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/

_________________________________________

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 – 120723

 

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 – EMOM 7 (Build to Max Day)

 

Score = Load

 

AFL/CFA LITE:
Keep loading so that great form is maintained!

 

then…

 

2) Open Workout 23.3

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2022#workoutDescription

CrossFit Games – Open Workout 23.3 https://games.crossfit.com/workouts/open/2023/3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀65 lb, 95 lb, 125 lb, 155 lb
♂95 lb, 135 lb, 185 lb, 225 lb

 

Score = Time OR Total Reps if not completed (Itensity – Time plus 1 sec/rep missed)

The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms for the
snatches are 15 kg (35 lb), 20 kg (45 lb), 25 kg (55 lb), 29 kg
(65 lb), 34 kg (75 lb), 38 kg (85 lb), 43 kg (95 lb), 52 kg (115
lb), 56 kg (125 lb), 61 kg (135 lb), 70 kg (155 lb), 83 kg (185
lb), and 102 kg (225 lb).

 

TEST VARIATIONS and CFA LITE:
Rx’d (16-54)
♀ Snatch- 65, 95, 125, 155 lb
♂ Snatch- 95, 135, 185, 225 lb

Scaled (16-54) (Beg1)
♀ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 45, 65, 75, 85 lb
♂ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 65, 95, 115, 135 lb

Teenagers 14-15
♀ Snatch- 45, 65, 75, 85 lb
♂ Snatch- 65, 95, 115, 135 lb

Scaled Teenagers 14-15, Scaled Masters 55+ (Beg2)
♀ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 35, 55, 65, 75 lb
♂ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 45, 65, 85, 95 lb

Masters 55+ (Int3)
♀ Wall walks, double-unders, kipping handstand push-ups,
snatch- 45, 65, 75, 85 lb
♂ Wall walks, double-unders, kipping handstand push-ups,
snatch- 65, 95, 115, 135 lb

 

TEST VARIATIONS and CFA LITE:
Rx’d (16-54)
Snatch- 43-61-85-102kg / Snatch- 29-43-56-70kg ;

Scaled (16-54) (Beg1)
Scaled WW, SU, HR push-ups, snatch- 29-43-52-61kg / Scaled WW, SU, HR push-ups, snatch- 20-29-34-38kg

Teenagers 14-15
Snatch- 34-43-52-61kg / Snatch- 20-29-34-38kg

Scaled Teenagers 14-15, Scaled Masters 55+ (Beg2)
Scaled WW, SU, HR push-ups, snatch- 20-29-38-43kg / Scaled WW, SU, HR push-ups, snatch- 15-25-29-34kg

Masters 55+ (Int3)
WW, DU, HSPU, snatch- 29-43-52-61kg / WW, DU, HSPU, snatch- 20-29-34-38kg

NB – Please see the games.crossfit.com movem,ent standards…
NB – Wall Walk markings and Stds:
Mark a tape line to designate the start/finish line.
Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
– The tape line placed 10 inches from the wall must be 30 inches in length and NO WIDER than 2 inches.

 

23.3 Foundations (Beg3)
For time:
5 bear crawls
50 jumping jacks
15 snatches
5 bear crawls
55 jumping jacks
12 snatches
5 bear crawls
60 jumping jacks
9 snatches
5 bear crawls
65 jumping jacks
6 snatches

♀35 lb* 15kg
♂45 lb* 20kg

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches.

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

 

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!