Featured Image – Intensity, intensity, intensity…that is what we value! Accessing the appropriate Intensity for the given time domain is key to unlocking our true potential as an athlete! In picture, the aftermath after 3 Airbike sprints of 20 cal for men and 15 cal for women. For some it was less than 90 seconds of total work but because the Intensity is supramaximal, the recovery after the effort is large and has it’s share of discomfort! The rewards are however far reaching and well worth the discomfort!

#xebexairbike #fitnessbreakthru #airbike #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #CrossFitGames  #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #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 and LITE WOD

1) Practice the following:

a) Peg Board Climbing
Scaling Options – Peg Board 1 step up and 1 step down climbing, Peg Board Pull-ups or Peg Board Assisted Pull-ups

Score = For Quality

b) GHD Sit-ups

Score = For Quality

then…

2) In Teams of 2, AMRAP the following for 18 min:

20 Power Clean (80kg/52kg) – 1 for 1
20 Pull-ups – synchro
20 Front Squats (80kg/52kg) – 10 each split as needed
20 Burpee BJO (76cm/61cm) – 1 for 1
20 Push-up’s – synchro

LITE – BB (50kg/35kg); Assisted PU’s; BB Facing Burpees (2 foot jump over); Kneeling Push-ups

Score = Total Reps

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The 4th Annual Endurade East Cape Champs will take place on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are open to all and registration commences on 1 June 2018. We will hold 10-15 places for the top 10 South African men and women from the 2018 CrossFit Games Open and for previous podium finishers. Full event format details can be found at: http://eastcapechamps.co.za/event-format/

If you would like to get involved as a sponsor please contact us on info@eastcapechamps.co.za

#EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #alwaysfitleague #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) Tabata the following:

a) Double Unders

Score = Total Reps

Rest 2 min

b) Rowing OR SDHP (20kg/13kg)

Score = Total Calories (or reps)
NB – Rep count is Reps x 0.9

Rest 2 min

c) 5 m Shuttle Run

Score = Total Meters (m)

then…

2) Airbike Sprints 3 x 20/15 cal Sprints
NB – Rest as required btwn sets!

Score = Sum of 3 times to complete 60/45 calories in total

EXTRAS

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

LITE WOD

1) Tabata the following:

a) Single Unders

Score = Total Reps

Rest 2 min

b) Rowing OR SDHP (16kg/10kg)

Score = Total Calories (or reps)
NB – Rep count is Reps x 0.9

Rest 2 min

c) 5 m Shuttle Run

Score = Total Meters (m)

then…

2) Airbike Sprints 3 x 15/10 cal Sprints
NB – Rest as required btwn sets!

Score = Sum of 3 times to complete 45/30 calories in total

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Qualifyers from the #EuropeRegional from this past weekend! This weekend (May 25-27) you can catch all the action for #CentralRegional #WestRegional and the #LatinAmericaRegional of the Reebok CrossFit Games at games.crossfit.com or on their facebook page. Don’t miss out on all the action! (Image courtesy of CrossFit, Inc.)

#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #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) CrossFit HQ’s WOD 180508

For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 Air squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans

Men: 155 lb. (70kg)
Women: 105 lb. (47kg)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 8 min:

Turkish Get-ups (35kg/25kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) CrossFit HQ’s WOD 180508

Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

Intermediate Option
For time:
3 rounds of:
10 chest-to-bar pull-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 Air squats
Then, 3 rounds of:
10 chest-to-bar pull-ups
5 cleans

Men: 135 lb. (61kg)
Women: 95 lb. (43kg)

Beginner Option
For time:
3 rounds of:
5 jumping pull-ups
5 snatches
Then, 3 rounds of:
10 deadlifts
15 Air squats
Then, 3 rounds of:
5 jumping pull-ups
5 cleans

Men: 65 lb. (30kg)
Women: 45 lb. (20kg)

then…

2) AMRAP the following for 8 min:

Turkish Get-ups (20kg/12kg)

Score = Total 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Pete on Medicine Ball Cleans – deceivingly difficult when done in high reps ranges! Great work to everyone who completed yesterday’s tough WOD!

#medicineballcleans #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #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) AMRAP the following for 15 min:
Min 1 – DB Step Over (61cm/51cm) (36kgx2/25kgx2)
Min 2 – Strict HSPU
Min 3 – Strict Ring Dips

Score = Total Reps

then…

2) Complete the following FT:
45 Burpee BJO (76cm/61cm)
TC = 3 min (0-3 min), Rest 1 min

45 Sandbag Hang Cleans (60kg/40kg) – no dropping allowed
TC = 3 min (4-7 min) min, Rest 1 min

300 DU
TC = 3 min (8 – 11 min)

Score = Time/TC plus 1 sec per Rep Missed

(i.e. Reps missed for BBJO plus reps missed on Sandbag HC plus reps missed on DU’s)

You must take your 1 min precise rests immediately after completing the designated reps. If you are short, rest 1 min after the time cap and continue.

EXTRAS

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

LITE WOD

1) AMRAP the following for 15 min:
Min 1 – DB Step Over (61cm/51cm) (25kgx2/15kgx2)
Min 2 – Piked Push-ups (61cm/floor)
Min 3 – Assisted Bar Dips

Score = Total Reps

then…

2) Complete the following FT:
45 BB Facing Burpees
TC = 3 min (0-3 min), Rest 1 min

45 Sandbag Hang Cleans (40kg/30kg) – no dropping allowed
TC = 3 min (4-7 min) min, Rest 1 min

300 Single-Unders
TC = 3 min (8 – 11 min)

Score = Time/TC plus 1 sec per Rep Missed

(i.e. Reps missed for BBJO plus reps missed on Sandbag HC plus reps missed on DU’s)

You must take your 1 min precise rests immediately after completing the designated reps. If you are short, rest 1 min after the time cap and continue.

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Patrick Vellner (@pvellner) won the #EastRegional in convincing fashion with no finishes outside of the top 3. He is headed to the CrossFit Games later this year and will be making a strong run for the top of the podium this year. For more pictures/footage on the 1st weekend of Regionals, go check out games.crossfit.com and their facebook and instagram pages (@crossfitgames). Image courtesy of CrossFit, Inc.

#CrossFitRegionals #EastRegional #CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #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) Clean (squat) and Jerk (split) – Work up to a Max Day!

Score = Load

then…

2) CrossFit HQ WOD – 180512 (Compare to 140614)

3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

Men: 20-lb. (9.1 kg) ball
Women: 14-lb. (6.3 kg) ball

TC = 24 min

Score = Time/TC Plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Clean (squat) and Jerk (push) – Work up to a Max Day!
NB – Power Clean Front Squat allowed and Jerk (push or split allowed)

Score = Load

then…

Scaling
This workout is relatively long and should be tailored so that you can keep moving the entire time.
Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.

Intermediate Option
3 rounds for time of:
40 medicine-ball cleans
Run 800 meters

Men: 14-lb. (6.3 kg) ball
Women: 10-lb. (4.5 kg) ball

Beginner Option
3 rounds for time of:
25 medicine-ball cleans
Run 600 meters

Men: 10-lb. (4.5 kg) ball
Women: 6-lb. (3 kg) ball

TC = 24 min

Score = Time/TC Plus 1 sec/rep missed

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Reposted Image from @urban.espress (Instagram)… Don at work at Urban Espress using some of his fitness to carry a 60kg bag filled with coffee beans! CrossFit Training involves real world fitness training…we use pushing, pulling, carrying, throwing, jumping etc., type movements that translate into everyday life to make you better at doing life! Image courtesy of @urban.espress

#CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #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) Complete the following FT:
3 Weighted Legless Rope Climbs (4.57m) (10kg/5kg)
4 Legless Rope Climbs (4.57m)
5 Weighted Rope Climbs (4.57m) (10kg/5kg)
6 Rope Climbs (4.57m)

Int. Scaling – 42 Rope Pull-ups (kipping allowed) and 11 Rope Climbs (4.57m)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

Then…

2) CrossFit HQ WOD – 180511

4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 x 50-lb. (22.5 kg) DBs for presses, 1 for pull-ups
Women: Use 2 x 35-lb. (15 kg) DBs for presses, 1 for pull-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) Complete the following FT:
21 Rope Pulls – Lying to standing (straight body, no legs allowed)
33 Rope Pulls – Lying to sitting to standing (legs allowed to assist)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

Then…

2) Scaling – CrossFit HQ WOD – 180511

Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.

Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups

Men: Use 2 x 40-lb. (18kg) DBs for presses
Women: Use 2 x 30-lb. (13.6kg) DBs for presses

Beginner Option
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 dumbbell shoulder presses
10 ring rows

Men: Use 2 20-lb. (9 kg) DBs for presses
Women: Use 2 10-lb. (4.5 kg) DBs for presses

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – This weekend the East Regional, South Regional and Europe Regional is taking place! Be sure to catch all the action at games.crossfit.com. The team competition has been reduced to 4 person Teams and here in the featured image is the new 358-lb (162kg) Worm (Image courtesy of CrossFit, Inc.)

#CrossFitRegionals #EastRegional #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #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 and LITE WOD’s

1) CrossFit Regionals 2017 – Event 3 (https://games.crossfit.com/workouts/regionals/2017)

For time:
100-ft. (30.48m) dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. (4.57m) rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. (30.48m) dumbbell overhead walking lunge

Men use an 80-lb. (36kg) dumbbell and 30-lb. (13.6kg) ball.
Women use a 55-lb. (25kg) dumbbell and 20-lb. (9.1kg) ball.

LITE –
Men use an (25kg) dumbbell ; (9.1kg) ball ; Single-Unders ; 30 Lying to Standing Rope Pulls
Women use a (15kg) dumbbell ; (6.3kg) ball ; Single-Unders ; 30 Lying to Standing Rope Pulls

Time cap: 16 minutes

Score = Time/TC pus 1 sec/rep missed

then…

2) CrossFit Regionals 2017 – Event 6 (https://games.crossfit.com/workouts/regionals/2017)

For time:
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans

Men use a 30-in. box (76cm) and a 150-lb. (68kg) bag
Women use a 24-in. box (61cm) and a 100-lb. (45kg) bag
NB – On Burpee BJO vaulting over box allowed and stepping up and down allowed on burpee, double foot take off on jump, must go over the box)

LITE –

25/20 cal. Bike; BB Facing Burpees (step-over); Sandbag Cleans (40kg/30kg)

Time cap: 6 minutes

Score = Time/TC pus 1 sec/rep missed

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The 4th Annual Endurade East Cape Champs will take place on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are open to all and registration commences on 1 June 2018. We will hold 10-15 places for the top 10 South African men and women from the 2018 CrossFit Games Open and for previous podium finishers. Full event format details can be found at: http://eastcapechamps.co.za/event-format/

If you would like to get involved as a sponsor please contact us on info@eastcapechamps.co.za

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #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) Thrusters 5-5-5-5-5 (Count sets >70 % 1RM and climb to a max for the day)
Nb – 1st is a Squat Clean Thruster (cluster)

Score = Load

then…

2) Complete the following Couplet FT (i.e. the reverse of Event 6, 2018 CrossFit Games Regionals):
2-3-4 Rope Climbs (4.57m)
8-12-16 Thrusters (70kg/47kg)

TC = 7 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) Thrusters 5-5-5-5-5 (Count sets >70 % 1RM and climb to a max for the day)
Nb – the 1st rep is from the floor so Power Clean, Thruster or Squat Clean Thruster (cluster)

Score = Load

then…

2) Complete the following Couplet FT:
6-9-12 Rope Pulls – lying to standing
8-12-16 Thrusters (47kg/30kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Awesome weather for a Beach WOD in the friendly City of PE!!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #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) In Teams of 3 – E90sOn90s for 15 min (10 Rnds):
AMRAP DB Box Step-overs (61cm/51cm and 35kgx2/22.5kgx2)
NB – Box Orientation – step-over longways to prevent Box tipping!

…in the following order:
1st Athlete goes from 0-30 sec
2nd Athlete goes from 30-60 sec
3rd Athlete goes from 60-90 sec

Score = Total Reps (per athlete)

then…

2) In Teams of 2, AMRAP the following for 20 minutes, alternating rounds:
1st Athlete completes:
20 HSPU’s
20 T2B
25-ft DB OH Lunge (1 DB on shoulder, other OH – 35kgx2/22.5kgx2)
…Athlete 2 starts HSPU’s as soon as Athlete 1 finishes the DB OH lunge and Athlete 1 completes a 400 m Run before returning and waiting for Athlete 2 to complete the DB OH Lunge

2nd Athlete completes the following while Athlete 1 runs 400m:
20 HSPU’s
20 T2B
25-ft DB OH Lunge (1 DB on shoulder, other OH – 35kgx2/22.5kgx2)
…Athlete 1 starts HSPU’s as soon as Athlete 2 finishes the DB OH lunge and Athlete 2 completes a 400 m Run before returning and waiting for Athlete 1 to complete the DB OH Lunge

Score = Total Reps
NB 10 m = 1 Rep (on the run)
NB 1-ft = 1 rep on the walk

EXTRAS WOD

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

“LITE” WOD

1) In Teams of 3 – E90sOn90s for 15 min (10 Rnds):
AMRAP DB Box Step-overs (51cm/41cm and 20kgx2/15kgx2)
NB – Box Orientation – step-over longways to prevent Box tipping!

…in the following order:
1st Athlete goes from 0-30 sec
2nd Athlete goes from 30-60 sec
3rd Athlete goes from 60-90 sec

Score = Total Reps (per athlete)

then…

2) In Teams of 2, AMRAP the following for 20 minutes, alternating rounds:
1st Athlete completes:
20 Piked Push-ups (floor/kneeling)
20 HKR
25-ft DB OH Lunge (1 DB on shoulder, other OH – 20kgx2/15kgx2)
…Athlete 2 starts HSPU’s as soon as Athlete 1 finishes the DB OH lunge and Athlete 1 completes a 400 m Run before returning and waiting for Athlete 2 to complete the DB OH Lunge

2nd Athlete completes the following while Athlete 1 runs 400m:
20 Piked Push-ups (floor/kneeling)
20 HKR
25-ft DB OH Lunge (1 DB on shoulder, other OH – 20kgx2/15kgx2)
…Athlete 1 starts HSPU’s as soon as Athlete 2 finishes the DB OH lunge and Athlete 2 completes a 400 m Run before returning and waiting for Athlete 1 to complete the DB OH Lunge

Score = Total Reps (Athletes score alone)
NB 10 m = 1 Rep (on the run)
NB 1-ft = 1 rep on the walk

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch