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!!!!!!

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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 – 240923

 

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)
a) Practice – Parallel Bar Traverse with piroutteMovements and setup below
b) Practice – DU and Heavy Rope DU
c) Practice – Seated Sled Pull

Score = For Quality

then…

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

PARALLEL-BAR PULL

8 rounds for time:
Down-and-back P-bar traverse
30 heavy-rope double-unders
1 section hand-over-hand sled pull (156kg/131kg)

 

Time cap: 15 minutes

Score = Time/TC plus 1 sec/Rep missed

 

LITE Options:
Seated Sled pull – block feet
P-Bar Trav. includes 1x piroutte
Parallel Bars – dims – 3.5 m long, 2m high, 42 cm apart
Replicate w Box set-up (5 x 76cm long, 2 boxes high 122cm) or (2x 76cm long, 2 boxes high 122cm)
Replicate w Dips bars (50cm long is 7 lengths on dips bars)
Loads in sled (EXCLUDES sled of 35kg)
NB – If no heavy rope – double the Skips I.e. 60 DU
M – Sled 35kg plus 156kg
W – Sled 35kg plus 131kg
Rx – 156/131kg
Level1 – 148/104kg
Level2 – 140/98kg
Level3 – 137/96kg
Level4 – 133/93kg
Int1 – 125/87kg; 25 Heavy DU
Int2 – 117/82kg; 21 Heavy DU
Int3 – 109/76kg; 17 Heavy DU
Beg1 – 94/66kg; 60 SU
Beg2 – 78/55kg; 50 SU
Beg3 – 62/44kg; 40 SU

 

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 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!