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
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)
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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
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.
1) Deadlift 1 – E2ndMon2ndM climb to a Max Day for 10 min (5 Rnds)
Score = Load (kg)
2) 2023 CrossFit Games Masters Finals https://games.crossfit.com/workouts/games/2023?division=18
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
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
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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!