HAPPY WOMENS DAY!!!!!

 

Featured Image – This week we test the CrossFit Games Finals Age Group workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

 

 

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) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 090823 – WOMENS DAY

 

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

 

2023 CrossFit Games Age Group Finals https://games.crossfit.com/workouts/games/2023?division=18

 

Nb- Dress up today to celebrate National Women’s Day!

Nb- Reminder only 1x CrossFit Class at 8:30-9:30 ; BJJ 9:30–11:00.

 

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

 

1) Deadlift 1 – E2ndMon2ndM climb to a Max Day for 10 min (5 Rnds)

 

Score = Load (kg)

 

then…

 

2) 2023 CrossFit Games Masters Finals https://games.crossfit.com/workouts/games/2023?division=18 

PULLING POWER

3 rounds for time:

3 rope climbs (6m)
10 deadlifts (158kg/110kg)
42-foot (12.8m) sled pull (118kg/83kg)
126-foot (38.4m) sled push (118kg/83kg)

Time cap: 13 minutes

Score = Time/TC plus 1 sec/rep missed

 

LITE Options:
Sled is 35kg empty
Rx – 158/110kg
Level1 – 134/94kg; 112/78kg
Level2 – 126/88kg; 106/74kg
Level3 – 111/77kg; 103/72kg
Level4 – 107/75kg; 100/70kg
Int1 – 103/72kg; 3 RC; 95/65kg
Int2 – 95/66kg; 3x RC (3.7m); 90/60kg
Int3 – 87/61kg; 3x 2 Pull RC; 80/55kg
Beg1 – 71/50kg; 18 R-PU (Leg ass. or 9 R-Pulls- str); 70/50kg
Beg2 – 55/39kg; 9 R-Pulls (hips bend); 60/40kg
Beg3 – 40/28kg; 9 R-Pulls (hips, kns bend); 47/35kg

 

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!