Featured Image – Bob demonstrating some great positioning in the Handstand Pushup on Open Workout 18.4!

#intheopen #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower  #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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)
a) Practice Kipping Pull-ups

Score = For Quality

b) C2B Pull-ups – RM-RM-RM

Score = Total Reps

then…

2) AOQ 2017 – Workout 4 (https://games.crossfit.com/workouts/onlinequalifiers/2017/4)
2 rounds for time:
10 Deadlifts, (143kg/115kg)
20 Deficit Handstand Push-ups, (11.43cm/7.62cm) deficit
30 Front Squats, (43kg/29kg)

TC = 14 min

Score = Time

EXTRAS

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

LITE WOD

1)
a) Practice Assisted Kipping Pull-ups

Score = For Quality

b) Pull-ups (assisted) – RM-RM-RM

Score = Total Reps

then…

2) AOQ 2017 – Workout 4 (https://games.crossfit.com/workouts/onlinequalifiers/2017/4)
2 rounds for time:
10 Deadlifts (80kg/55kg)
20 Piked Push-ups – floor (4.5cm/3cm)
30 Front Squats (30kg/20kg)

TC = 14 min

Score = Time

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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Easter Monday Open Box…all the fitness!!

#easter #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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) Front Squat 5-5-5-5-5 (Count sets >75% 1RM)

Score = Load

then…

2) Complete the following triplet FT:

21-15-9 OH Walking lunge (61kg/43kg)
30-25-20 T2B
21-15-9 Burpee BJO (61cm/51cm)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed
NB – Burpee BJO – new standard

EXTRAS WOD

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

LITE WOD

1) Front Squat 5-5-5-5-5 (Count sets >75% 1RM)

Score = Load

then…

b) Complete the following triplet FT:

21-15-9 OH Walking lunge (40kg/27kg)
30-25-20 HKR
21-15-9 BB Facing Burpees (step back/up/step-over)

TC = 14 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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Caleb testing his fitness on the Stand Up Paddle Board (SUP), while on holiday!
#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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 and LITE WODS

Classes resume tomorrow (Tuesday) at 5:25.

For thos who are keen, complete the following…

5 RFT of:
100 DU (LITE – 100 Singles)
500 m Run (LITE – 300 m Run)

TC = 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!

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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Thursday’s Class completing some Clean and Jerk bar drills under the watchful, and skilled eye of Coach Deane! Virtuosity is a common principle of CrossFit…that is, doing the common, uncommonly well – as you can see, various members are at various degrees of proficiency, so the repeated drilling is an important part of pursuing Virtuosity!

#virtuosity #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

REMINDER – NO CLASS FROM EASTER FRIDAY TILL EASTER MONDAY.
Classes resume Tuesday morning (2 April) at 5:25 am

RX and LITE WOD’S

Easter Saturday…spend some fun active time with family and friends!

For those who want some home-based training –

Trail Run – 5 km for time (LITE – Run 3km for time)

Score = Time

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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – #easterfriday #1corinthians15v3-8 #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

REMINDER – NO CLASS FROM EASTER FRIDAY TILL EASTER MONDAY.

Check the What’s App group for Open Box Times!
Classes resume Tuesday (2 March) morning at 5:25.

RX and LITE WOD’S

Easter Friday…spend some fun active time with family and friends!

For those who want some home-based training –

AMRAP the following for 14 min:
10 Burpee broad jump (1m) (LITE – Burpee)
15 Push-ups (LITE – kneeling pushups)
20 Airsquats (LITE – same)

Score = Total Reps

EXTRAS

None today!

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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image -Reghardt on Open Workout 18.5 while Coach Deane judges and Intern Coach Sam watches on!

#intheopen #18point5 #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).

REMINDER – CLASSES AS PER USUAL EXCEPT WE WILL ONLY HAVE 1 EVENING CLASS AT 17:00-18:00

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

RX’ED WOD

1) Power Clean and Push Jerk 5-4-3-2-1 (Loading – 5 – 70% 1RM; 4 – 80% 1RM; 3 – 85% 1RM; 2 – 90% 1RM; 1 – 95% 1RM) – FT

Score = Sum of Reps x Load used for respective reps (note time)

then…

2) Complete 11-9-7-5 of the following FT:
Clean and Jerk (any) (61kg/43kg)
Muscle-ups

TC = 8 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) Power Clean and Push Jerk 5-4-3-2-1 (Load as needed maintaining great form) – FT

Score = Sum of Reps x Load used for respective reps (note time)

then…

2) Complete 11-9-7-5 of the following FT:
Clean and Jerk (any) (40kg/25kg)
Pull-ups (assisted)
Bar Dips (assisted)

TC = 8 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@alwaysfitleague.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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – A massive congratulations to all who completed the Open of the 2018 Reebok CrossFit Games!!!! We eagerly await the final results. We have approximately 11 months to “kill” your weaknesses for next years Open – Small daily diligent improvements lead to massive gains in performance, health and fitness over time!!!!

#intheopen #18point1 #18point2 #18point3 #18point4 #18point5 #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #bronscor #luke1v37 #crossfitgames #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) OHS 5-5-5-5-5 (count sets >70% 1RM) – E2ndMo2ndM for 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
20 OHS (70kg/50kg or 50% of 1RM)
600 m Run
25 m HS Walk (Intem. 4 Wall Walks)

TC = 25 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

1) OHS 5-5-5-5-5 (count sets >70% 1RM) – E2ndMo2ndM for 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
20 OHS (45kg/30kg or 50% of 1RM)
600 m Run
25 m Bear Walk

TC = 25 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@alwaysfitleague.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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – If only we could all look like these “Dottir’s” after finishing Open Workout 18.5!! Image courtesy of CrossFit, Inc.

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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) EMOM 12:
Odd Min – Strict Weighted C2B Pull-ups RM
Even Min – Strict Deficit HSPU RM

NB – choose a weight or deficit where you can at least achieve 5 reps each set

Score = Max Load (in kg above BW) Plus Deficit in cm, of best on each for 5 or more reps
If no extra load or deficit – score is 3 for BW on both, 2 for BW on only 1, and 1 for assisted with bands (note scaling used)

then…

2) Complete 10 Rnds of:
Row 14/12 cal Or SUB SDHP (20kg/13kg)
9 C2B Pull-ups
6 Burpee Box Jump Overs (76cm/61cm)

TC = 20 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) EMOM 12:
Odd Min – Strict Pull-ups (assisted) RM
Even Min – Piked Push-ups (61cm/floor) RM

NB – choose a weight or deficit where you can at least achieve 5 reps each set

Score = If no extra load or deficit – score is 3 for BW on both, 2 for BW on only 1, and 1 for assisted with bands (note scaling used)

then…

2) Complete 10 Rnds of:
Row 12/10 cal Or SUB SDHP (16kg/10kg)
9 Pull-ups (assisted)
6 BB Facing Burpees

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@alwaysfitleague.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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – A good recovery meal at our Bring and Braai at our “Friday Night Lights” for Open Workout 18.5! Fun times!!

#intheopen #18point5 #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit
#reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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) All those needing to Test/Re-Test on Open Workout 18.5 please complete today!

OR

1) 5 Front Squats (count sets >70% 1RM) – E2ndMo2ndM for 10 min (5 Rnds)

Score = Load

then…

2) AMRAP the following for 10 min (BB – 61kg/43kg):
4 Power Clean
3 Front Squat
2 Push Press
1 Thruster

Score = Total Reps

EXTRAS

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

LITE WOD

1) All those needing to Test/Re-Test on Open Workout 18.5 please complete today!

OR

1) 5 Front Squats (count sets >70% 1RM) – E2ndMo2ndM for 10 min (5 Rnds)

Score = Load

then…

2) AMRAP the following for 10 min (BB – 40kg/26kg):
4 Power Clean
3 Front Squat
2 Push Press
1 Thruster

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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Last nights Box Bring and Braai for our “Friday Night Lights” and Open Workout 18.5 was a blast!! Thank you to everyone who made it special… from competing to judging, to supporting, to braai’ng!

#18point5 #intheopen #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 And LITE WOD

Open Workout 18.5

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.5

Open Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
Etc.

Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar
pull-ups
Women use 45 lb., perform jumping chin-overbar
pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar
pull-ups
Girls use 35 lb., perform jumping chin-over-bar
pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar
pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar
pull-ups
Women use 35 lb., perform jumping chin-overbar
pull-ups

* The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 45 kg (100 lb.), 29
kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

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 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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch