Featured Image – Paul on some modified Russian KB Swings with a DB whilst at home during LOCKDOWN following our @CrossFitAlgoa Online Home Workouts! Good work Paul!!

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 – 210520

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

We will be doing the Dubai’s Online Challenge 2020 Workout 1 today!

If you want to register and/or get more details, please do so on the link below! The competition consists of 1 Workout a week for 3 weeks! NB – You need to do this workout and submit your score by the 22 May. So if you are keen you will need to test and film this workout today to allow time for registration and video uploading!

https://competitioncorner.net/events/3954

1) DCC2020 Online Challenge – Workout 1 (Sub due date 22 May 20)

AMRAP 10 min:

Alternating Single Arm Devil Press

(Men: 50lbs / Women: 35lbs)

Score = Total Reps

Workout Instructions and Movement Standards:

Switch arms on the way down

You can snatch or clean & jerk the weight

Chest to deck

One hand must be on the db while on the floor.

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.)

CFA LITE Options:

Round KB loading to closest values

Int1/2/3 – same

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

Equipment Options:

For the Competition – DB

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

Mat/Towell (elbows/knees)

then…

2) AMRAP the following for 12 min:

30 sec L-sit

30 sec Neutral Hold

30 TGU Sit-ups (15 e)

Score = Total Reps

50 Reps/Rnd (i.e. 30 sec Holding = 10 reps)

LITE Options:

Round KB loading to closest values

Int1 – same as Rx

Int2 – weak L-s

Int3 – L-s (1 leg str)

Beg1 – T-sit, 15/10kg

Beg2 – T-sit (1 ft dwn), N-Hold (legs bnt), 12/8kg

Beg3 – F-Bridge, N-Hold (legs bnt), 8/5kg

Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towell (elbows/knees)

DB or other loaded implement (KB/Back Pack/BB)

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 – A surfer and a CrossFitter training together… Greg and Wendy keeping fit during LOCKDOWN!! Good work guys!!!!!

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 – 180520

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

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

CFA LITE Options:

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 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 – Yvette coaches her dogs on some Step-ups, as Lance works on his pull-ups in the background, at home during LOCKDOWN!!!!

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 – 150520

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

We completed this Benchmark on 23 March 20 (7.5 weeks ago)… let’s see how you have progressed over the past 7.5 weeks!

1) 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 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 -The new @ReebokSouthAfrica #NanoX has arrived!! Check out Coach Dave’s brand new pair courtesy of @ReebokSouthAfrica! Go to www.reebok.co.za and selected retail stores that are open to trade .. to kick things off they are offering a 30% discount on ALL apparel and footwear! Jump in on the action ASAP!!!!

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).

#NanoX #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 – 140520

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email and 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) AMRAP the following for 12 min:

20 Single Arm KB/DB Swing (24kg/16kg)

30 sec Front Bridge (lift opp arm/leg 5 sec)

Score = Total Reps

30 Reps/Rnd (i.e. 30 s FB = 10 reps)

LITE Options:

Round KB loading to closest values

Int1 – 20/15kg

Int2 – 20/15kg; FB (1 arm/leg up)

Int3 – 16/12kg; FB (1 arm/leg up)

Beg1 – 15/10kg; FB

Beg2 – 12/8kg; FB (Knee – 1 leg up)

Beg3 – 8/5kg; FB (Kns)

Equipment Options:

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

Mat/Towell (elbows/knees)

then…

2) AMRAP the following holds for 10 min:

30 sec Neutral Hold

30 sec HS Hold

30 sec Planche Hold

30 sec Push-up Hold (W Opp Sh Taps)

Score = Total Reps

40 Reps/Rnd (i.e. 30 sec Holding = 10 reps)

LITE Options:

Round KB loading to closest values

Int1/2/3 – Same

Beg1 – HS Hold (Rev WW hold)

Beg2 – N-Hold (legs str), P-Hold (51cm), PU-H (Chair 1 ft up), PU-H (Wght Trsf)

Beg3 – N-Hold (legs bnt), P-Hold (flr), PU H (Chair), PU-H kns (opp shl taps)

Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towell (elbows/knees)

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 – Don, Slade, Bonni, Amber, Emil, Lance, Audrey and Amy getting in their home WOD’s! Good work to them and everyone hitting the Home Based Workouts during Stage 4 of 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 @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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:)

ONLINE WHITEBOARD/COACHING – 060520

RX’ED, LITE and HOME WODS

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

1) Tempo Front Squat 5 x 5-10 (Last completed 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 10 Rnds of the following FT:

10 Thrusters (25/15kg)

50 DU

10 Push-ups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 25/15kg, 45 DU

Int2 – 22.5/15kg, 40 DU

Int3 – 20/15kg, 35 DU

Beg1 – 15/10kg, SU, 7/5 PU (ts)

Beg2 – 10/7.5kg, 45 SU, 5 PU (ts), 10 PU (kns)

Beg3 – 7.5/5kg, 40 SU, PU (kns)

Equipment Options:

Loading – today the loading can be a BB/DB/KB

Rnd KB to closest DB loading

Skip Rope

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