Today we feature the 2017 Reebok CrossFit Games Highlights video courtesy of CrossFit, Inc.
Enjoy this awesome highlights package!
Today we feature the 2017 Reebok CrossFit Games Highlights video courtesy of CrossFit, Inc.
Enjoy this awesome highlights package!
Featured Image – A big congrats to the Men’s and Ladies podium at the 2017 Reebok CrossFit Games – Men 1st Mathew Fraser (USA), 2nd Brent Fikowski (Canada), 3rd Ricky Gerard (New Zealand); Women 1st Tia Claire Toomey (Australia), Kara Webb (Australia), Annie Thorisdottir (Iceland). A massive congrats to all the Individuals who competed the past weekend! Lots of respect! We will post the Teams tomorrow! (Featured Image courtesy of CrossFit, Inc.)
#crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #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) 2017 Reebok CrossFit Games (SPRINT O-COURSE) (https://games.crossfit.com/workouts/games/2017)
Athletes will race against each other head-to-head in a 3-round bracketed tournament.
Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.
The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.
Five athletes will race in the final round.
Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.
For class we will rank according to times! We will set-up an Rx’ed and a LITE course!
Score = Time
then…
2) 2017 Reebok CrossFit Games (TRIPLE-G CHIPPER) (https://games.crossfit.com/workouts/games/2017)
For time:
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses
M 100-lb. dumbbell (45kg)
F 70-lb. dumbbell (31.7kg)
Athletes will complete 100 pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 14 minutes
Score = Time/TC plus 1 sec/rep missed
EXTRAS WOD
None today – i.e. we are testing the CrossFit Games workouts this week!
LITE WOD
1) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (SPRINT 0-COURSE) (https://games.crossfit.com/workouts/games/2017)
Athletes will race against each other head-to-head in a 3-round bracketed tournament.
Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.
The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.
Five athletes will race in the final round.
Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.
For class we will rank according to times! We will set-up an Rx’ed and a LITE course!
Score = Time
then…
2) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (TRIPLE-G CHIPPER) (https://games.crossfit.com/workouts/games/2017)
For time:
100 pull-ups (assisted)
80 Sit-ups
60 Walking lunges, alternating
40-cal. row or 40 SDHP (16kg/10kg)
20 dumbbell push presses
M dumbbell (25kg)
F dumbbell (15kg)
Athletes will complete 100 pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 14 minutes
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
A massive congratulations goes out to Eva Thornton who placed 12th at the 2017 Reebok CrossFit Games in the Masters Ladies 45-49 year age group! Eva had a great weekend and gave her absolute best – from a coaches point of view I could not be any happier with not only her performance but the way Eva approaches training and preparation on a daily basis.
She has a great eye for detail and puts in the hard diligent work! Not many can match her daily effort! Far too often athletes want to be at the CrossFit Games, at the destination, in the limelight. They however are not so keen on putting in the hard, dirty, day in day out grind work! Eva however has done just this and she has reaped the rewards! From all of us at CrossFit Algoa – We are all proud of you Eva!
#crossfitgames #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica
Featured Image – Some of our Eva supporters at our “Potluck” CrossFit Games viewing evening this past weekend! #crossfitgames #crossfitalgoa #crossfitalgoakids #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
THIS WEEK WE WILL COMPLETE SELECTED 2017 REEBOK CROSSFIT GAMES EVENTS! OUR COMPETITORS WILL COMPLETE ALL THESE EVENTS FROM WED TO SATURDAY!
RX’ED WOD
1) 2017 Reebok CrossFit Games (RUN, SWIM, RUN) (https://games.crossfit.com/workouts/games/2017)
For time:
Run 1.5 miles (2414 m)
Swim 500 meters (Box Sub – 2 km row or 200 SDHP 20kg/13kg)
Run 1.5 miles (2414 m)
Athletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 60 minutes
Score = Time/TC plus 1 sec/rep missed
EXTRAS
Ask our coaches about our Tier 1 of our Competitors Programming!
LITE WOD
1) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (RUN, SWIM, RUN) (https://games.crossfit.com/workouts/games/2017)
For time:
Run 1 miles (1609 m)
Swim 250 meters (Box Sub – 1 km row or 100 SDHP 20kg/13kg)
Run 1 miles (1609 m)
Athletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 60 minutes
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
Eva’s PB snatch (63.5kg) on Day 1 of the Reebok CrossFit Games!
Eva has had some great performances this weekend at the 2017 Reebok CrossFit Games. Yesterday she ended off on a high note placing 2nd in The Quatrain Event!
Eva is up in the next 10 minutes with the final 2 events (20:40)! Go view at games.crossfit.com
#crossfitgames #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica
Featured Image – Eva (middle) on the Sprint O-course at the 2017 Reebok CrossFit Games! Members remember to join us at 17:00 for our Reebok CrossFit Games viewing to support and watch Eva compete! Bring your own p[izza and drinks, and come have a blast with us!
#crossfitgames #crossfitalgoa #crossfitalgoakids #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’s
a) AMRAP the following for 20 min…In Teams of 6:
30 Tyre Flips (270kg/180kg) *2-3 people/flip (LITE – same but min of 3)
90 m of Seated Sled/Tyre Pull w Rope *2-3 pull at same time (LITE – same but min of 3)
180 m of Sandbag/Stone/Bumper at belly Carry (30m each) (68kg/45kg) (LITE – 45kg/30kg) with a synchro Team Squat Hold (i.e. You can only move on the carry while partners are completing the squat bottom hold)
Score = Total Reps
10 m = 1 rep
Nb – 57 reps/Rnd
then…
b) In Teams of 6 AMRAP the following for 8 min:
Synchro Toes to Bar (3 members) (LITE – Hanging Knee Raises)
with a synchro Side Bride hold (all partners) – alternate equally btwn left and right sides!
(i.e. 1st 3 members can only complete T2B if other 3 in the appropriate hold!)
Score = Total Reps
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 – One of Eva’s shirts at the 2017 Reebok CrossFit Games that started yesterday!
REMINDER – Friday and Saturday we will be having our CrossFit Algoa Games viewing to support Eva Thornton (Masters ladies 45-49 years) and to watch as much of the footage as possible! So come join us on Friday evening (17:30 – late) for a “Potluck” evening and Saturday (17:00 – late) for a Pizza evening. For more details please see the email we sent out on Tuesday!
#crossfitgames #crossfitalgoa #crossfitalgoakids #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) Clean, Hang Clean, Push Jerk, Split Jerk – climb to a heavy load on this complex
Score = Load
then…
2) EMOM complete the following for 12 min:
100 m Run
AMRAP Plate Burpees (15kg/10kg) remainder of each min
Nb – 10 m = 1 rep
Score = Total Reps
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) Power Clean/Front Squat, Hang Power Clean/Front Squat, Push Press, Push Press – climb to a heavy load on this complex
Score = Load
then…
2) EMOM complete the following for 12 min:
100 m Run
AMRAP Burpees remainder of each min
Nb – 10 m = 1 rep
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
Eva Thornton, our Masters Athlete (45-49 yrs), started Day 1 of the 2017 Reebok CrossFit Games today! Eva has settled in well in Madison (USA) and has been training at CrossFit Recursive together with Kylie Massie (See our previous News post on Eva’s trip).
With CrossFit you need to be prepared for the “Unknown and the Unknowable”, prepared for anything that life may throw at you! Eva has been getting in a full range of training modalities, including longer distance swimming and running, which came up today in the first event!
Today Eva placed 7th in this tough first Event – Run (1.5 miles), Swim (500m), Run (1.5 miles). Great work Eva!
The second Event is a 1 Rep Max Snatch…CrossFit challenges current Sport Science understanding of how the duration of events, workloads and strength/power feats interact. Today Eva hit a 140lb (63.5kg) Snatch, a personal best, after having completed the longer endurance event just a few hours earlier! Great work Eva! This placed Eva in 10th place on this event. Eva lies in in a great position – 9th place after Day 1 of competition with 3 days left!
Reminder to Box members and their family and friends that this Friday and Saturday we will be having our CrossFit Algoa Games viewing to support Eva and to watch as much of the footage as possible! So come join us on Friday evening (17:30 – late) for a “Potluck” evening and Saturday (17:00 – late) for a Pizza evening. For more details please see the email we sent out on Tuesday!
Eva and Kylie at CrossFit Recursive 2017 CrossFit Games Flags
Eva’s Reebok Kit for the weekend One of the arena’s in Madison
#crossfitgames #crossfitalgoa #crossfitrecursive #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica
Featured Image – Dave Castro announcing the Strongman’s Fear Event at the 2017 Reebok CrossFit Games which starts today! Go to games.crossfit.com to watch all the action live (Image courtesy of CrossFit Inc.)!
REMINDER – Friday and Saturday we will be having our CrossFit Algoa Games viewing to support Eva Thornton (Masters ladies 45-49 years) and to watch as much of the footage as possible! So come join us on Friday evening (17:30 – late) for a “Potluck” evening and Saturday (17:00 – late) for a Pizza evening. For more details please see the email we sent out on Tuesday!
#crossfitgames #crossfitalgoa #crossfitalgoakids #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) Practice Bar Muscle-ups (Hips to bar drill and Feet on Wall M-up/Jumping M-up)
Score = Quality
then…
2) Complete 27-21-15 of the following FT:
Pull-ups
Thruster (40kg/26kg)
TC = 14 min
Score = Time/TC plus 1 sec/rep missed
then…
3) HS Hold at Wall – accumulate 5 min of holding
Score = Time to accumulate
EXTRAS WOD
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) Practice Bar Muscle-ups (Hips to bar drill and Feet on Wall M-up/Jumping M-up)
Score = Quality
then…
2) Complete 27-21-15 of the following FT:
Pull-ups (assisted)
Thruster (40kg/26kg)
TC = 14 min
Score = Time/TC plus 1 sec/rep missed
then…
3) Piked HS Hold (51cm/61cm) – accumulate 5 min of holding
Score = Time to accumulate
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
We will be choosing an “Athlete of the Month” for each month of the year going forward! These will be members who have achieved some level of greatness relative to the competition or relative to themselves in sport and or life in general!
For the month of July we have decided to award this to 2 athletes, namely:
Alwyn Parson’s (Left of Featured Image) – 11th Sicily Throwdown, Italy (International Functional Fitness Event)
Scott Woods (Right) – 4th place National Seniors (National Winterberg Enduro) and 1st in the local Club Seniors Enduro
A massive congratulations for your achievements! We are super proud of you both!
#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica
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