Featured Image – Throwback to Coach Thando struggling through a tough WOD at our @EastCapeChamps in 2018. Details on our Annual Event are currently on hold with the current COVID-19 Situation in South Africa!!!!! 

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 @urban.espress #UrbanEspressCoffeeCo @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 – 020620

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 5 Rnds of the following FT:

400m Run

20 Front Squats (60kg/40kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Rx – DB/KB/B-pack 25 reps on 25/15kg

Home Equipment/Subs:

BB/DB/KB/B-pack

CFA LITE Options:

Rx – DB/KB/B-pack 25 reps on 25/15kg

Int1 – 55/38kg; 22.5/15kg

Int2 – 50/35kg; 20/15kg

Int3 – 45/32kg; 16/12kg

Beg1 – 40/29kg; 15/10kg

Beg2 – 4 Rnds; 30/20kg; 12/8kg

Beg3 – 3 Rnds; 20/12kg; 8/5kg

then…

2) L-sit Max Hold Time – EMOM for 12 min

Score = Total Time Held

NB – This is 1 Max Hold attempt EMOM

LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit

Beg2 – T-sit (1 Ft dwn)

Beg3 – F-Bridge

Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towell (elbows/knees)

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 – In case you were wondering…@Schmolly.CrossFitAlgoamascot is still putting in the hard smart work everyday!!!!! ARE 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).

#SchmollytheCrossFitAlgoamascot #Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

ONLINE WHITEBOARD/COACHING – 010620

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)

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

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!

then…

2) AMRAP the following for 15 min with a BB 35/25kg OR DB/KB/BackP 25kg/15kg:

6 Burpee GTOH (Devil’s Press)

9 Power Snatches

12 OHS

Score = Total Reps

CFA LITE Options:

Int1 – 35/25kg; 25/15kg

Int2 – 30/20kg; 20/15kg

Int3 – 25/17kg; 15/12kg

Beg1 – 20/15kg; 15/10kg

Beg2 – 15/12kg; 12/8kg

Beg3 – 12/8kg; 8/5kg

Equipment Options:

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

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 – HERO WOD “RYAN” – Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. He is survived by his parents, Andrew and Jackie. First posted Oct. 8, 2008

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 @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

ONLINE WHITEBOARD/COACHING – 300520

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) The Hero WOD – Ryan…

Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call.

He is survived by his parents, Andrew and Jackie.

First posted Oct. 8, 2008

Ryan – Five rounds for time of:

7 Muscle-ups

21 Burpees

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – Ring or Bar Muscle-ups

Rx – Pull-up Sub – BB BOR 15 reps or DB/KB/B-pack 20 reps (Single-arm) on 25/15kg

Int1 – 10 C2B PU, 10 Dips / BOR 43/30kg; 22.5/15kg

Int2 – 10 PU, 8 Dips / BOR 40/25kg; 20/15kg

Int3 – 7 PU, 6 Dips / BOR 35/20kg; 16/12kg

Beg1 – 10 PU (P/G) or Jumping PU, 10 Dips (Jump up lower dwn) / BOR-30/15kg; 15/10kg

Beg2 – 10 RR (1/0.5m), 10 SP-Dips (str) / BOR 20/12kg; 12/8kg

Beg3 – 10 RR (0.5/0m), 10 SP-Dips (bnt) / BOR 15/8kg; 8/5kg

Equipment Options:

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

then…

2) Burden Run (25kg/15kg) 1 mile (1609m) FT (last complete 15 May 20)

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 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 – Teresa focused while completing front squats at home! 

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 @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

ONLINE WHITEBOARD/COACHING – 290520

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) 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

Rest 2 min

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

Featured Video – Hannah and Alwyn with friends in the USA after completing the Hero WOD “Murph”, on Memorial 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 @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

ONLINE WHITEBOARD/COACHING – 270520

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) DCC2020 Online Challenge – Workout 2 – Box Jump Step Down/Single Arm Dumbbell Thruster

(https://competitioncorner.net/events/3954/tab/workouts?f=individual&d=21802&w=19559)

Complete as many reps as possible in 15 minute Ascending Ladder of :

Box Jump Step Down

Single Arm Dumbbell Thruster

(Men: 50lbs / Women: 35lbs)

1-1/ 2-2 / 3-3 / 4-4 / etc ..

22.5kg dumbbell, 61cm Box (M)

15kg dumbbell, 51cm Box (F)

Workout Instructions and Movement Standards:

Must step down

Step up not permitted

Full lockout on top of box

Use either arm for the thrusters

Weight: Men: 50LB / Women 35LB

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.)

Video Submission:

Be sure to show the height of your box before starting the workout.

A video is required at the point of submission. Please plan ahead and give yourself ample time to upload before the deadline. Video recording tips link on their website!

CFA LITE Options:

Round KB loading to closest values

Int1/2/3 – same

Beg1 – BJ up, Step down (51/41cm), 15/10kg

Beg2 – Step Up/Down (51/41cm), 12/8kg

Beg3 – Step Up/Down (41/35cm), 8/5kg

Equipment Options:

For the Competition – DB

If you are not entering – Any load (DB/BB/Back Pack/Water Container)

Box/other object to BJ/step-up on

then…

2) AMRAP the following Holds for 12 min:

1 min L-sit

1 min Neutral Hold

1 min Handstand Hold

Score = Total Hold Time during 12 min (i.e. you do not count your resting seconds!)

NB – you must complete 1 movement before being able top move to the next!

LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit, Bar N-Hold, HS Hold (Rev WW hold)

Beg2 – T-sit (1 Ft dwn), N-Hold (legs str), P-Hold (51cm)

Beg3 – F-Bridge, N-Hold (legs bnt), P-Hold (flr)

Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towell (elbows/knees)

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 – Rebecca, with Andy (left) and Lance being a human squat rack while training 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 @urban.espress #UrbanEspressCoffeeCo @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 – 260520

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) Strict T2B RM – E2ndMon2ndM for 12 min

Score = Total Reps

Home Equipment/Subs:

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

CFA LITE Options:

Int1/2/3 – same

Beg1 – HLR (or Lying F2H)

Beg2 – HKR (or Lying K2H)

Beg3 – Sitting (K2C)

then…

2) AMRAP the following for 12 min:

15 TNG Power Clean and Push Jerk (45kg/30kg)

10 T2B

Score = Total Reps

Rx – DB/KB/B-pack 19 reps on 25/15kg

Home Equipment/Subs:

BB/DB/KB/B-pack and Bar/Towel/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

Int2 – 40/25kg; 20/15kg

Int3 – 35/20kg; 16/12kg

Beg1 – 30/15kg; 15/10kg; HLR (or Lying F2H)

Beg2 – 20/12kg; 12/8kg; HKR (or Lying K2H)

Beg3 – 15/8kg; 8/5kg; 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

Featured Image – 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

 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 @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

ONLINE WHITEBOARD/COACHING – 250520

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) Tempo Front Squat 5 x 5-10 (Last completed 13 May and 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

LITE Options:

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

then…

2) 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 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 – No rope at home for rope climbs!! Members check out our coaching video for all the scaling options and some specific subs! Wendy here on some Jumping Rope Pull-ups, one of our scaled options for Legless Rope Climbs today!!

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 @urban.espress #UrbanEspressCoffeeCo @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 – 230520

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) Practice Legless Rope Climbing

Score = For Quality

Sub – Towel Pull-ups and Towel BOR’s

CFA LITE Options:

Int1/2/3 – same

Beg1 – R-Pulls (ly2stand – str legs)/ Rope/Towel Jumping PU/ T-BOR

Beg2 – R-Pulls (ly2stand – str legs)/ Rope/Towel Rows (1/0.5m)/ T-BOR

Beg3 – R-Pulls (Sit2Stand)/ Rope/Towel Rows (0.5/0m)/ T-BOR

then…

2) CrossFit.com Workout of the Day – 200515 (190415)

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 legless rope climbs, 15-ft. (4.57m) rope

♀ 35-lb. (15kg) dumbbell

♂ 50-lb. (22.5kg) dumbbell

TC = 20 min

Score = Time/TC Plus 1 Sec/Rep missed

Notes:

Equipment – If you do not have a long Rope, use a short rope OR Towel for Rope PU/Rows, or use a towel for BOR (T-BOR) (see coaching video)

RX Sub – 18 Rope/Towell Pull-ups per Rnd (kipping allowed)

CFA LITE:

Rnd to closest values for DB vs KB

Int1 – 20/15kg; 2 RC or 12 R-PU

Int2 – 20/15kg; 4 Half RC or 12 R-PU

Int3 – 16/12kg; 3 Half RC or 8 R-PU

Beg1 – 15/10kg; 9 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Jumping PU/ T-BOR

Beg2 – 12/8kg; 9 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Rows (1/0.5m)/ T-BOR

Beg3 – 8/5kg; 9 R-Pulls (Sit2Stand)/ 18 Rope/Towel Rows (0.5/0m)/ T-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 – One of our CrossFit Algoa and AFL Kids, young Sam on the rower… all the way in Dubai! Keep working hard and smart Sam!!!!! 

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 @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

ONLINE WHITEBOARD/COACHING – 220520

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) Back Squat RM – E90sOn90s for 9 min (6 Rnds, 70% 1RM)

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

Same as on 5 May and 28 April – 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) Complete 100 Single Arm Clusters (22.5kg/15kg) FT, but EMOM starting at 0 min complete 5 Strict HSPU

TC = 15 min

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

LITE Options:

Rnd to closest values for DB vs KB

Int1 – 20/15kg; 3 S-HSPU

Int2 – 20/15kg; 5 S-HSPU (2/3 Abm)

Int3 – 16/12kg; 5 S-HSPU (1/2 Abm)

Beg1 – 15/10kg; 5 PPU (61/51cm)

Beg2 – 12/8kg; 5 PPU (51cm/flr)

Beg3 – 8/5kg; 5 PPU (flr/kns)

Equipment Options:

Any load (DB/BB/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