Feature Image – Eva at the CrossFit Games in 2018… where she won her division for the Masters Women!

LAST 5 DAYS TO 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 – 011124

 

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) Yoke Walk Intro – EMOM 10 complete 5m Walk (climb to moderately heavy load)

1 kg = 1 Rep  ;  Score = Total Loading (Sum of meters covered x load)  ;  Very NB – use a belt and do not go to a Max today! Use as intro!

 

then…

 

2) ECC 2019 (https://eastcapechamps.co.za/2019-workouts/)

 

Coaches – Complete alone in heats… as soon as an athlete is past half way on the Yoke Carry, the next athlete can start on the Sled push pull.

TEAM EVENT 5

RX – Event 4 (Strong but Fast AKA Fit):

Order (F1, F2, M1, M2)

Each Athlete completes the following FT:
54 m Seated Sled Pull (Added Load 60kg/35kg), Sled Push Low bar (Added Load 60kg/35kg) (6 x 9m)
18 m Yoke Walk RX (Yoke plus 80kg – 185kg/Yoke plus 20kg – 125kg) (2 x 9m)
9 m OH Walking Lunge (24kg KB/30kg DB and 16kg KB/20kg DB)

TC = 5 min (F1)
TC = 10 min (F2)
TC = 15 min (M1)
TC = 20 min (M2)

Score = Sum of Time/TC plus 1 sec/rep missed

 

INTERMEDIATE – Event 4 (Strong but Fast AKA Fit):

Order (F1, F2, M1, M2)

Each Athlete completes the following FT:
54 m Seated Sled Pull (Added Load 50kg/30kg), Sled Push (Added Load 50kg/30kg) (6 x 9m)
18 m Yoke Walk RX (Yoke plus 40kg – 145kg/Yoke Empty – 105kg) (2 x 9m)
9 m OH Walking Lunge (24kg KB/20kg DB and 12kg KB/15kg DB)

TC = 5 min (F1)
TC = 10 min (F2)
TC = 15 min (M1)
TC = 20 min (M2)

Score = Sum of Time/TC plus 1 sec/rep missed

 

BEGINNER – Event 4 (Strong but Fast AKA Fit):

Order (F1, F2, M1, M2)

Each Athlete completes the following FT:
54 m Seated Sled Pull (Added Load 35kg/20kg), Sled Push (Added Load 35kg/20kg) (6 x 9m)
18 m Yoke Walk RX (Yoke Empty – 105kg/ 125kg but F1 & F2) (2 x 9m)
9 m OH Walking Lunge (16 KB and 10kg DB)

TC = 5 min (F1)
TC = 10 min (F2)
TC = 15 min (M1)
TC = 20 min (M2)

 

Score = Sum of Time/TC plus 1 sec/rep missed

1 Rnd Each   ;   TC = 5 min (e)   

Score = Sum of Times/TC plus 1 sec/rep missed

Yoke 105kg

 

LITE Options:

Int1 – Sled (Add 50/30kg), YW (Add 145kg/Empty-105kg), OH WL (24kgKB/20kgDB, 12kgKB/15kgDB)

Int2 – Sled (Add 45/27kg), YW (145/105kg), OH WL (20kgKB/20kgDB, 12kgKB/10kgDB)

Int3 – Sled (Add 40/24kg), YW (145kg/105kg), OH WL (16kgKB/20kgDB, 8kgKB/10kgDB)

Beg1 – Sled (Add 35/20kg), YW (105kg/125kg but F1,F2), OH WL (16KB, 10kgDB)

Beg2 – Sled (Add 20/10kg), YW (105kg but M1,M2/40kg BB, band KB), OH WL (12KB, 8kgDB)

IF ALONE – complete 1 Rnd (Note 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!