LAST 2 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 – 031124

 

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) CFA/AFL BENCHMARK – THE APE No. 2

Complete the following FT:

30 C2B Pull-ups

10 Legless Rope Climb (4.1m) 10 ascents

10 Rope Climb (4.1m) 10 ascents

30 Pull-ups

 

Score = Time

 

CFA/AFL LITE Options:

NB – T2 (level 2) 25 C2B; 25 PU; 8 LL RC

NB – T1 (level 4) 20 C2B; 20 PU; 6 LL RC

Int1 – 18 C2B; 18 PU; 6 LL RC

Int2 – 18 C2B; 18 PU; 6 LL RC; 8 Half RC (no jump)

Int3 – 15 C2B; 15 PU; 5 LL RC; 8 2 Pulls RC (no jump)

Beg1 – 20 C2B (P/G); 20 PU (P/G); 30 Jump Rope PU; 40 Leg ass. Rope PU

Beg2 – 20 RR (1.5/1m); 20 RR (1/0.5m); 30 Rope Pulls-ly 2 stand (str legs)

Beg32 – 20 RR (1/0.5m); 20 RR (0.5/0m); 30 Rope Pulls-ly 2 stand (bnt legs)

 

Then…

 

2) AMRAP with 1x DB (22.5kg/15kg) for 10 min:

10 DB Snatch (any) – 5/side

10 DB Thrusters – 5/side

5 DB OHS – 2/3 per side

5 DB OH Lunges (alt.) – 2/3 per side

 

Score = Total Reps

 

LITE:

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 10/7kg

Beg3 – 7/5kg

 

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!