Featured Image – Emil contemplating his scores after a tough Workout! The will to “want to improve”, little by little each day, together with “documeting and recording your scores”, both serve as massive influencers in the pursuit of athletic improvement over time, and hence the positive change that occurs in your health and fitness! 

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 – 010520

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 and LITE WODS

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

1) Complete 50 Power Cleans (61kg/43kg) FT, but EMOM starting at 0 min complete 5 BBF Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

RX with Backpack/Sandbag/DB/KB – 70 reps (DB 25/15kg)/ KB (24kg/16kg)

CFA LITE Options:

PS – DB values given below (if KB use closest value)

Int1 – 55/38kg / 65 rps (DB/KB)

Int2 – 50/35kg / 60 rps (DB/KB), 4 BBF Bps

Int3 – 43/30kg / 70 (20/12kg), 4 BBF Bps

Beg1 – 35/25kg / 70 (15/10kg), 3 BBF Bps

Beg2 – 25/17kg / 70 (10/7.5kg), 3 BBF Bps (Step Over)

Beg3 – 20/12kg / 65 (7.5/5kg), 2 BBF Bps (Step Over)

Equipment Options:

Power Clean – BB/KB/DB/Bumper/WB/Banded/Ruck Sack (Choose a scaling level that matches the total load of your implement used!)

NB – Try use 2xKB/DB if you can!

NB – Note additional reps to equate workload for lighetr implements (DB/KB/Backpack etc)

NB – BB Facing Bps or Facing other Implement

then…

2) CrossFit Algoa Benchmark – WOUNDED ANIMAL Number 1

Complete the following FT:

20 Strict C2B Pull-ups

20 Strict Pull-ups

30 C2B Pull-ups

30 Pull-ups

…But EMOM complete 7.62 m HS Walk

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa LITE Options:

Int1 – 16/16/24/24 rps, HSW 5m

Int2 – 12/12/20/20 rps, HSW 4m

Int3 – 10/10/15/15, HSW 3m or 1 WW

Beg1 – (P/G), 1x 0.5 WW

Beg2 – 40 strict RR, 60 kip RR (1/0.5m), 7.62m BW (Str)

Beg3 – 40 strict RR, 60 kip RR (0.5/0m), 7.62m BW (Bnt)

No Bar/Branch/Rafter – BOR (100 rps Rx 40/25kg; Int1 80 rps; Int2 100 rps 30/20kg; Int 3 80 rps; Beg1 100 rps 25/15kg; Beg2 100 rps 20/12kg; Beg3 80 rps 15/8kg)

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 – Anelet and Sarah-Anne … in their ORP (Optimal Recovery Position) after yesterday’s workout! Good work ladies!!!!!

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 – 300420

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 and LITE WODS

1) Strict Handstand Push-ups RM – E2ndMon2ndM for 12 min (6 Rnds)

Score = Total Reps

RM = 1 max attempt in 1 set

CFA LITE Options:

Int1 – 1.5/3cm Riser

Int2 – Abm (1/2)

Int3 – Abm (2/3)

Beg1 – PPU (61cm/41cm)

Beg2 – PPU (flr/Kns)

Beg3 – PPU (Kns)

then…

2) Complete 10 Rnds of the following FT:

10 Thrusters (BB – 40kg/25kg)

10 T2B

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

RX for Single/arm work -Backpack/KB/DB – 12 Reps KB (24/16kg) or 12 Reps DB (25/15kg)

Equipment Options:

Any implement (Sandbag/BB/KB/DB/Back pack etc)

Bar/rafter/branch/towel OR Lying Leg lifts (holding heavy/fixed object OH)

CFA LITE Options:

Int1 – 8 Th, 8 T2B/Lying T2H

Int2 – 7 Th, 7 T2B/Lying T2H

Int3 – BB-32/20kg or 12(20/12kg), 6 T2B/Lying T2H

Beg1 – BB-25/15kg or 12(15/10kg), 10 HLR (or Lying F2H)

Beg2 – BB-20/12 or 12(10/7.5kg), HKR (or Lying K2H)

Beg3 – BB-15/8kg or 12(7.5/5kg), Sitting (K2C)

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 great solution for a quick squat rack while at home or when traveling… straps from rings (or even a rope) set to the lowest point of your squat! Adel and Emile using this yesterday as their squat rack while at home LOCKED DOWN! 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 – 290420

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 3 Rnds of the following for Max Reps (AMRAP):

Min 1 – Box Jump Overs (61cm/51cm) or Broad Jump (1.3m/1m)

Min 2 – Pull-ups OR (BOR – 30/20kg)

Min 3 – OH Walking Lunge (30kg/20kg)

Min 4 – Power Cleans (30kg/20kg)

Min 5 – STOH (30kg/20kg)

Min 6 – Rest

Score = Total Reps

Loading – today the loading can be a BB/DB/KB and reps will count equally

OH WL – 1 step = 1 Rep

CFA LITE Options:

Loading same for PC, STOH, BOR, OH WL

Int1 – 25/16kg, PU or BOR

Int2 – 22.5/15kg, PU or BOR

Int3 – 20/15kg, PU or BOR

Beg1 – 15/10kg, PU (P/G) OR BOR, BSO (61/51cm)/BJ(1/0.8m)

Beg2 – 10/7.5kg, RR (1/0.5m) or BOR, BSO (51cm)/BJ (0.8/0.5m)

Beg3 – 7.5/5kg, RR (0.5/0m) or BOR, BSO (41cm)/Broad Step (0.6/0.4m), Static Lunges (no loading)

Equipment Options:

Box Jump Overs – you could use a solid chair / a high step otherwise SUB with a Broad Jump

PU/BOR – anything you can hang on OR BOR (BB/KB/DB/ruck sack)

then…

2) Last completed 30 March 20 – Complete the following cumulative hold FT:

3 min L-sit

TC = 8 min

Score = Time/TC plus 1 sec/repo missed

LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit

Beg2 – T-Sit (1ft dwn)

Beg3 – F-Bridge

Equipment Options:

Rings/Rings joined with 2 bands/rope OR 2 chairs (side by side)

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 – Jo looking pretty beat up 🙂 after one of our tough HOME-BASED workouts! Good work Jo! 

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 – 270420

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!

1) Complete 4 Rnds of the following for Max Reps:

AMRAP the following for 5 min:

200 m Run

30 SDHP (20kg/12kg) or 30 cal Row

100 DU

AMRAP Lateral Burpees (lateral over SDHP Implement)

Rest 2 min

Score = Total Reps

Total Time – 26 min

(5 min AMRAP is 150 reps plus total L-Bps)

NB – if you cannot run distance run short shuttles or on the spot for 50 sec

Equipment Options:

SDHP – any implement (BB/DB/KB/Back Pack etc)

Jump-rope or No Equipment required

CFA LITE Options:Int1 – 90 DU
Int2 – 80 DU
Int3 – 70 DU
Beg1 – 16/12kg, SU
Beg2 – 12/8kg, 90 SU/Jump claps, Bps (so)
Beg3 – 8/5kg, 80 SU/Jump claps, Bps – kneeling and supported)

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 “LEDESMA” Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo. First posted February 8, 2011

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 – 180420

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)

RX, LITE and HOME WOD

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

1) Practice Kipping HSPU for 15 min

NB – This should be non-fatiguing

Score = For Quality

LITE Options:

Beg1 – Wall Walks, Hold 5-10 sec (get as vertical as possible)

Beg2 – Practice Box/chair Piked Holds, Hold 5-10s

Beg3 – Practice Piked Holds (feet on floor)

Injuries – do the Hero workout first followed by 10 min of extra Rehab!

then…

2) HERO WOD – LEDESMA

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo. First posted February 8, 2011

Complete as many rounds as possible of in 20 min of:

5 Parallette handstand push-ups (30cm/21cm)

10 Toes through Rings

15 Medicine Ball Cleans (9.1kg/6.3kg)

Score = Total Reps

Home Equipment/Subs:

Med Ball Cleans – use any object to clean

Lying Toes to hands (holding heavy/fixed object OH)

CFA LITE Options:

Level 2 – Def HSPU (15/9cm)

Level 4 – Def HSPU (9/6cm)

Int1 – Def HSPU (6/4cm)

Int2 – HSPU

Int3 – HSPU (1/2 abm)

Beg1 – PPU (61/51cm), HLR (or Lying F2H), WB 6.3/4.5kg

Beg2 – PPU (51cm/flr), HKR (or Lying K2H), 4.5/3kg

Beg3 – PPU (Flr/Kns), Sitting (K2C), 4.5/3kg (10 reps)

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 – Last day to log your scores for the #SupportYourLocalBox Fundraiser comp!

More details of the event can be found at: https://games.crossfit.com/article/support-your-local-box-fundraiser/open

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 – 230420

Please find the Whiteboard Explanation and Coaching for today’s 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 and LITE WODS

1) Complete the following triplet Rnds FT:

100-90-80-70-60-50-40-30-20-10 DU

10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (30kg/20kg)

10-9-8-7-6-5-4-3-2-1 HS Walk (m)

TC – 12 min

Score = Time Cap plus 1 sec/rep missed

Equipment Options:

Any implement that you can take from the hips to the shoulder (Sandbag/BB/KB/DB/Back pack etc – KB 32/20kg – round to the closest set weight)

Rope or jump claps

CFA LITE Options:

Int1 – DU (80-70-60-50-40-30-20-10-5-5), HSW (8-7-6-5-4-3-2-1-1-1)

Int2 – DU (70-60-50-40-30-20-10-5-5-5), HSW (7-6-5-4-3-2-1-1-1-1)

Int3 – DU (60-50-40-30-20-10-5-5-5-5), HSW (6-5-4-3-2-1-1-1-1-1) OR WW (3-3-2-2-1-1-1-1-1-1)

Beg1 – SU, 25/15kg, Half WW (3-3-2-2-1-1-1-1-1-1)

Beg2 – SU (80-70-60-50-40-30-20-10-5-5), 20/12kg, BW (Str)

Beg3 – SU (70-60-50-40-30-20-10-5-5-5), 15/8kg, BW (Bnt)

then…

2) Complete 3 Rnds of the following FT:

1 min Rear Bridge – 1 foot up (alt. 5 s)

60 Hallow Arch rocks

TC – 10 min

Score = Time/Time Cap plus 1 sec/sec missed

Equipment Options:

Mat/Towel/Chair

CFA LITE Options:

Int1 – Rear-B

Int2 – 50s Rear-B, 50 HA-rocks

Int3 – 45s Rear-B, 45 HA-rocks

Beg1 – 40s Rear-B, 40 Superman lifts

Beg2 – 30s Rear-B (on hands), 30 Superman lifts

Beg3 – 30s Rear-B (hands on chair), 30 Superman lifts (opp arm/leg)

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