ENTER OUR GAMES BOUND COMPETITION –

• IN-PERSON (Friday 17:30) and/or
• ONLINE (you have 1 week to get your testing completed)…

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER!

https://crossfitalgoa.com/games-bound-competition-2024/

 

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

 

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 @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 240624

 

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) Kipping Deficit HSPU 2 (Max Depth) – E90sOn90s for 6 Rnds (9 min)

Score = Depth in cm (1 Rep is 1cm)

 

LITE:

Rx and Int1,2 is Kipping Deficit HSPU

Int3 – is Kipping w a Riser (score is 1 and note riser height in notes, ensuring you select Int3)

Beg1 – Deficit with PPU (51cm)

Beg2 – Deficit with PPU (Ft on flr)

Beg3 – Deficit with PPU (Kns on 2 abm)

 

Then…

 

2) CFA/AFL NEW BENCHMARK … UNBROKEN to BROKEN  3:

60 C2W HSPU FT in the following manner…

1 set of Max Unbroken C2W HSPU

…then complete the rest of these but as  1 Wall Walk plus 1 C2W HSPU

 

TC = 15 min

 

Score = Time plus 1 sec/rep missed

 

LITE:

Rx line for C2W HSPU and Wall Walks – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m  ;

L1 – 50

L2(T2) – 45

L3 – 40

L4(T3) – 50 C2W (1/2 abm at 30cm)

Int1 – 45 C2W (1/2 abm at 30cm)

Int2 – 50 C2W (1/2 abm a 50cm)

Int3 – 50 C2W (2/3 abm at 50 cm)

Beg1 – 45 C2W (90cm 2/3 abm); 1/2WW (90cm)

Beg2 – 45 PPU (51cm/Flr); Box Walk from Push-up top hold to Piked Position

Beg3 – 45 PPU (Flr/2 abm kns); Worm walk

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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 6th 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/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!