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 – 250923

 

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) Cluster, Thruster – E2ndMon2ndM for 10 min (5 Rnds, Max Day)

 

Score = Max Load

I.e. 2 reps… BB taken from floor

 

LITE:
Beg1/2/3 – Power Clean, Thruster, Thruster

 

Then…

 

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

ECHO THRUSTER FINAL

For time – 21-18-15 of:
Echo Bike calories or Sub with S-Run (21-15-9 x 7.62)
Thrusters (52kg/38kg)-(43kg/61kg)-(47kg/70kg)

Then,

20m Overhead Walking Lunge (47kg/70kg)

 

Time cap: 10 min for Benchmark (but Extended TC – 15 min)

Score = Time/TC plus 1 sec/Rep missed

 

LITE Options:
S-Run sub is with 1 hand touch, 2 ft over line
Rx – 52/38kg; 61/43kg ;70/47kg
L1 – 47/34kg; 55/40kg ;63/42kg
L2 – 42/30kg; 50/35kg ;57/38kg
L3 – 38/28kg; 45/30kg ;50/35kg
L4 – 35/25kg; 40/28kg ;46/30kg
Int1 – 30/22kg; 35/25kg ;40/28kg
Int2 – 25/20kg; 30/20kg ;35/23kg
Beg1 – 20/15kg; 25/18kg ;30/20kg
Beg2 – 18/13kg; 20/15kg ;25/16kg
Beg3 – 15/10kg; 17/12kg ;20/13kg

 

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!