Featured Image – Adele supporting Jenne as she finishes off the HERO WOD Kalsu last week, down at CrossFit Algoa 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 

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

ONLINE WHITEBOARD/COACHING – 15920

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) Complete a Rep Max set E90son90s for 8 Rnds (12 min) for Max Reps:

Rnds 1, 2, 3 – Strict C2B Pull-ups

Rnds 4, 5, 6 – Strict Pull-ups

Rnds 7, 8, 9 – Kipping Pull-ups

Score = Total Reps

NB – See separate workouts on Itensity for scoring (BOR vs PU)

RM = 1 unbroken attempt, no rests!

CFA LITE Options:

RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg

BOR BB Load – divide score by 1.5

BOR Light load – divide score by 2

Int1 – Same, BOR 45/30kg; 22.5/15kg

Int2 – Same, BOR 40/25kg; 20/15kg; PU or BOR

Int3 – Same, BOR 35/20kg; 16/12kg; PU or BOR

Beg1 – Same but w P/G, BOR 30/15kg; 15/10kg; PU (G/P) or BOR

Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), BOR 20/12kg; 12/8kg; RR (1/0.5m) or BOR

Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), BOR 15/8kg; 8/5kg; RR (0.5/0m) or BOR

USA Equivalents:

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

Int1 – Same Rx

Int2 – Same, 90/55lb; 50/35lb

Int3 – Same, 75/45lb; 45/25lb

Beg1 – Same but w P/G, 65/35lb; 35/25lb

Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), 45/25lb; 25/20lb

Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), 35/20lb; 15/10lb

then…

2) Complete 3 Rnds of the following:

600m Run

20 BB Facing Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2/3 – same

Beg1 – Run 550m, 17 BBF Bps

Beg2 – Run 500m, 15 BBF Bps (SO)

Beg3 – Run 450m, 13 BBF Bps (SO)

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 – Yogan mid flight while Yolandi and Rob transition during Saturday’s tough Met Con!

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 – 140920

How to Watch the Reebok CrossFit Games later this week! Click Here!

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

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

1)

a) Practice Handstand Push-ups

b) Squat Cleans 1 – EMOM 5 (Climbing to 2nd last load of WOD below)

Score = Both for Quality

then…

2a) WOD League SA’s Spring Challenge online comp has started… Registration and Scores need to be in on 9th September.

Visit Wodleague.co.za or @wodleague_sa (instagram) for registeration details!

Wod League Spring Online Challenge

Workout 2 – For Time:

2 Rounds

21 Handstand push-ups

7 Squat cleans

2 Rounds

15 Handstand push-ups

5 Squat cleans

2 Rounds

9 Handstand push-ups

3 Squat cleans

RX/Masters:

Handstand push-ups – Kipping allowed

Squat clean Weights:

7 squat cleans – 60kg Men / 40kg Women

5 squat cleans – 80kg Men / 55kgWomen

3 squat cleans – 100kg Men / 65kg Women

Scaled:

Hand release push-ups

Squat clean Weights:

7 squat cleans – 40kg Men / 25kg Women

5 squat cleans – 55kg Men / 35kg Women

3 squat cleans – 70kg Men / 45kg Women

TC = 15 min (CFA Extended TC – 22 min)

Score = Time/TC plus 1 sec/rep missed

Notes:

NB – Today – if you have not completed by 15 min… after a rest at 15 min continue until the extended time cap of 22 min!

Score is your Time or Reps Missed at 15 min. Note your time or extended TC score!

If competing – use above loads and scalings.

CFA LITE Options are below for class training!

CFA LITE Options:

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

Int1 – 18/18-12/12-6/6 HSPU, 50-70-90/35-50-60kg

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm), 40-60-80/30-45-55kg

Int3 – HSPU (2/3 abm), 40-50-70/30-40-50kg

Beg1 – PPU (61cm/Flr), 35-45-60/20-30-40kg

Beg2 – PPU (Flr/Kns), 30-40-50/15-20-25kg

Beg3 – PPU (kns), 20-30-40kg/12-15-20kg

USA Equivalents – CFA LITE Options:

RX – 135-175-225/90-120-145lb

Int1 – 18/18-12/12-6/6 HSPU, 110-155-200/80-110-135lb

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm),90-135-175/65-100-120lb

Int3 – HSPU (2/3 abm), 90-110-155/65-90-110lb

Beg1 – PPU (61cm/Flr), 75-100-135/45-65-90lb

Beg2 – PPU (Flr/Kns), 65-90-110/35-45-55lb

Beg3 – PPU (kns), 45-65-90/25-35-45lb

2b) HOME-BASED WOD – CFA Variant of Wod League Spring Online Challenge – Workout 2…

For Time:

2 Rounds

21 Handstand push-ups

15 Squat cleans

2 Rounds

15 Handstand push-ups

12 Squat cleans

2 Rounds

9 Handstand push-ups

9 Squat cleans

RX/Masters:

Handstand push-ups – Kipping allowed

Squat clean Weights:

15 squat cleans – 25kg/15kg

12 squat cleans – 25kg/15kg

9 squat cleans – 25kg/15kg

TC = 15 min (CFA Extended TC – 22 min)

Score = Time/TC plus 1 sec/rep missed

HOME-BASED CFA LITE Options:

Int1 – 18/18-12/12-6/6 HSPU, 22.5/15kg

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm), 22.5/15kg

Int3 – HSPU (2/3 abm), 20/12kg

Beg1 – PPU (61cm/Flr), 15/10kg

Beg2 – PPU (Flr/Kns), 12/8kg

Beg3 – PPU (kns), 8/5kg

USA Equivalents – HOME-BASED CFA LITE Options:

DB – 50/35lb

Int1 – 18/18-12/12-6/6 HSPU, 50/35lb

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm), 50/35lb

Int3 – HSPU (2/3 abm), 45/25lb

Beg1 – PPU (61cm/Flr), 35/20lb

Beg2 – PPU (Flr/Kns), 20/25lb

Beg3 – PPU (kns), 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 – CFA (CrossFit Algoa) and AFL (Always Fit League) Competitors completing the Hero WOD Kalsu… from closest to furthest, Aidan, Hannah, Marco and Thando!

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 – 120920

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)

a) Power Clean and Push Jerk 2 – EMOM for 12 min (Build to Max Day, Start at 50% 1RM)

Score = Max Load

b) Home-Based – Power Clean and Push Jerk EMOM:

Min 1 – RM (for Max Loading)

Min 2 – Rest

Score = Max Total Loading (Sum of Body Weight + Load x Reps for each Round)

RM – 1 attempt for Max Reps on the load (complete non-dominant arm first, quick change to dominant – reps need not be exactly equal for each arm)

Equip:

KB/DB/BP/Light BB

CFA LITE Options:

Keep loading so that great form is maintained!

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Power Clean and Push Jerk (60/40kg)

C2B Pull-ups

Push-ups

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg

BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)

Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR

Int2 – 53/34kg; 22.5/15kg; PU or BOR

Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU

Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PU M 10 to 1/W 7-7-6-6-5-5-4-3-2-1

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PU M 7-7-6-6-5-5-4-3-2-1/W (kns) 10 to 1

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; M PU (kns) 10 to 1/W (kns) 7-7-6-6-5-5-4-3-2-1

CFA LITE Options – USA Equivalents:

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 55/35lb

BOR Sub – BB same reps (135/90lb), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (55/35lb)

Int1 – 120/80lb; 50/35lb; 7-7-6-6-5-5-4-3-2-1 BOR

Int2 – 115/75lb; 50/35lb; PU or BOR

Int3 – 110/70lb; 45/25lb; 7-7-6-6-5-5-4-3-2-1 PU

Beg1 – 100/65lb; 35/20lb; PU (G/P) or BOR; PU M 10 to 1/W 7-7-6-6-5-5-4-3-2-1

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m) or BOR; PU M 7-7-6-6-5-5-4-3-2-1/W (kns) 10 to 1

Beg3 – 55/35lb; 15/10lb; M PU (kns) 10 to 1/W (kns) 7-7-6-6-5-5-4-3-2-1

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 –  Tougher than they look…Wall Walks!! From Left, Sarah Front Bridging, while Michele, Andre and Bonni are on Wall Walks! 

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 – 110920

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 Handstand Holds (Freestanding)

Score = For Quality

CFA LITE Options

Int1/2/3 – same

Beg1 – at wall

Beg2 – Piked Holds (61/51cm) – 1 leg straight OH

Beg3 – Piked Holds (floor) – 1 leg straight OH

then…

2) AMRAP the following for 5 Rnds:

AMRAP 4:

500m Row

25 DB Snatch (25/15kg)

AMRAP DU

Rest 2 min

Score = Total Reps

DB Snatch – Alt. DB Power Snatch/ Alt. DB Muscle Snatch

CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB

Home – Light BB Snatch (same loads as DB/KB)

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – SDHP 16/10kg; 15/10kg

Beg2 – SDHP 12/8kg; 12/8kg

Beg3 – SDHP 8/5kg; 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 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb Both SDHP/DB Sn

Beg2 – 20/25lb Both SDHP/DB Sn

Beg3 – 15/10lb Both SDHP/DB Sn

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 – This WOD is in Honour of Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player.  

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 – 10920

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) THE HERO WOD “Kalsu” (last completed 30 March 2020)

This WOD is in Honour of Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player 

HERO WOD “Kalsu” – Complete the following FT:

100 Thrusters (61kg/43kg) but EMOM starting at 0 min, 5 BB Facing Burpees

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 55/38kg

Int2 – 50/35kg, 4 BBF Bps

Int3 – 43/30kg, 4 BBF Bps

Beg1 – 35/25kg, 3 BBF Bps

Beg2 – 25/17kg, 3 BBF Bps (Step Over)

Beg3 – 20/12kg, 2 BBF Bps (Step Over)

CFA LITE Options – USA Equivalents:

RX – 135/95lb, 5 BBF Bps

Int1 – 120/85lb

Int2 – 110/75lb, 4 BBF Bps

Int3 – 95/65lb, 4 BBF Bps

Beg1 – 75/55lb, 3 BBF Bps

Beg2 – 55/35kg, 3 BBF Bps (Step Over)

Beg3 – 45/25kg, 2 BBF Bps (Step Over)

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 – Some running Intervals today!! Throwback to the 2018 @EastCapeChamps… on the Beach!!

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 – 090920

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) Run the following intervals:

800m

Rest 2 min

600m

Rest 90 sec

400m

Rest 1 min

200m

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2/3/Beg1 – same

Beg2/3 – 600-400-200-100

then…

2) Complete 3 Rounds of the following for time:

15 Strict HSPU

15m HS Walk

5 Wall Walks

TC – 15 min

Score = Time/TC plus 1 sec/rep(m) missed

CFA LITE Options:

Int1 – 10 S-HSPU, 12m HSW

Int2 – 15 S-HSPU (1/2 abm), 10m HSW

Int3 – 15 S-HSPU (2/3 abm), 8m HSW or 4 WW, 4 Box Worm Walks (61/51cm)

Beg1 – 12 PPU (61cm/Flr), 4 Half WW, 4 Box Worm Walks (61cm)/Worm Walks

Beg2 – PPU (Flr/Kns), BW (str), 4/3 Worm Walks

Beg3 – PPU (kns), BW (bnt), 3/2 Worm Walks

Box Worm Walk (start push-up pos, ft on box, walk to 90 deg piked, return = 1 Rep)

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/Stretches

Featured Image – Throwback to Diether (far left), Shaun and Ashlynne on Jumping Bar Muscle-ups… a great way to scale muscle-ups and to introduce and condition members, at the right level, for this complex and challenging gymnastics movement!  

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 – 08920

Please find the Whiteboard Explanation and Online 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)

a) OHS 5-5-5-5-5 (75% 1RM)

Score = Load

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

(Similar to 18 April/28 May/13 July/6 Sept 2020/)

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

Notes:

BB do 1 RM Attempt

BUT … DB/KB/BP Single Implement – RM on Non-dominant arm then RM on Dominant Arm

Goal Reps – 5 – 15 (Single – 5 – 12 each)

NB – Use your available load!

NB – you will need to scale according to the weakest side!

DB/KB/Back Pack/Other object that can be held by 1 hand

then…

2) Complete the following couplet FT:

15-12-9 Power Snatch (60kg/40kg)

12-9-6 Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – DB/KB/BP – 21-18-15 Reps on 25kg/15kg

BOR Sub – BB 12-9-6 (60/40kg), DB/KB/BP/BB (light) 24-18-12 (25/15kg)

Int1 – 55/36kg; 22.5/15kg; 9-6-3 MU or BOR

Int2 – 53/34kg; 22.5/15kg; 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR

Int3 – 50/32kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 45/30kg; 15/10kg; PU (G/P)/RD (B/P) or BOR

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR

CFA LITE Options – USA Equivalents

RX BB 135/90lb

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

BOR Sub – BB 12-9-6 (135/90lb), DB/KB/BP/BB (light) 24-18-12 (55/35lb)

Int1 – 120/80lb; 50/35lb; 9-6-3 MU or BOR

Int2 – 115/75lb; 50/35lb; 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR

Int3 – 110/70lb; 45/25lb; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 100/65lb; 35/20lb; PU (G/P)/RD (B/P) or BOR

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m)/S-PD (str) or BOR

Beg3 – 55/35lb; 15/10lb; RR (1/0.5m)/S-PD (bnt) or BOR

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 – WOD League’s Spring Online Challenge – Workout 1 (@wodleague_sa)

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 – 70920

Please find the Whiteboard Explanation 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)

a) Practice Toes to Bar

b) Practice Double-Unders

Score = Both for Quality

Please see youtube clips for Specific Coaching!

Spend 10-15 min drilling/refining these 2 movements

then…

2) WOD League SA’s Spring Challenge online comp has started… Registration and Scores need to be in on 9th September.

Visit Wodleague.co.za or @wodleague_sa (instagram) for registration details!

Wod League Spring Online Challenge

Workout 1 – For Time:

RX & Masters

3 Rounds FT:

70 Double Unders

50 Wall Balls (10kg/7kg)

30 Toes 2 Bar

Scaled:

3 Rounds FT:

70 Single Skips

50 Wall Balls (7kg/5kg)

30 Knees 2 Chest

Standards & Weights:

RX & Masters: Standard wall ball height, wall ball weight: 10kg Male / 7kg Female

Scaled: Standard wall ball height, wall ball weight: 7kg Male / 5kg Female

TC = 15 min (CFA Extended TC – 22 min)

Score = Time/TC plus 1 sec/rep missed

Notes:

If entering, you must complete on WOD League’s prescription (above)! Class LITE Options below if not entering!

NB – Today – if you have not completed by 15 min… after a rest at 15 min continue until the extended time cap of 22 min!

Score is your Time or Reps Missed at 15 min. Note your time or extended TC score!

You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. 7.kg DB or 8 kg KB)

CFA LITE Options:

CFA sub WB RX – WB/sub Thr (25/15kg)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65 DU, WB/sub Thr (25/15kg)

Int2 – 60 DU, WB/sub Thr (25/15kg)

Int3 – 55 DU, WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg

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

Beg2 – 65 SU, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)

Beg3 – 60 SU, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

USA Equivalents – CFA LITE Options:

WOD League RX (10kg/7kg – 22lb/15.4lb)

WOD League Scaled (7kg/5kg – 15lb/11lb)

CFA sub WB RX – WB/sub Thr (55/35lb)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65 DU, WB/sub Thr (55/35lb)

Int2 – 60 DU, WB/sub Thr (55/35lb)

Int3 – 55 DU, WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb

Beg1 – SU, WB (14/10lb, 10ft/9ft) OR Th (35/20kg), HLR (or Lying F2H)

Beg2 – 65 SU, WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb), HKR (or Lying K2H)

Beg3 – 60 SU, WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb), Sitting (K2C)

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 Reghardt on Turkish Get-ups!

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 – 050920

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

Score = Total Loading (Sum of Weight x Reps)

Notes:

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

Int3 – SD

Beg1 – SD Jumpup, lower dwn (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)

then…

2) Last Completed 2 April 2020 – Turkish Get-ups (24kg/16kg) – AMRAP 12 min

Score = Total Reps

LITE Options:

Keep loading at a level, so that great form is maintained!

Int1/2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

USA Equivalents:

Rx – (BB/DB/KB/BP) 55/35lb

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/25lb

Beg2 – 25/20lb

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 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 – Audrey with good form on an Overhead Squat / Handstand Pushup workout this week!

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 – 040920

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

1a) Box – Front Squat 5×5 (75% 1RM)

Score = Load

1b) Home-Based – Front Squat 10-20 Reps – E3rdMon3rdM for 15 min (55% of 1RM)

Score = Total Loading

Scoring – Total Loading = [(Body Weight + Load x reps)+(Body Weight + Load x reps).. etc]

Take from the floor!

CFA LITE Options:

For those who have not been squatting, do 3 sets!

Reduce load so that great form is maintained!

then…

2) AMRAP 12 min of the following for Max Reps (BB 45kg/30kg or Home-based 25kg/15kg):

AMRAP 4 min Power Snatch

Rest 1 min

AMRAP 4 min Push Jerk

Rest 1 min

AMRAP 4 min Power Clean

Score = Total Load (kg) Moved (kg x reps)

CFA LITE Options:

Rx – (BB) 45kg/30kg; (DB/KB/BP) 25kg/15kg

Int1 – 40/25kg; 20/15kg

Int2 – 40/25kg; 20/15kg

Int3 – 35/20kg; 16/12kg

Beg1 – 30/15kg; 15/10kg

Beg2 – 20/12kg; 12/8kg

Beg3 – 15/8kg; 8/5kg

USA Equivalents:

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

Int1 – 90/55lb; 50/35lb

Int2 – 90/55lb; 50/35lb

Int3 – 75/45lb; 45/25lb

Beg1 – 65/35lb; 35/25lb

Beg2 – 45/25lb; 25/20lb

Beg3 – 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