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 – 221024

 

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) ECC 2022 (https://eastcapechamps.co.za/2022-workouts/ )

RX / INTERMEDIATE / BEGINNER – Event 3 – Rebel’s Biathlon

 

A) FT:

4km Row – 1km intervals by each Athlete

B) AMRAP 4x 4 min intervals (4 min/athlete) of:

7m Shuttle Run

 

TC – 16 min

 

Score A = Time (Time/TC plus 1sec/10 meters missed)

Score B = Sum of 4 athletes Reps

 

Notes:

A & B take place simultaneously. Choose your Athlete orders wisely!

Athletes must stop Rowing as the 1 km interval ends, before swopping! If not, 5 Burpee penalty before next athlete starts rowing!

Both feet behind start and finish line for each Rep! NO hand touching on floor required.

 

LITE:

Class Sub for Row is SDHP:

SDHP RX – 24kg/16kg

SDHP INT – 20/12kg

SDHP BEG – 16/10kg

Beg2 – 12/8kg and Beg3 – 8/5kg

then…

 

2) Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

 

Tabata the following:

A) Double Under Crossovers

1 min Rest

B) Wall Walks

1 min Rest

C) DU

 

Score = Total Reps

14 min

 

LITE:

Int3 – SU CO, WW, DU

Beg1 – SU CO, Half WW, DU (yes DU attempts)

Beg2 – SU CO, 1 Step WW, SU

Beg3 – SU, Worm Walks, 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!