Featured Image – Over the next week we test the rest of 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!!!!!!
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)
@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 – 210823
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
1) Practice Bar Muscle-ups
Score = For Quality
2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2
3 rounds for time:
12 bar muscle-ups
21 dumbbell snatches (22,5kg/15kg)
Time cap: 11 minutes
Extended CFA class cap – 20 min
Score = Time/TC plus 1 sec/rep missed
Rx – DB 22.5/15kg
L2 – 10 B-MU
L4 – 8 B-MU
Int1 – 6 B-MU
Int2 – 20/15kg, 8 B-MU (R/B)
Int3 – 20/12kg, 8 B-MU (P/G)
Beg1 – 15/10kg, 12 PU (P/G), 12 PU/Kns up, Ts dwn
Beg2 – 10/7kg, 12 RR (1/0.5m), 12/8 Kns up, Ts dwn
Beg3 – 300m Run, 7/5kg, 12 RR (0.5/0m), 8 Kns up, Ts dwn/12 PU(kns)
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 email@example.com for details & fees.
Dave has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6h in 2023 (45-49 yrs). 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!