Featured Image – Details on our Christmas Party, Lasertag Social and our Lizzard Water Bottles!

#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 – 021224

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) EMOM 10 min:

Min 1 – 1 Rope Climb (Men Legless, W normal – both from sitting) 3.8m

Min 2 – Cluster (Start 60% 1 RM, Climb to a Max Day)

Score = Max Load (score is as an AMRAP – 1Rep is 1kg; Choose LITE OPTION based on Rope Climb)

LITE:

Use the Rope Climb LITE options below

Cluster – keep loading so that great form is maintained

then…

2)  DVSN Teams ECC 2024 – https://eastcapechamps.co.za/2024-workouts/

TEAM RX: Event 6 – DVSN’s #BeyondBasic Finals

Event 6A – M1/F1 completes FT:

21 Synchro Clusters (60kg/40kg)

9 Rope Climb (Men Legless, W normal – both from sitting) 3.8m (to work 2nd Athlete hangs on short rope M – Legless F – Leg assisted for climb and hangs)

18m Synchro Walking Lunge (22.5kg DB OH, 32kg KB suitcase / 15kg DB OH, 24kg KB suitcase) 3x6m

TC – 9 min (Class extended TC 14 min)

Score = Time/TC plus 1 sec/rep missed

Note:

Synchro Clusters at start and lockout positions

Synchro Walking Lunge – Each Rep section must be completed unbroken (2m per rep)

Rep only counted once both athletes complete each section 2/4/6m. Each step must be synchronised at the start and finish position! Stay on same rep before moving on!

If fail, both athletes move behind start line for that rep!

1 min transition … Part B is tomorrow’s Met Con

LITE:

Int1 (ECC Int) – 45/28kg, 9 RC(sitting M, standing W) 3.8m (2nd Ath hangs short rope – Leg assis. hang), (20kg DB OH, 24kg KB sc/ 10kg DB OH, 16kg KB sc)

Int2 – 40/25kg, 7 RC (same I1), 20kg DB OH, 22,5kg KB sc/10kg DB OH, 15kg KB sc

Int3 – 35/22kg, (RC- M, W standing 2 pulls climb),  20kg DB OH, 16kg KB sc/10kg DB OH, 12kg KB sc

Beg1 (ECC Scaled) – 30/18kg Synch Squat clean; 18 Rope Pull – Ly-2-Stand (Legs str) or 54 Rope PU (leg assis.) shared (partner holds – inclined Rope Hold 115cm, ft 10cm); 15kg DB OH, 16kg KB sc/ 7.5kg DB OH, 12kg KB sc

Beg2 – 25/15kg Synch Squat clean; 18 Rope Pull – Ly-2-Stand (Legs str) shared (partner holds – inclined Rope Hold 115cm, ft 10cm); 10kg DB OH, 12kg KB sc/ 5kg DB OH, 8kg KB sc

Beg3- 20/12kg; Synch Squat clean; 18 Rope Pull – Ly-2-Stand (Legs str) shared (partner holds – inclined Rope Hold 115cm, ft 10cm); 7.5kg DB OH, 8kg KB sc/ 2.5kg DB OH, 5kg DB KB sc

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!

Featured Image – Details on our Christmas Party, Lasertag Social and our Lizzard Water Bottles!

#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 – 301124

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) E90son90s for 12 min (8 Rnds / 4 e)

1st 90s – Strict HSPU RM

2nd 90s – Strict Pull-ups RM

Score = Total Reps each

LITE:

Strict hspu on line 25cm from wall, 76cm long

Int2 – 1/2 abm

Int3 – 2/3 abm

Beg1 – PPU (61/51cm); PU (P/G)

Beg2 – PPU (51cm/Flr); RR (1/0.5m)

Beg3 – PPU (Flr/ Flr 2x abm); RR (0.5/0m)

Then…

2) DVSN ECC Teams 2024 – https://eastcapechamps.co.za/2024-workouts/

TEAM RX: Event 5 –

Know your History! – An adapted Part B of 2019 Final

M1 and F1 Complete the following FT:

252m (42 x6m) Synchro Farmers Walk (55kgx2/32kg x1 KB & 30kg x1 DB)

60 sec Synchro L-sit

60m (30e) HS Weave Walking (shared) (weave around bumpers) (10x 6m / Beacons at 0,2,4,6m)

TC – 12 min (extended class TC 16 min)

1 min Reset

M2 and F2 repeat this workout!

TC – 12 min (extended class TC 16 min)

Score = Time/TC plus 1sec/Rep missed for M1/F1 and M2/F2

Note:

Another teammate can assist if you tap out but only after an attempt!

L-sit/Tuck sit hold time only counts while both athletes performing the movement

LITE:

ECC athletes go 1 level up to challenge yourself!

Int1 – 50kgx2/22,5kgx2, 60 sec Synchro 1 legged L-sit (weak pos – 45 deg hands on 51cm box), 54m HS Walking – see Int2 for hold/sharing

ECC Int (Int2)- 46kgx2/24kgx1 & 30kgx1, 60 sec Synchro 1 legged L-sit (weak pos – 45 deg hands on 51cm box), 48m HS Walking (8x 6m) (share as needed) – to work partner must hold a Handstand at the wall (Normal handstand or hands on 90cm line for C2W hold)

Int3 – 43kgx2/24kgx2, 60sec Synchro 1 legged L-sit (weak pos – 45 deg hands on 51cm box), 48m HS Walking (see I2 for hold/sharing) or 16 Wall Walks

Beg1 – 40kgx2/20kgx2, 60 sec Synchro Tuck Sit, 16 Half WW (share as needed, partner HS hold or C2W HS hold 90cm)

Beg2 (Ecc Scaled) – 36kgx2/16kgx1 & 20kgx1, 60 sec Synchro Tuck Sit, 84m Synchro Bear Crawl (14x 6m)

Beg3 – 24kgx2/12kgx2, 60 sec Synchro 1 legged Tuck Sit, 60m Synchro Bear Crawl (10x 6m)

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!

Featured Image – Details on our Christmas Party, Lasertag Social and our Lizzard Water Bottles!

#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 – 291124

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) E90son90s for 12 min (8 Rnds / 4 e)

1st 90s – Strict HSPU RM

2nd 90s – Strict Pull-ups RM

Score = Total Reps each

LITE:

Strict hspu on line 25cm from wall, 76cm long

Int2 – 1/2 abm

Int3 – 2/3 abm

Beg1 – PPU (61/51cm); PU (P/G)

Beg2 – PPU (51cm/Flr); RR (1/0.5m)

Beg3 – PPU (Flr/ Flr 2x abm); RR (0.5/0m)

Then…

2) DVSN ECC Teams 2024 – https://eastcapechamps.co.za/2024-workouts/

TEAM RX: Event 5 –

Know your History! – An adapted Part B of 2019 Final

M1 and F1 Complete the following FT:

252m (42 x6m) Synchro Farmers Walk (55kgx2/32kg x1 KB & 30kg x1 DB)

60 sec Synchro L-sit

60m (30e) HS Weave Walking (shared) (weave around bumpers) (10x 6m / Beacons at 0,2,4,6m)

TC – 12 min (extended class TC 16 min)

1 min Reset

M2 and F2 repeat this workout!

TC – 12 min (extended class TC 16 min)

Score = Time/TC plus 1sec/Rep missed for M1/F1 and M2/F2

Note:

Another teammate can assist if you tap out but only after an attempt!

L-sit/Tuck sit hold time only counts while both athletes performing the movement

LITE:

ECC athletes go 1 level up to challenge yourself!

Int1 – 50kgx2/22,5kgx2, 60 sec Synchro 1 legged L-sit (weak pos – 45 deg hands on 51cm box), 54m HS Walking – see Int2 for hold/sharing

ECC Int (Int2)- 46kgx2/24kgx1 & 30kgx1, 60 sec Synchro 1 legged L-sit (weak pos – 45 deg hands on 51cm box), 48m HS Walking (8x 6m) (share as needed) – to work partner must hold a Handstand at the wall (Normal handstand or hands on 90cm line for C2W hold)

Int3 – 43kgx2/24kgx2, 60sec Synchro 1 legged L-sit (weak pos – 45 deg hands on 51cm box), 48m HS Walking (see I2 for hold/sharing) or 16 Wall Walks

Beg1 – 40kgx2/20kgx2, 60 sec Synchro Tuck Sit, 16 Half WW (share as needed, partner HS hold or C2W HS hold 90cm)

Beg2 (Ecc Scaled) – 36kgx2/16kgx1 & 20kgx1, 60 sec Synchro Tuck Sit, 84m Synchro Bear Crawl (14x 6m)

Beg3 – 24kgx2/12kgx2, 60 sec Synchro 1 legged Tuck Sit, 60m Synchro Bear Crawl (10x 6m)

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!

Featured Image – Details on our Christmas Party, Lasertag Social and our Lizzard Water Bottles!

#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 – 281124

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) Snatch Deadlift, Hang Snatch, Snatch – EMOM 10 min (start 50% 1RM, Build to Max Day)

Score = Max Load

Then…

2) DVSN ECC Teams 2024 – https://eastcapechamps.co.za/2024-workouts/

TEAM RX: Event 4 – EC Handtools Speed Ladder

F1 and F2 Complete the following FT sharing as needed:

50 DU – Partner SU

10 Snatches (40kg)

40 DU – Partner SU

8 Snatches (45kg)

30 DU – Partner SU

6 Snatches (50kg)

20 DU – Partner SU

4 Snatches (55kg)

TC – 7 min (Class extended TC 10 min)

Score = Time/TC plus 1 sec/rep missed

1 min transition

M1 and M2 Complete the following FT sharing as needed:

50 DU – Partner SU

10 Snatches (70kg)

40 DU – Partner SU

8 Snatches (80kg)

30 DU – Partner SU

6 Snatches (90kg)

20 DU – Partner SU

4 Snatches (100kg)

TC – 7 min (Class extended TC 10 min)

Score = Time/TC plus 1 sec/rep missed

Note/Rules:

For reps to count on DU, the other other athlete must be continuously performing SU! If anyone trips, the judge minus’s 1.

Athletes skip side by side facing the crowd and judge!

Likewise athletes must face the crowd to lift!

Must be Squat snatch (except Scaled)!

A power snatch followed by an OHS is allowed for RX and Int! Any snatch is allowed for scaled!

The 2 athletes can share the workload as needed!

Male vs Female BB moved onto and off the platform for lifting.

All 4 athletes can help change bumpers/fractionals but non-lifting athletes must be behind the rig for the athlete to lift!

No bumpers or fractionals on the platform!

Clips must be used

Athlete must stay on the platform (stepping over the edge with any part of the foot is a no rep)

State weight clearly to judge before you lift.

Athletes have unlimited attempts at any given load in the given time cap.

LITE:

ECC athletes – repeat

If alone – Halve Reps on snatch, only do primary jump rope but full reps

Int1 (Ecc Int) – 45-35-25-15 DU – Partner SU, M- 55–65-75-85kg/W- 30-33-37-42kg

Int2 – 40-30-20-10 DU – Partner SU, M- 45-55-65-75kg/

W- 25-28-30-32kg

Int3 – 35-25-15-5 DU – Partner SU, M- 35-45-55-65kg/ F – 18-23-27-30kg

Beg1 – 55-45-35-25 SU, partner SU, M- 30-40-45-55/ F – 15-18-23-28kg

Beg2 (Ecc Scaled) – 50-40-30-20 SU, partner SU, M- 25-30-35-40 / F – 12-15-20-25kg

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!

Featured Image – Michelle taking the Yoke for a ride… the Yoke is approximately 2.5x her Body weight!

#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 – 271124

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) Turkish Get-ups 2(1e) – E90sOn90s for 8 Rnds (build to Max Day)

Score = Max Load

LITE:

Keep loading so that great form and position is maintained

then…

2) DVSN ECC Teams 2024 – https://eastcapechamps.co.za/2024-workouts/

TEAM RX: Event 3 – Cabal Coffee’s Wobbly #4

Time to complete 21 Synchro Turkish Get-ups (TGU) – there are 3 intervals of 3 min in which to AMRAP TGU once the buy-in of Strict HSPU/HSPU and Synchro BBF Burpees are completed. Time ends when the TGU are completed or when time cap is hit. Athlete’s work Synchro on the TGU.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

M1 & F1 Complete 21 Synchro TGU FT in the following intervals:

AMRAP Min 1-3:

21 Strict HSPU/HSPU – Partner HS Holds

18 Synchro BB Facing Burpees

AMRAP Synchro TGU (24kg/16kg) until 3 min

Rest 1 min (Min 4)

AMRAP Min 5-7:

18 Strict HSPU/HSPU – Partner HS Holds

15 Synchro BB Facing Burpees

AMRAP Synchro TGU (24kg/16kg) until 7 min

Rest 1 min (Min 8)

AMRAP 9-11:

15 Strict HSPU/HSPU – Partner HS Holds

12 Synchro BB Facing Burpees

AMRAP Synchro TGU (24kg/16kg) until 11 min

TC = 11 min

Score = Time 21 S-TGU Completed or TC plus 1 sec/rep missed on the 21 S-TGU

Rest 1 min and M2 & F2 complete the same sequence above

TC = 11 min

Score = Time 21 S-TGU Completed or TC plus 1 sec/rep missed on the 21 S-TGU

Total TC = 23 min

Note:

Note Beginners do TGU stand ups only

Synchro is at the floor for the BB Facing Burpees

Synchro is starting and ending together on the floor (supine), and when standing tall with the Kb/DB directly OH

“Call a friend” is in effect only on S-HSPU/HSPU – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her HSPU she must complete 4 Burpees and then she can swop out with any other athlete i.e. M2 or F2 to assist … that helping athlete can only help finish that given movement … i.e. F1 comes back in as soon as M2 or F2 has completed the S-HSPU/HSPU for her then F1 must return for the BBF Burpees.  These swops can only be done after an attempt by an athlete. The swopping in athlete must do his/her variant I.e. a Male who swops in for a female must still do S-HSPU and cannot do the female variant!

LITE:

If you did ECC teams repeat this workout today!

Int3 (Ecc Int) – Strict HSPU/HSPU (1/2 abm) – Partner HS Holds; 15-12-9 Synchro BBF Bps; S-TGU (20/12kg)

Beg1 – Piked PU (61/51cm) – Partner Holds a Pike PU Hold (61/51cm); 13-11-9 S-BBF Bps; S-TGU (15/10kg)

Beg2 (Ecc Scaled) – Piked PU (Feet/Knees -2 abmats) – Partner Holds a Pike PU Hold, 12-10-8 S-BBF Bps; only UP S-TGU (10/7kg)

Beg3 – Piked PU (Feet/Knees -2 abmats) – Partner Holds a Piked PU Hold, 10-8-6 S-BBF Bps; only UP S-TGU (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!

Featured Image – Fun in the Sun… Suns Out, Guns Out after the Benchmark “Surf & Turf”… thanks Coach Garric!

#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 – 261124

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 2x 6m – E90sOn90s for 12 min (Progressive Warmup to Load below or 75% of Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

then…

2)  DVSN ECC Teams 2024 – https://eastcapechamps.co.za/2024-workouts/

TEAM RX: Event 2 – CrossFit Algoa’s It’s a Yoke of a Relay

Team can go in any order… no time cap per athlete

Each Athlete completes 1 Rnd of the following FT:

120m Shuttle Sprint 20x 6m

30m Yoke Walk 5x 6m

60m Sled Push (Low bar/High bar) (35kg plus 40kg/ 35kg plus 15kg) 10x 6m

120m Shuttle Sprint 20x 6m

TC – 20 min ( For Class use a 8 min TC per athlete)

Score = Time/TC plus 1sec/rep missed

NOTES:

*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg

No athlete can be on the working floor at anytime besides the athlete working! This rule is for safety reasons!!

All athletes stand clearly behind the rig against the wall. They are not allowed to change any yoke weights either!

Only 1 person can be in the working lane area at any given time!

Failing to do this will lead to an extra 4 shuttle runs by any team member for each time you break this rule!

LITE:

Those who Completed ECC sub with …

S-Run as is for first run, 30/22 cal Ass. Airbike (cyclone 21/15 cal) sub for yoke and 250m Row for final run

Int1 – Sled 35kg, 30kg/35kg, 10kg;  105kg plus 60kg – 145kg/105kg plus 10kg

Ecc Int (Int2) –  Sled 35kg, 30kg/35kg, 10kg; 105kg plus 40kg – 145kg/Yoke Empty – 105kg

Int3 – same I2

Beg1 – 35kg plus 20kg/35kg plus 5kg, 105kg/ 105kg plus 20kg – 125kg but F1 & F2

Beg2 – 15x 6m S-R; 105kg/BB Yoke 40kg plus Green Band on 2x10kg; 35kg plus 15kg/35kg plus 0kg

Beg3- 12x 6m S-R; BB Yoke 30kg plus Green Band on 2x8kg; sled same B2

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!

Featured Image and Video… Fun in the Sun… abit of Tug of War and our Benchmark “Surf & Turf”… thanks Coach Garric!

#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 – 231124

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) Practice The Mvts and Synchronisation in your teams for the ECC event below

Score = For Quality

then…

2)  DVSN Teams ECC 2024 – https://eastcapechamps.co.za/2024-workouts/

DVSN ECC 24 TEAM Workouts – Day 1

TEAM RX: Event 1 – Future Tech’s Sweat Session

Complete 4 RFT:

30 (15 pp) Synchro Box Jump Overs (61cm/51cm M/F pairs)

30 Synchro T2B (any pairing) – Partners Front Rack Hold

60 Partner Wall Balls (10kg/6.3kg) (MM & FF pairs) – Partners Deadlift Hold (at lockout)

30 Synchro C2B Pull-ups – Partners OH Hold

TC – 22 min (Extended TC class 26 min)

Score = Time/TC plus 1 sec/Rep missed

BB – 70kg/45kg

Notes:

BJO – must step down

M/F pair must be holding the set hold for the other M/F pairs reps to count – except on DL hold where Like genders hold.  In other words a female will need to hold the men’s load

Synchro positions:

BJO – start position

T2B – toes touching bar position needs to be at a similar time. I.e both Athletes need to be inverting when they are going for their T2B touch but it need not be precisely together. No rep would occur when one is dead hanging, while the other is going for the Rep!

Similarly so with the C2B PU.

LITE:

For ECC athletes who completed this Wod – use the following subs

16(8e) Burpee Box Step Over; 20 (5e) GHD SU or 20(10) linked ft sit-ups, for WB do 30(15e) Synchro Step-ups w WB held above ur head (M/F pairs), C2B/PU and Holds remain the same

Ind athletes – Time how long it takes you to complete the reps as 1 pair and use that as your hold time!

Int1 – Same Rx but 60/38kg, 55/Partner WB (10/6.3kg), 24 S-T2B and S-PU

ECC Int – Int2 – S-BJO (61/51cm), 30 S-HLR,

50 Partner WB (10/6.3kg), 30 S-Pull-ups, 50kg/30kg

Int3 – same as Int2, 25 S-PU, 18 S-T2B, BB – 45/28kg

Beg1 – S-BSO (61/51cm), 25 S-HLR, 60 Partner WB (6.3/4.5kg), 30 PU (P/G) – 40/25kg

ECC Scaled (Beg2) – S-BSO (61/51cm), 30 S-HKR, 60 Partner WB (6.3/4.5kg), 30 RR (<10cm/on 10cm), 30/18kg

Beg3 – S-BSO (51/38cm), 30 S-HKR(1 leg) or Seated K2C, 50 Partner WB (6.3/4.5kg), 30 RR (on 10cm/on 50cm)

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!

REMINDER – Beach Wod this morning – 9:00am… please see the WHATS app group for details!! Old Coach Deane Ketzner … body surfing at a previous beach 🏝️ 🌊 Wod!

Our DVSN East Cape Champs was a Blast …. Congrats to all those who Competed and a big thank you to all our Volunteers!!!!!!!

#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 – 231124

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

Beach Wod…

1) Tug of War

Score = For Fun and Bragging Rights

Then…

2) CrossFit Algoa’s “Surf & Turf” – Amrap 30 min of:

5x20m shuttle run

25 Hand release push ups

1x20m broad jumps

40 jumping lunges

2x20m bear crawl

40 air squats

1x20m crab walk

25 sit-ups

Score = Total Reps

Notes:

Rx – 200 Reps/Rnd

S-Run 10m – 1 Rep

BJ 20m – 20 Reps

20m – B-crawl 20 Reps (2m – 1 Rep)

20m Crab Walk 20 Reps (1m – 1 Rep)

LITE:

Beg1 – 30 Step Lunges; 20 Pu/20 Kns up to dwn; 30 AS; 20 SU

Beg2 – same values B1, Static Lunges

Beg3 – same values B1, Static Lunges, 20 Crunches

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!

Our DVSN East Cape Champs was a Blast …. Congrats to all those who Competed and a big thank you to all our Volunteers!!!!!!!

#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 – 221124

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) Thruster 1 – EMOM 10 min (Max Day)

Nb – From floor so Cluster (Beg – Power Clean plus Thruster allowed)

Score = Load

Then…

2) DVSN ECC INDIVIDUALS 2024 – https://eastcapechamps.co.za/2024-workouts/

RX: Event 5 – Finals – DVSN’s Finale

FT:

6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)

Into…

18-15-12 Thrusters (50kg/32kg)

4-3-2 Rope Climb (3.9m) – from sitting (M start Legless/ W start leg assisted)

Into…

6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

INTERMEDIATE: Event 5 – Finals – DVSN’s Finale

FT:

6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 30kg/10kg) (3 Push, 3 Pull)

Into…

18-15-12 Thrusters (40kg/25kg)

4-3-2 Rope Climb (3.9m) – M from sitting/W from standing – both start leg assisted)

Into…

6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 30kg/10kg) (3 Push, 3 Pull)

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

SCALED: Event 5 – Finals – DVSN’s Finale

FT:

6(3e) Low Bar Push 6m, Seated Sled Pull 6m   (35kg sled plus 15kg/5kg) (3 Push, 3 Pull)

Into…

18-15-12 Thrusters (30kg/20kg)

8/6-6/4-4/2 Rope Pull – Lying to Standing (Legs str) (feet on 10cm)

Into…

6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 15kg/5kg) (3 Push, 3 Pull)

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

Notes:

Low bar push only

Rope pulls – the hips can bend but not the knees. Feet must be in contact with 10cm line or in front of the 10cm line.

Seated sled pull – you can only pull with your glutes in contact with the Floor! I.e. your bottom cannot leave the ground, so you cannot fall and pull.

Handle (low handle) is the reference point for sled travel!

I.e. the low handle of the sled must travel 6m each length (2m – 1 Rep)

LITE:

Int1 – Sled (35kg plus 45/29kg), 45/29kg, 4-3-2 RC 3.9m – M sitting/W standing no jump hands below top head)

Int2 – Sled (35kg plus 40/10kg), 43/27kg, 4-3-2 RC 3.9m – M sitting/W standing no jump hands below top head)

Int3 (Ecc Int) – Sled (35kg plus 30/10kg), 40/25kg, 4-3-2 RC 3.9m – M sitting/W standing no jump hands below top head)

Beg1 – 35kg plus 20/10kg; 37/27kg, 24-18-12 Rope Pull-ups (leg ass.)

Beg2 (Ecc Scaled) – 35kg plus 15/5kg, 30/20kg,

8/6-6/4-4/2 Rope Pull – Lying to Stand (Legs str) (feet on 10cm)

Beg3 – 35kg plus 10/0kg, 8/6-6/4-4/2 Rope Pull – Lying to Stand (Bend Kn/hips) (feet on 10cm)

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!

Our DVSN East Cape Champs was a Blast …. Congrats to all those who Competed and a big thank you to all our Volunteers!!!!!!!

#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 – 211124

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) Skill Practice all the Movements below

Score For Quality

Then…

2) DVSN ECC INDIVIDUALS 2024 – https://eastcapechamps.co.za/2024-workouts/

RX: Event 1 – The Function Warehouse – Strongman/Skills Gauntlet

Event 1:

AMRAP 3 min:

20m (10mx2) Yoke walk (*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg)

20m (2x 10m) Farmers Walk (120kg/80kg)

AMRAP Banger Btwn Legs (6kg on 70kg Tyre) (50cm – 1 Rep)

Score = Total Reps

1 min transition

FT:

1 Peg Board Ascents (2.4m)

2 Pullovers

6m Unbroken HS Weave walk

HS Walk pirouette 180 deg (in 2m x 2m)

6m HS Walk – up stairs down ramp

HS Walk pirouette 180 deg (in 2m x 2m)

6m HS Walk – up ramp down stairs

6m Unbroken HS Weave walk

2 Pullovers

1 Peg Board Ascents (2.4m)

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

INTERMEDIATE: Event 1 – Function Warehouse – Strongman/Skills Gauntlet

Event 1:

AMRAP 3 min:

20m (10mx2) Yoke walk (*Yoke Loading – 105kg plus 40kg – 145kg/Yoke Empty – 105kg)

20m (2x 10m) Farmers Walk (36 kg x2/ 26kg x2)

AMRAP Banger Btwn Legs (6kg on 70kg Tyre) (50cm – 1 Rep)

Score = Total Reps

1 min transition

FT:

6 Peg Board Pull-ups

3 T2B

6m Handstand Walk

6m HS Walk – over bumpers 10kg

6m Handstand Walk

3 T2B

6 Peg Board Pull-ups

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

SCALED: Event 1 – Function Warehouse – Strongman/Skills Gauntlet

Event 1:

AMRAP 3 min:

20m (10mx2) Yoke walk (Yoke Empty – 105kg/ 49kg BB yoke)

20m (2x 10m) Farmers Walk (32kg x2/ 20kg x2)

AMRAP Banger Btwn Legs (6kg on 70kg Tyre) (50cm – 1 Rep)

Score = Total Reps

1 min transition

FT:

20 sec cumulative Peg Board Hold

15 Hanging Knee Raises

10x 1 Step Wall Walks

15 Hanging Knee Raises

20 sec cumulative Peg Board Hold

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

Notes:

Peg Board, Yoke carry, FW, Banger, HSW etc will be divided into reps

Banger – hold on handle above marked yellow line

HS Walking does not need to be unbroken. Athletes must reset behind their hands last contact point when failing (the closest hand position to the start line).

LITE:

Nb – sub for Peg Board Long. Pull-ups

Int1 (Ecc Int) – Yoke – 105kg plus 40kg/0kg, FW (36kg x2/26kg x2), Banger Btwn Legs (6kg on 70kg Tyre); Part B – 6 PB or Long. Pull-ups, 3 T2B, 6m HSW, 6m HS Walk – over 2x 10kg,return

Int2 – same; Part B – 5 PB or Long. Pull-ups, 2 T2B, 5m HSW, 5m HS Walk – over 2x 5kg, return

Int3 – FW (35kg x2/24kg x2); Part B- 4 PB or Long. Pull-ups, 2 T2B, 4m HSW, 4m HS Walk – over 2x 5kg, return

Beg1 (Ecc Scaled) – Yoke Empty – 105kg/ W – 49kg BB yoke, 33kg plus 2x 8kg KB), FW (32kg x2/ 20kg x2), Banger 6kg on 70kg Tyre)

Part B – 8 Long Pull-ups (P/G), 15 HLR, 10x Half WW

Beg2 – Yoke Empty – 105kg/ W – 36kg BB yoke – 20kg, 2x8kg KB), FW (24kg x2/ 16kg x2), Banger 6kg on 70kg Tyre),

Part B (Beg2 – Ecc Scaled) – 20s cumul. Peg Board or Long. pU Hold, 15 HKR, 10x 1 Step WW

Beg3 – anything lighter on Strongman; Part B – 15s cumul. Peg Board Hold, 12 HKR, 10x No step Step WW

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!