Featured Image – HERO WOD “RICH” – U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

#herowod #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 and LITE WODS

1) CrossFit HQ WOD (170704)

The HERO WOD “Rich”

For time:
13 squat snatches, 155 lb. (70kg/52kg) (LITE – 50kg/32kg)
Then, 10 rounds of:
10 pull-ups (LITE – assisted)
100-meter sprint
Then, 13 squat cleans, 155 lb. (70kg/52kg) (LITE – 50kg/32kg)

Score = Time

then…

2) Bring Sally Up – Back Squat (61kg/43kg) (LITE – 43kg/27kg)

Score = Reps achieved (everytime you stand = 1 Rep)

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@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 – Happy Anniversary to my Love, Cinds! Today is our 10 Year Wedding Anniversary! A massive thank you to everyone who has been involved in our lives and supported us through these years!!!!!

#10yearweddinganniversary #love #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) Complete 3 Rnds of the following for Max Reps:
Muscle-ups RM
Rest 1 min
Strict deficit HSPU’s (15cm/9cm) RM
Rest 1 min
HS Walk Max Unbroken Distance (1m = 1 rep)
Rest 3 min

Score = Total Reps

then…

2) Pistol Squat (weighted) 5-5-5-5-5 (each leg)
*Between each set complete 10 TGU Sit-ups (5 each side)

Score = Load on Pistol Squat above BW (note TGU sit-up load)

EXTRAS

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

LITE WOD

a) Complete 3 Rnds of the following for Max Reps:
Pull-ups (Assisted) RM
Dips (Assisted) RM
Rest 1 min
Piked Push-ups (61cm/51cm) RM
Rest 1 min
Piked Push-ups – Opposite shoulder touch (61cm/51cm) RM (3 reps = 1 rep)
Rest 2 min

Score = Total Reps

then…

2) Weighted DB/KB walking lunge (front rack) 5-5-5-5-5 (each leg)
*Between each set complete 10 TGU Sit-ups (5 each side)

Score = Load on Lunges above BW (note TGU sit-up load)

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 – Most of our CrossFit Algoa Coaches and Intern Coaches at our End of Year Christmas Party and Prize Giving (From Left Eva, Deane, Aidan, Sam, Dave, Cindy, Grant and Emlyn…with Jeanine and Celeste who could not make the event). What a great team!!!!!!

#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) CrossFit HQ’s 2017 LIFTOFF Met Con – 171202

Complete as many rounds as possible in 12 minutes of:
25 Pull-ups
50 calorie Row
100 OHS
50 Box Jumps
25 Pull-ups

Men use a 45-lb. (20kg) barbell and 24-in. (61cm) box
Women use a 45-lb. (20kg) barbell and 20-in. (51cm) box

Score = Total Reps

then…

2) Turkish Get-ups 3-3-3-3-3 (each arm – start on a moderately heavy load, climb to a max load)

Score = Load (weakest side)

EXTRAS WOD

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

LITE WOD

1) CrossFit HQ’s 2017 LIFTOFF Met Con – 171202

Complete as many rounds as possible in 12 minutes of:
25 Pull-ups (assisted)
50 calorie Row Or 50 SDHP (16kg/13kg)
100 OHS
50 Step-ups
25 Pull-ups (assisted)

Men use a 15kg barbell and 24-in. (61cm) box
Women use a 15kg barbell and 20-in. (51cm) box

Score = Total Reps

then…

2) Turkish Get-ups 3-3-3-3-3 (each arm – start on a moderately heavy load, climb to a max load)

Score = Load (weakest side)

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 – The final day of our CrossFit Algoa Kids Holiday Camp…the Kids and our Coaches had a blast!!!!

If you are interested in enrolling your Kids into our awesome program in 2018 to take their Sporting Ability, Health and Fitness to the next level, please contact us on: info@algoacrossfit.com / 0845086893 (Kids).

#crossfitalgoakids #crossfitalgoa #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) EMOM for 10 minutes complete the following:
Min 1 – 5 OHS (70% 1RM)
Min 2 – 10 Hallow Rocks, 10 Supermans

Score = Load (note number of Hallow Rocks & Superman’s completed out of 100)

then..

2) Complete the following FT:
100 KB Swings (32kg/24kg)
1 Mile Run (1609m)
100 KB Facing Burpees

TC = 22 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 for 10 minutes complete the following:
Min 1 – 5 OHS (70% 1RM)
Min 2 – 10 Hallow Crunches, 10 Supermans

Score = Load (note number of Hallow Crunches & Superman’s completed out of 100)

then..

2) Complete the following FT:
100 KB Swings (24kg/16kg)
1 km Run
100 Burpees

TC = 22 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 – Our CrossFit Algoa Kids Holiday camp was packed again! The “Bobbing for Apples game was a big hit! One more day!

#crossfitalgoakids #crossfitalgoa #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) In Teams of 2, complete the following EMOM for 10 min:
1st Athlete – AMRAP 30 sec Sandbag Cleans (60kg/40kg)
2nd Athlete – AMRAP 30 sec Strict HSPU
*Athletes switch after 30 sec’s

Score = Total Reps

then…

2) Complete the following FT:
3 Rnds of:
50 DU
25 C2B Pull-ups

3 Rnds of:
50 DU
25 T2B

3 Rnds of:
50 DU
25 Pull-ups

TC = 18 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) In Teams of 2, complete the following EMOM for 10 min:
1st Athlete – AMRAP 30 sec Sandbag Cleans (40kg/30kg)
2nd Athlete – AMRAP 30 sec Piked Push-ups (61cm/floor)
*Athletes switch after 30 sec’s

Score = Total Reps

then…

2) Complete the following FT:
3 Rnds of:
50 Single Unders
25 C2B Pull-ups (assisted)

3 Rnds of:
50 Single Unders
25 HKR

3 Rnds of:
50 Single Unders
25 Pull-ups (assisted)

TC = 18 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 – Just some of our CrossFit Algoa Kids with their participation medals for 2017 at our end of year Christmas Party!

Today and tomorrow we host our CrossFit Algoa Kids Holiday Camp from 10:00 – 12:00. Any late entries can call us on 0845086893.

#crossfitalgoakids #crossfitalgoa #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 (70% 1RM)

Score = Load

then…

2) Complete 21-15-12-9-6-3 of the following FT (BB – 70kg/52kg):
Power Clean
Front Squat
Push Press/Jerk

TC = 12 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) Front Squat 5-5-5-5-5 (70% 1RM)

Score = Load

then…

2) Complete 21-15-12-9-6-3 of the following FT (BB – 50kg/32kg):
Power Clean
Front Squat
Push Press/Jerk

TC = 12 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 – HERO WOD Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

#herowod #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) CrossFit HQ WOD (171121 and 100221)

HERO WOD – Garrett

3 rounds for time of:
75 squats
25 ring handstand push-ups (Scaling – HSPU / Assisted HSPU / LITE – Piked Push-ups)
25 L pull-ups (Scaling – Tuck Sit Pull-ups / Assisted Tuck Sit Pull-ups / LITE – Assisted Pull-up’s and Tuck sit for period taken to complete pull-ups)

Score = Time

then…

2) AMRAP 8:
15 Sandbag Burpees
10 Sandbag Cleans (60kg/40kg) (LITE – 40kg/30kg)

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@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 – Our Christmas End of Year of Function and Prize Giving was a great success – thank you to everyone who made this evening special!!

#christmas #prizegiving #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) Power Clean and Push Jerk 3 (65-70% 1RM) – EMOM 10

Score = Load x Reps achieved

then…

2) Complete the following FT:
Warm-up 400 m – moderate pace

AMRAP the following for 12 minutes:
Run 200 m, Rest 15 sec
Run 200 m, Rest 30 sec

Score = Distance (m)

EXTRAS

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

LITE WOD

1) Power Clean and Push Press 3 (65-70% 1RM) – EMOM 10

Score = Load x Reps achieved

then…

2) Complete the following FT:
Warm-up 400 m – moderate pace

AMRAP the following for 12 minutes:
Run 200 m, Rest 15 sec
Run 200 m, Rest 30 sec

Score = Distance (m)

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 –  Coach Deane with the master of Aerobic Conditioning and past Ironman winner Chris Henshaw at the Aerobic Conditioning course in Cape Town this past weekend. Both Deane and Alwyn from CrossFit Algoa participated in the amazing course!

#aerobiccapacity #buildyourengine #crossfit #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) Complete 3 Rnds of the following FT:
500m Row Or 50 SDHP (20kg/13kg)
30 Ring Dips
500m Row Or 50 SDHP (20kg/13kg)
30 HSPU

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Single Arm OHS work (DB/KB) 3-3-3-3-3 (each)
Between each set X-bridge hold 30 sec/side!

Score = Load

EXTRAS WOD

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

LITE WOD

1) Complete 3 Rnds of the following FT:
500m Row Or 50 SDHP (16kg/10kg)
30 Assisted Ring/Bar Dips or Seated Parallette Dips
500m Row Or 50 SDHP (16kg/10kg)
30 Piked Pushups (51cm/floor) (Scaling 2 – pushups/kneeling pushups)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Single Arm OHS work (DB/KB) 3-3-3-3-3 (each)
Between each set Side Bridge hold 30 sec/side!
Scaling 2 – Kneeling Side Bridge

Score = Load

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/.

NB – Focus on your weaknesses first!

Cool-down/Trigger Ball/Foam Roll/Stretch