Featured Image – Don showing off his “break”-dancing skills at “Fittest in PE” this past weekend! 😉 Image courtesy of @nikolaas_du_plooy (Insta)

_________________________________________

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 – 131023

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 Snatch (squat) Complex for Max Load:
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Press
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Jerk
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Split Jerk

Score = Load (Max Unbroken Load)

then…

2) Nasty Girls (190827 / 130327)

3 Rounds for time of:
50 Airsquats
7 Strict Muscle-ups
10 Hang Power Cleans

♂ 135 lb. (61kg) / ♀ 95 lb. (43kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 4 S/Mup
Int2 – 7 S/Mup (2xB/2xP)
Int3 – 7 S/Mup (2xP/2xG), 50/32kg
Beg1 – 7 PU (P/G), 7 Push-ups (Toes), 40/25kg
Beg2 – 7 RR (1/0.5m), 30/20kg

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 – Keri in the Intermediate Division at “Fittest in PE” this past weekend! Image courtesy of @nikolaas_du_plooy (Insta)

_________________________________________

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 – 121023

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

Score = Load

Then…

2) Complete 5 Rounds (15 min) of the following for Max Reps:
AMRAP 40 sec – STOH (45kg/30kg)
Rest 20 sec
AMRAP 40 sec – T2B
Rest 20 sec
AMRAP 40 sec – 6m DB or KB Farmers Walk shuttles (45kgx2/30kgx2)
Rest 20 sec

Score = Total Reps
NB – STOH – BB on floor

CrossFit Algoa LITE Options:
Int1 – 43/28kg; 40kgx2/24kgx2
Int2 – 40/26kg; 35kgx2/22.5kgx2
Int3 – 35/24kg; 30kgx2/20kgx2
Beg1 – 30/20kg, HLR, 24kgx2/16kgx2
Beg2 – 25/15kg, HKR, 20kgx2/12kgx2
Beg3 – 20/12kg, 1x HKR or Seated K2C, 16kgx2/10kgx2

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 – Rodger and Don in the masters division at “Fittest in PE” this past weekend! Rodger took 3rd and Don took 4th place… congrats!!!!!! Image courtesy of @nikolaas_du_plooy (Insta)

_________________________________________

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 – 111023

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

RX, LITE and HOME WOD

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

1) Complete the following EMOM 10 min:
Min 1 – Strict Ring Dips RM
Min 2 – 3 Front Squats (80-90% 1RM)

Score = Total Reps Plus Total Loading
I.e. = (10 reps + 100kg) + (8 reps + 105kg) + (8 reps + 110kg) + (7 reps + 115kg) + (5 reps + 120kg)
NB – increase on FS loading from last week

CFA Lite Options:
Int1 – same Rx
Int2 – RD (R/B)
Int3 – RD (B/P)
Beg1 – Bar Dips (B/P)
Beg2 – Seated P-Dips (str)
Beg3 – Seated P-Dips (bnt)

Then…

2) Saved by the Barbell is an annual Labor Day weekend fundraiser workout hosted by the CrossFit Foundation and taking place at participating CrossFit affiliates around the world. It brings together the CrossFit affiliate community in the same generous spirit of the CrossFit for Hope, Hotshots19, and Fight Gone Bad fundraiser workouts.
Proceeds from the workout support the creation, development, and growth of CrossFit programs for kids in schools, recreation centers, and communities the world over. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of kids.
To join us in support of CrossFit opportunities for kids everywhere, register below and participate in the workout on Labor Day weekend, host an event at your affiliate by emailing savedbythebarbell@crossfit.com, or donate today!

Saved by the Barbell (CrossFit HQ WOD 190831 / 180901)

3 Rounds for Max Reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 6.3kg ball, 34kg deadlifts and cleans
♂ 9.1kg ball, 52kg deadlifts and cleans

Score = Total Reps

LITE Options:
Int1/2/3 – same
Beg1 – 6.3/4.5kg, 40/25kg
Beg2 – 4.5/3kg, 25/15kg

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 – We complete our World Mental Health Day CFA 2023 WOD – “You are Not Alone” today!

Scan the QR code bottom left to support this worthy cause! Entry Fee is R70, with all proceeds going to Lifeline!!  #worldmentalhealthday

_________________________________________

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 @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 – 101023

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) World Mental Health Day CFA 2023 WOD – You are Not Alone

“You are Not Alone” #worldmentalhealthday CrossFit Algoa WOD 2023…

AMRAP 40 min of:
800m Run
40 KB Swings (24kg/16kg)
20 Burpee Box Jump/Step Overs (61cm/51cm)
10 Muscle-ups
5 Wall Walks
Rest 2 min

Score = Total Reps
10 m = 1 Rep

CFA LITE Options:
BBSO – lateral facing
RX – 155 R/Rnd
Int1 – 151 R/Rnd; 6 MU
Int2 – 150 R/Rnd; 6 B-MU (R/B) or Jump-MU (R top head); 4 WW
Int3 – 150 R/Rnd; 6 B-MU (B/P) or Jump-MU (R at chin); 4 WW
Beg1 – 165 R/Rnd; 16/12kg; 10 PU (P/G), 10 Pushups (ts/kns up, ts dwn); Bp BJ/SO (51cm); 5 Half WW
Beg2 – 145 R/Rnd; Run 600m; 12/8kg; 10 RR (1/0.5m), 10 PU (kns up, ts dwn/kns); Bp BSO (41cm); 5x 1-step WW
Beg3 – Rest 5 min/Rnd; 125/121 R/Rnd; Run 500m; 8/5kg; 10 RR (0.5/0m), 10/6 PU (kns); Bp KB SO; 5 WormW

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!

“Fittest in PE” – CrossFit Algoa athlete/s 

_________________________________________

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 @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 – 091023

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 the following for 12 min:
20 Alt. Goblet KB Step-ups (32kg/24kg)
10 Strict HSPU

Score = Total Reps

CrossFit Algoa LITE Options:
Int1 – 24/16kg; 7 S/HSPU
Int2 – 24/16kg, 10 (1/2 AbM)
Int3 – 20/12kg; 10 (2/3 AbM)
Beg1 – 20/12kg; 10 PPU (61cm/Flr)
Beg2 – 16/10kg; 10 PPU (Flr/Kns 4x abm)
Beg3 – 12/8kg; 10 PPU (Kns 4xabm/2xabm)

Then…

2) Run 1 Mile (1609m) FT

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

LITE Variations:
Int1/2/3 and Beg1 – Same
Beg2 – Run 1 km

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!

Get down to “Fittest in PE” at the Boardwalk this weekend and support our CrossFit Algoa athletes and get in on the action!! Team Gooi Rooi” here above, will be competing this weekend, as well as many more of our members!!

_________________________________________

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 @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 – 071023

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) OHS 2 – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load
NB – From Rack

then…

2) Complete 21-15-9 of the following FT:
Wall Balls (13.6/10kg)
Ring Dips
HS Walk (m)

TC – 7 min

REST 2 min OR if you hit TC then at 9 min…

Complete 3 Rnds of the following FT:
100 DU
21m HS Walk
20 Wall Balls (13.6/10kg)

TC – 10 min

Score = Sum of 2 Times excluding rest/Sum of 2 Time Caps plus 1 sec/rep missed on both workouts
NB – total Time (19 min) includes 2 min of rest and will include all seconds for reps missed on both workouts

LITE Options:
WB Height 10/9ft
Int1 – 18-12-9 RD; 10/6.3kg, 90 DU, HSW 15-12-9m and 15m
Int2 – 15-9-6 RD; 80 DU, HSW 12-9-6m and 12m
Int3 – RD (R/B); 70 DU, HSW 9-6-3m and 9m or WW 4-3-2 and 4
Beg1 – Dips (B/P); 100 SU, 6.3/4.5kg 10/9ft, Half WW 4
Beg2 – SPD (str), 90 SU, 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 1-Step WW
Beg3 – SPD (bnt), 80 SU, 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, WormW

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!

Class on Rope Climbs, Sandbag Cleans and Shuttle Runs, with Mark and Anrike “Kriek” on the Rope Climbs!

_________________________________________

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 @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 – 061023

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) OHS 2 – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load
NB – From Rack

then…

2) Complete 21-15-9 of the following FT:
Wall Balls (13.6/10kg)
Ring Dips
HS Walk (m)

TC – 7 min

REST 2 min OR if you hit TC then at 9 min…

Complete 3 Rnds of the following FT:
100 DU
21m HS Walk
20 Wall Balls (13.6/10kg)

TC – 10 min

Score = Sum of 2 Times excluding rest/Sum of 2 Time Caps plus 1 sec/rep missed on both workouts
NB – total Time (19 min) includes 2 min of rest and will include all seconds for reps missed on both workouts

LITE Options:
WB Height 10/9ft
Int1 – 18-12-9 RD; 10/6.3kg, 90 DU, HSW 15-12-9m and 15m
Int2 – 15-9-6 RD; 80 DU, HSW 12-9-6m and 12m
Int3 – RD (R/B); 70 DU, HSW 9-6-3m and 9m or WW 4-3-2 and 4
Beg1 – Dips (B/P); 100 SU, 6.3/4.5kg 10/9ft, Half WW 4
Beg2 – SPD (str), 90 SU, 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 1-Step WW
Beg3 – SPD (bnt), 80 SU, 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, WormW

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!

Class on Rope Climbs, Sandbag Cleans and Shuttle Runs, with Mark and Anrike “Kriek” on the Rope Climbs!

_________________________________________

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 @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 – 051023

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 Pull-ups/C2B Pull-ups

Score = For Quality

then…

2) Repeat from 3 September 2019 –

Complete 7 Rounds (21 min) of the following for Max Reps:
AMRAP 40 sec – Thrusters (45kg/30kg)
Rest 20 sec
AMRAP 40 sec – C2B Pull-ups
Rest 20 sec
AMRAP 40 sec – BB Facing Burpees
Rest 20 sec

Score = Total Reps

CrossFit Algoa LITE Options:
Int1 – 43/28kg
Int2 – 40/26kg
Int3 – 35/24kg, PU
Beg1 – 30/20kg, PU (P/G), BBF Bp (SO)
Beg2 – RR (1/0.5m), Bps

Beg3 – Same sled; 7.5kgx2/5kgx2 at 41/38cm; RR (0.5/0m)

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!

Team “Gooi Rooi” – JP on Fat Bar Power Cleans with Audrey on BB Power Cleans during the Teams Finals at our @DVSN East Cape Champs!!

_________________________________________

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 @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 – 041023

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

RX, LITE and HOME WOD

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

1) Complete the following EMOM 10 min:
Min 1 – Wall Walk RM
Min 2 – 5 Front Squats (70-85% 1RM)

Score = Total Reps Plus Total Loading
I.e. = (10 reps + 100kg) + (8 reps + 105kg) + (8 reps + 110kg) + (7 reps + 115kg) + (5 reps + 120kg)
NB – increase on FS loading from last week

CFA Lite Options:
Int1/2/3 – same RX
Beg1 – Half WW
Beg2 – 1 step WW
Beg3 – Worm Walk

Then…

2) In Teams of 4…AMRAP for 20 min with Ath1 calling the Rotation:
Ath1 – 6x Sled Push 6m, return seated sled pull witgh Rope (35kg plus 35kg/35kg plus 15kg)
Ath2 – AMRAP Airbike (cal)
Ath3 – AMRAP Target Burpees (15.24cm)
Ath4 – AMRAP Box Step Over – Farmers Carry (22.5kgx2/15kgx2 at 61cm/51cm)
Ath5 – AMRAP Horizontal Ring Rows

Score = Total Reps

CFA LITE Options:
Sled 6m = 3 reps (18 reps/rnd)
Int1 – 22.5×2/15kgx2
Int2 – 22.5×2/15kgx2; 8 S-RD
Int3 – 20kgx2/12kgx2; RD (R/B) or 6 S-RD
Beg1 – 35kg, 15kg/35kg onl; 15kgx2/10kgx2; HLR; BSO (61/51cm); RR (1.5/1m)
Beg2 – Same sled; 10kgx2/7kgx2 at 51/41cm; RR (1/0.5m)
Beg3 – Same sled; 7.5kgx2/5kgx2 at 41/38cm; RR (0.5/0m)

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!

Class on Rope Climbs and D-Ball/Sandbag Cleans!!

_________________________________________

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 @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 – 031023

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 Alternating Devil’s Press (GTOH) – E2ndMon2ndM for Max Load (10 min, 5 Rnds – Max Day)

Scores = Max Load

CFA LITE Options:
Beginners – Keep loading so that great form is maintained

then…

2) FiPe Individuals Event 6 https://www.fittestinpe.com/workouts-2022-1 ..

6 Rounds For Time:

25 Double Unders
12 Toes To Bar
6 Alternating Devils Presses

TC – 9 min (but extended TC of 15 min)

Score = Time/TC (9min) plus 1 sec/rep missed

FiPE Scalings and LITE:
RX – 30/22.5kg DB
FiPe INT (Int2) – 22.5/15kg DB
FiPe SCALED (Beg1) – 15/10kg DB; HLR; SU
Beg2 – 15/10kg; HKR; SU
Beg3 – 15/10kg; K2C; SU
Teens – 15/10kg but DU; Masters – 22.5/10kg but DU

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 6h 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!