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

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#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 – 311024

 

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 weeks Strict HSPU… Kipping 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 2019 (https://eastcapechamps.co.za/2019-workouts/)

Coaches NOTE – make teams of 2 and the pair DOES BOTH WORKOUTS BELOW!

RX Event 8 & 9 (Itensity Finals):

In Pairs (M1/F1), Fran’s sister (Men in weight vest – 9.1kg):
12-9-6 Synchro Thruster (50kg & 9.1kg Weight Vest/38kg)
12-9-6 Bar Muscle-up (M – 9kg Weight Vest)
Then…
9 m each HS Walk (M – 9kg Weight Vest)

 

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

 

1 min Transition

 

In Pairs (M2/F2):

Complete the following FT:
250 m (27x9m) Synchro Farmers Walk (55kgx2/32kg x1 KB & 30kg x1 DB)
75 DU’s
54 m (27 m e) HS Weave Walking (weave around bumpers) (6x9m)

 

TC – 8 min (Total TC 17min)

Score = Time/TC plus 1 sec/rep missed

 

INTERMEDIATE Event 8 & 9:

In Pairs (M1/F1), Fran’s sister (Men in weight vest – 9.1kg):
12-9-6 Synchro Thruster (40kg & 9.1kg Weight Vest/33kg)
15-12-9 Pull-ups (M – 9kg Weight Vest)
Then…
18 m HS Walk (No weight vest – shared as needed)

 

TC – 8 min

Score = Time/TC plus 1 sec/rep missed
NB – HS must alternate when break

 

1 min transition

 

In Pairs (M1/F1) – Complete the following FT:
250 m (27x9m) Synchro Farmers Walk (45kgx2/24kgx1 & 30kgx2)
50 DU
45 m HS Walking (5x9m) (shared as needed)

 

TC – 8 min

Score = Time/TC plus 1 sec/rep missed
NB – HS must alternate when break

 

BEGINNER Event 8 & 9 (Itensity Finals):

In Pairs (M1/F1), Fran’s sister (Men in weight vest – 9.1kg):
21-15-9 Synchro Thruster (20kg & 9.1kg Weight Vest/15kg)
21-15-9 Ring Rows (50cm/50cm) (M – 9.1kg Weight Vest)
Then…
27 m Synchro Bear Crawl (3x9m) (M – 9.1kg Weight Vest)

 

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

 

Then…

 

In Pairs (M1/F1) – Complete the following FT:
250 m (27x9m) Synchro Farmers Walk (35kgx2/16kgx1 & 20kgx1)
75 SU
81m Synchro Bear Crawl (9x9m)

 

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

 

LITE Event 7 –

TC – 8 min   ;   Score = Time/TC plus 1 sec/rep missed  ;  1 min Trans. IF ALONE – Complete as is    

Int1 – 40kg, 9.1kg WV / 33kg, 15-12-9 PU (M-9kg WV), 18 m HSW (M-WV 9.1kg – shared, start at cone if break – at 0/2/4/6/8/9m)  Int2 – 35kg, 30kg, 12-9-6 PU (M 9kg WV, except on HSW)

Int3 – 35kg, 25kg, 15-12-9 PU (M 9kg WV, except on HSW)

Beg1 – 20kg, 15kg, 21-15-9 RR (50cm), Synchro BC (3x9m) (M wear 9.1kg WV)

Beg2 – 20kg, 12kg, 21-15-9 RR (25cm), Synchro BC (3x9m)

 

1 min Trans. Event 8

 

LITE Event 8:

TC – 8 min (Total TC 17min)  ;   Score = Time/TC plus 1 sec/rep missed   ;   IF ALONE – Complete as is (NB – 27m HS WW)  ;   Farmers Bar 5kg each   ;  HSW – each complete 27m, start at last rep completed, cones 0/2/4/6/8/9m

Int1 – FW (45kgx2/24kgx1, 30kgx1), 50 DU, 45 m HSW(5x9m) (shared as needed, start where break)

Int2 – same but 36 m HSW (4x9m)

Int3 – FW (40kgx2/20kgx2), 27 m HSW (3x9m) or 9WW

Beg1 – FW (35kgx2/16kgx1,20kgx1), 75 SU, 81m Synchro BC (9x9m)

Beg2 – FW (24kgx2/15kgx2), 50 DU, 63m S/BC (7x9m)

 

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!