Featured Image – Throwback to Don and Marco on some Partner thrusters… when we did not have to have social distancing!!!!!!

If you would like more info on our HOME-BASED WORKOUTS during Lockdown 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 – 210820

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

Last Completed 16 June 20 (Tues)

1) Complete the following FT:

Run 1000m

Rest 2 min

Run 800m

Rest 90 sec

Run 600m

Rest 1 min

Run 400m

Rest 30 sec

Run 200m

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

Sub – Cycle 2.5x distance or Row (SDHP) same distance

CFA LITE:
Int1/2/3/Beg1 – same

Beg2/3 – 800-600-400-200-100m

then…

2) Last completed 21 May 20…

AMRAP the following for 12 min:

30 sec L-sit

30 sec Neutral Hold

30 TGU Sit-ups (15 e)

Score = Total Reps

50 Reps/Rnd (i.e. 30 sec Holding = 10 reps)

LITE Options:

Round KB loading to closest values

Int1 – same as Rx

Int2 – weak L-s

Int3 – L-s (1 leg str)

Beg1 – T-sit, 15/10kg

Beg2 – T-sit (1 ft dwn), N-Hold (legs str), 12/8kg

Beg3 – F-Bridge, N-Hold (legs bnt), 8/5kg

Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towel (elbows/knees)

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

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 – Wendy busy on everyone’s favourite movement…BURPEES!!!! 

If you would like more info on our HOME-BASED WORKOUTS during Lockdown 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 – 200820

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

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

1a) Box – Front Squat 5×5 (70% 1RM)

Score = Load

1b) Home-Based – Front Squat 10-20 Reps – E3rdMon3rdM for 15 min (50% 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) Legends Masters Comp 2020

https://competitioncorner.net/events/3712/tab/workouts?f=individual&d=20815&w=20410

Workout 3: AMRAP 15 Min

15 Calorie Row

30 DB Snatch (32kg/22.5kg)(DB must switch hands every 5 reps)

30 HSPU

Score = Total Reps

CFA LITE Options:

For the Specific Comp Scalings for Masters – please see the Score Sheet

Home-B – BB only (32kg/22.5kg – PS)

RX – Row Sub 20 SDHP (20/13kg)

Int1 – 25/15kg; 20 HSPU

Int2 – 25/15kg; 30 HSPU (1/2 Abm)

Int3 – 22.5/15kg; 30 HSPU (2/3 Abm)

Beg1 – SDHP (16/10kg); 20/12kg; PPU (61cm/51cm)

Beg2 – SDHP (12/8kg); 15/10kg; PPU (51cm/Flr)

Beg3 – SDHP (10/5kg); 10/7.5kg; 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 – Yogen working on his Handstand Walking in a safe environment! 

If you would like more info on joining us AT THE BOX (GYM) OR more info on our HOME-BASED WORKOUTS 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 – 190820

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 100 C2B Pull-ups FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

C2B Pull-ups at Bar/Rings/Branch/Rafter/Rope hung over something OR use a moderate load to do Bent Over Rows (BOR) – BB/Bumper/KB/DB/Ruck Sack

PU and BOR load – you should be able to do no less than 5 reps at a time, interspersed with a short rest!

CFA LITE Options:

Int1 – 75 C2B PU Or 100 BOR

Int2 – 100 PU Or BOR

Int3 – 100 PU Or BOR

Beg1 – 100 PU (P/G) Or Jumping PU Or BOR

Beg2 – RR (1/0.5m) Or BOR

Beg3 – RR (0.5/0m), Or BOR

then…

2) Complete the following FT:

20 m HS Walk

30 BBF Burpees (or KB/DB Facing Bps)

40 FR Walking Lunges (60kg/40kg) OR 52 FR Walking Lunges w KB’s (24kg/16kg) or DB’s (25kg/15kg)

30 Burpees

20 m HS Walk

TC – 15 min

Score = Time/Time cap plus 1 sec/rep missed

*FR – Front Rack

Equipment Options:

BB or

DB/KB/Back pack (NB for these lighter implements you an extra 12 reps)

CFA LITE Options:

RX – KB 24/16kg / DB 25/15kg

Int1 – 17m HSW, 50/32kg / KB 20/12kg, DB 20/12kg

Int2 – 15m HSW, 45/30kg, KB/DB same

Int3 – 12m HSW or 5 WW, 40/25kg / KB 16/12kg / DB 20/10kg

Beg1 – 5 half WW, 35/20kg / KB 16/12kg / DB 15/10kg

Beg2 – 20m BW (str), 30/20kg / KB 12/8kg / DB 10/7.5kg

Beg3 – 20m BW (bnt), 20/12kg / KB 8/5kg / DB 7.5/5kg

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 –  Both CrossFit Algoa in Newton Park and Summerstrand are PREPARED AND READY with all the appropriate COVID-19 precautionary measures and procedures in place! See you at the Box!!!!!!

If you would like more info on joining us AT THE BOX (GYM) OR more info on our HOME-BASED WORKOUTS 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 – 180820

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) Legends Masters Comp 2020

https://competitioncorner.net/events/3712/tab/workouts?f=individual&d=20815&w=20408

Workout 5:

For time:

25 Double Unders

1 Toes to Bar

25 Double Unders

2 Toes to Bar

25 Double Unders

3 Toes to Bar

25 Double unders

4 Toes to Bar

25 Double Unders

5 Toes to Bar

25 Double Unders

6 Toes to Bar

25 Double Unders

7 Toes to Bar

25 Double Unders

8 Toes to Bar

25 Double Unders

9 Toes to Bar

25 Double Unders

10 Toes to Bar

*Please see scorecard for scaling*

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

All Masters Age Groups – RX same

CFA sub RX – T2B (Lying feet to hands)

Int1 – 20 DU

Int2 – 17 DU

Int3 – 15 DU

Beg1 – 25 SU, HLR (or Lying F2H)

Beg2 – 25 SU, HKR (or Lying K2H)

Beg3 – 20 SU, Sitting (K2C)

then…

2) Complete 3 Rnds FT of:

40 Weighted Step-ups (25kg/16kg)

30 m HS Walk

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Weighted SU – any load (BB/KB/DB/BP)

Int1 – 22.5/16kg; 25m HSW

Int2 – 22.5/15kg; 20m HSW

Int3 – 20/12kg; 15m HSW or 5 WW

Beg1 – 15/10kg; 5 Half WW

Beg2 – 12/8kg; BW (Str)

Beg3 – 8/5kg; BW (Bnt)

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 Coach Sam on some fat bar Deadlifts at a coaches weekend in Kenton, 2 years ago! Today we test “Diane” – a fun benchmark consisting of Deadlifts and HSPU’s!

If you would like more info on our HOME-BASED WORKOUTS during Lockdown 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 – 170820

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 (Wall/Freestanding)

Score = Quality

Notes:

Home Training – Be safe! Clear the area around you! Only go upside down if you have done so before!

CFA LITE Options:

Int1/2/3 – Handstand Holds at Wall

Beg1 – Reverse Wall Walk HS Hold

Beg2 – Piked Hold 51cm

Beg3 – Piked Hold Floor

then…

2) The Benchmark “Diane” – complete the following FT:

21-15-9 Deadlift (102kg/70kg)

21-15-9 HSPU

TC – 10 min

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

NOTE – Home-based sub see Home-based Testing below

CFA LITE Options:

Home-based Sub: See Home-based WOD

Int1 – 90/63kg;  18-12-6 HSPU

Int2 – 80/56kg; HSPU (1/2 abm)

Int3 – 70/49kg; HSPU (2/3 abm)

Beg1 – 60/42kg; PPU (61cm/51cm)

Beg2 – 50/35kg; PPU (Flr/Kns)

Beg3 – 40/28kg; PPU (Kns)

HOME-BASED WOD – The Modified Benchmark “Diane” – complete the following FT:

27-21-15 Deadlift (60kg/40kg)

21-15-9 HSPU

TC – 10 min

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

CFA LITE Options:

27-21-15 BB Deadlifts (60kg/40kg) OR 33-27-21 DB/KB/BP or Light BB

Int1 – 55/36kg; 22.5/16kg; 18-12-6 HSPU

Int2 – 53/34kg; 22.5/15kg; HSPU (1/2 abm)

Int3 – 50/32kg; 20/12kg; HSPU (2/3 abm)

Beg1 – 45/30kg; 15/10kg; PPU (61cm/51cm)

Beg2 – 35/22kg; 12/8kg; PPU (Flr/Kns)

Beg3 – 25/17kg; 8/5kg; PPU (Kns)

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 –  How functional is your training? Does it directly translate into everyday activity? Is it MAKING YOU BETTER as a human being? Throwback Don putting in some manual labour (real work) for roasting his beans (#CabalCoffeeRoastery).

If you would like more info on our HOME-BASED WORKOUTS during Lockdown 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 – 270620

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

RX, LITE and HOME WOD

Last completed 27 June 20…

1) Hang Snatch 2 – EMOM for 10 min (Climb to Max Day)

Score = Load

Prioritise Technique over loading!

If single implement 1 Rep each side

Squat Snatch

CFA LITE Options:

Reduce loading so great form is maintained!

then…

2) Complete 3 Rnds of the following FT:

50 Wall Balls (9.1kg, 10ft/6.3kg, 9ft)

40 Pull-ups

30 m HS Walk

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

PU – Bar/Branch/Towell/Rafter OR BOR (BB vs DB/KB/BP – see reps diff’s above)

WB/Thr – BB/DB/KB/BP

CFA LITE Options:

Rx – (BB) 45kg/30kg; (DB/KB/BP) 22.5kg/15kg

PU Sub – 50 BB BOR (45/30kg) but 60 DB/KB/BP (22.5/15kg)

Int1 – WB/sub Thr (25/15kg); 36 PU / BOR (40/25kg; 20/15kg); 25m HSW

Int2 – WB/sub Thr (25/15kg); 32 PU / BOR (40/25kg; 20/15kg); 20m HSW

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 16/12kg; 28 PU, / BOR (35/20kg; 16/12kg); 15m HSW/5 WW

Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); PU (P/G) / Jump PU / BOR (30/15kg; 15/10kg); 5x Half WW

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; RR (1/0.5m) / BOR (20/12kg; 12/8kg); BW (str)

Beg3 – 2 Rnds; WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; RR (0.5/0m) / BOR (15/8kg; 8/5kg); BW (bnt)

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 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 – Throwback to Sandy on Split Jerks when she was last in SA!!

 If you would like more info on our HOME-BASED WORKOUTS during Lockdown 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 – 140820

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 drills – Split Jerk

Score = For Quality

then…

2) Tabata the following with a BB 45kg/30kg:

a) Split Jerk (alt)

Rest 2 min…

b) Power Clean

Rest 2 min

c) Split Jerk (alt)

Rest 2 min

d) Hang Power Clean

Score = External Load Moved (Sum of = Load used x Reps for each mvt)

CFA LITE Options:

Rx – DB/KB/B-pack (Single-arm) on 25/15kg

Int1 – 43/30kg; 22.5/15kg

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

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 – Ever done a Zercher Squat? (Image Courtesy of CrossFit, Inc).

 If you would like more info on our HOME-BASED WORKOUTS during Lockdown 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 – 130820

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

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 – 200811 (121212)

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

Score = Load

Adapted Home Training:

Zercher Squat 5-10 Reps x 5 Rnds

Score = Total Loading

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

Notes:

Use KB/DB/BP if you do not have a BB

Take from the floor!

CFA LITE Options:

Reduce load so that great form is maintained!

then…

2) Complete the following FT:

30 Zercher Squats (50kg/32kg)

40 Lateral Facing Burpees

50 T2B

40 lateral Facing Burpees

30 Zercher Squats (50kg/32kg)

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX – DB/KB/BP – 36 reps on 25kg/16kg

RX – T2B Sub Ft 2 Hands

Int1 – 45/30kg; 22.5/15kg; LF-Bps; 45 T2B

Int2 – 40/25kg; 20/15kg; LF-Bps; 40 T2B

Int3 – 35/20kg; 16/12kg; LF-Bps; 35 T2B

Beg1 – 30/15kg; 15/10kg; LF-Bps; 50 HLR (or Lying F2H)

Beg2 – 20/12kg; 12/8kg; LF-Bps (SO); 50 HKR (or Lying K2H)

Beg3 – 15/8kg; 8/5kg; 40 LF-Bps (SO); 40 K2C / crunch

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 – Throwback to March…Amy (L) and Wendy (R) getting upside down with Strict Handstand push-ups! Enjoy today’s HSPU’s!!

If you would like more info on our HOME-BASED WORKOUTS during Lockdown 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 – 120820

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) Last completed 15 July 20…

Strict HSPU – Repetition Maximum (RM) attempt E90sOn90s for 9 min (6 Rnds)

Score = Total Reps

CFA LITE Options:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm)

Beg1 – PPU (61cm/Flr)

Beg2 – PPU (Flr/Kns)

Beg3 – PPU (kns)

then…

2) AMRAP the following for 14 min:

75 DU

9 Hang Clean (squat) (60kg/40kg)

12 Strict Ring Dips

Score = Total Reps

CFA LITE Options:

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

Int1 – 65 DU; 55/36kg; 22.5/15kg; 10 S-RD

Int2 – 60 DU; 53/34kg; 22.5/15kg; 8 S-RD

Int3 – 55 DU; 50/32kg; 20/12kg; 6 S-RD

Beg1 – 75 SU; 45/30kg; 15/10kg; SD Jumpup

Beg2 – 65 SU; 35/22kg; 12/8kg; SPD/Chair Dips (Str)

Beg3 – 55 SU; 25/17kg; 8/5kg; SPD/Chair Dips (Bnt)

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