Featured Image – @crossfitgames Age-Group Semi-Final are underway … all the best to Owner and Head Coach @daveleveysa who competes over the next few days!… catch all the info at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

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 – 100524

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)  Clean (squat) and Jerk (STOH) 1 – EMOM  12 (Build to a Max Day)

Score = Load

Keep loading so that great form is maintained

Use 50% of your Max Day on the HERO WOD below

Then…

2) HERO WOD – The Lyon

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

5 RFT of:

7 x Clean (Squat) W:(M:75.00kg/F:52.00kg)

7 x STOH W:(M:75.00kg/F:52.00kg)

7 x Burpee Chest to Bar Pull-ups

TC – 25 min 

Score = Time/TC plus 1 sec/rep missed

NB Coaches//Members please ignore COVID home based options included in the LITE options below!

LITE:

RX Bp C2B PU sub – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 25/15kg or 10 on BB Loadings PLUS 7 Bps 

RX – 15 Reps Single-arm (DB/KB/B-Pack) or light BB (25kg/15kg) ; Int1 – 62/43kg; 22.5/15kg; 6 BP C2B PU/BOR 

Int2 -60/42kg; 22.5/15kg; 5 BP C2B PU/BOR 

Int3 – 53/35kg; 20/12kg; 7 BP PU/BOR 

Beg1 – 45/30kg; 15/10kg; 7 C2B PU (P/G)/BOR PLUS 7 Bps 

Beg2 – 38/25kg; 12/8kg; 10 RR (1.5m/1m)/BOR PLUS 7 Bps 

Beg3 – 30/20kg; 8/5kg; 10 RR (1m/0.5m)/BOR PLUS 7 Bps

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 – @crossfitgames Age-Group Semi-Final are underway … all the best to Owner and Head Coach @daveleveysa who competes over the next few days!… catch all the info at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

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 – 090524

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 Rope Climbing

Score = For Quality

Then…

2) Complete the following in groups of 3 AMRAP for 3 Rnds (18 min):

Min 1-2: AMRAP Rope Climbs (4,5m)

Min 3-4: AMRAP 7.62m Forward Sled Push (low bar 1 way, high bar return) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)

Min 5-6: AMRAP 7.62m Shuttle Run

Score = Total Reps

1 m = 1 Rep (sled)…. 8 Reps per length

S/Run – 1 length is 1 Rep

Note – Sled Push – low bar 1 way, high bar other!

LITE:

Int2 – RC – 3.7m

Int3 – RC – 2 pulls/climb

Beg1 – Rope Pulls – Stand to Lying (str); 35kg,25kg/35kg,5kg

Beg2 – Rope Pulls – Stand to Lying (bnt hips); 35kg,25kg/35kg,5kg

Beg3 – Rope Pulls – Stand to Lying (bnt hips/kns); 35kg,15kg/35kg,0kg   

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 – @crossfitgames Age-Group Semi-Final start today… all the best to Owner and Head Coach @daveleveysa who competes over the next few days!… catch all the info at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

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 – 080524

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) 3 Push Press, 3 Push Jerk – E2nMon2nM 12 (75% of 1RM Push Press)

Score = Load

NB – Keep loading so that great form is maintained!

then…

2) In pairs, each complete 10-9-8-7-6-5-4-3-2-1 FT of:

Synchro DB Snatches (22.5kg/15kg)

Synchro T2B

Synchro Waiter Suitcase Carry (7.62m) (22.5kg/15kg OH and 32kg/24kg Suitcase)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1/2

Int3 – 20/12kg; 28/20kg

Beg1 -15/10kg; HLR; 24/16kg

Beg2 – 10/7kg; HKR; 16/12kg

Beg3 – 7.5/5kg; 1x HKR or Seated K2C; 12/8kg

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 – @crossfitgames Semi-Finals are starting soon…first up are the Age Group Athletes this Thursday… catch all the info at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

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 – 070524

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 yesterday… you will be completing any other appropriate WOD missed this week!

1) Front Squat 10-5-3-3-2-2-1 for Max loading E2ndMon2ndM for 12 min (Wk 2)

Score = Load

1 rep = 1kg  ;  Score = Sum of Load (10 x load + 5 x load + 3 x load + 3 x load + 2 x load + 2 x load + 1 x load)

LITE: Keep loading so that great form can be maintained

Loading Guideline for next 3 weeks –

Wk 1 – Min loading % should be 60% for 10; 70% for 5; 80% for 3; 85% for 2; 90% for 1

Wk 2 – Min loading % should be 65% for 10; 75% for 5; 85% for 3; 90% for 2; 92.5% for 1

Wk 3 – Min loading % should be 70% for 10; 80% for 5; 90% for 3; 92.5% for 2; 95% for 1

Then…

2) Complete 3 Rnds of the following FT:

50 Wall Balls (9.1kg/6.3kg)

20 – HSPU (Rnd 1) – Strict HSPU (Rnd 2) – C2W HSPU (Rnd 3)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Rx line – 25cm from wall by 76cm long

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

T2(level 3) – 18 Reps RX

T1(level 4) – 17 reps RX, 20 C2W (1/2 abm at 30cm)

Int1 – 16 Reps HSPU and SHSPU; C2W (1/2 abm at 30cm)

Int2 – 1/2 abm 20 reps, 20 C2W (1/2 abm a 50cm)

Int3 – 2/3 Abm; C2W (2/3 abm at 50 cm)

Beg1 – WB (6.3/4.5kg, 10ft/9ft), PPU (51cm/Flr); PPU (61/51cm); C2W (90cm 2/3 abm)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), PPU (Flr/Kns 2 abm), PPU (51cm/Flr) last 2 Rnds

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), PU (kns up, to down); PPU (Flr/Flr 2 abm riser head) last 2 Rnds

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 – Keri looking strong on her CrossFit Games Quarter Final Testing!!

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 – 060524

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 yesterday… you will be completing any other appropriate WOD missed this week!

1) Mixed Tabata of the following for 5 Rnds (7.5 min)

1st 20s – DU Crossovers

2nd 20s – SU Crossovers

3rd 20s – DU

Score = Total Reps

LITE:

Beg1 – SU CO, SU, SU CO

Beg2 – SU CO, SU, SU CO

Beg3 – SU CO, SU, SU CO

Then…

2) Complete the following FT…

2 Rounds of:

20x 7,62m S/Run

20 Pull-ups

2 Rounds of:

15x 7,62m S/Run

15 C2B Pull-ups

2 Rounds of:

10x 7,62m S/Run

10 Bar Muscle-ups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 18 PU-13 C2B- 5 BMU

Int2 – 16 PU-11 C2B- 6 BMU (B/P)

Int3 – 14 PU- 8 C2B- 6 BMU (P/G)

Beg1 – 20 PU (P/G)-15 C2B (P/G)-10 C2B (P/G)

Beg2 – RR (0,5/1m)-RR (1/0,5m)-RR (1,5/1m)

Beg3 – RR (0/0.5m)-RR (0.5/1m)-RR (1/1.5m)

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!

Featured Image – Sleds and Pulling Faces … 😉

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 – 040524

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 yesterday… you will be completing any other appropriate WOD missed this week!

1) Practice Snatches and Pulling Mvts

Score = For Quality

Then…

2) Complete the following FT:

18 squat snatches (34/20kg or 34% 1RM)

18 Pull-ups

15 squat snatches (43/29kg or 34% 1RM)

15 C2B Pull-ups

12 squat snatches (61/43kg or 50% 1RM)

12 C2B Pull-ups

9 squat snatches (83/61kg or 67% 1RM)

9 Bar Muscle-Ups

6 squat snatches (102/70kg or 83% 1RM)

6 Bar Muscle-Ups

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Rx-35/20-45/30-60/40-80/50-100/60

L1 -32/18-41/ 27 -54 /36 -72 /45- 90 /54

L2- 28 /16 -36 /24 -49 /32- 65/ 41- 81 /49

L3 – 26 /15 -33/ 22 -44/ 29 -58 /36- 73/ 44

L4 – 23 /13 -30 /20- 39 /26 -52/ 33 -66 /39

Int1- 21/ 12- 27 /18- 35 /24- 47 /30- 59 /35; PU-PU-C2B-C2B-BMU (B/P)

Int2- 17/ 10 -22 /15 -30 /20 -39 /25 -49 /30; PU-PU-C2B-C2B-BMU (P/G)

Int3 – PU-PU-C2B-C2B-BMU (G/G,B)

Beg1 – 14 /8- 18/ 12 -25 /16 -33/ 21 -41/ 25; PU-PU-C2B-C2B-C2B (P/G)

Beg2 – 12 /7 -15/ 10- 21 /14 -27 /17- 34 /21: RR (1/0,5m)-(1,5/1m -last 3 Rnds)

Beg3 – 10/ 6 -13 /9- 17 /11- 23 /14- 29 /17; RR (0,5/0m)-(1/0,5m -last 3 Rnds)

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 – Sleds and Snatches for THE WIN!!!!!!

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 – 030524

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 Snatches and Pulling Mvts

Score = For Quality

Then…

2) Complete the following FT:

18 squat snatches (34/20kg or 34% 1RM)

18 Pull-ups

15 squat snatches (43/29kg or 34% 1RM)

15 C2B Pull-ups

12 squat snatches (61/43kg or 50% 1RM)

12 C2B Pull-ups

9 squat snatches (83/61kg or 67% 1RM)

9 Bar Muscle-Ups

6 squat snatches (102/70kg or 83% 1RM)

6 Bar Muscle-Ups

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Rx-35/20-45/30-60/40-80/50-100/60

L1 -32/18-41/ 27 -54 /36 -72 /45- 90 /54

L2- 28 /16 -36 /24 -49 /32- 65/ 41- 81 /49

L3 – 26 /15 -33/ 22 -44/ 29 -58 /36- 73/ 44

L4 – 23 /13 -30 /20- 39 /26 -52/ 33 -66 /39

Int1- 21/ 12- 27 /18- 35 /24- 47 /30- 59 /35; PU-PU-C2B-C2B-BMU (B/P)

Int2- 17/ 10 -22 /15 -30 /20 -39 /25 -49 /30; PU-PU-C2B-C2B-BMU (P/G)

Int3 – PU-PU-C2B-C2B-BMU (G/G,B)

Beg1 – 14 /8- 18/ 12 -25 /16 -33/ 21 -41/ 25; PU-PU-C2B-C2B-C2B (P/G)

Beg2 – 12 /7 -15/ 10- 21 /14 -27 /17- 34 /21: RR (1/0,5m)-(1,5/1m -last 3 Rnds)

Beg3 – 10/ 6 -13 /9- 17 /11- 23 /14- 29 /17; RR (0,5/0m)-(1/0,5m -last 3 Rnds)

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 – The lengths we go to for Testing @CrossFitGames workouts!! Six foot 5 and “King of Scale” @okkabrits called in to assist @garric_kietzmann and @hannahgerber … while “Duschond” @donovanmclagan works hard at directing traffic!!

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 – 020524

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) In Teams of 3 – AMRAP 12 min:

5m Sled Pull Standing, 5m Sled Push High Bar

15 DB Snatches (35kg/25kg) – 5 a side

Rest until Sled available

Score = Total Reps

1m = 1 Rep

(Sled W – 105kg – 35kg plus 70kg)

(Sled M – 160kg – 35kg plus 125kg)

Each start on a Station… 1 is resting

LITE:

Sled weighs 35kg

Int1 – 30/22.5kg; 145/95kg – 35kg,110kg/35kg,60kg

Int2 – 25/20kg; 130/85kg – 35kg,95kg/35kg,50kg

Int3 – 22.5/15kg; 110/70kg – 35kg,75kg/35kg,35kg

Beg1 – 20/15kg; 90/60kg – 35kg,55kg/35kg,25kg

Beg2 – 15/10kg; 70/45kg – 35kg,35kg/35kg,10kg

Beg3 – 10/7kg; same sled

Then…

2) AGOQ Quarter Finals CFG 2023 – Test 2A

AMRAP 10:

6 C2W HSPU

9 GHD SU

12 Box Jumps (76/61cm)

Score = Total Reps

Only doing Test 2A not 2B today!

LITE:

Int1 – 4 C2W HSPU; 7 GHD SU or 9 W-SU (22.5kg/15kg); 76/61cm ; Int2 – 6 C2W HSPU (1/2 abm); 5 GHD SU or 9 W-SU (20kg/12kg); 76/61cm ;

Int3 – 6 C2W HSPU (2/3 abm); 4 GHD SU or 9 W-SU (15kg/10kg); 61/51cm ;

Beg1 – 6 PPU 61/51cm; 9 W-SU (15kg/10kg); 51/41cm BJ or BStepUp 61/51cm ;

Beg2 – 6 PPU 51cm/Flr; 9 W-SU (10kg/7kg); 51cm BStepUp ;

Beg3 – 6 PPU Flr/Knee 2x Abm; 9 SU; 41cm BStepUp ;  WORKOUT V: Masters over 55 (will count RX if that is your age for CFA), F – S-HSPU (2-inch riser), 61cm BJ  /  M – S-HSPU (2-inch riser), 61cm BJ

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 – 17:10 class working hard and smart on Burpee Box Jump Overs!!

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 – 010524

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 Max Reps for 3 Rnds:

RM Strict Def HSPU (15cm/9cm)

1 min rest

RM C2W HSPU

1 min rest

RM of 5m Unbroken HS Walk

LITE:

Rx line – 25cm from wall by 76cm long

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

T2(level 3) – 9/6cm; C2W RX

T1(level 4) – 6/3cm; C2W (1/2 abm at 30cm)

Int1 – 3/1.5cm; C2W HSPU C2W (1/2 abm at 30cm)

Int2 – Floor; C2W (1/2 abm a 50cm)

Int3 – 1/2 Abm; C2W (2/3 abm at 50 cm); HSW or WW

Beg1 – PPU (61/51cm); C2W (90cm 2/3 abm); Half WW

Beg2 – PPU (51cm/Flr); 1-step WW

Beg3 – PPU (Flr/Flr 2 abm riser head); 3 WormWalk

then…

2) Complete the triplet FT:

12-9-6 Power Clean and Push Jerk (61kg/43kg)

18-15-12 Burpee BJO (61cm/51cm)

24-18-12 T2B

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

NB – Burpee BJO…any orientation but step down

LITE:

Int1 – 55/38kg, 28-23-18 T2B

Int2 – 50/35kg, 26-21-16 T2B

Int3 – 43/30kg, 24-19-14 T2B

Beg1 – 35/25kg, 30-25-20 HLR; Bp BSO (61/51cm)

Beg2 – 25/17kg, HKR; Bp BSO (51/41cm)

Beg3 – 20/12kg, 1 Leg HKR/Seated Knee 2 chest; Bp BSO (41/31cm)

Beg3 – 25/15kg; 10 R-Pulls (hips, kns bend); 10 Sit-ups

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 – Alicia and Brad in the foreground and Jacques-Robin and Kylie in the background … all working hard on the Clean and Jerk AMRAP ladder for the CrossFit Games Quarters 2024!

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 – 300424

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) Front Squat 10-5-3-3-2-2-1 for Max loading E2ndMon2ndM for 12 min (Wk 1)

Score = Load

1 rep = 1kg  ;  Score = Sum of Load (10 x load + 5 x load + 3 x load + 3 x load + 2 x load + 2 x load + 1 x load)

LITE:

Keep loading so that great form can be maintained

Loading Guideline for next 3 weeks –

Wk 1 – Min loading % should be 60% for 10; 70% for 5; 80% for 3; 85% for 2; 90% for 1

Wk 2 – Min loading % should be 65% for 10; 75% for 5; 85% for 3; 90% for 2; 92.5% for 1

Wk 3 – Min loading % should be 70% for 10; 80% for 5; 90% for 3; 92.5% for 2; 95% for 1

Then…

2) Complete 5 RFT:

1 Seated Legless Rope Climbs (4.1m)

1 Legless Rope Climbs (4.1m)

2 Rope Climbs (4.57m)

15 GHD Sit-ups

5 Clusters (70kg/50kg)

TC – 15 min

Score = Time/TC plus 1 sec/Rep missed

LITE:

LL-RC from Seated unless stipulated

Level2 – 65/45kg; 1x S-LL RC 3,6m; 1x LL RC (3.7m); 2 RC; 12 GHD SU

Level3 – 1x S-LL RC 2,7m; 1x LL RC (3.7m); 2 RC; 10 GHD SU

Level4 – 62/43kg; 1x S-LL RC 2,2m; 1x LL RC (2.7m); 1 RC; 8 GHD SU

Int1 – 60/40kg; 6x S-LL Rope Pull-ups, 6x LL Rope Pull-ups, 1 RC; 8 GHD SU

Int2 – 55/38kg; 5x S-LL Rope Pull-ups, 5x LL Rope Pull-ups, 1 RC 3,7m; 7 GHD SU

Int3 – 50/35kg; 4x S-LL Rope Pull-ups, 4x LL Rope Pull-ups, 2x 2-pulls RC; 6 GHD SU

Beg1 – 45/30kg; 6 R-Pulls (ly to stand – str), 12 R-PU (Leg ass.); 15 Sit-ups

Beg2 – 35/20kg; 10 R-Pulls (hips bend); 12 Sit-ups

Beg3 – 25/15kg; 10 R-Pulls (hips, kns bend); 10 Sit-ups

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!