Featured Image -Barbell Facing Burpees for breakfast! The 5:25 am class on a tough workout yesterday morning…

REMINDER – The CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form to receive all the T/Challenge details!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Pause Front Squat 5×3 (Take 80% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
If you missed previous wks…use W1- 70% (5×5), W2- 75% (5×5)

Score = Load

then…

2) Complete 21-15-9 of the following FT:
Ring Dips
HS Walk (m)
Wall Balls (13.6/10kg)

TC – 7 min

REST 2 min OR at 9 min…

Complete 3 Rnds of the following FT:
100 DU
21m HS Walk

TC – 7 min

Score = Total Time/TC plus 1 sec/rep missed on both workouts
NB – total Time includes 2 min of rest and will include all seconds for reps missed on both workouts

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

LITE WOD

1) LITE Options:
Load appropriately to maintain great form!

then…

2) LITE Options:
Int1 – 10/6.3kg, 80 DU, HSW 15-12-9m and 15m
Int2 – 70 DU, HSW 12-9-6m and 12m
Int3 – 60 DU, HSW 9-6-3m and 9m
Beg1 – 100 SU, 6.3/4.5kg, BW (Str)
Beg2 – 70 SU, 4.5/3kg, BW (Bnt)

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 – Stare into my eyes and tell me that you need our Spring Transformation Challenge!:) Our CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form to receive all the T/Challenge details!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) 2 TNG Power Cleans – EMOM 12 min (count sets >70% 1RM, Max Day)

Score = Load

Then…

2) Complete 7 Rounds (21 min) of the following for Max Reps:
AMRAP 40 sec – Thrusters (45kg/30kg)
Rest 20 sec
AMRAP 40 sec – C2B Pull-ups
Rest 20 sec
AMRAP 40 sec – BB Facing Burpees
Rest 20 sec

Score = Total Reps

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

LITE WOD

1) Maintain a comfortable loading for technical proficiency!

Then…

2) Options:
Int1 – 43/28kg
Int2 – 40/26kg
Int3 – 35/24kg, PU
Beg1 – 30/20kg, PU (P/G), BBF Bp (SO)
Beg2 – RR (1/0.5m), Bps

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/

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

Featured Image – From left… Dave, Belinda and Cyle-jay with Vuyani and Audrey waiting for their turn on the “Big Chipper”, of the 2019 Team Event of the Reebok CrossFit Games! Tough but really fun workout!

REMINDER – Our CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form to receive all the Challenge details!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WODS

1) CrossFit Algoa’s August Challenge Re-Test

Run 1 Mile (1609m) FT

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

Then…

2) AMRAP the following for 9 min:
50 Alt. DB or KB Step-ups (25kg/15kg)
25 Strict HSPU

Score = Total Reps

RX – 75/Rnd
All other LITE options – 70/Rnd

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

LITE WOD

1) CrossFit Algoa’s August Challenge Re-Test

LITE Variations:
Int1/2/3 and Beg1 – Same
Beg2 – Run 1 km

then…

2) Options:
Int1 – 20 S/HSPU
Int2 – 20/12kg, 20 (1/2 AbM S/HSPU)
Int3 – 20 (2/3 AbM S/HSPU)
Beg1 – 15/10kg, 20 PPU (61cm/Flr)
Beg2 – 10/7.5kg, 20 PPU (Flr/Kns)

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 – Our CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form! If you have had a lazy winter, the time is now to start working on that Summer Body!:)

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica
If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX & LITE WOD

1) Team Reebok CrossFit Games 2019 (https://games.crossfit.com/workouts/games/2019)

In Teams of 4 –

For time, working in pairs:
50 cheese curd cleans
50 box jump-overs
50 team axle-bar deadlifts
50 synchro GHD sit-ups
12 burpee Snail jump-overs
30 synchro GHD sit-ups
30 team axle-bar deadlifts
30 box jump-overs
30 cheese curd cleans

♀70-lb. (32kg) curd, 30-in. (76cm) box
♂100-lb. (45kg) curd, 36-in. (91cm) box
♀♂ 715-lb. (324kg i.e. 81kg e) deadlift (1 bar)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

AFL If Alone – Halve reps for all, except DL (use half DL values below for 1 fat bar)

CUT TO 7 TEAMS
Notes
Work in M/M and F/F pairs, all at the same time!
Teams will advance after 25 reps of each exercise on the way down and after 15 reps on the way back.

LITE Options:
Class subs: Cheese Curd Cl – Bumpers strapped together (RX 25kg,20kg / 2x15kg) ; DL (M/F Pairs) – 2 x Fat Bars 157kg/bar(94kgM, 63W sides) ; Bpe Snail JO – Bpe Vault/O (122/102cm)
Int1 – CCC 40/25kg, DL 145kg(84/56kg), Situp (20/10kg)
Int2 – same-Bp BJO 76/61cm
Int3 – same-CCC 35/20kg, DL 125kg(72/48kg), Situp (10/5kg)
Beg1 – CCC 30/20kg, DL 105kg(60/40kg), BJO 61/51cm, Situp (5/2.5kg), BpeVO (102/76cm)
Beg2 – CCC 20/10kg, DL 75kg(42/28kg), BSO 51cm, Situp, BpeVO (61cm)

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 – Where’s Wally? 🙂 Spot Coach Dave getting in some outdoors training on a modified version of the “Rope Worm” Team event from the 2019 Reebok CrossFit Games!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

1) Pause Front Squat 5×5 (Take 75% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
If you missed last week…use 70%

Score = Load

then…

2) Use a weight vest (10kg/6.3kg) and AMRAP the following for 18 min:
21 Walking Lunges
9 Push-ups
21 Airsquats
15 T2B
21 Box Jump Overs (61cm/51cm)
9 HSPU
21 Burpee Broad Jumps (1.24m)

Score = Total Reps

NB – No WV from Int2

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce load to maintain great form!

2) Options:
NB – No WV from Int2
Int1 – 6.3/3kg
Int2 – No WV, 1/2 AbM HSPU
Int3 – 2/3 AbM HSPU
Beg1 – PU (toes/kns), HLR, BSO (61/51cm), PPU (61cm/flr), BBJ (0ver 5kg Bumper)
Beg2 – PU (kns), HKR, BSO (41cm), PPU (flr), BpSO (5kg Bumper)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

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

Featured Image – Turkish Get-ups for breakfast! Yummy!!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Practice Rope Climbing for 15 min

Score = Quality

then…

2) Age Group Reebok CrossFit Games 2019 (https://games.crossfit.com/workouts/games/2019)

TWO ROPES
16-17 / 35-49 Divisions

5 rounds for time of:
3 rope climbs (15-ft)
15 front squats
60 double-unders
♀ 75 lb. ♂ 115 lb. (34kg/52kg)

14-15 / 50-54 Divisions
5 rounds for time of:
3 rope climbs
15 front squats
60 double-unders
♀ 65 lb. ♂ 95 lb. (29kg/43kg)

55+ Divisions
5 rounds for time of:
2 rope climbs
10 front squats
40 double-unders
♀ 65 lb. ♂ 95 lb. (29kg/43kg)

Time Cap – 18 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) LITE Options:
Continue to the next level if you are approx 80% proficient at the current level!

then…

2) LITE Options:
Int1 – same
Int2 – 14-15/50-54 div
Int3 – 55+ div
Beg1 – 40/25kg, 9 Rope Pulls – Ly2Stand (leg str), 60 SU
Beg2 – 25/15kg, 9 Rope Pulls – Ly2Stand (bnt str), 40 SU

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!
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 – Marco on a the 2019 Reebok CrossFit Games Team Clean and Jerk Event in class, as Don (just out of shot) and Yogan watch on!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

1) Turkish Get-up’s – 2 (1e) EMOM for 10 min (Build to a Max Day)

Start with weak side first!

Score = Load

Then…

2) Complete 5 Rounds of the following FT:
400m Run
10 Bar Muscle-ups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Maintain a comfortable loading for technical proficiency!

Then…

2) Options:
Int1 – 7 B/MU
Int2 – 6 B/Mup
Int3 – 6 B/MU (B/P) or 7 Jump MU
Beg1 – 10 C2B PU (P/G), 10 RD (B/P)
Beg2 – 10 RR (1/0.5m), 10 S/PD (str)

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 – Class on the Rope Worm Team event from the 2019 Reebok CrossFit Games. Abit of improvisation on the Worm… Synchro Partner BB Thrusters on Saturday!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WODS

1) Back Squat 5 x 5 (count sets > 70% 1RM)

Score = Load

Then…

2) Complete 2 Rounds of the following (DB – 35kg/25kg):

AMRAP the following for 6 min:
4 DB Alt Hang P/Snatch
4 DB Alt P/Snatch
4 DB Alt Hang Split Snatch
4 DB Alt Split Snatch
then…
REST 3 min before Rnd 2

Score = Total Reps

NB – all reps alternate left and right

EXTRAS

Chat to our coaches about completing extras from tier 1 of our AFL Competitors Program!

LITE WOD

1) Options: Reduce loading to maintain great form!

then…

2) Options:
Int1 – 30/22.5kg
Int2 – 25/20kg
Int3 – 22.5/15kg
Beg1 – 15/10kg
Beg2 – 10/7.5kg

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