Featured Image – Audrey in her Optimal Recovery Position (ORP)!!!!!! What’s your favourite ORP? 

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 – 180720

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) CrossFit HQ WOD 200712

3 Rounds for time of:

50 Lunges

7 Muscle-ups

10 Hang Squat Clean and Push Jerks (61kg/43kg – 135lb/95lb)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

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

RX BOR Sub – 7 BOR (BB) or 14 BOR (DB/KB/BP)

Int1 – 55/36kg; 22.5/15kg; 7 C2B PU/ BOR, 7 PU

Int2 – 53/34kg; 22.5/15kg; 7 PU, BOR/ 7 PU

Int3 – 50/32kg; 20/12kg; 5 PU / BOR, 7 PU

Beg1 – 45/30kg; 15/10kg; 7 PU (P/G) or Jumping PU/ BOR, 5/3 PU

Beg2 – 40 Lunges; 35/22kg; 12/8kg; 10 RR (1/0.5m)/ BOR, 3 PU/7 PU (kns)

Beg3 – 30 Static Lunges; 25/17kg; 8/5kg; 7 RR (0.5/0m)/BOR, 7 PU (kns)/5 PU (kns)

then…

2) Get outdoors and Run – 4 km FT

NB – Preferably make it a trail run if you can run somewhere safe with friends!

Otherwise try find a hilly run!

Score = Time

NB – No TC

CFA LITE Options:

Int1/2/3 – same

Beg1/2 – 3km

Beg3 – 2 km

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 of Lara on pistols down at our Summerstrand facility earlier this year! Enjoy today’s pistols!!!!!

 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 – 170720

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) Back Squat RM – E90sOn90s for 9 min (6 Rnds, 70% 1RM) (Completed on 1 July, 22/5 May, 28 April)

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

Progress by either increasing Reps (if load maintained) or increasing Load (if reps maintained)

NB – any loading can be used. Goal 5-15 reps per 90 sec, depending on load used!

NB – you are allowed to take the load from a high object directly to the shoulders (rack/tables/boxes/counter)

then…

2) AMRAP the following for 18 min:

10 Pistols (Alt.)

10 Pull-ups

10 Push-ups

10 T2B

10 HSPU

Score = Total Reps

50 Reps/Rnd

Equip:

Box/Rings/Bars/Chairs/Rafters/Branch/PU bar/BB/DB/KB

CFA LITE Options:

T2B Sub – Lying (Feet to hands)

PU sub – 15 BB BOR (35/24kg) ; Single imp. DB/KB/BP BOR 20 Reps on 25kg/16kg

Int1 – 6 Pistols; BOR 30/22kg / 22.5/15kg / PU; 8 HSPU

Int2 – Ass. Pistols (band/hold object lightly); 30/22kg / 22.5/15kg / 8 PU; 10 HSPU (1/2 Abm)

Int3 – Pistols (hip crease just above horiz); 25/17kg / 20/12kg / 6 PU; 10 HSPU (2/3 Abm)

Beg1 – Lunges (alt.); 20/15kg / 15/10kg / 10 PU (P/G) or 10 Jump PU; HLR (or Lying F2H); PPU (61cm/41cm)

Beg2 – Lunges (alt.); 15/10kg / 12/8kg / RR (1/0.5m); HKR (or Lying K2H); PPU (41cm/Flr)

Beg3 – Static Lunges; 10/8kg / 8/5kg / RR (0.5/0m); Sitting (K2C); PPU (Flr/Kns)

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

Featured Video – Daniel and Audrey on Farmers Walks as Coach Sam judges….. This was at our @Endurade @EastCapeChamps last year!! FUN TIMES!!!!! 

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 – 160720

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 4 Rnds of the following FT:

40 Hang Power Snatch (20kg/15kg)

500m Row (or 50 SDHP 20/15kg)

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX sub – Single imp. DB/KB/BP Snatch 20/12kg

Int1,2,3 – same Rx

Beg1 – same Rx but 30 HPS, 400m Row/40 SDHP

Beg2 – 12/7-8kg; 10/7.5kg

Beg3 – 12/7-8kg; 10/7.5kg but 30 HPS, 300Row or 30 SDHP

then…

2) Complete 100 Sit-ups FT but when you start (0 min) and everytime you stop to rest/break complete a buy-in of 20 Jumping Airsquats

TC = 10 min

Score = Time/TC plus 1 sec/rep missed on the SU

Equipment Options:

Mat/Towel

CFA LITE Options:

Int1/2/3 – same

Beg1 – 80 SU, 15 Jump AS

Beg2 – 70 SU, 15 AS

Beg3 – 60 SU, 10 AS

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

Featured Image –  Throwback of Jemima (left) and Amber getting in some stretching at the Box! Are you doing your Mobility work at home, especially with all the sitting? If not, remember to join us for a ZOOM class when we hit mobility work!! Your body will thank you!!!!!

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 – 150720

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) Climb the following ladder for 14 min:

3-6-9-12-15-18-21 etc.. Thrusters (45kg/30kg)

15-30-45-60-75-90-105 etc… DU

3-6-9-12-15-18-21 etc… BB Facing Burpees

Score = Total Reps

RX BBF Bps – Step/Jump back/up, but 2 feet Jump Over, any landing

Equipment:

DB/KB/BP etc (single Implement) 25kg/15kg Thrusters 4-7-10-13-16-19-22 etc..

(i.e. Multiples of 3 but start on 4)

BBF Bps or DB/KB/BP Facing Burpees

CFA LITE Options:

Int1 – 43/28kg; 22.5/15kg; DU 12-24-36-48-60-72 etc…

Int2 – 40kg/26kg; 20/12kg; DU 10-20-30-40-50-60 etc…

Int3 – 35/22kg; 20/12kg; DU 8-16-24-32-40-48 etc…

Beg1 – 25/15kg; 15/10kg; SU (same RX);

Beg2 – 20/12kg; 12/8kg; SU 12-24-36-48-60-72 etc…; Bp SO

Beg3 – 15/8kg; 8/5kg; SU 10-20-30-40-50-60 etc…; BP

then…

2) 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)

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 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 – Class working hard at our Summerstrand Facility!!

 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 – 130720

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) Complete 5 Rnds of the following FT (BB – 52kg/35kg):

12 Power Clean

9 Push Jerk

6 Snatch (squat)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

OR

For Single arm or lighter implement (DB/KB/BP/SB)…

5 Rounds for Time of (DB/KB/BP/SB – 25kg/16kg):

15 Power Clean

12 Push Jerks

9 Snatch (squat)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Rnd KB to closest Values

CFA LITE Options:

BB – 27 Reps/Rnd; DB/KB/BP/SB – 36 reps/Rnd

Int1 – 45/30kg; 22.5/15kg

Int2 – 43/28kg; 22.5/15kg

Int3 – 40kg/26kg; 20/12kg

Beg1 – 35/22kg; 16/10kg

Beg2 – 25/15kg; 12/8kg

Beg3 – 20/12kg; 8/5kg

then…

2) Overhead Squat RM – E2ndMon2ndM 12 min (6 Rnds) for Max Total Loading

(Similar to 18 April 2020/28 May 2020)

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

Notes:

BB do 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 for single implements!

Equip – BB/DB/KB/Back Pack

CFA LITE Options;

Reduce loading so that great form can be maintained!

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 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 – DG – U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters (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 

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

ONLINE WHITEBOARD/COACHING – 110720

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

1) HERO WOD – DG – CrossFit HQ WOD 200704 / 131226

The HERO WOD – DG – U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters

Complete as many rounds as possible in 10 minutes of:

8 T2B

8 DB Thrusters

12 Db Walking lunges

♀ 25-lb.(12kg x2) DBs ♂ 35-lb.(15kg x2) DBs

Score = Total Reps

Subs:

BB – 30kg/24kg

Single Implement (x1) DB/KB/BP – same load OR 9 Thr and 13 Db WL (25kg/15kg)

T2B Sub – Lying (Feet to hands)

CFA LITE Options:

Int1 – same as Rx

Int2 – 28/22kg; 12kgx2/10kgx2; 22.5/12kg

Int3 – 25/18kg; 12kgx2/10kgx2; 20/12kg

Beg1 – 20/15kg; 10kgx2/7kgx2; 15/10kg; HLR (or Lying F2H)

Beg2 – 15/10kg; 7kgx2/5kgx2; 12/8kg; HKR (or Lying K2H)

Beg3 – 10/8kg; only 1x 8/5kg (8, 12 reps); Sitting (K2C)

then…

2) AMRAP the following for 10 min:

Waiter Walk/Run (25kg/15kg)

Every time you break/rest complete 7 Push-ups & 10 Bent Over Rows before continuing

Score = Total Reps

10m = 1 Rep (Run)

NB – you can change the DB/KB from left to right without breaking/resting

Home Equipment/Subs:

RX Loading for Single Implement and BB the same

DB/KB/B-pack

CFA LITE Options:

Rnd KB to closest values

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg; 5/3 PU (ft)

Beg2 – 12/8kg; 4 PU (ft)/7 PU (kns), 10 BOR

Beg3 – 8/5kg; 7/5 PU (kns), 10 BOR

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 – The basic Burpee… today we hit a number of variants of this movement! Enjoy!! (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 – 100720

Please find the Whiteboard Explanation and Coaching for today’s workout on intensity/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) AMRAP 10 min – Turkish Get-ups for Max Total Loading (Last Completed 21 April 20)

Score = Total Loading (BW + Load x reps)

NB – keep reps equal btwn left and right!

CFA LITE Options:

Use a load that you can move with good form!

Beg3 – TGU Sit-up (min 1), then Static assisted Lunges (min 2)

then…

2) Complete the following FT:

25 Burpees

20 BB Facing Burpees

15 Burpee Box Jump Overs (61cm/51cm)

10 Burpee to Handstand

15 Burpee Box Jump Overs (61cm/51cm)

20 BB Facing Burpees

25 Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Equip:

Box/Rings/Bars/Chairs

CFA LITE Options:

Int1/2/3 – same

Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m); 5 Bps HS or 5 of Burpee, Half WW

Beg2 – 20-15-10-5-10-15-20; BBF Bps (SO); Bp BSO (51cm)/ Bp BJ (0.8/0.5m); Bps HS sub 5 Bps, 10 PPU (Fl/kns)

Beg3 – 15-15-10-5-10-15-15; BBF Bps (SO); Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m); Bps HS sub 5 Bps, 10 PPU (Kns)

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

Featured Image – Throwback to a fun Beach WOD last year!!!!! We can’t wait to host beach WODS again soon!!!!!! 

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 – 090720

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:

12 Power Snatch (35kg/25kg)

10 C2B Pull-ups

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX P/Snatch sub – Single imp. DB/KB/BP Snatch 16 Reps

Rx C2B sub – 15 BB BOR (35/24kg) ; Single imp. DB/KB/BP BOR 20 Reps on 25kg/16kg

Int1 – 30/22kg; 22.5/15kg; 8 C2B PU

Int2 – 30/22kg; 22.5/15kg; 10 PU

Int3 – 25/17kg; 20/12kg; 8 PU

Beg1 – 20/15kg; 15/10kg; 10 PU (P/G) or 10 Jump PU

Beg2 – 15/10kg; 12/8kg; RR (1/0.5m)

Beg3 – 10/8kg; 8/5kg; RR (0.5/0m)

then…

2) Complete 3 Rnds of the following Holds FT:

30 sec X Side Bridge (Non-D)

30 sec X Side Bridge (Dom)

30 Single Legged Hiplifts (15 each)

30 sec Front Bridge (lift opp elbow & foot)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – complete the hold before moving on

Equipment Options:

Mat/Towel

CFA LITE Options:

Int1 – FB (lift 1 leg, alt 5s), SB (X)

Int2 – FB, SB (1 arm up, Knee Bnt 90)

Int3 – FB, SB (1 arm up)

Beg1 – FB, SB

Beg2 – FB (1 knee up), SB (1 knee dwn, 1 up), Hiplift (2 legs)

Beg3 – FB (kns), SB (kns), Hiplift (2 legs)

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

Featured Image – HERO WOD Zeus – U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon (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).

#HEROWOD #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 – 080720

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) HERO WOD ZEUS – CrossFit HQ WOD (200703 / 130226)

3 Rounds for time of:

30 Wall-ball shots

30 Sumo deadlift high pulls

30 Box jumps

30 Push presses

30-cal. Row

30 Push-ups

10 Body-weight back squats

♀ 14-lb.(6.3kg) ball, 55-lb. (25kg) SDHP and press, 16-in. (41cm) box

♂ 20-lb.(9.1kg) ball, 75-lb. (34kg) SDHP and press, 20-in. (51cm) box

TC – None

Score = Time

NB – Home-based sub on Body Weight Back Squat

For RX through to B1… Take your Body Weight (kg) x 10. Eg. 100kgx 10 = 1000kg.

If you are using a DB of 22.5kg divide 1000kg by 22.5kg i.e. 44 Reps. So this person would do 44 reps on a DB of 22.5kg.

…BUT

B2 does 20 reps on the set load

B3 does 15 Reps on the set load!

CFA LITE Options:

WB sub – Thrusters

Rowing Sub – 30 SDHP 20/13kg

Rx – (BB) 34kg/25kg; (DB/KB/BP) 34 reps on 22.5kg/15kg

RX – BJ or Broad Jump (1m/0.8m)

I3-B3 – Load same for BB/DB/KB etc 30 reps

Int1 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int2 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 16/12kg

Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); SDHP 16/10kg; BSO (51/41cm) or BJ (0.8/0.64m); 20 PU/15 PU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; SDHP 12/8kg; BSO (41cm)/ BJ (0.64/0.45m); 15 PU/30 PU (kns)

Beg3 – 2 Rnds; WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; SDHP 8/5kg; BSO (31cm)/Broad Step (0.45/0.35m); 30/20 PU (kns)

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 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