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:

Registration is closed. We may have a few gaps in the heats so please contact Dave directly on what’s app 0784517637 if you still wanting to book your spot!

 

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/ 

 

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 091124

 

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 (Build on last week) – 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) In Teams of 5 with Athlete 1 calling the rotation, AMRAP 18min:

Athlete 1 – 24m Seated Sled Pull (Added Load 60kg/35kg), Sled Push Low bar (Added Load 60kg/35kg) (4x 6m)

Athlete 2 – AMRAP T2B

Athlete 3 – AMRAP Jumping Alternate Lunges

Athlete 4 – AMRAP Strict HSPU

Athlete 5 – AMRAP Sandbag Cleans (60kg/40kg) – no dropping allowed

 

Score = Total Reps

Sled 1m = 1 Rep (24 Reps/Rnd)

 

LITE Options:

Int1 – Sled (Add 50/30kg)

Int2 – Sled (Add 45/27kg), S-HSPU (1/2 abm)

Int3 – Sled (Add 40/24kg), S-HSPU (2/3 abm), SB 45/30kg

Beg1 – Sled (Add 35/20kg), HLR, Step Lunge, Piked PU 61cm/Flr, SB 40/30kg

Beg2 – Sled (Add 20/10kg), HKR, Step Lunge, Piked PU Flr/Kns x2 abm, SB 30/20kg

Beg3 – Sled (B2), 1x HKR or Seated K2C, Static Lunge, Piked PU (Kns x2 abm),SB 20/13.6kg (30lb wb)

 

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!