SIGN-UP FOR OUR DVSN EAST CAPE CHAMPS …FIND ALL THE DETAILS BELOW ⬇️⬇️⬇️⬇️⬇️
Our 7th annual DVSN East Cape Champs (ECC) for 2024 is set for 15-17 November 2024.
The event will feature traditional workouts programmed by 7x CrossFit Games athlete, @daveleveysa – that hold true to our sport.
DATE:
15 Nov (Individuals) and 16, 17 Nov (Teams) 2024
VENUE:
CrossFit Algoa / AFL Training Facility / Plus ? – 23A Frank Street, Port Elizabeth, South Africa
REGISTRATION:
Opens – 25 August 2024
Early Bird Registration Closes (Shirt) – Extended to 24 October at 24:00.
Late Registration Closes (No Shirt) – 5 November at 24:00
FORMAT:
Individuals (15 November 2024 – Friday)
Teams (16, 17 November 2024 – Saturday and Sunday)
For more info go to: https://eastcapechamps.co.za/ (Link in bio)
To Registers: https://eastcapechamps.co.za/registration/
Event Format: https://eastcapechamps.co.za/event-format/
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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
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Alternatively call us on: 0784517637 (adults & kids)
#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth
ONLINE WHITEBOARD/COACHING – 211024
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) Snatch (Squat) 1 -2 Reps -EMOM 8 min (build to 80-85% of your predicted 1 RM Snatch below)
Score = Load (heaviest for 1 Rep)
LITE:
Keep loading so that great form is maintained!
Then…
2) East Cape Champs – ECC 2018 (https://eastcapechamps.co.za/2019-workouts/)
RX Events 3 & 4
Event 3:
2:00 min – Max Snatch (squat) (Force USA Weight vest 9.1/6.3kg)
*Power Snatch, Overhead Squat Allowed
Score = Load
Event 4:
Heavy Mary meets Light Linda…
In a Weight vest (9.1/6.3kg) complete 3 RFT of:
9 Deadlift (60kg/35kg)
9 Clean (squat) (60kg/35kg)
9 Bench Press (60kg/35kg)
5 HSPU
10 Pistols
15 Pull-ups
TC = 11 min
Score = Time/TC plus 1 sec/rep missed
INTERMEDIATE Events 3 & 4
Event 3:
2:00 min – Max Snatch (squat)
*Power Snatch, Overhead Squat Allowed
Score = Load
Event 4:
Heavy Mary meets Light Linda…
Complete 3 RFT of:
9 Deadlift (55kg/30kg)
9 Clean (squat) (55kg/30kg)
9 Bench Press (55kg/30kg)
5 HSPU (M – floor/ W – 1 Abmat)
10 Box Step Ups (61cm/51cm with 24kg/16kg KB)
10 Pull-ups
TC = 11 min
Score = Time/TC plus 1 sec/rep missed
BEGINNER Events 3 & 4
Event 3:
2:00 min – Max Snatch (squat)
*Power Snatch, Overhead Squat Allowed
Score = Load
Event 4:
Heavy Mary meets Light Linda…
Complete 3 RFT of:
9 Deadlift (40kg/25kg)
9 Clean (squat) (40kg/25kg)
9 Bench Press (40kg/25kg)
5 Push-ups (M – feet floor/ W – kneeling)
10 Lunges
15 Ring Rows (1m/0.5m)
TC = 11 min
Score = Time/TC plus 1 sec/rep missed
LITE:
ECC Int – Int1 55/30kg, Box Step Ups (61cm/51cm with 24kg/16kg KB or 6 Pistols, 10 PU
Int2 – Ass. Pistols (band/hold object lightly); 8 PU, HSPU (1/2 abm)
Int3 – 50/28kg, 6 PU, HSPU (2/3 abm), Pistols (bench-hip crease just below Hor)
Beg1 – 45/27kg, PU (P/G), PPU (61cm/Flr), Pistol (bench-hip crease just above Horiz)
ECC Beg – Beg2 40/25kg, 5 Push-ups (Ts/Kns), 10 Lunges, RR (1/0.5m)
Beg3 – 30/17kg, 7/5 Kneeling Piked PU (2 abm), static Lunges, RR (0.5/0m)
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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