Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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 – 010624

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

If you completed this already… you will complete any of the Semi-Final Benchmarks missed this week or appropriate workout missed this week from and/or AFL workouts!

1) CFG 24 SEMIS IND – Event 5 (SNATCH LADDER – Event 1 Regionals 2016 Reebok CrossFit Games 10-8-6-4-2 FT)

https://games.crossfit.com/workouts/semifinals/2024/5

For time:

10 squat snatches by 2:00 (84kg/61kg)
8 squat snatches by 4:00 (93kg/66kg)
6 squat snatches by 6:00 (102kg/70kg)
4 squat snatches by 8:00 (111kg/75kg)
2 squat snatches by 11:00 (120kg/79kg)

TC – 11 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Time Caps – 10 by 2:00  ;   8 by 4:00   ;   6 by 6:00   ;    4 by 8:00   ;    2 by 11:00

Level 1 – 90% of RX

Int1 – 80% of RX

Int2 – 70% of RX

Int3 – 60% of RX   

Beg1 – 50% of RX   

Beg2 – 40% of RX

Then…

2) CFG 24 SEMIS – Individual – Event 6

https://games.crossfit.com/workouts/semifinals/2024/6

For time:

30-calorie Echo bike
15 muscle-ups
21.9m (72ft) DB Walk lunge – Farmers Carry (45kg x2/32kgx2 – each 3.65m unbroken)

TC – 6 min (Extended Class TC 10 min but Benchmark Time at 6min)

Score = Time/TC plus 1 sec/rep missed

Notes:

DB walking lunge – Farmers Carry (45kg x2/32kg x2)

21.9m-72 ft – 6x 3.65m lengths (each 3.65m must be unbroken…ie. No placing the DB down)

RX – Class sub 90 jumping alternate lunges (Body Weight) for Echo Bike or 30 Cyclone Airbike or 45 cal Ass Airbike

LITE:

L2 – 40kgx2/25kgx2; 12 MU

L4 – 35kgx2/22.5kgx2; 10 MU

Int1 – 80 Alt.JL; 35kgx2/22.5x2kg ; 8 MU

Int2 – 25 Cycl/38Ass.B/70Alt JL; 30kgx2/20x2kg ; 8 BMU (B/P)

Int3 – 20 Cycl/30Ass.B/65 Alt JL; 22.5kgx215x2kg ; 8 BMU (P/G)

Beg1 – 20 Cycl/30Ass.B/60 Step Lunge; 20kgx2/15x2kg; 15 C2B PU (P/G), 15 B-Dips (B/P)

Beg2 – 50 Step Lunges; 15kgx2/10x2kg; 15 RR (1.5/1m), 15 Seated P-Dips (str)

Beg3 – 40 Step Lunges; 10kgx2/7x2kg; 15 RR (1/0.5m), 15 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!

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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 – 310524

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) CFG 24 SEMIS IND – Event 5 (SNATCH LADDER – Event 1 Regionals 2016 Reebok CrossFit Games 10-8-6-4-2 FT)

https://games.crossfit.com/workouts/semifinals/2024/5

For time:

10 squat snatches by 2:00 (84kg/61kg)
8 squat snatches by 4:00 (93kg/66kg)
6 squat snatches by 6:00 (102kg/70kg)
4 squat snatches by 8:00 (111kg/75kg)
2 squat snatches by 11:00 (120kg/79kg)

TC – 11 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Time Caps – 10 by 2:00  ;   8 by 4:00   ;   6 by 6:00   ;    4 by 8:00   ;    2 by 11:00

Level 1 – 90% of RX

Int1 – 80% of RX

Int2 – 70% of RX

Int3 – 60% of RX   

Beg1 – 50% of RX   

Beg2 – 40% of RX

Then…

2) CFG 24 SEMIS – Individual – Event 6

https://games.crossfit.com/workouts/semifinals/2024/6

For time:

30-calorie Echo bike
15 muscle-ups
21.9m (72ft) DB Walk lunge – Farmers Carry (45kg x2/32kgx2 – each 3.65m unbroken)

TC – 6 min (Extended Class TC 10 min but Benchmark Time at 6min)

Score = Time/TC plus 1 sec/rep missed

Notes:

DB walking lunge – Farmers Carry (45kg x2/32kg x2)

21.9m-72 ft – 6x 3.65m lengths (each 3.65m must be unbroken…ie. No placing the DB down)

RX – Class sub 90 jumping alternate lunges (Body Weight) for Echo Bike or 30 Cyclone Airbike or 45 cal Ass Airbike

LITE:

L2 – 40kgx2/25kgx2; 12 MU

L4 – 35kgx2/22.5kgx2; 10 MU

Int1 – 80 Alt.JL; 35kgx2/22.5x2kg ; 8 MU

Int2 – 25 Cycl/38Ass.B/70Alt JL; 30kgx2/20x2kg ; 8 BMU (B/P)

Int3 – 20 Cycl/30Ass.B/65 Alt JL; 22.5kgx215x2kg ; 8 BMU (P/G)

Beg1 – 20 Cycl/30Ass.B/60 Step Lunge; 20kgx2/15x2kg; 15 C2B PU (P/G), 15 B-Dips (B/P)

Beg2 – 50 Step Lunges; 15kgx2/10x2kg; 15 RR (1.5/1m), 15 Seated P-Dips (str)

Beg3 – 40 Step Lunges; 10kgx2/7x2kg; 15 RR (1/0.5m), 15 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!

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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 – 300524

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) Practice – 20 min of:

HS Holds – wall and Freestanding

HS Walking

Or

Beg2/3 …. Wall Walks progressions

Score = For Quality

Coaches – ensure only those safe to go upside down do so… ensure spotting done for safety!

Then…

2) CFG 24 SEMIS Individual – Event 4

https://games.crossfit.com/workouts/semifinals/2024/4

For time:

400-meter row
29.2m – 96-foot handstand walk
600-meter row
36.5m – 120-foot handstand walk
800-meter row
21.9m – 72-foot handstand walk 

TC – 13 min

Score = Time/TC plus 1 sec rep missed

Row sub Rnds – 52 – 78 – 104 SDHP (20/12kg)

HSW –

96 ft – 8x 3.65m lengths

120 ft – 10x 3.65m lengths

72 ft – 6x 3.65m lengths

LITE:

Row sub Rnds – 52 – 78 – 104 SDHP (20/12kg)

Int1 – 25m(7x)-32.8m(9x)-18.25m(5x)

Int2 – 21.9m(6x)-29.2m(8x)-14.6m(4x)

Int3 – 18.25m(5x)-25.55m(7x)-10.95m(3x) or WW 6-8-4

Beg1 – 16/10kg; WW 6-8-4

Beg2 – 12/8kg; 1-step WW 6-8-4

Beg3  – 8/5kg; WormW 6-8-4

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 Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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 – 290524

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

REMINDER – ONLY 8:30 CLASS TODAY DUE TO THE VOTING PUBLIC HOLIDAY!

OPEN BOX – 9:30 – 11:30

1) Practice Rope Climbing 20 min:

Leg assisted

Legless – Spanish Wrap / X /Inverted X progressions

Score = For Quality

then…

2) CFG 24 SEMIS Individual – Event 3

https://games.crossfit.com/workouts/semifinals/2024/3

7 rounds for time:

10-calorie Echo bike or 12 Cal Ass. Bike or 20 Shuttles
1 legless rope climb (4.57m)
10 box jump-overs (76cm/61cm)
1 legless rope climb (except last Rnd)

TC – 16 min (Extended Class TC 21 min but Benchmark Time at 16 min)

Score = Time/TC plus 1 sec/rep missed

Class sub for Echo Bike – 10 Cal Cyclone Bike or 15 Cal Ass. Bike or 20 lengths of Shuttle Run (20x 7.62m)

LITE:

Int1 – LL-RC (3.6m)

Int2 – LL-Rope PU 6

Int3 – LL-Rope PU 4; 61/51cm

Beg1 – 3 R-Pulls – Stand to Lying (str); 61/51cm

Beg2 – 3 R-Pulls – Stand to Lying (bnt hips); BSO 61/51cm

Beg3  – 1/2 Cal AirB or 12x 7.62m; 3 R-Pulls – Stand to Lying (bnt hips/kns); BSO 51/41cm

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 Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

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 – 280524

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) CFG 24 SEMIS Individuals – Event 2

https://games.crossfit.com/workouts/semifinals/2024/2

5 rounds for time:

100 double-unders
20 toes-to-bars
10 front squats (102kg/70kg)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Level1 -97/68kg

Level2 -92/64kg

Level3 -89/62kg

Level4 -87/61kg

Int1 -82/57kg; 18 T2B; 90 DU

Int2 -77/54kg; 16 T2B; 80 DU

Int3 -74/52kg; 14 T2B; 70 DU

Beg1 -69/48kg; 20 HLR; 100 SU

Beg2 -56/39kg; 20 HKR; 80 SU

Beg3 -41/29kg; 15 K2C or 1 Leg HKR; 60 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 – How is your Exercise Prescription going? Achieving results? 

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 – 270524

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) CFG 24 SEMIS Individuals – Event 1

https://games.crossfit.com/workouts/semifinals/2024/1

5 rounds for time:

800-meter run
10 clean and jerks (84kg/59kg)

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Rx – 84/59kg

L1 – 80/56kg

L2 – 76/53kg

L3 – 74/51kg

L4 – 71/50kg

Int1 – 67 /47kg

Int2 – 63 /44kg

Int3 – 59 /41 kg

Beg1 – Run 700m, 50/35kg

Beg2 – Run 600m, 42/29kg

Beg3 – Run 500m, 34/24kg

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 – How is your Exercise Prescription going? Achieving results? 

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 – 250524

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

If you completed this today… you will complete any appropriate workout missed this week from our Class and/or AFL workouts!

1)  Snatch (squat) – EMOM 10 min (Build to a Max Day)

Score = Load

NB – Keep loading so that great form is maintained

Use your 1 RM below or add 5% on your Max Day and then use the %’s below for the loading on the next met con today!

Then…

2) SNATCH LADDER – Event 1 Regionals 2016 Reebok CrossFit Games 10-8-6-4-2 FT)

CFG 24 SEMIS IND – Event 5

For time:

10 squat snatches by 2:00 (84kg/61kg)
8 squat snatches by 4:00 (93kg/66kg)
6 squat snatches by 6:00 (102kg/70kg)
4 squat snatches by 8:00 (111kg/75kg)
2 squat snatches by 11:00 (120kg/79kg)

TC – 11 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Time Caps – 10 by 2:00  ;   8 by 4:00   ;   6 by 6:00   ;    4 by 8:00   ;    2 by 11:00

Level 1 – 90% of RX

Int1 – 80% of RX

Int2 – 70% of RX

Int3 – 60% of RX   

Beg1 – 50% of RX   

Beg2 – 40% of RX

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 – How is your Exercise Prescription going? Achieving results? 

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 – 240524

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)  Snatch (squat) – EMOM 10 min (Build to a Max Day)

Score = Load

NB – Keep loading so that great form is maintained

Use your 1 RM below or add 5% on your Max Day and then use the %’s below for the loading on the next met con today!

Then…

2) SNATCH LADDER – Event 1 Regionals 2016 Reebok CrossFit Games 10-8-6-4-2 FT)

CFG 24 SEMIS IND – Event 5

For time:

10 squat snatches by 2:00 (84kg/61kg)
8 squat snatches by 4:00 (93kg/66kg)
6 squat snatches by 6:00 (102kg/70kg)
4 squat snatches by 8:00 (111kg/75kg)
2 squat snatches by 11:00 (120kg/79kg)

TC – 11 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Time Caps – 10 by 2:00  ;   8 by 4:00   ;   6 by 6:00   ;    4 by 8:00   ;    2 by 11:00

Level 1 – 90% of RX

Int1 – 80% of RX

Int2 – 70% of RX

Int3 – 60% of RX   

Beg1 – 50% of RX   

Beg2 – 40% of RX

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 – Thuba working on his Bar muscle-ups, … and his Health and Fitness! 😉

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 – 230524

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) E2ndMon2ndM for 10 min (5 Rnds):

4 DB Walking Lunge – Farmers Carry (2x DB) (Build to Max Day)

Score = Max Load (2x DB old)

NB – Keep loading so that great form and position is maintained!

Use 75% of your Max Load here on the workout below

Then…

2) Complete 3 Rnds of the following FT:

400m Run
12 Muscle-ups

12 m DB walking lunge – Farmers Carry (45kg x2/30kg x2)

TC –  17 min

Score = Time/TC plus 1 sec/rep missed

1m = 1 Rep on lunges

LITE:

L2 – 40kgx2/25kgx2; 10 MU

L4 – 35kgx2/22.5kgx2; 8 MU

Int1 – 35kgx2/22.5x2kg ; 6 MU

Int2 – 30kgx2/20x2kg ; 6 BMU (B/P)

Int3 – 22.5kgx215x2kg ; 6 BMU (P/G)

Beg1 – 20kgx2/15x2kg; 12 C2B PU (P/G), 12 B-Dips (B/P)

Beg2 – Run 300m; 15kgx2/10x2kg; 12 RR (1.5/1m), Seated P-Dips (str)

Beg3 – Run 250m; 10kgx2/7x2kg; 12 RR (1/0.5m), 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!