Featured Image – Coach Cindy educating one of our CrossFit Algoa Kids groups during class time! Not only does our CrossFit Kids program include exercise but we also educate them on a range of topics such as, good nutrition, work ethic, importance of academics, discipline and diligence to name but a few.  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).

#crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #luke1v37 #markandersonphysiotherapy #bronscor #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica.

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

RX’ED WOD

1) CrossFit HQ’s WOD – 170724

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 135 lb.(61kg/43kg)

Score = Total Reps

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Power Cleans (61kg/43kg)
BB Facing Burpees

TC = 14 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) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD – 170724

Complete as many rounds as possible in 7 minutes of:
50 Single-unders
10 Overhead Squats, (40kg/27kg)

Score = Total Reps

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Power Cleans (40kg/27kg)
BB Facing Burpees (Step Over)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games.
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Do you know that the Nutritech East Cape Champs has a scaled division for both Individuals and Teams, making it accessible to beginners through to intermediate athletes! Reminder that entries close this Wednesday, 2 August 2017, at midnight for the 2017 Nutritech East Cape Champs. For more information go visit eastcapechamps.co.za and don’t miss out on all the fun and action.

#eastcapechamps #crossfitalgoa #makingpeoplebetter #crossfitalgoakids #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitgames #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Practice Pull-ups – Kipping or Butterfly (15 min)

Score = For Quality

then…

2) Complete the Benchmark WOD Angie – FT:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

NB – Complete all reps of each exercise before moving to the next.

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Ask our coaches about our Tier 1 of our Competitors Programming!
LITE WOD

1) Practice Pull-ups – Kipping or Butterfly (15 min)

Score = For Quality

then…

2) Complete the CrossFit Algoa LITE variant of the Benchmark WOD Angie – FT:
100 Pull-ups (Assisted)
100 Push-ups (Kneeling)
100 Sit-ups
100 Squats

NB – Complete all reps of each exercise before moving to the next.

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games.
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – What is your ORP (Optimal Recovery Position)? Here, from left, Dean, Andre and Taryn recover in their ORP after yesterday’s “Spicy” Tabata Barbell Cycling!

#crossfitalgoa #makingpeoplebetter #crossfitalgoakids #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica.

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

RX WOD’s

a) In Teams of 2 – AMRAP the following for 10 min:
AMRAP Snatches (80kg/56kg or 65% 1RM) – alternating lifts between partners (1 for 1)! (LITE – 65% 1RM)
but EMOM starting at 1 min, both partners complete a 5 m HS Walk (LITE – 15 SS Hip Touches)

Score = Total Reps (snatches)

then…

b) In Teams of 4 AMRAP the following for 16 min:

1st Athlete – 1 min AMRAP DB OH Walking Lunge (25kgx2/15kgx2) (LITE – 15kgx2/10kgx2)
2nd Athlete – 1 min AMRAP Muscle-ups (LITE – 30 sec Assisted Pull-ups and 30 sec Push-ups)
3rd Athlete – 1 min AMRAP Wall Balls (9.1kg/6.3kg) (LITE – 6.3kg/4.5kg)
4th Athlete – 1 min AMRAP Row/Bike/DU (LITE – Row/Bike/Singles)
NB – DU 10 = 1 Rep

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

See Above!

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Team CrossFit Algoa placed 3rd at last years Nutritech East Cape Champs! The Team consisted of Coaches Deane and Eva, and Alwyn and Nikita. How will they rank this year? Entries close 2 August 2017 – for more info and to enter go to eastcapechamps.co.za

#crossfitgames #crossfitposted #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Complete the following complex for 6 Rnds:
4 Strict C2B Pull-ups, 3 Strict Pull-ups, 4 Kipping C2B, 3 Kipping Pull-ups, 2 Bar M-ups

Score = Number of total unbroken reps (1 unbroken complex is 16 reps)
Note Loading – BW or BW plus ?kg
NB-if you need extra load, wear a weight vest to challenge yourself climbing to a max load, but you must complete the complex unbroken!

then…

2) Tabata the following:

a) Power Snatch (50kg/35kg)

2 min Transition

Score = Total Reps

b) Clean (power) and Jerk (push) (50kg/35kg)

2 min Transition

Score = Total Reps

c) Thrusters (40kg/28kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Complete the following complex for 6 Rnds:
4 Strict C2B Pull-ups, 4 Strict Pull-ups, 4 Kipping C2B, 4 Kipping Pull-ups (Assisted with bands)

Score = Number of total unbroken reps (1 unbroken complex is 16 reps)
NB-if you need extra load, wear a weight vest!

then…

2) Tabata the following:

a) Power Snatch (30kg/20kg)

2 min Transition

Score = Total Reps

b) Clean (power) and Jerk (push) (30kg/20kg)

2 min Transition

Score = Total Reps

c) Thrusters (20kg/15kg)

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@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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. 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 Aidan playing with a new toy at the Box! #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Clean (power) and Jerk (split) – Every 20 sec’s for 10 min (30 reps)
(BB – 102kg/70kg or 70% 1RM Power Clean)

Score = Load (Reps x load)

then…

2) AMRAP 12:
18 sec cumulative HS Hold (Freestanding with hand movement allowed)
12 Push-up’s
6 TGU Sit-up’s (32kg/24kg)
2 TGU’s (32kg/24kg)

Score = Total Reps
1 sec = 1 rep on the HS Hold

EXTRAS WOD

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

LITE WOD

1) Clean (power) and Jerk (split) – Every 20 sec’s for 10 min (30 reps)
(BB – 60kg/40kg or 70% 1RM Power Clean)

Score = Load (Reps x load)

then…

2) AMRAP 12:
18 sec cumulative Piked PU Hold
12 Push-up’s (kneeling)
6 TGU Sit-up’s (16kg/10kg)
2 TGU’s (16kg/10kg)

Score = Total Reps
1 sec = 1 rep on the HS Hold

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Would you like to challenge yourself? Why not enter the Nutritech ECC…with divisions to suit everyone’s needs – Individuals (scaled & Rx’ed), Box Teams (scaled & Rx’ed) and Super Teams (Affiliated and Non-Affiliated having scaled & Rx’ed divisions)! Enter now at eastcapechamps.co.za

#nutritech #eastcapechamps @itensityonline @crossfitalgoa @Nutritechfit
@enduradesports @reebok_sa @bronscor @thetramwaysbuilding @bay_chamber @easterncapemotorgroup @mark_anderson1972 @superspar_bluewaterbay #markandersonphysiotherapy @bradmillar #futuretech @brianbandssports #easterncapemotorgroup #superspar_bluewaterbay #crossfitgames #crossfitalgoa #makingpeoplebetter #luke1v37 #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) CrossFit HQ’s WOD – Friday 170714

For time:
50 box jumps, 30-in. box (76cm/61cm)
50 kettlebell swings, 2 pood (32kg/24kg)
50 knees-to-elbows
50 wall-ball shots, 30-lb. ball (13.6kg/9.1kg)
50 burpees

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Accumulate the following Hold Times :
2 min X-Bridge (left)
2 min X-Bridge (right)
1 min L-sit Hold
(*partition as you please)

Score = Time

EXTRAS WOD

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

“LITE” WOD

1) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD – Friday 170714

For time:
50 Step Ups (61cm/51cm)
50 kettlebell swings (20kg/16kg)
50 hanging knee raises
50 wall-ball shots (7.5kg/6.3kg)
50 burpees

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Accumulate the following Hold Times :
2 min Side-Bridge (left)
2 min Side-Bridge (right)
1 min Tuck-sit Hold
(*partition as you please)

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@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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

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

Featured Image –  Coach Dean equaling his Lifetime PB snatching yesterday after alot of hard work this year on our @alwaysfitleague competitors programming! Good work coach Deane! In support Caleb and Damian with Coach Aidan just out of shot! In CrossFit we aim to be a little better each and every day! Over time, this simple principle reaps amazing rewards for the individual who makes the effort to do just that! 

#crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica.

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

RX’ED WOD

1) Front Squat 5 x 6 (80% 1RM)

Score = Load

then…

2) Complete 15-12-9 of the following FT:
Muscle-ups
Power Snatches (61kg/43kg)

TC = 14 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) Front Squat 5 x 6 (80% 1RM)

Score = Load

then…

2) Complete 15-12-9 of the following FT:
Assisted Pull-ups
Assisted Bar Dips
Power Snatches (40kg/25kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Jacques and his good friends on his bachelors WOD at CrossFit Algoa this past weekend! Good clean fun! If you would like more information on our CrossFit Algoa programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#crossfitalgoa #makingpeoplebetter #crossfitalgoakids #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitgames #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Handstand Practice – Wall or Freestanding (10 min)

Score = For Quality

then…

2) Complete the following for Max Reps:

a) AMRAP 5:
50 Alternating DB Snatch (power) 30kg/20kg
then AMRAP DU’s

Rest Transition 2 min

b) AMRAP 6:
50 C2B Pull-ups
then AMRAP Xebex Bike (cal) Sub – Run 50 m shuttles (10 m = 1 rep)

Rest Transition 2 min

c) AMRAP 7:
30 Burpee BJO (61cm/51cm)
then AMRAP Xebex Row (cal) Sub – SDHP (20kg/13kg)
.
Score = Total Reps
.
EXTRAS

Ask our coaches about our Tier 1 of our Competitors Programming!
.
LITE WOD
.
1) Handstand Practice – Piked Holds/Wall Walking (10 min)

Score = For Quality

then…

2) Complete the following for Max Reps:

a) AMRAP 5:
50 Alternating DB Snatch (power) (20kg/10kg)
then AMRAP DU’s

Rest Transition 2 min

b) AMRAP 6:
50 Pull-ups (assisted)
then AMRAP Xebex Bike (cal) Sub – Run 50 m shuttles (10 m = 1 rep)

Rest Transition 2 min

c) AMRAP 7:
30 DB Facing Burpees (jump over long ways)
then AMRAP Xebex Row (cal) Sub – SDHP (16kg/10kg)
.
Score = Total Reps
.
COMPETITORS WOD
.
Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. 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 principle of Virtuosity (doing the common, uncommonly well) is implemented from the start with our CrossFit Algoa Kids program. 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).                                         

#crossfitalgoa #makingpeoplebetter #crossfitalgoakids #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitgames #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

a) Complete the following FT:

30 Thrusters (45kg/30kg)
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (20kg/13kg)
15 Burpee Muscle-ups
200 m Sled Push (Prowler or sub w Rings & straps) – Moderate loading
15 Burpee Muscle-ups
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (20kg/13kg)
30 Thrusters (45kg/30kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

b) Tabata:
6 Rnds (3 min) – Strict Press (22kg/15kg)
6 Rnds (3 min) – Push Press (22kg/15kg)

Score = Load

EXTRAS WOD

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

LITE WOD

a) Complete the following FT:

30 Thrusters (30kg/20kg)
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (16kg/10kg)
15 Burpee Jumping Pull-ups
15 Push-ups (toes/knees)
200 m Sled Push (Prowler or sub w Rings & straps) – Moderate loading
15 Burpee Jumping Pull-ups
15 Push-ups (toes/knees)
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (16kg/10kg)
30 Thrusters (30kg/20kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

b) Tabata:
6 Rnds (3 min) – Strict Press (15kg/7kg)
6 Rnds (3 min) – Push Press (15kg/7kg)

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch