Featured Image – @Schmolly.CrossFitAlgoaMascot: “Sometimes we all really, really, really look forward to those rest days!” 

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 – 250620

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:)

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

RX’ED, LITE and HOME WODS

1) Push Press 5-10 Reps – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Load (Sum of Reps x Load)

Equipment Options:

BB or 8-15 reps on KB/DB/BP (from floor or rack/boxes/tables)

CFA LITE Options:

Keep loading at a level that great form can be maintained!

then…

2) Complete 4 Rnds of the following FT:

15 Power Clean & Push Jerk (60kg/40kg)

800m Run

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – DB/KB/BP – 20 Reps on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg; Run 600m

Beg3 – 25/17kg; 8/5kg; Run 500m

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 – Adel testing out our AFL (@alwaysfitleague) Muscle-up/Pull-up Bar! We have a few of these left at R1495 (R1420 for current members). Please contact us on the details below if you want one!!

 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).

#AlwaysFitLeague @alwaysfitleague #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  #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 240620

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) Front Squat 5 x 5-10 (Last Completed 10 June)

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

NB – You choose your rep range based on the load you have. The score is Total Loading, including Body Weight (see below)! 5-15 Reps/Rnd

Equipment:

BB/KB/DB/B-pack

CFA LITE Options:

Scale to loads that can be completed with great form!

then…

2) Sprint 3 Rnds of the following for Time:

15 Power Snatches (50/32kg) OR 20 DB/KB/BP (25/15kg)

20 Box Jump Overs (61cm/51cm) or Broad Jumps (1.24cm/1m)

25 m HS Walk

REST 3 min

Score = Total Time (including 3 min x 2 of precise resting)

NB – You cannot rest less than 3 min!!

Equipment Options:

RX for Single Implement (DB/KB/BackP) – 20 reps each on 25kg/15kg or 24/16kg

Rnd KB/DB to closest values

CFA LITE Options:

Single implement 20 reps

Int1 – 45/30kg; 25/15kg; HSW 17m

Int2 – 43/28kg; 22.5/15kg; HSW 15m

Int3 – 40kg/26kg; 20/12kg; HSW 12m or 4 WW

Beg1 – 35/22kg; 16/10kg; BSO (61/51cm) or BJ (1/0.8m); WW (4x Half WW)

Beg2 – 25/15kg; 12/8kg; BSO (51cm)/ BJ (0.8/0.5m); BW (str)

Beg3 – 20/12kg; 8/5kg; BSO (41cm)/Broad Step (0.6m/0.4m); 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 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 – Today we hit @WODleague_sa Workout 3 of their Winter online Challenge! ENJOY!

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).

#wodleaguesa #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 – 220620

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) Wodleague Winter Online Challenge 2020 – Workout 3

Complete 8 Rounds FT of:

12 Deadlift

9 Hang clean

6 Push press

30 Air squats

Score = Time

(No Time Cap)

Rules:

* Dumbbell deadlift / hang clean / push press done single arm.

* A full round to be done right/left arm, next round done with the other arm.

* Dumbbell weights: 22.5kg Male / 15kg Female.

* Air squats must be full range of motion, break 90 & full lockout at the top!

Equipment Options:

If entering – prescribed DB

CFA Home training – BB/DB/KB/Back Pack

CFA LITE Options:

Int1/2/3 – same

Beg1 – 15/10kg

Beg2 – 8 Rnds – 12/8kg; 20 Airsquats

Beg3 – 5 Rnds – 8/5kg; 20 Airsquats

then…

2) Mixed Tabata of the following holds for 8 min (4 Rnds):

1st 20 sec – L-sit

2nd 20 sec – Side Bridge (X) Non-D

3rd 20 sec – Neutral Hold

4nd 20 sec – Side Bridge (X) Dom.

Score = Total Time Held in sec (AMRAP – 1 s = 1 rep)

Home Equipment/Subs:

Rings/Chairs/Boxes/Mats

CFA LITE Options:

Int1 – Weak L-sit

Int2 – weak L-sit; SB (1 arm up, Knee Bnt 90)

Int3 – 1 Leg L-sit; SB (1 arm up)

Beg1 – T-sit, Bar N-Hold; SB

Beg2 – T-sit (1 Ft dwn), N-Hold (legs str); S-Bridge (Kns – 1 leg up)

Beg3 – F-Bridge, N-Hold (legs bnt); S-Bridge (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 –  Throwback to some “Fun in the Sun” at one of our Beach WOD’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 – 200620

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) CFA Benchmark – LEGLESS ANIMAL 2:

Front Rack Walking Lunge (60kg/40kg) – 100 m FT, but EMOM starting at 0 min, complete 4 Muscle-ups

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

Equip:

DB/KB/Back Pack/Other object that can be held in the front rack position.

DB/KB/BP – 130 m on 25kg/15kg

NB – Use your available load!

BOR – BB 4 Reps; DB/KB/BP 7 Reps

Rings/PU Bar/Rafter/Tree Branch

CFA LITE Options:

Rx – DB/KB/BP – 130 m on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg; 4 C2B PU, 4 PU / BOR

Int2 – 53/34kg; 22.5/15kg; 4 PU, 4 PU / BOR

Int3 – 50/32kg; 20/12kg; 3 PU, 4 PU / BOR

Beg1 – 45/30kg; 15/10kg; 4 PU (P/G) or Jumping PU, 3/2 PU / BOR

Beg2 – 35/22kg; 12/8kg; 4 RR (1/0.5m), 4 Table PU / BOR

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

Table PU as may take too long to do Kneeling PU

then…

2) Burden Run (25kg/15kg) 1609m (1 Mile), but EMOM starting at 0 min, complete 10 KB/DB Swings (25kg/15kg):

Score = Time

Equipment Options:

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

Round KB to closest Values or use BackP

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg, 1km

Beg3 – 8/5kg, 1km

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 a tough sled drag workout at our @EastCapeChamps …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 – 190620

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’ED, LITE and HOME WODS

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

1) Complete 100 Squat Cleans (35kg/25kg) FT, but every time you break or stop, complete 50 DU before restarting!

TC – 15 min

Score = Time/TC plus 1 sec per Clean Rep missed

RX – (BB 35kg/25kg or Db/KB 110 reps on 25kg/15kg)

Rnd KB to closest Values

CFA LITE Options:

BB – 100 Reps; DB/KB/BP 110 Reps; DU/SU – Sub Jump claps

Int1 – 35/25kg; 25/15kg; 45 DU

Int2 – 30/20kg; 20/15kg; 40 DU

Int3 – 25/17kg; 15/12kg; 35 Du

Beg1 – 20/15kg; 15/10kg; SU

Beg2 – 80 Reps 15/12kg; 90 Reps 12/8kg; 45 SU

Beg3 – 70 Reps 12/8kg; 80 Reps 8/5kg; 40 SU

then…

2) AMRAP the following for 10 min:

20 TGU Sit-ups (10 each) (25kg/15kg)

20 Hallow Rocks

20 Hallow Arch Rocks

Score = Total Reps

CFA LITE Options:

BB – 100 Reps; DB/KB/BP 110 Reps; DU/SU – Sub Jump claps

Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 15/12kg

Beg1 – 15/10kg; H/Rock lifts; H/Arch lift (superman)

Beg2 – 12/8kg; H/Crunch; Superman (Opp hand & Leg lift)

Beg3 – 8/5kg; H/Crunch; Superman (Opp hand & Leg lift)

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 – Our youngest CrossFit Algoa Kid, young Ella, effortlessly doing some Jerk Supports while Locked-Down at home!!!! 

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 – 180620

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:)

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

RX’ED, LITE and HOME WODS

1) Complete 10 Rnds of the following FT:

10 C2B Pull-ups

10 m HS Walk

TC = 18 min

Score = Time/TC pplus 1 sec/rep missed

10 m = 10 Reps

CFA Lite Options:

Rx – BB BOR 15 reps/rnd (43/30kg) or DB/KB/B-pack 18 reps (Single-arm) on 25/15kg

T2 (level 3) – 8 Rnds on Rx

T1 (level 4) – 7 Rnds on Rx

All below are 10 Rnds…

Int1 – 43/30kg; 22.5/15kg; 8 C2B PU / BOR; 8m HSW

Int2 – 40/25kg; 20/15kg; PU / BOR; 7m HSW

Int3 – 35/20kg; 16/12kg; 8 PU/BOR; 6m HSW/ 2 WW

Beg1 – 30/15kg; 15/10kg; PU (P/G) or Jumping PU/BOR; 2 Half WW

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m)/BOR; 10m BW (str)

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/BOR; 10m BW (Bnt)

then…

2) Complete 5 Rounds of the following for Max Reps:

AMRAP 60 sec – TNG Snatch (Power) (60kg/40kg)

Rest 60 sec

Score = Total Reps

CFA LITE Options:

Rx – DB/KB/BP – 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg

Beg3 – 25/17kg; 8/5kg

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 –  Wendy on some walking lunges while following our Online Coaching at home! Good work Wendy!! 

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 – 160620

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 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 Options:

Int1/2/3/Beg1 – same

Beg2/3 – 800-600-400-200-100m

then…

2) Last complete 1 June 2020…

a) BB Strict Press RM – E2ndMon2ndM for 10 min (5 Rnds)

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

NB – You choose your rep range based on the load you have. Suggested 5-15 Reps! The score is Total Loading, including Body Weight (see below)!

OR

b) DB/KB/BackPack Strict Press RM – E2ndMon2ndM for 10 min (5 Rnds)

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

NB – You choose your rep range based on the load you have. Suggested 5-15 Reps! The score is Total Loading

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

LITE Options:

Keep loading at a level, so that great form is 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 – We miss you all!!!! And especially times like these!!!!! 

 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 – 150620

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) Wodleague’s Winter online Challenge (wodleague.co.za and @wodleague_sa)

Wodleague Winter Online Challenge 2020 – Workout 2

9 min Amrap:

6 Snatch

3 Over dumbbell burpees

6 Snatch

6 Over dumbbell burpees

6 Snatch

9 Over dumbbell burpees

6 Snatch

12 Over dumbbell burpees

…… Continue with same reps on the snatch and increasing over dumbbell burpees by 3. * Dumbbell weight – 22.5kg male / 15kg female

* Dumbbell snatch (any snatch) from the floor, Must be alternating!

* Burpees standard – Chest flat on the floor, both feet must clear the dumbbell, 2 feet takeoff!

* Continue increasing burpees by 3 reps every round until the 9min cap!

Workout 2 submission deadline next Wednesday 17 June 5pm CAT

Equipment Options:

If entering – prescribed DB

CFA Home training – BB/DB/KB/Back Pack

CFA LITE Options:

Int1/2/3 – same

Beg1 – 15/10kg

Beg2 – 12/8kg; DB Facing Bp SO

Beg3 – 8/5kg; 80/80 SU; Bps

then…

2) Complete 20-18-16-14-12-10-8-6-5-4-2 of the following couplet FT:

Jumping Airsquats

T2B

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Home Equipment/Subs:

BB/DB/KB/B-pack

Find tree branch/rafter OR Lying Toes to hands (holding heavy/fixed object OH)

CFA LITE Options:

T2B Sub – Lying (RX feet to hands)

Int1/2/3 – same

Beg1 – AS, HLR (or Lying F2H)

Beg2 – AS, HKR (or Lying K2H)

Beg3 – Start at 16 Reps – AS, Sitting (K2C)

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