Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – 1-31 July 2023
Late Registration (no shirt, unless we have extras) 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

_________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 050623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) CrossFit HQ WOD – Thursday 230629 / 200728

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

♀ 35-lb DBs (2x 15kg) ♂ 50-lb (2x 22.5kg) DBs

Scaling:
This quick workout will challenge your shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

AFL/CFA LITE Options:
Int1 – 20kgx2/12kgx2
Int2(CFHQ Int) – 15kgx2/10kgx2
Int3 – 15kgx2/10kgx2; 30 DU
Beg1 – 10kgx2/7.5kgx2; 40 SU
Beg2(CFHQ Beg) – 7.5kgx2/5kgx2; 40 SU
Beg3 – 7kgx2/2.5kgx2; 30 SU

then…

2) Accumulate the following Hold times and Run Distance, mixing as needed:
2 minutes of L-sit hold
4 minutes of handstand hold
100x 7.62m Shuttle Run

Break up the work as needed.
1 Rep i 1 length (7.62m)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

AFL/CFA LITE:
Int1 – same Rx
Int2 – Weak L-sit
Int3 – 1 Legged L-sit
Beg1 – Tuck Sit; 3 min HS Hold; 100 S-Run
Beg2 – 1 Legged Tuck sit (alt.); Piked Hold 61/51cm; 90x S-Run
Beg3 – FrontB; Piked Hold (Flr); 80x S-Run

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – 1-31 July 2023
Late Registration (no shirt, unless we have extras) 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

_________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 040623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Practice Kipping Pull-ups or Butterfly Kipping Pull-ups

Score = For Quality

then…

2) AGOQ Quarter Finals CFG 2023 – Test 1 https://games.crossfit.com/workouts/onlinequalifiers/2023

All for time:
3 rounds of:
2 x 25-ft dumbbell walking lunge (hang position)
20 toes-to-bars

Immediately followed by:
2 rounds of:
2 x 25-ft dumbbell walking lunge (rack position)
15 chest-to-bar pull-ups

Immediately followed by:
2 x 25-ft dumbbell walking lunge (overhead position)
10 bar muscle-ups

♀ 2 x 35-lb (15kgx2) dumbbells
♂ 2 x 50-lb (22.5kgx2) dumbbells

Time cap: 20 minutes (for benchmark score)… then continue to a extended TC of 25 min if not completed at 20 min!

Score = Time/TC plus 1 sec/rep missed

Metric Equivalents:
* The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms for the
dumbbells are 10 kg (20 lb), 15 kg (35 lb), and 22.5 kg (50
lb).
25 ft is 7.62m
1 Rep is 7.62m on the lunge

NB Notes:
Athletes may NOT use gymnastics grips during the walking lunges
– Resting the handle of the dumbbell or the hands directly on the shoulder is NOT allowed.
– Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is NOT allowed.
– The athlete must finish the entire 25-foot section with both feet over the line, knees and hips extended, and the dumbbells in the rack position before lowering the dumbbells from the shoulders.

See (https://games.crossfit.com/workouts/onlinequalifiers/2023) for all detailed movement standards!

WORKOUT VARIATIONS
Teenagers 16-17, Masters 35-54
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Teenagers 14-15, Masters 55+ (will count RX if that’s your age for CFA)
♀ 20-lb dumbbells
♂ 35-lb dumbbells

CFA LITE Options:
Int1 – 22.5kgx2/15kgx2; 18 T2B; 12 C2B PU; 6 B-MU
Int2 – 20kgx2/15kgx2; 16 T2B; 10 C2B PU; 10 B-MU (R/B)
Int3 – 15kgx2/10kgx2; 14 T2B; 15 PU; 10 B-MU (B/P)
Beg1 – 15kgx2/10kgx2; 20 HLR; 15 PU (P/G); 10 C2B PU (P/G)
Beg2 – 10kgx2/7kgx2; 20 HKR; 15 RR (1/0.5m); 10 RR (1.5/1m)
Beg3 – 7.5kgx2/5kgx2; 20 Seated K2C; 15 RR (0.5/0m); 10 RR (1/0.5m)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – 1-31 July 2023
Late Registration (no shirt, unless we have extras) 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

_________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 030623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) CrossFit HQ WOD – Tuesday 230627

Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft (30,48m) farmers carry

♀ 106-lb (2x 48kg) / KBs ♂ 150-lb (2x 68kg) KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

Score = Total Reps

NB – 1m = 1 Rep (39 Reps/Rnd)

Scaling:
If you do not have access to a heavy set of kettlebells, dumbbells, or other pair of heavy objects, use barbells for today’s workout.

AFL/CFA LITE Options:
Use Farmers Walk Bars if need RX or closer to RX
If using DB…touch 1 head to ground for Deadlift
Level1 – 60kgx2/40kgx2
Level3 – 55kgx2/35kgx2
Int1(CFHQ Int) – 48kgx2/32kgx2
Int2 – 45kgx2/30kgx2
Int3 – 40kgx2/24kgx2
Beg1 – 32kgx2/20kgx2
Beg2 – 24kgx2/16kgx2
Beg3(CFHQ Beg) – 16kgx2/12kgx2

then…

2) BBF Burpees – 60 FT

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1/2/3 – same
Beg1 – BBF Bps (SO)
Beg2 – 80 BBF Bps (SO)
Beg3 – 60 BBF Bps (SO)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

_________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 010623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

CrossFit Algoa’s Memorial WOD for Thorin Mallinson – Thorin was a member of both CrossFit Algoa when he lived in PE and more recently our sister Box, CrossFit East London.
We will always remember Thorins happy, enthusiastic and caring attitude towards life. Thorin Mallinson passed away tragically in a MVA on Tuesday 28/6/16 and his Birthday was on 26 June 2017. RIP Thorin – we will miss you!!!!!

“THORIN” – 24 min AMRAP of:
200 m Plate Carry (20kg/10kg)
6 Squat Snatch (75kg/50kg)
24 Push-ups
26 Pull-ups

Score = Total Reps

CFA LITE Options:
Int1 – 70/46kg
Int2 – 65/42kg, 15/7.5kg
Int3 – 60/39kg, 15/7.5kg
Beg1 – 45/25kg, 10/5kg, PU (G/P), PU (Fl/k)
Beg2 – 30/20kg, 5/2.5kg, RR (1m/0.5m), PU (k)
Beg3 – 20/12kg, Run no burden, RR (0.5/0m), PU (Box/Table 76cm)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

_________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 300623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

CrossFit Algoa’s Memorial WOD for Thorin Mallinson – Thorin was a member of both CrossFit Algoa when he lived in PE and more recently our sister Box, CrossFit East London.
We will always remember Thorins happy, enthusiastic and caring attitude towards life. Thorin Mallinson passed away tragically in a MVA on Tuesday 28/6/16 and his Birthday was on 26 June 2017. RIP Thorin – we will miss you!!!!!

“THORIN” – 24 min AMRAP of:
200 m Plate Carry (20kg/10kg)
6 Squat Snatch (75kg/50kg)
24 Push-ups
26 Pull-ups

Score = Total Reps

CFA LITE Options:
Int1 – 70/46kg
Int2 – 65/42kg, 15/7.5kg
Int3 – 60/39kg, 15/7.5kg
Beg1 – 45/25kg, 10/5kg, PU (G/P), PU (Fl/k)
Beg2 – 30/20kg, 5/2.5kg, RR (1m/0.5m), PU (k)
Beg3 – 20/12kg, Run no burden, RR (0.5/0m), PU (Box/Table 76cm)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

_________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 290623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Snatch (squat) – EMOM 10 (Build to a Max Day)

Score = Load

then…

2) Event 1 of 2016 Regionals – Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals/2016)

For Time:

10 squat snatches (185/135 lb. i.e. 84kg/61kg), by 2:00
8 squat snatches (205/145 lb. i.e. 93kg/66kg), by 4:00
6 squat snatches (225/155 lb. i.e. 102kg/70kg), by 6:00
4 squat snatches (245/165 lb. i.e. 111kg/75kg), by 8:00
2 squat snatches (265/175 lb. i.e. 120kg/79kg), by 11:00

Time cap: 11 minutes

Score = Time/TC plus 1 sec/rep missed

NB – ALL SQUAT SNATCHES
*If you fall out… use that as your score but continue with workout until the 11 min Time Cap!

Ensure you record this Benchmark Score!
*Compare your scores to the leaderboard (http://games.crossfit.com/leaderboard)

LITE Options:
Rx – 84/61 – 93/66 – 102/70 – 111/75 – 120/79kg
L1 – 76/55 – 84/59 – 92/63 – 100/68 – 108/71kg
L2 – 68/49 – 75/53 – 83/57 – 90/61 – 97/64kg
L3 – 61/44 – 68/48 – 74/51 – 81/55 – 87/58kg
L4 – 55/40 – 61/43 – 67/46 – 73/49 – 79/52kg
Int1 – 50/36 – 55/39 – 60/41 – 66/44 – 71/47kg
Int2 – 41/30 – 46/33 – 50/34 – 55/37 – 59/39kg
Beg1 – 35/25 – 38/27 – 42/29 – 46/31 – 49/32kg
Beg2 – 29/21 – 32/23 – 35/24 – 38/26 – 41/27kg
Beg3 – 24/17 – 27/19 – 29/20 – 32/21 – 34/23kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

_________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 280623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) CrossFit Algoa/AFL Benchmark … THE APE
Complete the following FT:
Legless Peg Board (2.4m) 5 ascents
Legless Rope Climb (4.1m) 5 ascents
Peg Board (2.4m) 5 ascents
Rope Climb (4.1m) 5 ascents

Score = Time

CFA/AFL LITE Options:
NB – T2 (level 2) completes 3 LL PB, 3 LL RC, 4 PB, 4 RC
NB – T1 (level 4) completes last 2 only
NB – if no peg board sub Peg Board with 6 Longitudinal PU per ascent

Int1 Option:
THE APE
Complete the following FT:
Legless Peg Board Pull-ups 20
Legless Rope Pull-ups 20
Peg Board (2.4m) 5 ascents (or 10 half climbs)
Rope Climb (4.1m) 5 ascents (or 10 half climbs)

Score = Time
Int2 – 20 Peg Board Pull-ups (leg assisted) and 20 Rope Pull-ups (leg assisted)

Beg1 Option:
THE APE
Complete the following FT:
Rope Pull-ups (leg assisted) 20
Rope Pulls – lying to standing (straight legs) 30
Rope Rows (50cm/25cm) 30

Score = Time

Beg2 Option:
THE APE
Complete the following FT:
Rope Rows (50cm/25cm) 50
Rope Pulls – lying to standing (bending hips allowed) 30

Score = Time

Beg2 – 25cm/0cm ; Rope Pulls – (kns/hips can bend)

then…

2) HS walk – AMRAP 3 min (Event 2 2014 CrossFit Games – Regionals)

Score = Total Distance in m
(1 Rep is 1m)

NEW – LITE Options:
Wall Walk std – line 76cm long, 25cm from wall
WW start line 76cm long, 152cm M/ 139cm F
Int3 – HSW or Wall Walk
Beg1 – Half WW (76cm long, 90 cm from wall)
Beg2 – 1 Step Wall Walks
Beg3 – Static Wall Walk (ft only move) or Worm Walks

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

_________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 270623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Complete the following FT:
30 DB/KB Box Step Overs (32kgx2/24kgx2 at 61cm/51cm)
but everytime you put the DB/KB down or stop to rest, complete 5 Burpee Box Jump Overs as a buy-in before continuing!

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Equip Options:
PS – Use a combo of KB and DB if DB limited

LITE Options:
Int1 – 30kgx2/20kgx2
Int2 – 30kgx2/20kgx2
Int3 – 25kgx2/15kgx2
Beg1 – 20kgx2/12kgx2 at 61/51cm, BBStepO 61/51cm
Beg2 – 15kgx2/10kgx2 at 51cm, BBStepO 51cm
Beg3 – 10kgx2/5kgx2 at 38cm, BBStepO 38cm

then…

2) CrossFit Algoa/AFL’s modified Hero WOD … Chest 2 Wall JT …

21-15-9 for time of:
C2W HSPU
Ring Dips
Push-ups

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – same
Int2 – 1/2 Abm;
Int3 – 2/3 Abm;
Beg1 – PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/F-12-9-6);
Beg2 – PPU 51cm/Flr; Seated P-Dips (str), Push-ups (12-9-6 Ts/21-15-9 Kns)
Beg3 – PPU Flr/Kns; Seated P-Dips (bnt), Push-ups (kns/12-9-6 kns)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

_________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 240623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Hang Squat Clean and Push Jerk 1 – EMOM 10 min (Build to a Max Day)

Score = Load

then…

2) CrossFit Algoa Benchmark… DT Meets A Monkey –

5 Rounds for Time of the following with a BB 70kg/49kg:
10 BBF Burpees
12 Deadlifts
9 Hang Power Clean
6 Jerk (any)
10 C2B Pull-ups

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

LITE Variations:
Int1/2 – Same
Int3 – 61/43kg, PU
Beg1 – 50/35kg ; Banded PU (P/G) ; BBF Bps (step over)
Beg2 – 30kg/20kg ; RR (50cm/25cm) ; BBF Bps (step over)

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Our MUSIC TRIVIA Fundraiser is on!!!! We are raising to get @daveleveysa to the Finals of
the #CrossFitGames in Madison, Wisconsin, USA 🇺🇸 in August!!

Help Dave represent 🇿🇦 South Africa / Africa 🇿🇦 at the CrossFit Games Finals and come join us
for an evening of FUN 💥🎶🤩🥳🎶💥 on Sat 24 June!!

RSVP Details in poster above!!

__________________________________________

For Info and To Register for Dave’s Games Bound Online (17-24 June) … REGISTER ASAP AT THE LINK BELOW) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

ONLINE version Lucky Draw Prizes (South Africa):

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 240623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

We will Test the Fundraiser Workout a few times this week! Jump-in on the ONLINE version and Register from 17-24 June and stand a chance to win a lucky draw prize of:

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper
Don’t worry – if you have done it once… you will have an alternative workout to do!!

1) Dave Levey Games Bound ONLINE Fundraiser 2023
https://crossfitalgoa.com/games-bound-comp-2023/

Workouts, Movement Standards and Score Sheet

https://crossfitalgoa.com/wp-content/uploads/2023/06/Dave-Levey-Games-Bound-Workout-123.pdf

For CFA Scoring:
RX – RX
Int – Int2
Beg – Beg2

OR…

For those who have completed already, complete the following 2 workouts…

1) Snatch (squat) 1 – EMOM 10 min (Build to a Max Day)

Score = Load

then…

2) SHIRLEY – In honour of Shirley Anne Levey, Dave’s mom who passed away 21 June 2007. (DOB 23 July)! She will always be remembered for her caring and loving nature!

“Shirley” – for Time:
21 Snatch 50 kg / 30 kg
21 C2B Pull-up’s
21 m HS Walk
15 Snatch 50 kg / 30 kg
15 C2B Pull-up’s
15 m HS Walk
9 Snatch 50 kg / 30 kg
9 C2B Pull-up’s
9 m HS Walk

Score = Time

CFA LITE Options:
Home-Based sub C2B – BOR 27-21-15 (50/30kg) or 42-30-18 DB/KB (25/15kg)
Home-Based sub BB – DB/KB/SB 25/15kg 42-30-18 DB/KB snatches
NB Beg – Squat snatch but PS, OHS allowed
Int1 – 15-12-9m HSW or 7-5-3 WW
Int2 – 45/27kg, 22.5/15kg, 12-9-6m HSW OR 5-3-1 WW, PU
Int3 – 40/25kg, 20/12kg, PU
Beg1 – 30/20kg, 15/10kg, PU (G/P), 42-30-18m BW (Str) or 5-4-3 Half WW
Beg2 – 20/12kg, 10/7.5kg, RR (1/0,5m), 42-30-18m BW (Str) or 5-4-3 Scaled 1 Step WW
Beg3 – 17/10kg, 7.5/5kg, RR (0,5/0m), 42-30-18m BW (Bnt) ; NB – Squat snatch but PS, OHS allowed

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!