Featured Image – What do you love about CrossFit? We LOVE OUR COMMUNITY and much much more!!!!!!!

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 – 300720

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

Both workouts were last completed on 19 May…///

1) AMRAP the following for 7 min:

15 Cleans (squat) (45kg/30kg)

15 C2B Pull-ups

Score = Total Reps

Rx – DB/KB/B-pack 19 reps on 25/15kg

Home Equipment/Subs:

BB/DB/KB/B-pack and Bar/Towell/Rings OR BOR

BOR – BB (15 reps); Single Arm BOR 19 Reps

CFA LITE Options:

Rx – DB/KB/B-pack 19 reps on 25/15kg

Int1 – 45/30kg; 22.5/15kg; C2B or BOR

Int2 – 40/25kg; 20/15kg; PU or BOR

Int3 – 35/20kg; 16/12kg; PU or BOR

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

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

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

then…

2) Strict Pull-ups RM – E2ndMon2ndM for 10 min (5 sets)

Score = Total Reps

Sub – BB and Single arm BOR (DB/KB/B-Pack) (loads below)

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

CFA LITE Options:

Int1 – 45/30kg; 22.5/15kg; C2B or BOR

Int2 – 40/25kg; 20/15kg; PU or BOR

Int3 – 35/20kg; 16/12kg; PU or BOR

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

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

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

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 – HERO WOD “JT” – In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005 (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 – 220720

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

Note:

NB – If you do not have any weights (due to the hand back) – try use a backpack with some books/other heavy objects in it!

Otherwise simply do more reps… i.e. if you complete 10 reps on this pause F/squat sequence then it’s 90 sec of work which is pretty challenging!

1) Tempo Front Squat 5 x 5-10 (Last completed 25 May, 13 May, 26 March 20)

Score = Total Load (Body Weight + External Load x Reps for all 5 sets)

NB – Tempo here – Take 3 sec to go down, hold 3 sec in the hole, 3 sec to go up!

NB – You choose your rep range based on the load you have. The score is Total Loading, including Body Weight (see below)!

Equipment Options:

BB/DB/KB/WB/Bumper/Back Pack or any heavy object you can hold in the Front Rack position.

You can take the load from the ground or off an object I.e. 2x Boxes or 2x Tables

CFA LITE Options:

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

then…

2) This Benchmark HERO WOD was also last completed on 25 May 20…

Complete the HERO WOD “JT”:

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005

Complete 21-15-9 of the following FT:

HSPU

Ring Dips

Push-ups

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – same

Int2 – 1/2 Abm;

Int3 – 2/3 Abm;

Beg1 – PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/F-12-9-6);

Beg2 – PPU 51cm/Flr; Seated P-Dips (str), Push-ups (12-9-6 Ts/21-15-9 Kns)

Beg3 – PPU Flr/Kns; Seated P-Dips (bnt), Push-ups (kns/12-9-6 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 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 – Lara on some heavy Sandbag Cleans, while Jeanine judges at our 2017 @EastCapeChamps !!!!

 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 – 280720

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) We last completed this Benchmark on the 18 May, just over 2 months ago!

Complete the Benchmark – Triple 3 – Reebok CrossFit Games 2014 (Regionals 2018, Event 1)

For Time:

3 km Row

300 DU

3 Mile Run (4.82km)

TC = 49 min

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep

LITE: 

Row Sub 300 SDHP (20/13kg)

Int1 – Same, Row sub 300 SDHP (20/13kg)

Int2 – 210 DU

Int3 – 180 DU

Beg1 – 2km Row/200 SDHP (16/10), 200 SU, 3.21km Run

Beg2 – 1km Row/100 SDHP (12/8kg), 100 SU, 1.61km Run

Beg3 – 1km Row/100 SDHP (8/5kg), 100 SU, 1.21km Run

Scaling Note…Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long (20-30 minutes).  

(games.crossfit.com/workouts/games/2014) (games.crossfit.com/workouts/regionals/2018)

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 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 Coach Sam training hard through an ankle fracture back in 2018! Where there is a will, there is a way!!!!!!!

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 – 270720

Please find the Whiteboard Explanation and Coaching for today’s workout on Email/Itensity/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) We completed this Benchmark and our Mile Burden Run benchmark on the 15 May 20 (10 weeks ago)… today we repeat both Benchmarks! Seven and a half weeks before that we (23 March 20 – 17.5 weeks ago) we completed our Test 1 of Angie!. Let’s see how you have all done over Lockdown on these 2 Benchmarks! 

The benchmark “Angie” – Complete the following FT:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home-Based Angie – If no Pull-up bar sub with Towell PU/Jumping PU OR 50 Burpees (save under Home-Based Angie on Itensity)

Int1/2/3 – same or 100 Towell PU or 50 Bps

Beg1 – PU (P/G) or Jumping PU or 45 Bps, 80/60 Push-U (ts)

Beg2 – 80 RR (1/0.5m) or 80 Jump PU or 40 Bps, 80 Push-U (kns)

Beg3 – 60 RR (0.5/0m) or 60 Jump PU or 30 Bps, 60 Push-U (kns)

then…

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

Score = Time

LITE Options:

Int1 – 20/15kg

Int2 – 20/15kg;

Int3 – 16/12kg;

Beg1 – 15/10kg;

Beg2 – 12/8kg; 1 km

Beg3 – 8/5kg; 1 km

Equipment Options:

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

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 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 – Repeat of our LOCKDOWN WOD today – It’s been 4 months since Test 1! Let’s see how your training has gone 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 

ONLINE WHITEBOARD/COACHING – 250720

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

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

1) Completed 27 March 20 – see how you have faired over Lockdown!

Complete the CrossFit Algoa/AFL training Benchmark “LOCK-DOWN” for Max Reps…

AMRAP the following for 27 min:

3 Burpee Box Jump Overs (76cm/61cm) or Burpee Broad Jump (1.5m/1.24m)

20 SDHP (20kg/12kg)

20 DU

21 x 10 m Shuttle Run

Score = Total Reps

NB – 10m = 1 Rep

Equipment Options:

*Box or B/Broad Jump (stopper to stopper /1m)

*SDHP (BB/KB/DB/Ruck sack) – if you only have a 24 kg KB you can do 17 reps and 32kg 13 reps to equate on workload (20×20=400/24=16.6 reps) (400/32=12.5 reps)

*Skip rope or Jump Clap/Jump double clap

*Shuttle Run – 20x10m otherwise 40x5m

CFA LITE OPTIONS:

Int1/2/3 – same but BBJO (61cm/51cm)/BBJ (1.24/1m)

Beg1 – BP BSO (61/51cm)/Bp BJ (1/0.8m), SDHP 16/12kg, SU

Beg2 – Bp BSO (51cm)/Bp BJ (0.8/0.5m), KB 12/8kg, SU

Beg3 – AMRAP 21 min, Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), KB 8/5kg, 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 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 earlier this year – A class on some Handstand Walking!

 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 – 240720

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

We completed both workouts below on 4 April… Redo these and see how you have faired over Lockdown!!

1) Clean (power) and Push Jerk RM – EMOM for 10 min (60% 1RM)

Score = Total Loading (i.e. Sum of the Load x Reps – For example… 30kg x 10 + 30kg x 7 etc)

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

NB – From floor

NB – Push Jerk or Push Press

LITE Options:

Load so as to maintain technical proficiency and great form! Goal is to get between 5-10 reps. This will become quite cardiovascularly challenging!

then…

2) Complete 3 Rnds of the following couplet FT:

25 Clean (power) and Push Jerk (35kg/25kg)

25 m Handstand Walk

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

If you have no equipment – then please do the following…

Complete 3 Rnds of the following couplet FT:

25 Burpee Jump Squat (vertical jump squat)

25m HS Walk

CFA LITE Options:

Int1 – HSW 20m

Int2 – HSW 18m

Int3 – 30/20kg, HSW 15m or 5 WW

Beg1 – 25/15kg, 5x Half WW OR BW-25 Bp Jumpsquat (mod)

Beg2 – 20/12kg, 25m BW (Str) OR BW-20 Bp Jumpsquat (low)

Beg3 – 15/8kg, 20m BW (Bnt) OR BW-15 Bp Airsquat

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 last year – Malvern working hard!!

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 – 230720

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

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

1) Thrusters RM – EMOM for 10 min (60% 1RM) (Completed 24 March 20)

RM – Rep Max (1 attempt)

NB – From floor

Score = Total Loading (i.e. Sum of the Load x Reps – For example… 30kg x 10 + 30kg x 7 etc)

Equipment Options:

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

Ruck sack Thrusters

Banded Thrusters – Take Bands as the following loads (Red – 5kg/ Black – 10kg / Purple(Green-T) – 15kg / Green – 25kg 

LITE Options:

Load so as to maintain technical proficiency and great form! Goal is to get between 5-10 reps.

then…

2) Last completed 28 March 20:

Complete 27-21-15 of the following couplet FT:

OH Walking/Stepping Lunge (50kg/30kg)

Push Press (50kg/30kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

*Walking/Step lunge is alternating

(1x L = 1 Rep, 1x R = 2nd Rep etc.)

NB If you have a lighter implement like a DB or KB we are going to increase the reps.

I.e. To equate with KB/DB/Ruck Sack/Bumper/WB – RX is with a 24/16kg KB or a 25/15kg DB but the rep range is 33-27-21 on the OH Walking Lunge

*Push Press – use the same implement as for OH WL

I.e. To equate with KB/DB/Ruck Sack/Bumper/WB – RX is with a 24/16kg KB or a 25/15kg DB but the rep range is 33-27-21 on the Push Press

BB/Bumper/WB – 2 Hands

Rest of the implements are 1 Hand

Ruck sack could be either

NB – If you have no equipment – then please do the following – Complete the following couplet FT:

39-33-27 Jumping Lunges (Alt.)

27-21-15 Push-ups

CFA LITE Options:

Int1/2 – Same

Int3 – 45/25kg or 33-27-21 on KB 20/12kg or Db 20/12kg or Bumper 20/10kg

Beg1 – 35/20kg, or 27-21-15 on KB 20/12kg or Db 20/12.5kg or Bumper 20/10kg OR BW 39-33-27 Walk/Step Lunges and 27-21-15 PU (Ts/21-15-9 Ts)

Beg2 – 25/15kg, or 33-27-21 on KB 12/8kg or Db 12.5/7.5kg or Bumper 15/7.5kg OR BW 33-27-21 Walk/Step Lunges and 21-15-9 PU (Ts/Kns)

Beg3 – 20/12kg, or 33-27-21 on KB 8/5kg or Db 7.5/5kg or Bumper 7.5/5kg OR BW 33-27-21 Static Lunges and 21-15-9 PU (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 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 – @Schmolly.CrossFitAlgoamascot “Active Recovery” 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 

ONLINE WHITEBOARD/COACHING – 220720

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 5 Rnds of the following FT:

21 C2B Pull-ups

15 Power Cleans (60kg/40kg)

21 m HS Walk

TC = 22 min

Score = Time/TC plus 1 sec/rep missed

DB/KB/BP – KB 24/16kg or DB 25/15kg

CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg – 21 Reps for Power Cleans

RX BOR Sub – 21 BOR (BB) or 30 BOR (DB/KB/BP)

Int1 – 55/36kg; 22.5/15kg; 18 C2B PU/ BOR; 18m HSW

Int2 – 53/34kg; 22.5/15kg; 21 PU, BOR; 15m HSW

Int3 – 50/32kg; 20/12kg; 18 PU / BOR; 12m HSW or 4 WW

Beg1 – 45/30kg; 15/10kg; PU (P/G) or Jumping PU/ BOR; 4 Half WW

Beg2 – 40 Lunges; 35/22kg; 12/8kg; RR (1/0.5m)/ BOR; BW (Str)

Beg3 – 30 Static Lunges; 25/17kg; 8/5kg; RR (0.5/0m)/BOR; BW (Bnt)

then…

2) AMRAP 5 min of:

TGU Sit-ups (25kg/15kg)

Score = Total Reps

CFA LITE Options:

BB/DB/KB/BP

Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 15/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

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 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 – Tough workout?

 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 – 200720

RX, LITE and HOME WOD

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

1) Complete the following for Max Reps/Distance:

AMRAP 7 min – Running (Max Distance)

Rest 2 min

AMRAP 6 min – Rowing or SDHP (20kg/12kg) (Max Dist/Reps)

Rest 1.5 min

AMRAP 5 min – Burpees

Rest 1 min

AMRAP 4 min – KB/DB Swings (20kg/12kg)

Rest 30 sec

AMRAP 3 min – DU

Score = Total Reps

10 m = 1 Rep on the Run/Row

Use any apparatus

If no Single Implement – Hang Power Clean & Push Press Or Hang power Snatch sub for KBS

CFA LITE Options:

Int1/2/3 – 20kg/12kg

Beg1 – 16/10kg; SU

Beg2 – 12/8kg; SU

Beg3 – 8/5kg; 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 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