Featured Image – Clyde and Ashlynne getting upside down at home during LOCKDOWN! Keep those HOME WOD pic’s coming ladies and gents!!!!!

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 – 010420

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

RX’ED, LITE and HOME WODS

TABATA – 8 Rnds of 20 sec work, 10 sec rest.

Download a Timer with Tabata intervals or Play Tabata music over Youtube/Spotify/Itunes etc.

OR

Watch a clock every minute – Work 1-20 sec, Rest 20-30 sec, Work 30-50 sec, Rest 50-60 sec (This is 2 rnds in 1 min so 4 min is 8 Rnds)

1) Tabata the following for Max Total Reps:

a) Power Cleans (60kg/40kg) or KB 24/16kg or DB 25/15kg)

Rest 90 sec

b) Push-ups

Rest 90 sec

c) Back Squats (60kg/40kg or KB 24/16kg or DB 25/15kg)

Rest 90 sec

d) Toes to Bar/Rings (or lying on floor toes to object)

Rest 90 sec

e) Squatting Tuck Jumps

Score = Total Reps

NB – Total Time 26 min with rests!

NB – See below for scoring with a DB/KB

Equipment Options:

BB or DB or KB (NB Divide KB/DB reps by 1.3 to convert to workload equivalents)

For Example: If you get 15 reps (Db or KB) divide by 1.3 – 11.53 reps round to closest whole rep 12 reps)

Use whatever safe and clear area you have to walk shuttles (i.e. 20 x 5m shuttles).

Use a clear wall (HINT – where clear socks so you do not mark your wall)

CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg

Int1 – 50/32kg, KB 20/12kg, DB 20/12kg

Int2 – 45/30kg, KB/DB same

Int3 – 40/25kg, KB 16/12kg, DB 20/10kg

Beg1 – 35/20kg, KB 16/12kg, DB 15/10kg, PU, HLR or Lying Toes to Chest line, S-TJ (knees to hips)

Beg2 – 30/20kg, KB 12/8kg, DB 10/7.5kg, PU (Ts/Kns), HKR or Sit-ups, Jump squats

Beg3 – 20/12kg, KB 8/5kg, DB 7.5/5kg, PU (kns), Sit-ups, Airsquats

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@alwaysfitleague.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 – Please see the YouTube Clip below for our Committed Club Winners for week 1 of LOCKDOWN! Congratulations to Adel Goosen and Amy Eales who both won themselves some cool #ReebokSouthAfrica kit! A big thank you to @ReebokSouthAfrica for the awesome #ReebokSouthAfrica apparel! 

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).

#reeboksouthafrica @reeboksouthafrica #CommittedClub #Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall @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 – 310320

Youtube draw for Week 1 of Lockdown for our Committed Club…

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 AMRAP for 12 min (6 Rnds) for Max Total Load moved:

Min 1 – AMRAP Strict Pull-ups or Bent Over Rows (Moderate loading)

Min 2 – AMRAP Strict HSPU

Score = Total Reps x Body Weight (or BOR weight) + Total Reps x Body Weight

Equipment Options:

Pull-ups at Bar/Rings/Branch/Rafter/Rope hung over something OR use a load to do Bent Over Rows (BOR) – BB/Bumper/KB/DB/Ruck Sack

CFA LITE Options:

Int1 – S-PU Or BOR, S-HSPU

Int2 – S-PU Or BOR, S-HSPU (1/2 abm)

Int3 – S-PU Or BOR, S-HSPU (2/3 abm)

Beg1 – PU (P/G) Or Jumping PU Or BOR, PPU (61cm/Flr)

Beg2 – RR (1/0.5m) Or BOR, PPU (Flr/Kns)

Beg3 – RR (0.5/0m), Or BOR, PPU (kns)

then…

2) Complete the following FT:

42-30-18 x 10m Shuttle Run

42-30-18 Lateral Burpees (over a line)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

No Equipment required / Open area – if you only have a 5 m shuttle then run 84-60-36 shuttles (i.e. double)

CFA LITE Options:

Int1/2/3 – same

Beg1 – 36-30-24 10m S-Run, Lat-Bps

Beg2 – 31-25-19 10m S-Run, Step Lat-Bps

Beg3 – 27-21-15 10m S-Run, Step Lat-Bps

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@alwaysfitleague.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 – Featured Image – Army 1stLt. James “Bob” Robert Kalsu,25, Oklahoma City, OK; was a starting guard for the NFL’s Buffalo Bills in 1968.  He played the entire season and was the Bill’s team rookie of the year.  Despite a promising career in the NFL, he entered the US Army to satisfy his ROTC obligation.  He entered the Army as 2nd Lt. and arrived in South Vietnam in November 1969 as part of the 101st Airborne Division.  He was killed in action on July 21, 1970, when his unit came under enemy mortar fire at FSB Ripcord near the A Shau Valley.
When he had left for Vietnam, Kalsu had to say goodbye to his wife, Jan, and his daughter, Jill. On July 23, 1970, two days after his death, Jan Kalsu gave birth to his son, James Robert Kalsu Jr. Kalsu’s wife was informed that he had died only hours after giving birth. Kalsu and former Cleveland Brown Don Steinbrunner were the only professional football players to be killed in action during the Vietnam War. This workout was originally developed and posted by CrossFit Football.

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 – 300320

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s App groups!

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 WOD

1) THE HERO WOD “Kalsu” – this WOD is in Honourof Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player (See Featured Image citation above)

HERO WOD “Kalsu” – Complete the following FT:

100 Thrusters (61kg/43kg) but EMOM starting at 0 min, 5 BB Facing Burpees

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 55/38kg

Int2 – 50/35kg, 4 BBF Bps

Int3 – 43/30kg, 4 BBF Bps

Beg1 – 35/25kg, 3 BBF Bps

Beg2 – 25/17kg, 3 BBF Bps (Step Over)

Beg3 – 20/12kg, 2 BBF Bps (Step Over)

Equipment Options:

Thrusters – 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!

Banded Thruster Loads (Red – 5kg/ Black – 10kg / Purple(Green-T) – 15kg / Green – 25kg)

Substitutions:

Shoulders inj – Squats (Front/on shlder)…any of the above implements

Back inj – Banded Hip Thrusters, EMOM 5 Push-ups (Toes/Kns/Table)

Then…

2) 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)

Substitutions:

Shoulders inj – T-Sit (1 Ft dwn), Front Bridge

Back inj – Front Bridge

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 – Day 1 of “Lockdown”… some pics and videos from our “Lockdown” Benchmark WOD yesterday, to commemorate the start of South Africa’s LOCKDOWN! Awesome participation ladies and gents!!!!!

If you would like to follow our HOME-BASED Training during the COVID-19 “Lockdown” contact us on the details below! 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).

#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 – 280320

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity

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) Snatch (power) RM – EMOM for 10 min (60% 1RM)

RM – Rep Max (1 set of a maximum number of reps)

NB – From floor

Score = Total Loading (i.e. Sum of the Load x Reps – For example… 30kg x 10 + 30kg x 7 etc)

Equipment Options:

You can use a BB/DB/KB/WB – Use whatever loading you have

Ruck sack ground to overhead (GTOH)

LITE Options:

Load so as to maintain technical proficiency and great form! Goal is to get between 5-10 reps. This will become quite cardiovascularly challenging!

then…

2) Complete 27-21-15 of the following couplet FT:

OH Walking/Stepping Lunge (50kg/30kg)

Push Press (50kg/30kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

NB – Walking/Step lunge is alternating 1x L = 1 Rep, 1x R = 2nd Rep etc.

NB If you have a lighter implement like a DB or KB we are going to increase the reps.

I.e. To equate with KB/DB/Ruck Sack/Bumper/WB – RX is with a 24/16kg KB or a 25/15kg DB but the rep range is 33-27-21 on the OH Walkiung Lunge

Push Press – use the same implement as for OH WL

I.e. To equate with KB/DB/Ruck Sack/Bumper/WB – RX is with a 24/16kg KB or a 25/15kg DB but the rep range is 33-27-21 on the Push Press

BB/Bumper/WB – 2 Hands

Rest of the implements are 1 Hand

Ruck sack could be either

If you have no equipment – then please do the following:

Complete the following couplet FT:

39-33-27 Jumping Lunges (Alt.)

27-21-15 Push-ups

CFA LITE Options:

Int1/2 – Same

Int3 – 45/25kg or 33-27-21 on KB 20/12kg or Db 20/12kg or Bumper 20/10kg

Beg1 – 35/20kg, or 27-21-15 on KB 20/12kg or Db 20/12.5kg or Bumper 20/10kg OR BW 39-33-27 Walk/Step Lunges and 27-21-15 PU (Ts/21-15-9 Ts)

Beg2 – 25/15kg, or 33-27-21 on KB 12/8kg or Db 12.5/7.5kg or Bumper 15/7.5kg OR BW 33-27-21 Walk/Step Lunges and 21-15-9 PU (Ts/Kns)

Beg3 – 20/12kg, or 33-27-21 on KB 8/5kg or Db 7.5/5kg or Bumper 7.5/5kg OR BW 33-27-21 Static Lunges and 21-15-9 PU (Kns)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 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 – Today marks the start of the South African “LOCK-DOWN” for 21 days due to the Covid-19 Pandemic! We will commemorate this day with a special workout called “LOCK-DOWN”!

If you would like to follow our HOME-BASED Training during the COVID-19 “Lockdown” contact us on the details below! 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 #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

RX, LITE and HOME WOD

Today marks the start of the South African “LOCK-DOWN” for 21 days due to the Covid-19 Pandemic! We will commemorate this day with a special workout called “LOCK-DOWN”!

1) Complete the CrossFit Algoa/AFL training Benchmark “LOCK-DOWN” for Max Reps…

AMRAP the following for 27 min:

3 Burpee Box Jump Overs (76cm/61cm) or Burpee Broad Jump (1.5m/1.24m)

20 SDHP (20kg/12kg)

20 DU

21 x 10 m Shuttle Run

Score = Total Reps

NB – 10m = 1 Rep

Equipment Options:

Box or Broad Jump (stopper to stopper /1m)

SDHP (BB/KB/DB/tuck sack) – if you only have a 24 kg KB you can do 17 reps and 32kg 13 reps to equate on workload (20×20=400/24=16.6 reps) (400/32=12.5 reps)

Skip rope or Jump Clap/Jump double clap

Shuttle Run – 20x10m otherwise 40x5m

CFA LITE OPTIONS:

Int1/2/3 – same but BBJO (61cm/51cm)/BBJ (1.24/1m)

Beg1 – BP BSO (61/51cm)/Bp BJ (1/0.8m), SDHP 16/12kg, SU

Beg2 – Bp BSO (51cm)/Bp BJ (0.8/0.5m), KB 12/8kg, SU

Beg3 – AMRAP 21 min, Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), KB 8/5kg, SU

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 – Wednesday’s Home-Based Training going down… GREAT WORK ladies and gents!!!!!! 

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).

#covid_19 #corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

ONLINE WHITEBOARD/COACHING – 260320

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity.

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) Tempo Front Squat 5 x 5-10

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 5 Rnds of the following FT:

15 Strict C2B Pull-ups OR 20 Bent Over Row (30kg/20kg)

30 Bear Hug Squats (30kg/20kg)

15 Strict HSPU

TC – 18 min

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

Equipment Options:

Pull-ups at Bar/Rings/Branch/Rafter/Rope hung over something OR use your load to do bent Over Rows

Bear Hug Squats – Any load held on chest (Bumper/KB/DB/Ruck Sack

CFA LITE Options:

Int1 – 10 S-C2B Or 20 BOR (30/20kg), 10 S-HSPU

Int2 – 12 S-PU Or 20 BOR (30/20kg), 12 S-HSPU (1/2 abm)

Int3 – 10-S-PU Or 20 BOR (30/20kg), 10 S-HSPU (2/3 abm)

Beg1 – 12 PU (P/G) Or 20 BOR (20/12kg) or Jump PU (Bar Mid forearm), BH Squat (20/12kg), 12 PPU (61cm/Flr)

Beg2 – 12 RR (1/0.5m) Or 20 BOR (15/8-10kg), BH Squat (15/8-10kg), PPU (Flr/Kns)

Beg3 – 12 RR (0.5/0m), Or 20 BOR (10-12/5-8kg), BH Squat (10-12/5-8kg), PPU (kns)

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Rob and Vicky with Carol and Mike “down-under” at CrossFit Brookvale SPS in Australia!! (@CrossFitSPSBrookvale) Be safe while in Aus Rob and Vicky!

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).

#covid-19 #corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @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 – 250320

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity!

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 100 m of Handstand Walking FT…but every time you break/fail/stop to rest, complete 5 Burpees before continuing!

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

Use whatever safe and clear area you have to walk shuttles (i.e. 20 x 5m shuttles).

Use a clear wall (HINT – where clear socks so you do not mark your wall)

CFA LITE Options:

Int1 – 80m HSW, 4 Bps

Int2 – 65m HSW, 4 Bps

Int3 – 50m HSW or 25 Wall Walks (WW), 3 BPS

Beg1 – 30 Half WW, 3 Bps

Beg2 – 100m Bear Walk (str), 2 Bps

Beg3 – 80m Bear Walk (bnt), 2 Bps

then…

2) AMRAP the following for 16 min:

20 Jumping Alt. Lunges

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

20 Hang Power Cleans (BB – 60/40kg) or (1xKB 24/16kg) or (1xDB 25/15kg)

Score = Reps

Equipment Options:

Box Jump Overs – you could use a solid chair / a high step otherwise SUB with a Broad Jump (1.24m/1m)

HPC – you can use a BB/KB/DB or even a ruck sack/sandbag or WB (Beg2/3)

CFA LITE Options:

Int1 – 50/32kg, KB 20/12kg, DB 20/12kg

Int2 – 45/30kg, KB/DB same

Int3 – 40/25kg, KB 16/12kg, DB 20/10kg

Beg1 – BSO (61/51cm)/BJ (1/0.8m), 35/20kg, KB 16/12kg, DB 15/10kg

Beg2 – Step Lunges, BSO (51cm)/BJ (0.8/0.5m), 30/20kg, KB 12/8kg, DB 10/7.5kg

Beg3 – Step/Static Lunges, BSO (41cm)/Broad Step (0.6m/0.4m), 20/12kg, KB 8/5kg, DB 7.5/5kg

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 was the first day that CrossFit Algoa was closed on a Monday! This was due to @CrossFitAlgoa’s stage 3 precautionary measures for our members health and safety, as well as that of our community and beloved country! Here are some pictures, sent by members and coaches, of their Home-based WOD’s done at home yesterday! We did the benchmark “Angie” with a substitution on the Pull-ups, if they did not have access to a pull-up bar, rings, a branch or even a towel hanging from overhead! Well done ladies and gents! Keep it up…we have alot of time to focus on one’s health and fitness over the next 3 weeks with the “Lock-down” starting this coming Thursday!

PS – WE ARE STILL TAKING ON NEW MEMBERS WHO ARE KEEN TO JOIN IN ON OUR HOME-BASED ONLINE COACHING AND TRAINING!

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). 

#covid_19 #corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @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 – 240320

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity!

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED WOD

1) Thrusters RM – EMOM for 10 min (60% 1RM)

RM – Rep Max (1 set of a maximum number of reps)

NB – From floor

Score = Total Loading (i.e. Sum of the Load x Reps – For example… 30kg x 10 + 30kg x 7 etc)

Equipment Options:

You can use a BB/DB/KB/WB – Use whatever loading you have

Ruck sack Thrusters

Banded Thrusters – Take Bands as the following loads (Red – 5kg/ Black – 10kg / Purple(Green-T) – 15kg / Green – 25kg

LITE Options:

Load so as to maintain technical proficiency and great form! Goal is to get between 5-10 reps. This will become quite cardiovascularly challenging!

then…

2) AMRAP the following for 9 min:

20 Deadlifts (50kg/30kg)

50 Double-unders

Score = Total Reps

Equipment Options:

You can use a BB/DB/KB/WB – Use whatever loading you have (see scaling options below)

Ruck sack DL (single/Double)

Banded Deadlifts – Take Bands as the following loads (Red – 5kg/ Black – 10kg / Purple(Green-T) – 15kg / Green – 25kg)

If you do not have a skip rope, you can simply do Jump Double Clap for DU or Jump Claps for SU

CFA LITE Options:

Int1 – 40/25kg; 40 DU

Int2 – 40/25kg; 35 DU

Int3 – 30/20kg; 30 DU

Beg1 – 30/20kg; 50 SU

Beg2/3 – 20/12kg; 40 SU

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 – From left…Adele, Tracey and Heather on our scaled version of Event 6 of the 2020 Reebok CrossFit Games Age Group Online Qualifyer!

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @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

RX and LITE WOD

1) Complete any 2x AGOQ 2020 testing that you missed this week!!

For the rest…

Complete 10 Rnds of:

7 m HS Walk

7 Strict HSPU

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

AFL – T2 (level 4) – 6 Rnds; T1 (Int1) – 5

Int1 – 5 Rnds

Int2 – 5 Rnds 5m, S-HSPU (1/2 abm)

Int3 – 5 Rnds 3m or 1x WW, S-HSPU (2/3 abm)

Beg1 – 5 Rnds 2x 0,5 WW, PPU (61/51cm)

Beg2 – 5 Rnds BW (str), PPU (flr/kns)

Beg3 – 5 Rnds BW (bnt), PPU (kns)

then…

2) Complete 5 Rnds of the following for Max Cals:

Min 1 – Airbike (cal)

Min 2 – Row (cal)

Min 3 – Ski Erg (cal)

Score = Total Calories

LITE Options:

Same

HOME-BASED WOD

1) Complete any 2x HOME-BASED WOD’S that you missed this week!!

For the rest…

1) Complete 10 Rnds of:

7 m HS Walk

7 Strict HSPU

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE OPTIONS:

AFL – T2 (level 4) – 6 Rnds; T1 (Int1) – 5

Int1 – 5 Rnds

Int2 – 5 Rnds 5m, S-HSPU (1/2 abm)

Int3 – 5 Rnds 3m or 1x WW, S-HSPU (2/3 abm)

Beg1 – 5 Rnds 2x 0,5 WW, PPU (61/51cm)

Beg2 – 5 Rnds BW (str), PPU (flr/kns)

Beg3 – 5 Rnds BW (bnt), PPU (kns)

then…

2) Run 3 km – FT

Score = Time

CFA LITE Options:

Int1/2/3 and Beg1 – same

Beg2/3 – 2 km

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 6th in 2019. He has

coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /

1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch