Featured Image – Using your Fitness!! Dave and Rob at the Games Bound Paddle Tournament Fundraiser!!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 060724

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) EMOM 10:

Min 1 – Practice Rope Climbing (Spanish Wrap/X/Inverted X) – try practice something new today if you are good at your usual technique used

Min 2 – Cluster, Thruster – Build to Max Day

Score = For Max Load

then…

2) AMRAP 15 min of:

10 Clusters (45kg/30kg)

5 Rope Climbs (4.57m)

Score = Total Reps

LITE:

Int1 – 43/29kg, same RX

Int2 – 40/27kg, 3,7m RC (no jump)

Int3 – 38/25kg, 2 Pulls RC (no jump)

Beg1 – 30/20kg, 12-9-6 Rope Pulls (str legs, body)

Beg2 – 25/15kg, 12-9-6 Rope Pulls (bent hips, str kns)

Beg3 – 20/12kg; Rope Pulls (bent hips, bent kns)

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 Times at the Saturday AM Class!!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 050824

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

Repeat (similar) from 14 July 2023 (Rx now C2B)…

1)

a) Practice – Partner Wall Balls (side by side)

b) Practice – Wall Ball, extra airsquat, Wall Ball (2 for 1 wall ball)

Score = For Quality

then…

2) Complete the following FT:

50-40-30-20-10 Wall Balls (13.6kg/9.1kg)

10-8-6-4-2 Wall Walks

20-16-12-8-4 C2B Pull-ups

TC – 25 min

Score = Time/TC plus 1 sec/Rep missed

LITE:

T2(L2) – 45-35-25-15-5 WB (13.6/9.1kg)

T1(L4) – 45-30-20-10-10 WB (13.6/9.1kg)

Int1 – 9.1/6.3kg; 18-14-10-6-2 C2B

Int2 – 9.1/6.3kg; 9-7-5-3-1 WW; 16-12-8-4-1 C2B

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height); 8-6-4-2-1 WW; PU

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 10-8-6-4-2 Half WW; PU (G/P)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 10-8-6-4-2 1-Step WW; RR (0,5/0m)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 10-8-6-4-2 WormW; RR (0m/0,5m)

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 OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 030824

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

Last completed 24 July 24…

1) Take 10 min to Climb to a Max Load on the following complex – Deadlift, Hang Power Clean, STOH

Score = Max Day

then…

2) “Dóttir” Benchmark WOD – For Time:

12 Bar Muscle-Ups

21 Deadlifts (102/70kg)

9 Bar Muscle-Ups

15 Hang Power Cleans (102/70kg)

6 Bar Muscle-Ups

9 Shoulder-to-Overheads (102/70kg)

TC – 12:00.

Score = Time/TC plus 1 sec/rep missed

LITE:

Load guideline – 70% of 1RM STOH or HPC (whichever is least)

Int1 – 90/63kg, 9-7-6 B/M-up

Int2 – 83/58kg, 6-4-2 B/M-up

Int3 – 75/52kg, 9-7-6 B/M-up (B/P)

Beg1 – 55/38kg, 12-9-6 PU (P/G), RD (B/P)

Beg2 – 40/25kg, 12-9-6 RR (1/0.5m), Seated P/Dips (str)

Beg3 – 30/20kg, 12-9-6 RR (0.5/0m), Seated P/Dips (bnt)

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 OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 020824

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

Last completed 24 July 24…

1) Take 10 min to Climb to a Max Load on the following complex – Deadlift, Hang Power Clean, STOH

Score = Max Day

then…

2) “Dóttir” Benchmark WOD – For Time:

12 Bar Muscle-Ups

21 Deadlifts (102/70kg)

9 Bar Muscle-Ups

15 Hang Power Cleans (102/70kg)

6 Bar Muscle-Ups

9 Shoulder-to-Overheads (102/70kg)

TC – 12:00.

Score = Time/TC plus 1 sec/rep missed

LITE:

Load guideline – 70% of 1RM STOH or HPC (whichever is least)

Int1 – 90/63kg, 9-7-6 B/M-up

Int2 – 83/58kg, 6-4-2 B/M-up

Int3 – 75/52kg, 9-7-6 B/M-up (B/P)

Beg1 – 55/38kg, 12-9-6 PU (P/G), RD (B/P)

Beg2 – 40/25kg, 12-9-6 RR (1/0.5m), Seated P/Dips (str)

Beg3 – 30/20kg, 12-9-6 RR (0.5/0m), Seated P/Dips (bnt)

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 OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 010824

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

Repeat 18 July 2023…

1) 2x DB OH Walking Lunge 3 steps each leg – E90Son90s for 9 min (In 6 Rnds, Build to a Max Day)

Score = Max Load

LITE:

Keep loading so that great form is mainatained! Shoulder niggles adjust to Front Rack or Farmers Walk positioning!

then…

2) For time:

9 muscle-ups

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

21 DB Lunges (Farmers Walk grip 22.5kgx2/15kgx2)

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

9 muscle-ups

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

27 DB Lunges (Front Rack 22.5kgx2/15kgx2)

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

9 muscle-ups

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

33 DB Lunges (OH 22.5kgx2/15kgx2)

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 22.5kgx2/15kgx2; 6 M-up, 15m HSW (over 25kg)

Int2 – 22.5kgx2/15kgx2; B/M-up (B/P), 10m HSW

Int3 – 20kgx2/12kgx2; Jumping B/M-up, 10m HSW or 5 WW

Beg1 – 15kgx2/10kgx2; PU (P/G), RD (P/B), 5 Half WW

Beg2 – 10kgx2/7kgx2; RR (1m/0.5m), Seated P/D (Bnt), 5x 1 Step-WW

Beg3 – 7kgx2/5kgx2; RR (0.5m/0m), Seated P/D (Str), 5x 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!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – 11 August 2024

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 310724

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)

A) Front Squat 1 RM Test

Score = Load

B) Front Squat 10 Rep Max Test

Score = Load

LITE:

Keep loading so that great form is maintained

then…

2) Tabata the following:

1- C2W HSPU

Rest 1 min

2- BB Lateral Facing Burpees

Rest 1 min

3- CO DU

Score = Total Reps

Tabata 8 Rnds of 20 sec work:10 sec Rest

LITE:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m  ;

L2(T2) – C2W RX

L3 – C2W RX

L4(T3) – C2W (1/2 abm at 30cm)

Int1 – C2W (1/2 abm at 30cm)

Int2 – C2W (1/2 abm a 50cm)

Int3 – C2W (2/3 abm at 50 cm)

Beg1 – C2W (90cm 2/3 abm); CO SU; BB LF StepO

Beg2 – PPU (51cm/Flr); CO SU; BB LF StepO

Beg3 – PPU (Flr/Flr 1 abm riser head); CO SU; BB LF StepO

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 OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – 11 August 2024

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 300724

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) 100 C2B Pull-ups FT

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:

T2 (level 4) – 75 ; T1 (Int1) – 60 ; Int2 – 55 ; Int3 – 50 ; Beg1 – C2B PU (P/G) ; Beg2 – RR (1/0.5m) ; Beg3 – RR (0.5/1m)

Then…

2) Complete FT:

21-15-9 Power Snatch (60kg/40kg)

42-30-18 HSW

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 55/36kg; 38-27-15m

Int2 – 50/32kg; 32-20-12m

Int3 – 45/30kg; 28-18-10m or WW 9-6-3

Beg1 – 35/22kg; Half WW 9-6-3

Beg2 – 25/17kg; 1 Step WW 9-6-3

Beg3 – 20/12kg; 9-6-3 Worm Walk

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 OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – 11 August 2024

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 290724

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) Triple 3 – Reebok CrossFit Games 2014 (Regionals 2018, Event 1

Complete FT:

3 km Row

300 DU

3 Mile Run (4.8km)

TC = 49 min

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep

LITE:

Int1 – Same, Row sub 300 SDHP (20/13kg)

Int2 – 210 DU

Int3 – 180 DU

Beg1 – 2km Row/200 SDHP (16/10), 200 SU, 3.21km Run

Beg2 – 1km Row/100 SDHP (12/8kg), 100 SU, 1.61km Run

Scaling Note…Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long (20-30 minutes).   ;   (games.crossfit.com/workouts/games/2014) (games.crossfit.com/workouts/regionals/2018)

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 OUR NEXT 💥GAMES BOUND 💥 FUNDRAISER … DAVE’s GAMES BOUND 🎾 PADDLE TOURNAMENT🎾 … IS HAPPENING TODAY!

COME JOIN IN ON THE FESTIVITIES AND FUN THIS SATURDAY 14:00-18:00 WITH A BRAAI 🍖 🥩 🌭AND DRINKS 🍻🍾🍷 PLUS SOME AWESOME TUNES 🎶 🎵 WITH TARA AND THUBA LIVE💥!!
FIND ALL OUR INFO TO PLAY HERE BY CLICKING THE LINK BELOW ⬇️!

Dave Levey Games Bound Padel Fundraiser

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 260724

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

IF YOU COMPLETED THIS YESTERDAY, THE COACHES WILL HELP YOU WITH SELECTING AN APPROPRIATE WOD MISSED THIS WEEK!

1) Complete 4 Rnds of the following for Max Reps…

AMRAP 3 min of:

400 m Run

50 DU

AMRAP Muscle-ups

REST 2 min

Score = Total Reps

Total Time 20 min

LITE:

Int1 – 45 DU, MU

Int2 – 40 DU, BMU (B/P)

Int3 – 350m, 35 DU, BMU (P/G)

Beg1 – 300m, 40 SU, PU ( P/G)

Beg2 – 250m, 35 SU, RR (1/0.5m)

Beg3 – 200m, 30 SU, RR (0.5/0m)

Then…

2) In Teams of 3, AMRAP 12 min (2 Rnds) of the following:

AMRAP 2 min then Rotate…

Athlete 1 – Sled Push Low Bar 6m 1 direction

Then…

Athlete 2 – Standing Rope Pulls Sled back 6m other direction

Athlete 3 – C2W HSPU

60 x5m Lengths (10 Each) of Moderately Heavy Yoke Walking (rest while you await your turn)

(Rx -Sled 35kg, plus 50kg/Sled 35kg plus 25kg)

1m = 1Rep  ;  1cal = 1Rep

AFL/CFA LITE Options:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m

L2(T2) – 6 C2W RX

L3 – 4 C2W RX

L4(T3) – 6 C2W (1/2 abm at 30cm)

Int1 – 35kg, 40kg/35kg, 20kg; C2W (1/2 abm at 30cm)

Int2 – 35kg, 35kg/35kg, 15kg; C2W (1/2 abm a 50cm)

Int3 – 35kg, 30kg/35kg, 10kg; C2W (2/3 abm at 50 cm)

Beg1 – 35kg,25kg/35kg,5kg; C2W (90cm 2/3 abm)

Beg2 – 35kg,25kg/35kg,5kg; PPU (51cm/Flr)

Beg3 – 35kg,15kg/35kg,0kg; PPU (Flr/Flr 2 abm riser head)

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!

JOIN IN ON OUR NEXT 💥GAMES BOUND 💥FUNDRAISER … DAVE’s GAMES BOUND 🎾 PADDLE TOURNAMENT🎾 … WETHER ON A TEAM OR JOIN IN ON THE FESTIVITIES AND FUN THIS SATURDAY 14:00-18:00 WITH A BRAAI 🍖 🥩 🌭AND DRINKS 🍻🍾🍷THEREAFTER… PLUS SOME AWESOME TUNES 🎶 🎵 WITH TARA AND THUBA LIVE💥!!
FIND ALL OUR INFO TO PLAY HERE BY CLICKING THE LINK BELOW ⬇️!

Dave Levey Games Bound Padel Fundraiser

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 260724

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

RX, LITE and HOME WOD

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

1) Complete 4 Rnds of the following for Max Reps…

AMRAP 3 min of:

400 m Run

50 DU

AMRAP Muscle-ups

REST 2 min

Score = Total Reps

Total Time 20 min

LITE:

Int1 – 45 DU, MU

Int2 – 40 DU, BMU (B/P)

Int3 – 350m, 35 DU, BMU (P/G)

Beg1 – 300m, 40 SU, PU ( P/G)

Beg2 – 250m, 35 SU, RR (1/0.5m)

Beg3 – 200m, 30 SU, RR (0.5/0m)

Then…

2) In Teams of 3, AMRAP 12 min (2 Rnds) of the following:

AMRAP 2 min then Rotate…

Athlete 1 – Sled Push Low Bar 6m 1 direction

Then…

Athlete 2 – Standing Rope Pulls Sled back 6m other direction

Athlete 3 – C2W HSPU

60 x5m Lengths (10 Each) of Moderately Heavy Yoke Walking (rest while you await your turn)

(Rx -Sled 35kg, plus 50kg/Sled 35kg plus 25kg)

1m = 1Rep  ;  1cal = 1Rep

AFL/CFA LITE Options:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m

L2(T2) – 6 C2W RX

L3 – 4 C2W RX

L4(T3) – 6 C2W (1/2 abm at 30cm)

Int1 – 35kg, 40kg/35kg, 20kg; C2W (1/2 abm at 30cm)

Int2 – 35kg, 35kg/35kg, 15kg; C2W (1/2 abm a 50cm)

Int3 – 35kg, 30kg/35kg, 10kg; C2W (2/3 abm at 50 cm)

Beg1 – 35kg,25kg/35kg,5kg; C2W (90cm 2/3 abm)

Beg2 – 35kg,25kg/35kg,5kg; PPU (51cm/Flr)

Beg3 – 35kg,15kg/35kg,0kg; PPU (Flr/Flr 2 abm riser head)

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!