ENTER OUR GAMES BOUND COMPETITION (5 Days Left) –

• 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/

 

Our Next Games Bound Fundraiser event is the Music Trivia on 13 July 2024…

Join in on the FUN…please find all the details in the ⬇️ poster & link here ⬇️ 

https://crossfitalgoa.com/music-trivia-fundraiser-2024/

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 – 010724

 

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) Complete the following – Week 3 Progressions:

Front Squat 3-3-3- E2ndMon2m for 6 min (80% 1RM)

Front Squat 10 – E2ndMon2m for 2 min (60% 1RM)

Front Squat 20 – E2ndMon2m for 2 min (45% 1RM)

 

Score = Sum of 3 Max Loads

Nb – If you missed week 1 or 2 then start there on those %’s

LITE:

Keep loading so that great form is maintained

Then…

 

2)  CrossFit HQ WOD – Thursday 230629 / 200728

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-unders

♀ 35-lb DBs (2x 15kg) ♂ 50-lb (2x 22.5kg) DBs

 

Scaling:

This quick workout will challenge your shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

 

LITE:

Int1 – 20kgx2/12kgx2

Int2(CFHQ Int) – 15kgx2/10kgx2

Int3 – 15kgx2/10kgx2; 30 DU

Beg1 – 10kgx2/7.5kgx2; 40 SU

Beg2(CFHQ Beg) – 7.5kgx2/5kgx2; 40 SU

Beg3 – 7kgx2/2.5kgx2; 30 SU

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!