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 – 180723

 

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) 2x DB OH Walking Lunge 3 steps each leg – E90Son90s for 9 min (In 6 Rnds, Build to a Max Day)

 

Score = Max Load

 

LITE Options:
Keep loading so that great form is maintained! Shoulder niggles adjust to Front Rack or Farmers Walk positioning!

 

then…

 

2) For time:
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
21 DB Lunges (Farmers Walk grip 22.5kgx2/15kgx2)
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
27 DB Lunges (Front Rack 22.5kgx2/15kgx2)
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
33 DB Lunges (OH 22.5kgx2/15kgx2)

 

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

 

LITE Options:
Int1 – 22.5kgx2/15kgx2; 6 M-up, 15m HSW (over 25kg)
Int2 – 22.5kgx2/15kgx2; B/M-up (B/P), 10m HSW
Int3 – 20kgx2/12kgx2; Jumping B/M-up, 10m HSW or 5 WW
Beg1 – 15kgx2/10kgx2; PU (P/G), RD (P/B), 5 Half WW
Beg2 – 10kgx2/7kgx2; RR (1m/0.5m), Seated P/D (Bnt), 5x 1 Step-WW
Beg3 – 7kgx2/5kgx2; RR (0.5m/0m), Seated P/D (Str), 5x 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 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!