Featured Image – Over the next 2 weeks we test the CrossFit Games Finals Individual 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!!!!!!

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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 – 180823

 

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) 20 min Practice Sandbag Cleans to Shoulder with SB squats (outside in courtyard)
or
BB to back rack from floor if using a BB!

 

Score = For Quality

If you need a heavier SB… band them together

 

Then…

 

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

Adapted SKI-BAG… for CrossFit Algoa class…

 

PULL-UP-SKI BAG

For time:
40 Kipping Pullups
30 Sandbag squats (90kg/56kg)
30 Kipping Pullups
20 Sandbag squats (90kg/56kg)

 

Time cap: 6 minutes (Benchmark time at TC but continue until you finish w an extended cap of 12 min if needed)

Score = Time/TC plus 1 sec/Rep missed

 

LITE Options:
Sandbag sub – You can use a singke DB/KB/Bumper/D-ball/Med ball or use a BB and do Back Squat from floor but on heavier loading below (ie. Transition front to back rack)
RX SB 90/55kg BB sub 100/60kg
L2 – SB 80/52kg / BB sub 90/55kg
Int1 – 36,26 PU; SB 70/50kg / BB sub 80/52kg
Int2 – 34,24 PU; SB 65/45kg / BB sub 70/50kg
Int3 – 32,22 PU; SB 60/40kg / BB sub 65/45kg
Beg1 – 40,30 RR (0.5/0m); SB 45/30kg / BB 55/35kg
Beg2 – 35,25 RR (0/-0.5m); SB 30/20kg / BB sub 40/25kg
Beg3 – 30,20 RR (-0.5/-1m); SB 25/15kg / BB sub 30/20kg

 

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!