Featured Image – The Choas event at the 2018 Reebok CrossFit Games … this year’s CrossFit Games will start as an online comp and then the top 5 men and 5 women will head to Aromas for the finals! Quite different from previous years but that’s how 2020 is going!!!!! 

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 – 110820

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

1) Snatch (Squat) RM – E2ndMOn2ndM for 10 min (60% 1RM)

RM – Rep Max (1 set of a maximum number of reps)

NB – From floor

Score = Total Loading

(i.e. Sum of the Body Weight + Load x Reps – For example… 70kg + 30kg x 10 + 75kg + 30kg x 7 etc)

Equipment Options:

*You can use a BB/DB/KB/WB – Use whatever loading you have

*If single arm – do weaker side 1st and complete same number of reps on other side

*Ruck sack ground to overhead (GTOH)

CFA LITE Options:

Load so as to maintain technical proficiency and great form!

Goal is to get between 5-10 reps.

then…

2) Complete 21-15-9 for time of:

Snatch (squat) (43kg/30kg)

C2B Pull-ups

TC – 10 min

Score = Time/TC plus 1 sec/DU rep missed

CFA LITE Options:

RX DB/KB/BP 25kg/15kg

Rx – BB BOR 27-21-15 reps/rnd (43/30kg) or DB/KB/B-pack 33-27-21 reps (Single-arm) on 25/15kg

Int1 – 43/30kg; 22.5/15kg; 18-12-6 C2B PU / BOR

Int2 – 40/25kg; 20/15kg; PU / BOR

Int3 – 35/20kg; 16/12kg; 18-12-6 PU/BOR

Beg1 – 30/15kg; 15/10kg; PU (P/G) or Jumping PU/BOR

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

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/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 – Throwback to just some of the ladies at the Box having fun! Happy National Women’s Day Holiday!! A big thank you to all the special ladies at CrossFit Algoa, from young to older!!!!!! Have an awesome day!!!!!!!

 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 

REMINDER – WOD in PINK to celebrate National Women’s Day! Yes guys also!!!!!! We will have a Reebok best dressed prize!!! Send in your pics on the What’s App group!

ONLINE WHITEBOARD/COACHING – 100820

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) Climb the following ladder for 28 min with a 24/16kg KB or 25/15kg DB:

5-10-15-20-25-30 etc.. Burpee GTOH (25kg/15kg)

10-20-30-40-50-60 etc.. KB/DB Facing Burpees

15-30-45-60-75-90 etc.. Goblet Squats (25kg/15kg)

Score = Total Reps

Equip Notes:

If you do not have a DB/KB … use a Back pack or a BB

CFA LITE Options:

RX DB/KB Facing Bps – jump/step back, up but 2 foot take-off, land anyhow

Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 15/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg; Amrap 20

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 – It’s Filthy Fifty re-testing this Friday!! Fun, Fun, Fun!!!!!

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 – 060820

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) Complete the Benchmark “Filthy Fifty” – FT:

50 Box Jump Height (61cm/51cm)

50 Jumping Pull-up

50 Kettlebell Swing (16kg/12kg)

50 Walking lunges

50 Knees-2-Elbows

50 Push Press (20/15kg)

50 Back Extensions

50 Wall Balls (9.1kg/6.3kg)

50 Burpee

50 Double Unders

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

CFA RX Home Subs:

BJ – Broad Jump (1.24/1m)

K2E – Lying Feet to Hands OH

WB – Thrusters (20/15kg)

OR

CrossFit Algoa’s Holiday Filthy Fifty

For time:

50 Broad Jumps (1 m) (Beg1/2/3 – 50 cm Broad jump)

50 Jumping towel pull-ups (use a towel over a branch or jungle gym OR do 20 burpees)

50 KB swings (find something to deadlift – moderate loading OR do another 50 broad jumps)

50 Walking-lunge steps (Beg1/2/3 – 30 airsquats)

50 Sit-ups

50 Push-ups (Beg 1/2/3 – kneeling PU)

50 Superman’s

50 Jumping Squats (airsquat with a jump so both feet leaving the floor) (Beg 1/2/3 – 30 airsquats

50 Burpees

50 Double-unders/Single-unders

Beg2/3 (30 reps on each movement)

CFA LITE Options:

Int1/2/3 – 16/12kg

Beg1 – BJ (50cm), 12/8kg, AS, PU (k), WB-AS, SU

Beg2 – BJ (50cm), 30 Reps, AS, PU (k), WB-AS, SU

Beg3 – BJ (50cm), 30 Reps, AS, PU (k), Crunchies, WB-AS, SU

Equipment Options:

Load – BB/KB/DB/Back Pack

Skip Rope

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 – Eva on the PC event at the 2018 Reebok CrossFit Games! Eva went on to win the masters ladies division for her age-group! Yes, that’s Fittest in the World!! Her focus here is merely the end product of years of focused and dedicated training!!!!! This years CrossFit Games starts 14 of September but will not include any masters or teens athletes due to the COVID-19 pandemic!

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 – 060820

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) Push Press 5-15 Reps – E3rdMon3rdM for 15 min (60% 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 pressing, do 3 sets!

Reduce load so that great form is maintained!

then…

2) Complete 5 Rounds of the following FT:

20 Push Press (50kg/32kg)

50 DU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX – DB/KB/BP – 24 reps on 25kg/16kg

Int1 – 45/30kg; 22.5/15kg; 45 DU

Int2 – 40/25kg; 20/15kg; 40 DU

Int3 – 35/20kg; 16/12kg; 35 DU

Beg1 – 30/15kg; 15/10kg; SU

Beg2 – 20/12kg; 12/8kg; 45 SU

Beg3 – 15/8kg; 8/5kg; 40 SU

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 – That time of the year again… well, a little later this year due to COVID-19! Catch the CrossFit Games from 14-20 September soon!! In shot, Rich Froning driving CrossFit Mayhem! Rich Froning is a 4 times consecutive Reebok CrossFit Games Winner and 10 podium finishes, including the team comp).

 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 – 050820

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 Workout of the Day 200801

3 Rounds for time of:

500-m Row

21 Push-ups

12 Strict Toes-to-rings

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:

RX Row Sub – SDHP (20kg/13kg)

Int1/2/3 – same

Beg1 – 16/12kg, HLR (or Lying F2H)

Beg2 – 12/8kg, HKR (or Lying K2H)

Beg3 – 8/5kg, Sitting (K2C)

then…

2) Complete the following FT:

2 min DB L-sit

…BUT at 0 min and every-time you break/fail, complete 20 Jumping alternate Lunges as a buy-in before continuing on the DB L-sit

TC – 10 min

Score = Time/TC plus C2B PU Reps missed

Notes:

DB L-sit – set-up a system so that your hand height is 6cm above floor height

CFA LITE Options:

Int1 – KB L-Sit (hands to floor 25cm), 18 Jl

Int2 – Par. L-Sit (hands to floor 30cm), 16 JL

Int3 – Par. L-Sit (hands to floor 30cm), 14 JL

Beg1 – Tuck Sit, 15 Lunges

Beg2 – Tuck Sit (1 ft down), 12 Lunges

Beg3 – F/Bridge, 8 Static Lunges

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 Murph in April during Lockdown!! 

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 – 040820

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) Complete the following FT:

70 C2B Pull-ups

…BUT at 0 min and every-time you break/fail, complete 9 Burpees as a buy-in before continuing on the C2B Pull-ups

TC – 14 min

Score = Time/TC plus C2B PU Reps missed

CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg

RX BOR Sub – 70 BOR (BB) or 100 BOR (DB/KB/BP)

RX BOR Sub DB/KB/BP – KB 24/16kg or DB 25/15kg

BB BOR Reps = PU Reps

Int1 – 55/36kg; 22.5/15kg; 60 C2B PU/ BOR

Int2 – 53/34kg; 22.5/15kg; 70 PU/ BOR

Int3 – 50/32kg; 20/12kg; 60 PU / BOR

Beg1 – 45/30kg; 15/10kg; 60 PU (P/G) or Jumping PU/ BOR; 6 Bps

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/ BOR; 5 Bps

Beg3 – 25/17kg; 8/5kg; RR (0.5/0m)/ BOR; 4 Bps

then…

2) Complete 300 DU FT, but starting at 0 min and EMOM complete 10 Power Snatches (BB – 30kg/20kg) OR 12 Power Snatches (25kg/15kg)

TC – 10 min

Score = Time/TC plus 1 sec/DU rep missed

CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg but Rest BB/DB/KB loading the same for 10 reps

Int1 – 10 Reps on 25/16kg; 270 DU

Int2 – 10 Reps on 22.5/15kg; 240 DU

Int3 – 20/15kg; 210 DU

Beg1 – 15/10kg; 300 SU

Beg2 – 10/7.5kg; 270 SU

Beg3 – 7.5/5kg; 240 SU

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 HERO WOD – Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo. First posted February 8, 2011

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 – 010820

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 25 April 20…

1) Practice Kipping HSPU for 15 min

NB – This should be non-fatiguing

Score = For Quality

LITE Options:

Beg1 – Wall Walks, Hold 5-10 sec (get as vertical as possible)

Beg2 – Practice Box/chair Piked Holds, Hold 5-10s

Beg3 – Practice Piked Holds (feet on floor)

Injuries – do the Hero workout first followed by 10 min of extra Rehab!

then…

2) HERO WOD – LEDESMA

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo.

First posted February 8, 2011

Complete as many rounds as possible of in 20 min of:

5 Parallette handstand push-ups (30cm/21cm)

10 Toes through Rings

15 Medicine Ball Cleans (9.1kg/6.3kg)

Score = Total Reps

Home Equipment/Subs:

Med Ball Cleans – use any object to clean

Lying Toes to hands (holding heavy/fixed object OH)

CFA LITE Options:

Level 2 – Def HSPU (15/9cm)

Level 4 – Def HSPU (9/6cm)

Int1 – Def HSPU (6/4cm)

Int2 – HSPU

Int3 – HSPU (1/2 abm)

Beg1 – PPU (61/51cm), HLR (or Lying F2H), WB 6.3/4.5kg

Beg2 – PPU (51cm/flr), HKR (or Lying K2H), 4.5/3kg

Beg3 – PPU (Flr/Kns), Sitting (K2C), 4.5/3kg (10 reps)

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 dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Throwback to Paul flying high on some Box Jump Overs!! 

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).

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ONLINE WHITEBOARD/COACHING – 310720

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

Last completed 29 May 20…

1) Tabata the following for Max Reps:

a) TNG Power Cleans

Rest 1 min

b) Push Press

Rest 1 min

c) Hang Power Cleans

Rest 1 min

d) Box Jump Over (61cm/51cm) or Broad Jump (1.24m/1m)

Rest 1 min

e) DU

Score = Total Reps

RX – (BB 35kg/25kg or Db/KB 25kg/15kg)

Rnd KB to closest Values

CFA LITE Options:

Int1 – 35/25kg; 25/15kg

Int2 – 30/20kg; 20/15kg

Int3 – 25/17kg; 15/12kg

Beg1 – 20/15kg; 15/10kg; BSO (61/51cm) or BJ (1/0.8m); SU

Beg2 – 15/12kg; 12/8kg; BSO (51cm)/BJ (0.8/0.5m); SU

Beg3 – 12/8kg; 8/5kg; BSO (41cm)/Broad Step (0.6m/0.4m); SU

Equipment Options:

Any load (BB/KB/Back Pack/Water Container)

EXTRAS WOD

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

COMPETITORS WOD

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

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

Cool-down/Trigger Ball/Foam Roll/Stretch