Featured Image – 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) – Extended to 24 October at 24:00.
Late Registration Closes (No Shirt) – 5 November at 24:00
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 – 151024
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Progress on last weeks Week 1 of Kipping PU…
Kipping 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 – PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 – RR (0.5m/0m)
then…
2) Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)
Tabata the following:
A) Double Unders
1.5 min Transition
B) 7.62m Shuttle Run
1.5 min Transition
C) Single DB Clusters (22.5kg/15kg)
1.5 min Transition
D) DB Lateral Facing Burpees
1.5 min Transition
E) Burpees GTOH (1x DB) (22.5kg/15kg)
Score = Total Reps
26 min
LITE:
(S-Run 1 length is 1 Rep)
Rx, Int1/2 – 22.5kg/15kg
Int3 – 20kg/12kg
Beg1 – SU, 15/10kg
Beg2 – SU, 12/8kg
Beg3 – SU, 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!
Featured Image – Anrika at Fittest in Pe, 2 weekends back (Image Courtesy of 
