Featured Image – Rodger and Taine on our AFL Training Program … anyone interested in receiving extra programming to improve your physical fitness and health AND / OR if you are interested in competing in CrossFit Type competitions … chat to Coach Dave on his AFL Programming (whether you train at CrossFit Algoa or Not!!)! Here are our details…

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 – 261023

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) 4 STOH from Rack – EMOM 12 min (count sets >70% 1RM, Max Day)

Score = Load

*Extra rep – try do on a similar loading to last week…

**From Rack ; LITE Options: Keep loading so that great form is maintained

Then…

2) Complete the following FT…
9-6-3 of:
Thruster (60kg/40kg)
Bar M-up

Then…

Fran… 21-15-9 of:
Thruster (43kg/29kg)
Pull-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – same
Int2 – 6-3-1 B/MU, 50/35kg
Int3 – B/MU (B/P), 45/32kg
Beg1 – C2B PU (P/G), 40/27kg, PU (P/G), 30/20kg
Beg2 – RR (1/0.5m), 30/20kg, RR (0.5m/0m), 20/15kg
Beg3 (T/C) – RR (0m), 20/15kg, RR (+0.5m), 15kg/7kg

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Coach Marco working hard at FiPe, a few weeks back!

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 – 251023

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) Repeat from 24 Sep 2019 …

Complete 27-21-15-9-6-3 of the following FT:
T2B
KB Swing (32kg/24kg)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

CrossFit Algoa LITE Options:
Int1/2- same
Int3 – 21-15-9-6 T2B, 24/16kg
Beg1 – HLR, 24kg/16kg
Beg2 – HKR, 16kg/12kg
Beg3 – Sit-ups, 12kg/5kg

Then…

2) Repeat from last week but extra 30 sec…

Accumulate the holds FT, mixing as you please:
Neutral Hold – Rings 2.5 min
HS Hold 2.5 min
L-sit 2.5 min

TC – 12 min

Score = Time/TC plus 1 sec/sec missed

CFA LITE Options:
Int1 – Weak L-sit
Int2 – Weak L-sit
Int3 – 1 leg L-sit
Beg1 – T-Sit; Dip Bar/Box Hold; Rev WW HS hold
Beg2 – T-Sit (1ft dwn); PU (top hold); PPU Hold (61/51cm)
Beg3 – F-Bridge; PU (top hold); PPU Hold (Flr) ; New TC – 1 min each

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Morning class on the Hero WOD “Randy” – 75 Snatches for Time on a light loading (34kg for men and 25kg for women) – from left James, Tara, Brenton and Jill!!!!!

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 – 241023

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) Strict Rev Grip Pull-ups 3 – E90sOn90s for 12 min (8 Rnds for Max Loading)

Score = Max Load for 3 Reps (Excluding BW)

NB – 1 Rep is 1 kg
If you need Bands, your score is 1 for the score and note your bands used!

LITE:
Keep loading so that great form is maintained

Then…

2) CFHQ WOD 231019

Complete as many rounds as possible in 15 minutes of:
Run 200 meters
7,62m handstand walk
5 strict L pull-ups

*Add 7.62m to your handstand walk each round.

Score = Total Reps

LITE:

Count HSW as 8 Reps per Rnd (1m is 1 rep with last part of 0,62m counting as a rep)
Int1 (CF Int) – strict L pull-ups, knees tuck
Int2 – HSW 5m (add 5m), 4 strict L pull-ups, knees tuck
Int3 – HSW 3m(add 3m) or 10 Half WW w shlder taps (add 10/rnd), strict L pull-ups, knees tuck
Beg1 – 10 PPU w shlder taps -61/51cm (add 10/rnd), 5 Knees up PU (P/G -on butt)
Beg2 – 10 plank shlder taps(add 10/rnd), 5 Strict RR(1.5/1m)
Beg3 – 10 plank (kns) shoulder taps(add 10/rnd), 5 Strict RR(1/0.5m)

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – All “fun and games” in class (this past Saturday)… as always!!!!

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 231023

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) Pause Front Squat 5×5 (Take 70% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

LITE:
Keep loading so that great form is maintained

Then…

2) Complete the Benchmark – Randy – 75 Snatches (any) 34kg/25kg – FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 
HB (DB/KB/BP/Light BB) 25/15kg
Int1 – 30/22kg
Int2 – 27/20kg
Int3 – 25kg/17kg
Beg1 – 22kg/15kg
Beg2 – 20kg/12kg
Beg3 – 15kg/8kg

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Team Gooi Rooi at FiPe … from left Marco, Audrey, Wilma and JP!!

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 211023

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) Big Clean (squat) Complex with a light load (Climb to a Max Day):
High Hang Clean, Hang Clean, Clean, Push Press
High Hang Clean, Hang Clean, Clean, Push Jerk
High Hang Clean, Hang Clean, Clean, Split Jerk

Score = Load (Unbroken Load)

LITE Options:
Keep loading so that great form is maintained
NB – Beginners can power clean pause then front squat for the respective clean variations!

then…

2) AMRAP 14 min:
5 Bar Muscle-ups
7 DB/KB Step-overs (DB 30kg, KB 24kg/DB 15kg, KB 16kg)
9 HS Walk (m)

Score = Total Reps

CFA LITE Options:
Int1 – 3 MU, 8m HSW, (22.5,24kg / 15,12kg)
Int2 – 4 B/MU (B/P), 6m HSW
Int3 – 4 S/Mup (P/G), 4m HSW or 2 WW (20,24kg / 10,12kg)
Beg1 – 5 CB PU (P/G), 2 Half WW, (16,10kg / 7.5/10kg)
Beg2 – 5 RR (1/0.5m), 2 1-step WW, (12,10kg / 7.5,10kg)
Beg2 – 5 RR (0.5/0m), 2 WormW, (12,10kg / 7.5,10kg)

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Deon Handstand Walking while Delme is mid-flight on Burpee Broad Jumps –  Putting in the smart hard work!!

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 201023

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) Big Clean (squat) Complex with a light load (Climb to a Max Day):
High Hang Clean, Hang Clean, Clean, Push Press
High Hang Clean, Hang Clean, Clean, Push Jerk
High Hang Clean, Hang Clean, Clean, Split Jerk

Score = Load (Unbroken Load)

LITE Options:
Keep loading so that great form is maintained
NB – Beginners can power clean pause then front squat for the respective clean variations!

then…

2) AMRAP 14 min:
5 Bar Muscle-ups
7 DB/KB Step-overs (DB 30kg, KB 24kg/DB 15kg, KB 16kg)
9 HS Walk (m)

Score = Total Reps

CFA LITE Options:
Int1 – 3 MU, 8m HSW, (22.5,24kg / 15,12kg)
Int2 – 4 B/MU (B/P), 6m HSW
Int3 – 4 S/Mup (P/G), 4m HSW or 2 WW (20,24kg / 10,12kg)
Beg1 – 5 CB PU (P/G), 2 Half WW, (16,10kg / 7.5/10kg)
Beg2 – 5 RR (1/0.5m), 2 1-step WW, (12,10kg / 7.5,10kg)
Beg2 – 5 RR (0.5/0m), 2 WormW, (12,10kg / 7.5,10kg)

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Another class on the Benchmark for World Mental Health Day #YouAreNotAlone … good work ladies and gents!!

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 181023

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 STOH from Rack – EMOM 12 min (count sets >70% 1RM, Max Day)

Score = Load

From Rack ; Extra rep – try do on a similar loading to last week…

LITE Options: Keep loading so that great form is maintained

Then…

2) 40:20 intyervals – Complete 5 Rounds (15 min) of the following for Max Reps:
AMRAP 40 sec – Cluster (45kg/30kg)
Rest 20 sec

AMRAP 40 sec – C2W HSPU
Rest 20 sec

AMRAP 40 sec – BB Facing Burpees
Rest 20 sec

Score = Total Reps

CrossFit Algoa LITE Options:
PPU – keep hands, feet, abm, head all within 1mx1m
Int1 – 43/28kg; C2W (1/2 abm at 30cm)
Int2 – 40/26; C2W (1/2 abm a 50cm)
Int3 – 35/24kg; C2W (2/3 abm at 50 cm)
Beg1 – 30/20kg 90cm 2/3 abm C2W
Beg2 – 25/15kg; PPU (51cm/Flr)
Beg3 – 20/12kg; PPU (Flr/Flr 1 abm riser head)

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Another class on the Benchmark for World Mental Health Day #YouAreNotAlone … good work ladies and gents!!

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 181023

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) CFHQ WOD 231012 – Every 4:00 for 6 rounds complete:
15 T2B
400-meter run

TC – 24 min

Score = Sum of Times/sum of TC per Rnd, plus 1 sec/rep missed

Scaling:
The goal of these efforts is to get at least 1 minute of rest between rounds. Reduce the reps and distance in order to complete each round in under 3 minutes.

CFA LITE Options:
Int1 – 12 T2B, 400m
Int2 – 10 T2B, 400m
Int3 – 8 T2B, 350m
Beg1 – HLR, Run 300m
Beg2 – HKR, Run 250m
Beg3 – HKR x1 or Seated K2C, Run 250m

Then…

2) Accumulate the holds FT, mixing as you please:
Neutral Hold – Rings 2 min
HS Hold 2 min
L-sit 2 min

TC – 12 min

Score = Time/TC plus 1 sec/sec missed

CFA LITE Options:
Int1 – Weak L-sit
Int2 – Weak L-sit
Int3 – 1 leg L-sit
Beg1 – T-Sit; Dip Bar/Box Hold; Rev WW HS hold
Beg2 – T-Sit (1ft dwn); PU (top hold); PPU Hold (61/51cm)
Beg3 – F-Bridge; PU (top hold); PPU Hold (Flr) ; New TC – 1 min each

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Another class on the Benchmark for World Mental Health Day … from left Eva, Dave, Masasa and Nonke!  #YouAreNotAlone … good work!!

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 171023

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) Pause Front Squat 5×5 (Take 65-70% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

LITE:
Keep loading so that great form is maintained

Then…

2) For Time…

Complete 4 Rnds of:
5 Power Cleans (100kg/70kg)
60 DU

then Rest 3 min…

Complete 3 Rnds of:
10 Hang Power Cleans (85kg/60kg)
70 DU

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa LITE Options:
Int1 – 90/63kg, 80/55kg
Int2 – 85/60kg, 75/52kg, DU 50, 60
Int3 – 80/55kg, 70/49kg, DU 40, 50
Beg1 – 70/45kg, 52/35kg, SU
Beg2 – 50/30kg, 40/20kg, SU 50, 60
Beg3 – 40/22kg, 30/15kg, SU 40, 50

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – A morning class on the Benchmark for World Mental Health Day #YouAreNotAlone … good work ladies and gents!!

_________________________________________

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 @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 161023

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) AMRAP of 8 min:
12 Thrusters (45kg/30kg)
6 B-MU

Score = Total Reps

LITE Variations:
Int1 – 43/29kg, 4 BMU
Int2 – 40/27kg, 5 BMU (R/B)
Int3 – 38/25kg, 5 BMU (B/P)
Beg1 – 30/20kg, PU (G/P)
Beg2 – 25/15kg, RR (1/0.5m)
Beg2 – 2/12kg, RR (0.5/0m)

Then…

2) AMRAP the following for 10 min:
10 m HS Walk
10 Burpee Broad Jump (1.3m – stopper to stopper/1m)

Score = Total Reps

CrossFit Algoa LITE Options:
Int1/2 – same
Int3 – same or 4 WW, B-BJ (1/0.75m)
Beg1 – 4 Half WW, B-BJ (0.75/0.5m)
Beg2 – 4 1-step WW, B-BJ (0.5/0.3m)

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!