ENTER OUR GAMES BOUND COMPETITION (2 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 – 050724
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) Turkish Get-Ups 2 – E2ndMon2ndM for 10 min (5 Rnds, Max Day)
Score =Load
2 Reps – 1 on left and 1 on Right (in order)
Suggestion – start with weaker side 1st
Then…
2) In groups of 3, AMRAP 12 min (2 Rnds) of:
Min 1, 2: AMRAP Turkish Get-ups (22.5kg/15kg)
Min 3,4: AMRAP DB Thrusters (22.5kgx2/15kgx2)
Min 5,6: AMRAP Shuttle Run (7.62m)
Score = Total Reps
1 length (7.62m) is 1 Rep
LITE:
Use single or double as prescribed
Int1/2 – Same
Int3 – 20/12kg
Beg1 – 15/10kg
Beg2 – 10/7kg
Beg3 – 7.5/5kg
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!
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