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 – 220723

 

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 Clean, Rear Rack Bar, Rear Rack Jerk, OHS

 

Score = Climb to a Max Day

 

LITE Options:
Keep loading so that great form and safety is maintained!

 

then…

 

2) Event 6 of 2016 Regionals – Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals/2016)

For time:
1,000-m bike (Class Sub with 400 m run)
100-ft. handstand walk (33 m)
10 overhead squats (102kg/70kg)
500-m row (Sub with 50 SDHP – 20kg/13kg)
50 burpee box jump overs (40 reps- 30.5cm/15.25cm, 10 reps- 61cm/30.5cm), (1m wide) Must clear the Box!
5 overhead squats

 

Time cap – 16:00.

Score = Time/TC plus 1 sec/rep missed
*The box must be moved after every 5 reps. For men, the first 40 reps will be done over a 12-inch box (30.5cm) and the last 10 reps over a 24-inch box (61cm). For the women, the first 40 reps will be done over a 6-inch box (15.25cm) and the last 10 reps over an 18-inch (45 cm) box.

 

LITE Options:
Int1 – 90/60kg, 20 BBF Bps 30 BBJO (31/15cm) clear; 25m HSW
Int2 – 80/55kg, 30 BBF Bps 20 BBJO (31/15cm) clear; 20m HSW
Int3 – 70/50kg, 40 BBF Bps 10 BBJO (31/15cm) clear;  15m HSW or 10 WW
Beg1 – 50/30kg, 40 BBF Bps, 10 Bp BSO (61/51cm), 10 Half WW, 50 SDHP (16/12kg)
Beg2 – 30/20kg, 40 BBF Bps, 10 1 Step WW, 50 SDHP (12/8kg)

 

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 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!