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 – 231024
Reminder to view the home-based pdf for full mat standards and coaching for those training at home!
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Repeat and progress on last week … Strict HSPU – Repetition Maximum (RM) attempt E90sOn90s for 9 min (6 Rnds)
Score = Total Reps
LITE:
Int1 – S-HSPU
Int2 – S-HSPU (1/2 abm)
Int3 – S-HSPU (2/3 abm)
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns)
Beg3 – PPU (kns)
then…
2) East Cape Champs – ECC 2018 (https://eastcapechamps.co.za/2019-workouts/)
RX Events 5 The Fitness Network Finals
Complete the following FT…
Complete 9-6-3 of:
Burpee Vault BJO (122cm/102cm)
Thrusters (60kg/40kg)
Then…
3 Rnds of:
2 Legless Rope Climbs (2.7m) – (Sitting feet off floor)*Women – leg assisted
1 x 9m Sled Push – low handle (30kg Added Load 90kg/50kg)
TC = 7 min (Extended TC 12 min)
Score = Time/TC plus 1 sec/rep missed
INTERMEDIATE Events 5 The Fitness Network Finals
Complete the following FT…
Complete 9-6-3 of:
Burpee Vault BJO (122cm/102cm)
Thrusters (50kg/32kg)
Then…
3 Rnds of:
2 Rope Climbs (2.7m) – (Sitting feet off floor)
1 x 9m Sled Push – low handle (30kg Added Load 70kg/40kg)
TC = 7 min (Extended TC 12 min)
Score = Time/TC plus 1 sec/rep missed
BEGINNER Events 5 – The Fitness Network Finals
Complete the following FT…
Complete 9-6-3 of:
Burpee Vault BJO (76cm/61cm)
Thrusters (30kg/18kg)
Then…
3 Rnds of:
6 Rope Pulls – Lying to standing (legs straight)
1 x 9m Sled Push – high handle (30kg Added Load 70kg/40kg)
TC = 7 min (Extended TC 12 min)
Score = Time/TC plus 1 sec/rep missed
Note – Sled Loads above include the 35kg sled (I.e. men Beg 70kgless 35kg sled is add 35kg)
LITE:
Beginner – Beg1 (bbvo- climbing allowed)
Beg2 – Bbvo – Climbing or bum spin allowed; 25/15kg; 6 Rope Pulls – Lying to standing (hips bent); Sled (35kg plus 20kg/Empty sled)
Beg3 – Climbing or bum spin allowed; 20/12kg; 6 Rope Pulls – Lying to standing (kns/hips bent)
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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