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/

 

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 – 220724

 

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

 

CFHQ Workout of the Day – 210309

CrossFit HQ Tips https://www.crossfit.com/essentials/workout-tips-for-210309

7 Rounds FT of:

15 GHD sit-ups

15 Back extensions

10 Thrusters

10 Clean and Jerks

61kg/43kg (♂ 135 lb./♀ 95 lb.)

 

TC – 32 min

Score = Time/TC plus 1 sec/rep missed

 

Scaling:

Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds.

Newer athletes should reduce the total volume and avoid the GHD.

 

CFA LITE Options:

Home-Based – RX – 14 Thr and 16 CJ 25kg/15kg

Back Ext Sub – 15 Good Mornings (use DB/KB H-B loads)

GHD SU sub – 15 W-Sit-up (use DB/KB H-B loads)

Int1 – 55/36kg; 22.5/15kg; 12 GHD SU or 15 W-SU; 12 BkExt or 15 GM

Int2 (CFHQ Int) – 53/34kg; 22.5/15kg; 10 GHD SU or 15 W-SU; 10 BkExt or 15 GM

Int3 – 50/32kg; 20/12kg; 8 GHD SU or 15 W-SU; 8 BkExt or 15 GM

Beg1 – 45/30kg; 15/10kg; 15 W-SU; 15 GM

Beg2 – 35/22kg; 12/8kg; 10 W-SU; 10 GM

Beg3 (CFHQ Beg) – 25/17kg; 8/5kg; 10 Sit-ups, 10 BW GM, 7 Thr, 7 Cl,PP

 

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!