHD/18 W-SU 45/25lb, HSW 26ft, 120/80lb / 25m 45/25lb

Beg1 – 20 W-SU 35/25lb, 5x Half WW, 100/65lb / 25m 35/25lb

Beg2 – 25 SU, 80ft BW (Str), 75/55lb / 25m 25/20lb

Beg3 – 20 SU/Crunch, 65ft BW (bnt), 65/45lb / 25m 15/10lb

then…

2) Strict Dips (Ring/Bench) RM – E2ndMon2ndM for 12 min (last completed 3 July, 6 May 20)

Score = Total Loading (Sum of Weight x Reps)

See your Body Weight loading factors below (under CFA LITE Options)!!

For Example Beg1 has a weight factor of 0.7 so if I weight 100kg and I do a total of 50 reps…(100kg x 0.7 x 50 reps = 3500)

Equip:

Box/Rings/Bars/Chairs

CFA LITE Options:

Int1 – SD

Int2 – SD or Ring Dips

Int3 – SD or Ring Dips (R/B) (weight factor 0.8)

Beg1 – SD Jumpup, lower dwn or Ring Dips (B/P) (both Weight factor 0.7)

Beg2 – SPD (str) or Chair Dips (Str) (Weight factor 0.6)

Beg3 – SPD (bnt) or Chair Dips (Bnt) (Weight factor 0.5)

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