Featured Image –💥Tomorrow Terry will attempt to break the world record for the most situps in 30 minutes💥

The current record is 1430 reps. 

‼️The event is a Fundraiser event in aid of Mama Tee’s Foundation for the Homeless‼️

Spectators are welcome. 

Venue – CrossFit Algoa/AFL 

Address – 23A Frank Street, Newton Park, PE

Time – 12:00 (Record attempt starts 12:30) 

Raffle tickets are for sale at R50 each (to win you need to be at the draw). 

There will be a live stream to Youtube at this link ⬇️⬇️⬇️⬇️⬇️

https://youtube.com/live/Q_mRdNw40ig?feature=share

———————————————————————————

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore@pansolutionsportelizabeth 

 #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 090824

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Complete the modified benchmark WOD “Frantasy Land” 2014 Reebok CrossFit Games.

For Time:

21-15-9 of:

Thrusters (43kg/29kg)

Pull-ups

Into…

15-12-9 of:

Thrusters (52kg/34kg)

C2B Pull-ups

Into…

12-9-6 of:

Thrusters (61kg/43kg)

Bar M-up

Score = Time/T

10m = 1 Rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – same

Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)

Int3 – same; 43/29kg, PU; 50/32kg, C2B

Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups

Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)

Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Come watch Terry attempt to beat 2 World Records for Sit-ups! Maximum reps in 10 min and 30 min!
Venue and Time – CrossFit Algoa, 23 A Frank Street, Newton Park, 12:30

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 090824

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Complete the modified benchmark WOD “Frantasy Land” 2014 Reebok CrossFit Games.

For Time:

21-15-9 of:

Thrusters (43kg/29kg)

Pull-ups

Into…

15-12-9 of:

Thrusters (52kg/34kg)

C2B Pull-ups

Into…

12-9-6 of:

Thrusters (61kg/43kg)

Bar M-up

Score = Time/T

10m = 1 Rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – same

Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)

Int3 – same; 43/29kg, PU; 50/32kg, C2B

Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups

Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)

Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Werner on some heavy Deads in yesterdays tough Met Con of pulling and pressing!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 080824

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

Repeat 18 July 2023…

1) Practice:

A) HSW / Opp shoulder taps / HS Holds / Piked Holds with Opp Shoulder Taps

B) CO DU / CO SU

Score = For Quality

then…

2) Complete 27-21-15-9-6-3 of the following FT:

Shuttle Run (7.62m)

Handstand Walk (m)

GHD Sit Up

DU Crossovers

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:

S-Run – 1 Rep is 7.62m

Int1 – 20kg/12kg, 9 DU C/O rest SU C/O

Int2 – 20kg/12kg, SU (20/10kg), 6 DU C/O rest SU C/O

Int3 – 20kg/12kg, SU (20/10kg), 3 DU C/O rest SU C/O

Beg1 – 16kg/12kg, SU (10/5kg), SU C/O

Beg2 – 12kg/8kg, SU

Beg3 – 8kg/5kg, SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Rope climbing and Clusters… from left… Werner, Jodi and Coach Garric hitting the WOD!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 070824

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Deadlift 2 – EMOM (climb to a MODERATELY HEAVY LOAD)

Score = Load

Nb – Use with 10% of this load for your last set of 9 reps in the met con!

then…

2) For Time:

21 Deadlifts, weight 1 (lightest)

21 Deficit C2W HSPU (15cm/9cm)

15 Deadlifts, weight 2

15 Strict Deficit HSPU (15cm/9cm)

9 Deadlifts, weight 3 (heaviest)

9 Wall Walks

DL Loads – 102 kg  – 125 kg – 143 kg / 70 kg – 83 kg – 93 kg

Time cap: 18 minutes

Score = Time/TC plus 1 sec/rep missed

LITE:

DL loading guideline – 50-55% 1RM / 60-65% 1RM / 65-70% 1RM

Int1 – 92-113-129 / 63-75-85kg; 18 C2W HSPU; 12 S-HSPU 

Int2 – 83-100-115 / 55-65-75 kg; 21-15 C2W and S-HSPU (1/2 abm)

Int3 – 75-90-105 / 50-60-70 kg; 21-15 C2W and S-HSPU (2/3 abm)

Beg1 – 60-75-85 / 40-50-55 kg; 90cm 2/3 abm C2W; 15 PPU (61/51cm); 9 Half WW (90cm)

Beg2 – 50-60-70 / 35-40-45 kg; 21 PPU (51cm/Flr), 15 PPU (Flr/2x abm kns); 9 1-step WW

Beg3 – 40-50-60/ 25-30-35 kg; 21 PPU (Flr/Flr 1 abm riser head), 15 PPU (2x abm kns/kns); 9 WormW

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Using your Fitness!! Dave and Rob at the Games Bound Paddle Tournament Fundraiser!!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 060724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) EMOM 10:

Min 1 – Practice Rope Climbing (Spanish Wrap/X/Inverted X) – try practice something new today if you are good at your usual technique used

Min 2 – Cluster, Thruster – Build to Max Day

Score = For Max Load

then…

2) AMRAP 15 min of:

10 Clusters (45kg/30kg)

5 Rope Climbs (4.57m)

Score = Total Reps

LITE:

Int1 – 43/29kg, same RX

Int2 – 40/27kg, 3,7m RC (no jump)

Int3 – 38/25kg, 2 Pulls RC (no jump)

Beg1 – 30/20kg, 12-9-6 Rope Pulls (str legs, body)

Beg2 – 25/15kg, 12-9-6 Rope Pulls (bent hips, str kns)

Beg3 – 20/12kg; Rope Pulls (bent hips, bent kns)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – FUN Times at the Saturday AM Class!!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 050824

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

Repeat (similar) from 14 July 2023 (Rx now C2B)…

1)

a) Practice – Partner Wall Balls (side by side)

b) Practice – Wall Ball, extra airsquat, Wall Ball (2 for 1 wall ball)

Score = For Quality

then…

2) Complete the following FT:

50-40-30-20-10 Wall Balls (13.6kg/9.1kg)

10-8-6-4-2 Wall Walks

20-16-12-8-4 C2B Pull-ups

TC – 25 min

Score = Time/TC plus 1 sec/Rep missed

LITE:

T2(L2) – 45-35-25-15-5 WB (13.6/9.1kg)

T1(L4) – 45-30-20-10-10 WB (13.6/9.1kg)

Int1 – 9.1/6.3kg; 18-14-10-6-2 C2B

Int2 – 9.1/6.3kg; 9-7-5-3-1 WW; 16-12-8-4-1 C2B

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height); 8-6-4-2-1 WW; PU

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 10-8-6-4-2 Half WW; PU (G/P)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 10-8-6-4-2 1-Step WW; RR (0,5/0m)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 10-8-6-4-2 WormW; RR (0m/0,5m)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 030824

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

Last completed 24 July 24…

1) Take 10 min to Climb to a Max Load on the following complex – Deadlift, Hang Power Clean, STOH

Score = Max Day

then…

2) “Dóttir” Benchmark WOD – For Time:

12 Bar Muscle-Ups

21 Deadlifts (102/70kg)

9 Bar Muscle-Ups

15 Hang Power Cleans (102/70kg)

6 Bar Muscle-Ups

9 Shoulder-to-Overheads (102/70kg)

TC – 12:00.

Score = Time/TC plus 1 sec/rep missed

LITE:

Load guideline – 70% of 1RM STOH or HPC (whichever is least)

Int1 – 90/63kg, 9-7-6 B/M-up

Int2 – 83/58kg, 6-4-2 B/M-up

Int3 – 75/52kg, 9-7-6 B/M-up (B/P)

Beg1 – 55/38kg, 12-9-6 PU (P/G), RD (B/P)

Beg2 – 40/25kg, 12-9-6 RR (1/0.5m), Seated P/Dips (str)

Beg3 – 30/20kg, 12-9-6 RR (0.5/0m), Seated P/Dips (bnt)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 020824

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

Last completed 24 July 24…

1) Take 10 min to Climb to a Max Load on the following complex – Deadlift, Hang Power Clean, STOH

Score = Max Day

then…

2) “Dóttir” Benchmark WOD – For Time:

12 Bar Muscle-Ups

21 Deadlifts (102/70kg)

9 Bar Muscle-Ups

15 Hang Power Cleans (102/70kg)

6 Bar Muscle-Ups

9 Shoulder-to-Overheads (102/70kg)

TC – 12:00.

Score = Time/TC plus 1 sec/rep missed

LITE:

Load guideline – 70% of 1RM STOH or HPC (whichever is least)

Int1 – 90/63kg, 9-7-6 B/M-up

Int2 – 83/58kg, 6-4-2 B/M-up

Int3 – 75/52kg, 9-7-6 B/M-up (B/P)

Beg1 – 55/38kg, 12-9-6 PU (P/G), RD (B/P)

Beg2 – 40/25kg, 12-9-6 RR (1/0.5m), Seated P/Dips (str)

Beg3 – 30/20kg, 12-9-6 RR (0.5/0m), Seated P/Dips (bnt)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 010824

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

Repeat 18 July 2023…

1) 2x DB OH Walking Lunge 3 steps each leg – E90Son90s for 9 min (In 6 Rnds, Build to a Max Day)

Score = Max Load

LITE:

Keep loading so that great form is mainatained! Shoulder niggles adjust to Front Rack or Farmers Walk positioning!

then…

2) For time:

9 muscle-ups

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

21 DB Lunges (Farmers Walk grip 22.5kgx2/15kgx2)

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

9 muscle-ups

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

27 DB Lunges (Front Rack 22.5kgx2/15kgx2)

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

9 muscle-ups

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

33 DB Lunges (OH 22.5kgx2/15kgx2)

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 22.5kgx2/15kgx2; 6 M-up, 15m HSW (over 25kg)

Int2 – 22.5kgx2/15kgx2; B/M-up (B/P), 10m HSW

Int3 – 20kgx2/12kgx2; Jumping B/M-up, 10m HSW or 5 WW

Beg1 – 15kgx2/10kgx2; PU (P/G), RD (P/B), 5 Half WW

Beg2 – 10kgx2/7kgx2; RR (1m/0.5m), Seated P/D (Bnt), 5x 1 Step-WW

Beg3 – 7kgx2/5kgx2; RR (0.5m/0m), Seated P/D (Str), 5x WormW

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – 11 August 2024

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 310724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1)

A) Front Squat 1 RM Test

Score = Load

B) Front Squat 10 Rep Max Test

Score = Load

LITE:

Keep loading so that great form is maintained

then…

2) Tabata the following:

1- C2W HSPU

Rest 1 min

2- BB Lateral Facing Burpees

Rest 1 min

3- CO DU

Score = Total Reps

Tabata 8 Rnds of 20 sec work:10 sec Rest

LITE:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m  ;

L2(T2) – C2W RX

L3 – C2W RX

L4(T3) – C2W (1/2 abm at 30cm)

Int1 – C2W (1/2 abm at 30cm)

Int2 – C2W (1/2 abm a 50cm)

Int3 – C2W (2/3 abm at 50 cm)

Beg1 – C2W (90cm 2/3 abm); CO SU; BB LF StepO

Beg2 – PPU (51cm/Flr); CO SU; BB LF StepO

Beg3 – PPU (Flr/Flr 1 abm riser head); CO SU; BB LF StepO

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!