Anrike “Kriek” in her ORP “Optimal Recovery Position”!!

_________________________________________

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 – 021023

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:
A) Rope Climbing – Leg Assisted and then Legless
B) Sandbag/Bumper Odd Objects Cleans

Score = For Quality

CFA/AFL Drills and Progressions:

See Itensity notes

then…

2) FiPe Individuals Event 5

https://www.fittestinpe.com/workouts-2022-1 …

For Time;

10-8-6-4-2 Sandbag Cleans
2-2-2-2-2 / 1-1-1-1-1 Legless Rope Climbs
6-6-6-6-6 Shuttle Sprints (7.62m)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

SB – use DBalls/Wall Balls or Sandbags outside or Band Bumpers together for an odd object

LITE:
Rx – 70kg Sandbag/50kg DBall; Females do 1-1-1-1-1 LL Rope Climbs (3,8m)
FiPe INTERMEDIATE/TEENS/MASTERS (Int2) – 12-12-12-12-12 DBall Cl (50/30kg); 2-2-2-2-2 / 1-1-1-1-1 Rope Climbs
FiPe SCALED (Beg1) – 12-12-12-12-12 DBall Cl (30/20kg); 6-6-6-6-6 Rope Pulls (Ly to stand – str legs/hips – no bend)
Beg2 – 12-12-12-12-12 DBall Cl (30/20kg); 6-6-6-6-6 Rope Pulls – Ly to stand (kns str)
Beg3 – 12-12-12-12-12 DBall Cl (20/10kg); 6-6-6-6-6 Rope Pulls – Ly to stand (bent kns/hips)

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!

Rodger on the Teams “East Cape Handtools Lifting Complex” 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 – 300923

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

Score = Load
NB – Improve on last week!
NB – From Rack

then…

2) Complete for Max Reps:

AMRAP 6:
5 Hang Power Snatches (60/45kg)
10 Handstand Push Ups
5 Burpee Box Jump Overs (76cm/61cm)

Rest 1 min hen

AMRAP 5 – same but HPS (50/40kg), 10 Strict HSPU

Rest 1 min

AMRAP 4 – same but HPS (40/30kg) 10 Deficit (15cm/9cm) HSPU

Score = Total Reps

LITE:
Int1 – 50/35kg, 8 HSPU – 45/30kg, 6 S-HSPU – 40/25kg, 6 Def HSPU (9/6cm); 61/51cm
Int2 – 50/35kg, 8 HSPU (1/2 abm) – 45/30kg, S-HSPU (1/2 abm) – 40/25kg, Def PU (Hand Rel 2x 15kg); 61/51cm
Int3 – 45/30kg, 8 HSPU (2/3 abm) – 40/25kg, S-HSPU (2/3 abm) – 40/25kg, Def PU (Hand Rel 2x 15kg); 61/51cm
Beg1 – 40/25kg, 14 PPU (Flr) – 35/20kg, 10 PPU (61/51cm) – 30/15kg, Def PU (Hand Rel 2x10kg); BSO 61/51cm
Beg2 – 35/20kg, 14 PPU (Flr) – 30/15kg, 10 PPU (61/51cm) – 25/15kg, Def PU (Hand Rel 2x10kg); BSO 51cm
Beg3 – 25/15kg, 14 PPU (Kns 2x abm) – 25/15kg, 10 PPU (Flr/4x abm) – 20/12kg, PU (Hand Rel); BSO 41cm

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!

Masasa on some banded Pistols – appropriately scaling to match her skill, strength and conditioning for this movement!

_________________________________________

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 – 290923

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

Score = Load
NB – Improve on last week!
NB – From Rack

then…

2) Complete for Max Reps:

AMRAP 6:
5 Hang Power Snatches (60/45kg)
10 Handstand Push Ups
5 Burpee Box Jump Overs (76cm/61cm)

Rest 1 min hen

AMRAP 5 – same but HPS (50/40kg), 10 Strict HSPU

Rest 1 min

AMRAP 4 – same but HPS (40/30kg) 10 Deficit (15cm/9cm) HSPU

Score = Total Reps

LITE:
Int1 – 50/35kg, 8 HSPU – 45/30kg, 6 S-HSPU – 40/25kg, 6 Def HSPU (9/6cm); 61/51cm
Int2 – 50/35kg, 8 HSPU (1/2 abm) – 45/30kg, S-HSPU (1/2 abm) – 40/25kg, Def PU (Hand Rel 2x 15kg); 61/51cm
Int3 – 45/30kg, 8 HSPU (2/3 abm) – 40/25kg, S-HSPU (2/3 abm) – 40/25kg, Def PU (Hand Rel 2x 15kg); 61/51cm
Beg1 – 40/25kg, 14 PPU (Flr) – 35/20kg, 10 PPU (61/51cm) – 30/15kg, Def PU (Hand Rel 2x10kg); BSO 61/51cm
Beg2 – 35/20kg, 14 PPU (Flr) – 30/15kg, 10 PPU (61/51cm) – 25/15kg, Def PU (Hand Rel 2x10kg); BSO 51cm
Beg3 – 25/15kg, 14 PPU (Kns 2x abm) – 25/15kg, 10 PPU (Flr/4x abm) – 20/12kg, PU (Hand Rel); BSO 41cm

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!

Sarah and Leigh-Anne on a “fun” Team workout!!

_________________________________________

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 – 280923

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) Handstand Walk RM or 10m – E90sOn90s for 9 min (6 Rnds, Max Distance in 1 attempt or Accumulate min of 10m)

Score = Distance (m) (1 Rep = 1 m)

CFA LITE Options:
On WW or WW v – (1 rep – 3 m – 3 reps)
Int1/2 – same
Int3 – same or Wall Walk
Beg1 – Half WW
Beg2 – 1 step WW
Beg3 – WormW

then…

2) Complete 3 Rnds of:

AMRAP 5:
10 Deadlifts (115kg/80kg)
10m Unbroken Handstand Walk
15 Pistols
15 C2B PU
10m Handstand Walk
20 Calorie Row

Rest 3 min bwn Rnds

Score = Total Reps (Total time 21 min)

Divisions (and LITE):
Row sub – 20/16kg SDHP
Int1 – HSW 8m in 1m incr; 95/67kg; 12 C2B PU; 13 Pist.
Int2 – HSW 6m in 1m incr; 80/55kg; 10 C2B PU; 10 Pist.
Int3 – HSW 5m in 1m incr or 2 WW; 70/50kg; 8 C2B PU; Banded Pist. (P)
Beg1 – 2 Half WW; 60/40kg; 10 C2B PU (P/G); Box Pist. At Hor
Beg2 – 1 step WW; 50/32kg; RR (1/0.5m); Lunge (alt step)
Beg3 – WormW; 40/25kg; RR (0.5/0m); Static Lunge

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!

Thuba and Sunny on Yoke Carries with Lauren and Andy on Vault 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 @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 – 270923

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 – C2W-HSPU 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 – PPU Std – Hands, feet, head must stay inside 1m x 1m square (abmat must also be within 1m x 1m)

CFA Lite Options:
Int1 – hands 50cm
Int2 – 1/2 abm hands 50cm
Int3 – 2/3 abm hands 50cm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns 2x abm)
Beg3 – PPU (Kns 2x abm)

Then…

2) In Teams of 4…AMRAP for 16 min with Ath1 calling the Rotation
Ath1 – 3x Sled Push 6m, return 6m (high bar, low bar) (35kg plus 35kg/35kg plus 15kg)
Ath2 – AMRAP DB alt. Snatch (22.5kg/15kg)
Ath3 – AMRAP T2B
Ath4 – AMRAP Box Jump Over (61cm/51cm)

Score = Total Reps

CFA LITE Options:
Sled 6m = 3 reps (18 reps/rnd)
Int1 – 22.5/15kg
Int2 – 22.5/15kg; 8 S-RD
Int3 – 20/12kg; RD (R/B) or 6 S-RD
Beg1 – 35kg, 15kg/35kg onl; 15/10kg; HLR; BSO (61/51cm)
Beg2 – Same sled; 10/7kg; HKR; BSO (51c/41m)
Beg3 – Same sled; 7.5/5kg; 1 leg HKR or Seated K2C; BSO (41/30cm)

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!

Tracy working hard on Yoke Carries!!!!!!

_________________________________________

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 – 260923

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) Power Snatch, Snatch – E90sOn90s for 6 Rnds (9 min, Max Day)

Scores = Max Load
NB – All Squat Snatches

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

then…

2) AMRAP the following Intervals…

AMRAP 5:
4 Squat Cleans
4 Ring Muscle Ups
4 Clean & Jerks
4 Ring Muscle Ups
4 Clusters

Rest 2 min

AMRAP 4:
4 Squat Cleans
4 Ring Muscle Ups
4 Clean & Jerks
4 Ring Muscle Ups
4 Clusters

Rest 2 min

AMRAP 3:
4 Squat Cleans
4 Ring Muscle Ups
4 Clean & Jerks
4 Ring Muscle Ups
4 Clusters

BB – 85kg/55kg

Score = Total Reps

LITE:
Int1 – 70/45kg; 4 B-MU
Int2 – 65/42kg; 4 B-MU (B/P) or 8 C2B
Int3 – 60/40kg; 4 B-MU (P/G) or 6 C2B
Beg1 – 40/30kg; 6 PU (P/G)
Beg2 – 30/20kg; 6 RR (1/0.5m)
Beg3 – 25/15kg; 6 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 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!

Sean on Box Vault 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 @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 – 250923

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

RX, LITE and HOME WOD

Heritage Day – Reminder 1x Class 8:30 – 9:30 and BJJ Class 9:45

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

1) KB(x2) Thrusters 2, Shoulder To Overhead 3 – E90sOn90s for 9 min (6 Rnds, Max Day)

Score = Max Load

CFA LITE Options:
Keep loading so that great form is maintained
Beginners – use DB if needed

then…

2) For Time:
60 Jumping Alt lunges
27 Kettlebell Hang Clean and STOH
21 Kettlebell Front Squats
15 Kettlebell Thrusters
1.5km Run
63 Wall Balls (13.6kg/9.1kg)
60 Jumping Alt lunges

TC – 28 min

Score = Time/TC plus 1 sec/rep missed

KB – 24kgx2/16×2

LITE:
Rx – 24kgx2/16×2; WB 10ft/9ft
Int1 – 20kgx2/12kgx2; 9.1/6.3kg 10ft
Int2 – 16kgx2/12×2; 9.1/6.3kg 10ft
Int3 – 24kgx1/12kgx1; 9.1/6.3kg 10ft
Beg1 – 16kgx1/12kgx1; 6.3/4.5kg 10ft, Run 1.2km, 40 Lunge (step)
Beg2 – DB 10kgx1/7kgx1; 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 30 Lunge (step), Run 1km
Beg3 – DB 7.5kgx1/5kgx1; 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, 30 Static Lunge, Run 800m

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!

More Broad Jumps … Leigh-Anne and Deon on the final event (in class) of the team #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 – 230923

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 130902 / 210908
CF HQ tips (including some adaptive athlete tips)

https://www.crossfit.com/essentials/workout-tips-for-210908

Christine – 3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps (51cm)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

CFA LITE Options:
Row sub – 50 SDHP 20/12kg (from B1 to B3 use DB H-B loads)
HB sub – DB/KB/BP 25kg/15kg – 30 DL
BJ – Broad Jump sub (1,24m/1m)
Int1 – 90% BW; 22.5/15kg
Int2 – 85% BW; 22.5/15kg
Int3 – 80% BW; 20/12kg
Beg1 – 60% BW; 15/10kg; BJ (51/41cm) or BJ (1/0.8m)
Beg2 – 50% BW; 12/8kg; BSup (41cm) or BJ (0.8/0.5m)
Beg3 – 40% BW; 8/5kg; BSup (30cm) or BJ/B-Step (0.6/0.4m)

then…

2) Tabata the following with a BB 45kg/30kg:

a) Push Jerk

Rest 1 min…

b) Power Clean

Rest 1 min

c) Thruster

Score = Total Reps

CFA LITE Options:
Int1 – 45/30kg
Int2 – 40/25kg
Int3 – 35/20kg
Beg1 – 30/15kg
Beg2 – 20/12kg
Beg3 – 15/8kg

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 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!

More Broad Jumps … Leigh-Anne and Deon on the final event (in class) of the team #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 – 220923

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 130902 / 210908
CF HQ tips (including some adaptive athlete tips)

https://www.crossfit.com/essentials/workout-tips-for-210908

Christine – 3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps (51cm)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

CFA LITE Options:
Row sub – 50 SDHP 20/12kg (from B1 to B3 use DB H-B loads)
HB sub – DB/KB/BP 25kg/15kg – 30 DL
BJ – Broad Jump sub (1,24m/1m)
Int1 – 90% BW; 22.5/15kg
Int2 – 85% BW; 22.5/15kg
Int3 – 80% BW; 20/12kg
Beg1 – 60% BW; 15/10kg; BJ (51/41cm) or BJ (1/0.8m)
Beg2 – 50% BW; 12/8kg; BSup (41cm) or BJ (0.8/0.5m)
Beg3 – 40% BW; 8/5kg; BSup (30cm) or BJ/B-Step (0.6/0.4m)

then…

2) Tabata the following with a BB 45kg/30kg:

a) Push Jerk

Rest 1 min…

b) Power Clean

Rest 1 min

c) Thruster

Score = Total Reps

CFA LITE Options:
Int1 – 45/30kg
Int2 – 40/25kg
Int3 – 35/20kg
Beg1 – 30/15kg
Beg2 – 20/12kg
Beg3 – 15/8kg

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 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!

Head Judge Lawrence and judge Keri, both keeping a watchful eye over “Gooi Rooi’s” JP, on Handstand Walking at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 210923

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

Score = Load
Improve from last week!
NB – From Rack

then…

2) AMRAP 14 min:
10 C2B Pull-ups
10 T2B
10 OHS (65kg/40kg)

Score = Total Reps

LITE Options:
Int1 – 8 C2B, 8 T2B, 55kg/33kg
Int2 – 7 C2B, 7 T2B, 50kg/30kg
Int3 – 7 PU, 7 T2B, 45kg/27kg
Beg1 – 7 PU (P/G), 10 HLR, 40kg/25kg
Beg2 – 10 RR (1/0.5m), 10 HKR, 30kg/20kg
Beg3 – 10 RR (0.5/0m), 10 K2C, 20kg/12kg

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!