Featured Image – A beach event at the 2018 ECC! If you are keen to signup as a volunteer or judge at this years DVSN ECC, please message Dave directly on what’s app at 0784517637.

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) – Closed but we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

Late Registration Closes (No Shirt) – 5 November at 24:00 – we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

 

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

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)  

#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 – 291024

 

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) Progress on last weeks C2B Kipping PU…

Kipping C2B Pull-ups RM – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Reps

RM – 1 attempt at a maximum number of reps

 

LITE:

Int1/2/3: Same Rx

Beg1 – C2B PU (P/G)

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5m/0m)

 

Then…

 

2) Power Clean EMOM the following for Max Load:

EMOM 1,2,3 min – 3 Power Cleans

EMOM 4,5,6 min – 2 Power Cleans

EMOM 7,8,9,10 min – 1 Power Clean

 

Score = Sum of heaviest Lifts for each Rep Range (I.e. heaviest 3 – 50kg, 2 – 70kg, 1 – 90kg then score is 50 + 70 + 90 – 210kg)

 

LITE:

Keep loading so that great form is maintained

 

then…

 

3) RX – Event 3 “Diane’s cousin”

NB Coaches …

Nb – you can simply do in teams of 2 and complete 1 heat!

Please scale accordingly for pacing reasons

EXTENDED TC FOR CLASS OF 10 min

See Notes and LITE at end!

 

Order (M1 & F1 then M2 & F2)
M1 & F1 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

 

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

 

Then…

 

M2 & F2 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

 

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

 

INTERMEDIATE – Event 3 “Diane’s Cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
HSPU (Men – 1 abmat/ Women – 2 abmats) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (60kg/40kg)

 

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

 

Then…

 

M2 & F2 Complete 21-15-9 of the following FT:
HSPU (Men – 1 abmat/ Women – 2 abmats) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (60kg/40kg)

 

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

 

BEGINNER – Event 3 “Diane’s Cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
Synchro Push-ups (Men – feet/ Women – kneeling)
Synchro Power Cleans (50kg/30kg)

 

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

 

Then…

 

M2 & F2 Complete 21-15-9 of the following FT:
Synchro Push-ups (Men – feet/ Women – kneeling)
Synchro Power Cleans (50kg/30kg)

 

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

Score = Time (Couplet 1 plus 2)/TC plus 1 sec/rep missed (on both/either couplets)

 

You can tag your gender partner to complete your movement, complete 5 bps after your attempt, swop. Do every time break ; Partner HS Hold to work on HSPU

 

LITE Options:

Int1 – HSPU (1/2 AbM), 60/40kg

Int2 – 57/37kg ; Int3 – HSPU (2/3 AbM), 53/33kg)

Beg1 – PU (ft/k), Piked Hold, 50/30kg

Beg2 – 40/25kg

Beg3 – 30/15kg

IF ALONE – 1/2 HSPU (HS hold time takes for HSPU), PC as is. (Note you did alone)

 

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!