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

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

Featured Image – Last day to enter the Nutritech East Cape Champs (eastcapechamps.co.za) – entries close at midnight tonight (Wednesday 2 August 2017). Don’t miss out on all the FUN and get your entries in!
#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 #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’ED WOD

1) Front Squat 4 x 4 (85% 1RM)

Score = Load

then…

2) AMRAP the following for 18 min:
10 Strict HSPU
15 Box Jump Over (61cm/51cm)
20 Push Jerk (60kg/40kg)
300m Run

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Front Squat 4 x 4 (85% 1RM)

Score = Load

then…

2) AMRAP the following for 18 min:
10 Piked Push-ups
15 Box Step Over (61cm/51cm)
20 Push Jerk (40kg/27kg)
300m Run

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/.

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

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