DVSN EAST CAPE CHAMPS …FIND ALL THE DETAILS BELOW ⬇️⬇️⬇️⬇️⬇️

Repost from @eastcapechamps FB and Insta…

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 – 071124

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) Progress on last weeks C2B Kipping PU…

Kipping C2B Pull-ups RM – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Reps

RM – 1 attempt at a maximum number of reps

LITE:

Int1/2/3: Same Rx

Beg1 – C2B PU (P/G)

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5m/0m)

then…

2) Clean (squat) plus 4 Front Squats – 5-5-5 (count sets >75% of your 1 RM Clean but go for Max Day)

Nb – Leave approx every 2.5 min

Score = Max Load

Then…

3) Complete the following FT:

10 Squat Cleans (102kg/70kg)

20 C2W HSPU (76cm line 25cm from wall)

30m HS Walk (meters)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Level1 -97/68kg

Level2 -92/64kg

Level3 -89/62kg; C2W (1/2 abm at 30cm)

Level4 -87/61kg

Int1 -82/57kg; C2W (1/2 abm at 30cm); 26m

Int2 -77/54kg; C2W (1/2 abm at 30cm); 24m

Int3 -74/52kg; C2W (2/3 abmat at 50cm); 20m or  6 WW

Beg1 -69/48kg; C2W HSPU (2/3 abm at 90cm), 6 Half WW

Beg2 -56/39kg; PPU (51cm/Flr), 6 step WW

Beg3 -41/29kg; PPU (Flr/kny 2x abm), 6 WormW

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!

DVSN EAST CAPE CHAMPS …FIND ALL THE DETAILS BELOW ⬇️⬇️⬇️⬇️⬇️

Repost from @eastcapechamps FB and Insta…

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:

Late Registration Closes (No Shirt) – 5 November at 24:00 – 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 – 061124

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 (squat) plus 1 OHS – EMOM 10 min (start 60% 1RM Snatch, climb to max day)

Score = Load

LITE:

Maintain great form and position!

Beginners can Power Snatch plus 2 OHS

Then…

Coaches Note – 40:20 Intervals are 4 Rounds of 40 s Work, 20 sec rest on 1 movement. A mixed 40:20 interval is when you switch btwn Mvts every minute.

2) 40:20 Intervals of (I.e. 4x 40:20 per movement):

A) Farmers carry Lateral Box Step Overs (22.5kgx2/15kgx2 at 61cm/51cm) – must face lateral to box

2 min transition

B) Freestanding HSPU – remain inside a square 4-by-4-ft (1.219×1.219m)

2 min transition

C) Shuttle Run 7m- hand touch each length

2 min transition

D) Turkish Get-up SIT-UPS (22.5kg/15kg) – swop as needed

2 min transition

E) Burpee Box Jump Over (61cm/51cm) – box facing

Score = Total Reps

28 min Total Time (20 min work time)

LITE:

DB load is double for BSO and Single for DB Snatch

BJO – BSO Beginners 1-3

Int1 – FS HSPU at wall 1/2 abm

Int2 – FS HSPU at wall 2/3 abm

Int3 – 20/12kg; FS HSPU at wall 2 abm plus 5kg bumper/3 abm plus 5kg bumper

Beg1 – 15/10kg; Box 61/51cm; HS Hold at wall 5 sec Freestanding is 1 Rep

Beg2 – 10/7kg; Box 51cm; Piked Hold (61cm) 5s – 1 Rep

Beg3 – 7/5kg; Box 38cm; Piked Hold (51cm) 5s – 1 Rep

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!

LAST DAY TO SIGN-UP FOR OUR DVSN EAST CAPE CHAMPS …FIND ALL THE DETAILS BELOW ⬇️⬇️⬇️⬇️⬇️

Repost from @eastcapechamps FB and Insta…

Our 7th annual DVSN East Cape Champs (ECC) for 2024 is set for 15-17 November 2024.

The event will feature traditional workouts programmed by 7x CrossFit Games athlete, @daveleveysa – that hold true to our sport.

DATE:

15 Nov (Individuals) and 16, 17 Nov (Teams) 2024

VENUE:

CrossFit Algoa / AFL Training Facility / Plus ? – 23A Frank Street, Port Elizabeth, South Africa

REGISTRATION:

Opens – 25 August 2024

Early Bird Registration Closes (Shirt) – Closed but we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

Late Registration Closes (No Shirt) – 5 November at 24:00 – we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

FORMAT:

Individuals (15 November 2024 – Friday)

Teams (16, 17 November 2024 – Saturday and Sunday)

For more info go to:  https://eastcapechamps.co.za/  (Link in bio)

To Registers: https://eastcapechamps.co.za/registration/

Event Format: https://eastcapechamps.co.za/event-format/ 

#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 – 051124

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) Repeat and progress on last weeks Strict HSPU… Kipping HSPU – Repetition Maximum (RM) attempt E90sOn90s for 9 min (6 Rnds)

Score = Total Reps

LITE:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm)

Beg1 – PPU (61cm/Flr)

Beg2 – PPU (Flr/Kns)

Beg3 – PPU (kns)

Then…

2) Complete 5 RFT:

200m Run

40 DU

10 Power Clean and Push Jerk (70/45kg)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 60/40kg ; 35 DU

Int2 – 55/35kg; 30 DU

Int3 – 50/30kg; 25 DU

Beg1 – 45/28kg; 40 SU

Beg2 – 35/20kg; 35 SU

Beg3 – 25/15kg; 30 SU

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!

LAST 2 DAYS TO SIGN-UP FOR OUR DVSN EAST CAPE CHAMPS …FIND ALL THE DETAILS BELOW ⬇️⬇️⬇️⬇️⬇️

Repost from @eastcapechamps FB and Insta…

Our 7th annual DVSN East Cape Champs (ECC) for 2024 is set for 15-17 November 2024.

The event will feature traditional workouts programmed by 7x CrossFit Games athlete, @daveleveysa – that hold true to our sport.

DATE:

15 Nov (Individuals) and 16, 17 Nov (Teams) 2024

VENUE:

CrossFit Algoa / AFL Training Facility / Plus ? – 23A Frank Street, Port Elizabeth, South Africa

REGISTRATION:

Opens – 25 August 2024

Early Bird Registration Closes (Shirt) – Closed but we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

Late Registration Closes (No Shirt) – 5 November at 24:00 – we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

FORMAT:

Individuals (15 November 2024 – Friday)

Teams (16, 17 November 2024 – Saturday and Sunday)

For more info go to:  https://eastcapechamps.co.za/  (Link in bio)

To Registers: https://eastcapechamps.co.za/registration/

Event Format: https://eastcapechamps.co.za/event-format/ 

#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 – 031124

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

RX, LITE and HOME WOD

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

1) CFA/AFL BENCHMARK – THE APE No. 2

Complete the following FT:

30 C2B Pull-ups

10 Legless Rope Climb (4.1m) 10 ascents

10 Rope Climb (4.1m) 10 ascents

30 Pull-ups

Score = Time

CFA/AFL LITE Options:

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

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

Int1 – 18 C2B; 18 PU; 6 LL RC

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

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

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

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

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

Then…

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

10 DB Snatch (any) – 5/side

10 DB Thrusters – 5/side

5 DB OHS – 2/3 per side

5 DB OH Lunges (alt.) – 2/3 per side

Score = Total Reps

LITE:

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 10/7kg

Beg3 – 7/5kg

EXTRAS

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

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

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

LAST 5 DAYS TO SIGN-UP FOR OUR DVSN EAST CAPE CHAMPS …FIND ALL THE DETAILS BELOW ⬇️⬇️⬇️⬇️⬇️

Repost from @eastcapechamps FB and Insta…

Our 7th annual DVSN East Cape Champs (ECC) for 2024 is set for 15-17 November 2024.

The event will feature traditional workouts programmed by 7x CrossFit Games athlete, @daveleveysa – that hold true to our sport.

DATE:

15 Nov (Individuals) and 16, 17 Nov (Teams) 2024

VENUE:

CrossFit Algoa / AFL Training Facility / Plus ? – 23A Frank Street, Port Elizabeth, South Africa

REGISTRATION:

Opens – 25 August 2024

Early Bird Registration Closes (Shirt) – Closed but we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

Late Registration Closes (No Shirt) – 5 November at 24:00 – we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

FORMAT:

Individuals (15 November 2024 – Friday)

Teams (16, 17 November 2024 – Saturday and Sunday)

For more info go to:  https://eastcapechamps.co.za/  (Link in bio)

To Registers: https://eastcapechamps.co.za/registration/

Event Format: https://eastcapechamps.co.za/event-format/ 

#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 – 021124

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

RX, LITE and HOME WOD

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

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

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

then…

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

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

TEAM EVENT 5

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

Order (F1, F2, M1, M2)

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

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

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

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

Order (F1, F2, M1, M2)

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

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

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

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

Order (F1, F2, M1, M2)

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

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

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

1 Rnd Each   ;   TC = 5 min (e)   

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

Yoke 105kg

LITE Options:

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

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

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

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

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

IF ALONE – complete 1 Rnd (Note alone)

EXTRAS

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

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

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

LAST 5 DAYS TO SIGN-UP FOR OUR DVSN EAST CAPE CHAMPS …FIND ALL THE DETAILS BELOW ⬇️⬇️⬇️⬇️⬇️

Repost from @eastcapechamps FB and Insta…

Our 7th annual DVSN East Cape Champs (ECC) for 2024 is set for 15-17 November 2024.

The event will feature traditional workouts programmed by 7x CrossFit Games athlete, @daveleveysa – that hold true to our sport.

DATE:

15 Nov (Individuals) and 16, 17 Nov (Teams) 2024

VENUE:

CrossFit Algoa / AFL Training Facility / Plus ? – 23A Frank Street, Port Elizabeth, South Africa

REGISTRATION:

Opens – 25 August 2024

Early Bird Registration Closes (Shirt) – Closed but we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

Late Registration Closes (No Shirt) – 5 November at 24:00 – we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

FORMAT:

Individuals (15 November 2024 – Friday)

Teams (16, 17 November 2024 – Saturday and Sunday)

For more info go to:  https://eastcapechamps.co.za/  (Link in bio)

To Registers: https://eastcapechamps.co.za/registration/

Event Format: https://eastcapechamps.co.za/event-format/ 

#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 – 011124

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

RX, LITE and HOME WOD

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

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

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

then…

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

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

TEAM EVENT 5

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

Order (F1, F2, M1, M2)

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

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

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

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

Order (F1, F2, M1, M2)

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

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

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

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

Order (F1, F2, M1, M2)

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

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

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

1 Rnd Each   ;   TC = 5 min (e)   

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

Yoke 105kg

LITE Options:

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

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

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

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

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

IF ALONE – complete 1 Rnd (Note alone)

EXTRAS

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

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

SIGN-UP FOR OUR DVSN EAST CAPE CHAMPS …FIND ALL THE DETAILS BELOW ⬇️⬇️⬇️⬇️⬇️

Repost from @eastcapechamps FB and Insta…

Our 7th annual DVSN East Cape Champs (ECC) for 2024 is set for 15-17 November 2024.

The event will feature traditional workouts programmed by 7x CrossFit Games athlete, @daveleveysa – that hold true to our sport.

DATE:

15 Nov (Individuals) and 16, 17 Nov (Teams) 2024

VENUE:

CrossFit Algoa / AFL Training Facility / Plus ? – 23A Frank Street, Port Elizabeth, South Africa

REGISTRATION:

Opens – 25 August 2024

Early Bird Registration Closes (Shirt) – Closed but we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

Late Registration Closes (No Shirt) – 5 November at 24:00 – we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

FORMAT:

Individuals (15 November 2024 – Friday)

Teams (16, 17 November 2024 – Saturday and Sunday)

For more info go to:  https://eastcapechamps.co.za/  (Link in bio)

To Registers: https://eastcapechamps.co.za/registration/

Event Format: https://eastcapechamps.co.za/event-format/ 

#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 – 311024

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) Repeat and progress on last weeks Strict HSPU… Kipping HSPU – Repetition Maximum (RM) attempt E90sOn90s for 9 min (6 Rnds)

Score = Total Reps

LITE:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm)

Beg1 – PPU (61cm/Flr)

Beg2 – PPU (Flr/Kns)

Beg3 – PPU (kns)

then…

2) East Cape Champs – ECC 2019 (https://eastcapechamps.co.za/2019-workouts/)

Coaches NOTE – make teams of 2 and the pair DOES BOTH WORKOUTS BELOW!

RX Event 8 & 9 (Itensity Finals):

In Pairs (M1/F1), Fran’s sister (Men in weight vest – 9.1kg):
12-9-6 Synchro Thruster (50kg & 9.1kg Weight Vest/38kg)
12-9-6 Bar Muscle-up (M – 9kg Weight Vest)
Then…
9 m each HS Walk (M – 9kg Weight Vest)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

1 min Transition

In Pairs (M2/F2):

Complete the following FT:
250 m (27x9m) Synchro Farmers Walk (55kgx2/32kg x1 KB & 30kg x1 DB)
75 DU’s
54 m (27 m e) HS Weave Walking (weave around bumpers) (6x9m)

TC – 8 min (Total TC 17min)

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE Event 8 & 9:

In Pairs (M1/F1), Fran’s sister (Men in weight vest – 9.1kg):
12-9-6 Synchro Thruster (40kg & 9.1kg Weight Vest/33kg)
15-12-9 Pull-ups (M – 9kg Weight Vest)
Then…
18 m HS Walk (No weight vest – shared as needed)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed
NB – HS must alternate when break

1 min transition

In Pairs (M1/F1) – Complete the following FT:
250 m (27x9m) Synchro Farmers Walk (45kgx2/24kgx1 & 30kgx2)
50 DU
45 m HS Walking (5x9m) (shared as needed)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed
NB – HS must alternate when break

BEGINNER Event 8 & 9 (Itensity Finals):

In Pairs (M1/F1), Fran’s sister (Men in weight vest – 9.1kg):
21-15-9 Synchro Thruster (20kg & 9.1kg Weight Vest/15kg)
21-15-9 Ring Rows (50cm/50cm) (M – 9.1kg Weight Vest)
Then…
27 m Synchro Bear Crawl (3x9m) (M – 9.1kg Weight Vest)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

Then…

In Pairs (M1/F1) – Complete the following FT:
250 m (27x9m) Synchro Farmers Walk (35kgx2/16kgx1 & 20kgx1)
75 SU
81m Synchro Bear Crawl (9x9m)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

LITE Event 7 –

TC – 8 min   ;   Score = Time/TC plus 1 sec/rep missed  ;  1 min Trans. IF ALONE – Complete as is    

Int1 – 40kg, 9.1kg WV / 33kg, 15-12-9 PU (M-9kg WV), 18 m HSW (M-WV 9.1kg – shared, start at cone if break – at 0/2/4/6/8/9m)  Int2 – 35kg, 30kg, 12-9-6 PU (M 9kg WV, except on HSW)

Int3 – 35kg, 25kg, 15-12-9 PU (M 9kg WV, except on HSW)

Beg1 – 20kg, 15kg, 21-15-9 RR (50cm), Synchro BC (3x9m) (M wear 9.1kg WV)

Beg2 – 20kg, 12kg, 21-15-9 RR (25cm), Synchro BC (3x9m)

1 min Trans. Event 8

LITE Event 8:

TC – 8 min (Total TC 17min)  ;   Score = Time/TC plus 1 sec/rep missed   ;   IF ALONE – Complete as is (NB – 27m HS WW)  ;   Farmers Bar 5kg each   ;  HSW – each complete 27m, start at last rep completed, cones 0/2/4/6/8/9m

Int1 – FW (45kgx2/24kgx1, 30kgx1), 50 DU, 45 m HSW(5x9m) (shared as needed, start where break)

Int2 – same but 36 m HSW (4x9m)

Int3 – FW (40kgx2/20kgx2), 27 m HSW (3x9m) or 9WW

Beg1 – FW (35kgx2/16kgx1,20kgx1), 75 SU, 81m Synchro BC (9x9m)

Beg2 – FW (24kgx2/15kgx2), 50 DU, 63m S/BC (7x9m)

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!

SIGN-UP FOR OUR DVSN EAST CAPE CHAMPS …FIND ALL THE DETAILS BELOW ⬇️⬇️⬇️⬇️⬇️

Repost from @eastcapechamps FB and Insta…

Our 7th annual DVSN East Cape Champs (ECC) for 2024 is set for 15-17 November 2024.

The event will feature traditional workouts programmed by 7x CrossFit Games athlete, @daveleveysa – that hold true to our sport.

DATE:

15 Nov (Individuals) and 16, 17 Nov (Teams) 2024

VENUE:

CrossFit Algoa / AFL Training Facility / Plus ? – 23A Frank Street, Port Elizabeth, South Africa

REGISTRATION:

Opens – 25 August 2024

Early Bird Registration Closes (Shirt) – Closed but we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

Late Registration Closes (No Shirt) – 5 November at 24:00 – we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

FORMAT:

Individuals (15 November 2024 – Friday)

Teams (16, 17 November 2024 – Saturday and Sunday)

For more info go to:  https://eastcapechamps.co.za/  (Link in bio)

To Registers: https://eastcapechamps.co.za/registration/

Event Format: https://eastcapechamps.co.za/event-format/ 

#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 – 301024

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

Coaches Note – 40:20 Intervals are 4 Rounds of 40 s Work, 20 sec rest on 1 movement. A mixed 40:20 interval is when you switch btwn Mvts every minute.

1) 40:20 Intervals of (I.e. 4x 40:20 per movement):

A) Farmers carry Box Step Overs (22.5kgx2/15kgx2 at 61cm/51cm)

2 min transition

B) Freestanding Handstand Hold – remain inside a square 4-by-4-ft (1.219×1.219m) – Total Hold Time

2 min transition

C) Hang Power Clean and Push Jerk

2 min transition

D) Shuttle Run 7m- hand touch each length

2 min transition

E) DB Snatch (22.5kg/15kg) – 5 per side then swop

2 min transition

F) Wall Walks

2 min transition

G) Box Jump Over (61cm/51cm)

Score = Total Reps

40 min Total Time (24 min work time)

LITE:

DB load is double for BSO and Single for DB Snatch

BJO – BSO Beginners 1-3

Int1 – 45/27kg

Int2 – 40/25kg

Int3 – 20/15kg; 35/20kg; At wall HS Hold

Beg1 – 15/10kg; Box 61/51cm; 30/15kg; Reverse Wall Walk Hold; Half WW

Beg2 – 10/7kg; Box 51cm; 20/12kg; Piked Hold (61cm); 1x stepWW

Beg3 – 7/5kg; Box 38cm; 15/8kg; Piked Hold (51cm); WormW

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 – A beach event at the 2018 ECC! If you are keen to signup as a volunteer or judge at this years DVSN ECC, please message Dave directly on what’s app at 0784517637.

SIGN-UP FOR OUR DVSN EAST CAPE CHAMPS …FIND ALL THE DETAILS BELOW ⬇️⬇️⬇️⬇️⬇️

Repost from @eastcapechamps FB and Insta…

Our 7th annual DVSN East Cape Champs (ECC) for 2024 is set for 15-17 November 2024.

The event will feature traditional workouts programmed by 7x CrossFit Games athlete, @daveleveysa – that hold true to our sport.

DATE:

15 Nov (Individuals) and 16, 17 Nov (Teams) 2024

VENUE:

CrossFit Algoa / AFL Training Facility / Plus ? – 23A Frank Street, Port Elizabeth, South Africa

REGISTRATION:

Opens – 25 August 2024

Early Bird Registration Closes (Shirt) – Closed but we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

Late Registration Closes (No Shirt) – 5 November at 24:00 – we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

FORMAT:

Individuals (15 November 2024 – Friday)

Teams (16, 17 November 2024 – Saturday and Sunday)

For more info go to:  https://eastcapechamps.co.za/  (Link in bio)

To Registers: https://eastcapechamps.co.za/registration/

Event Format: https://eastcapechamps.co.za/event-format/ 

#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 – 291024

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) Progress on last weeks C2B Kipping PU…

Kipping C2B Pull-ups RM – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Reps

RM – 1 attempt at a maximum number of reps

LITE:

Int1/2/3: Same Rx

Beg1 – C2B PU (P/G)

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5m/0m)

Then…

2) Power Clean EMOM the following for Max Load:

EMOM 1,2,3 min – 3 Power Cleans

EMOM 4,5,6 min – 2 Power Cleans

EMOM 7,8,9,10 min – 1 Power Clean

Score = Sum of heaviest Lifts for each Rep Range (I.e. heaviest 3 – 50kg, 2 – 70kg, 1 – 90kg then score is 50 + 70 + 90 – 210kg)

LITE:

Keep loading so that great form is maintained

then…

3) RX – Event 3 “Diane’s cousin”

NB Coaches …

Nb – you can simply do in teams of 2 and complete 1 heat!

Please scale accordingly for pacing reasons

EXTENDED TC FOR CLASS OF 10 min

See Notes and LITE at end!

Order (M1 & F1 then M2 & F2)
M1 & F1 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

INTERMEDIATE – Event 3 “Diane’s Cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
HSPU (Men – 1 abmat/ Women – 2 abmats) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (60kg/40kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
HSPU (Men – 1 abmat/ Women – 2 abmats) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (60kg/40kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

BEGINNER – Event 3 “Diane’s Cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
Synchro Push-ups (Men – feet/ Women – kneeling)
Synchro Power Cleans (50kg/30kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
Synchro Push-ups (Men – feet/ Women – kneeling)
Synchro Power Cleans (50kg/30kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

Score = Time (Couplet 1 plus 2)/TC plus 1 sec/rep missed (on both/either couplets)

You can tag your gender partner to complete your movement, complete 5 bps after your attempt, swop. Do every time break ; Partner HS Hold to work on HSPU

LITE Options:

Int1 – HSPU (1/2 AbM), 60/40kg

Int2 – 57/37kg ; Int3 – HSPU (2/3 AbM), 53/33kg)

Beg1 – PU (ft/k), Piked Hold, 50/30kg

Beg2 – 40/25kg

Beg3 – 30/15kg

IF ALONE – 1/2 HSPU (HS hold time takes for HSPU), PC as is. (Note you did alone)

EXTRAS

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

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – DVSN Head Judge, Lawrence, ensuring Standards are met! If you are keen to signup as a volunteer or judge at this years DVSN ECC, please message Dave directly on what’s app at 0784517637.

SIGN-UP FOR OUR DVSN EAST CAPE CHAMPS …FIND ALL THE DETAILS BELOW ⬇️⬇️⬇️⬇️⬇️

Repost from @eastcapechamps FB and Insta…

Our 7th annual DVSN East Cape Champs (ECC) for 2024 is set for 15-17 November 2024.

The event will feature traditional workouts programmed by 7x CrossFit Games athlete, @daveleveysa – that hold true to our sport.

DATE:

15 Nov (Individuals) and 16, 17 Nov (Teams) 2024

VENUE:

CrossFit Algoa / AFL Training Facility / Plus ? – 23A Frank Street, Port Elizabeth, South Africa

REGISTRATION:

Opens – 25 August 2024

Early Bird Registration Closes (Shirt) – Closed but we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

Late Registration Closes (No Shirt) – 5 November at 24:00 – we have made extra shirts. Late entrants will get shirts on a 1st Reg and Pay, 1st serve basis!

FORMAT:

Individuals (15 November 2024 – Friday)

Teams (16, 17 November 2024 – Saturday and Sunday)

For more info go to:  https://eastcapechamps.co.za/  (Link in bio)

To Registers: https://eastcapechamps.co.za/registration/

Event Format: https://eastcapechamps.co.za/event-format/ 

#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 – 281024

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:

Legless Rope Climbs from Sitting or Rope Climbing

Turkish Get-ups

Synchronisation on workout below – very NB for class – if athletes are not of the same level to scale appropriately so that they can keep pace with each other!

Score = For Quality

Then…

2) East Cape Champs – ECC 2019 (https://eastcapechamps.co.za/2019-workouts/)

Nb – For setup reasons… yoke wall balls can be completed as side by side Wall Balls at the wall!

See notes and LITE below!

TEAM EVENT 7

RX – Event 7 “Always Fit League’s Chipper”

In Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (13.6kg/10kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 70kg/45kg)
60 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 70kg/45kg)
30 Synchro STOH (70kg/45kg) – F/B Goblet Squat Hold (27.8kg/17.8kg)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 OH hold – 70kg/45kg)
15 Synchro F/B Turkish Get-ups (27.8kg/17.8kg) – (M1/F1 or M2/F2 OH Hold 70kg/45kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE (Int1) – Event 7 “Always Fit League’s Chipper”

Teams of 4, complete the following Chipper FT:

150 Partner Yoke Wall Balls (10kg/6.3kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 60kg/35kg)
50 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 60kg/35kg)
25 Synchro STOH (60kg/35kg) – F/B Goblet Squat Hold (20.8kg/12.8kg)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 OH hold – 60kg/35kg)
15 Synchro F/B Turkish Get-ups (20.8kg/12.8kg) – (M1/F1 or M2/F2 OH Hold 60kg/35kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER (Beg1) – Event 7 “Always Fit League’s Chipper”

Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (6.3kg/4.5kg) (M/M ; F/F) – no hold
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
50 Indian file Synchro Burpee SO (51cm/51cm) (M1/F1 ; M2/F2)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
25 Synchro STOH (40kg/30kg) – F/B Goblet Squat Hold (12.8kg/7.8kg)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
15 Synchro F/B Turkish Get-ups (12.8kg/7.8kg) – (M1/F1 or M2/F2 OH Hold 40kg/25kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Notes:

All 4 working at once

F/B – Stubby fat bar (in the corner by Bevan)

Indian File Burpees (work synchro in pairs, 1st pair burpees then 2nd pair burpees)

AFL athletes – If alone:

75 WB plus Airsquat bottom hold for duration of wall balls (break into sets I.e 20 WB, then hold for that duration an Airsquat)

5 RC variant each time plus FR Hold for duration it takes you to RC

30 BBF BPS

30 STOH

8 Synchro F/B TGU plus OH hold for duration it takes you to complete the TGU

LITE:

Int1 – WB (10/6.3kg), RC, BB-60/35kg, 50 Bp/BJO (61/51cm), 25 STOH, Stubby F/B (20.8/12.8kg)

Int2 – BB-55/32kg

Int3 – BB-50/29kg

Beg1 – WB (6.3/4.5kg), 20 R/Pulls–ly2stand(str), BB-40/25kg, Bp/BSO (51cm), Stubby F/B (12.8/7.8kg)

Beg2 – WB (4.5kg/3kg, 20 R/Pulls–ly2stand(bent), BB-30/17kg, BBF Bps (SO), KB 8/5kg

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!