Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – 1-31 July 2023
Late Registration (no shirt, unless we have extras) 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

 

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

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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 – 050623

 

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) CrossFit HQ WOD – Thursday 230629 / 200728

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

♀ 35-lb DBs (2x 15kg) ♂ 50-lb (2x 22.5kg) DBs

Scaling:
This quick workout will challenge your shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

 

AFL/CFA LITE Options:
Int1 – 20kgx2/12kgx2
Int2(CFHQ Int) – 15kgx2/10kgx2
Int3 – 15kgx2/10kgx2; 30 DU
Beg1 – 10kgx2/7.5kgx2; 40 SU
Beg2(CFHQ Beg) – 7.5kgx2/5kgx2; 40 SU
Beg3 – 7kgx2/2.5kgx2; 30 SU

 

then…

 

2) Accumulate the following Hold times and Run Distance, mixing as needed:
2 minutes of L-sit hold
4 minutes of handstand hold
100x 7.62m Shuttle Run

Break up the work as needed.
1 Rep i 1 length (7.62m)

 

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

 

AFL/CFA LITE:
Int1 – same Rx
Int2 – Weak L-sit
Int3 – 1 Legged L-sit
Beg1 – Tuck Sit; 3 min HS Hold; 100 S-Run
Beg2 – 1 Legged Tuck sit (alt.); Piked Hold 61/51cm; 90x S-Run
Beg3 – FrontB; Piked Hold (Flr); 80x S-Run

 

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 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 and 5th in 2019. 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!