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 ⬇️ WETHER PLAYING OR JUST WANTING TO ORDER A BRAAI PACK!

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 – 250724

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)  Freestanding Handstand Holding (inside Square 1.21m x 1.21m) – Accumulate 5 min FT

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

(NB – inside Square 1.21m x 1.21m)

CFA LITE: 

Int1/2 – Same

Int3 – At wall HS Hold

Beg1 – Reverse Wall Walk Hold

Beg2 – Piked Hold (61cm)

Beg3 – Piked Hold (51cm)

Then…

2) 2024 CrossFitGames Quarter Finals (ALL) – Test 2

3 RFT:

50 Wall Balls (9.1/6.3kg)

50 Lateral Burpee BJO (61/51cm)

TC: 20 min

Score = Time/TC plus 1 sec/rep missed

https://games.crossfit.com/workouts/onlinequalifiers/2024 

LITE and WORKOUT Vs RX Individuals, 16-54 age-group divisions:

F – 14-lb (6 kg), 9-ft target, 20-inch (51cm) box ; M –  20-lb (9 kg), 10-ft target, 24-inch (61cm) box ; RX 14-15, 55-59, 60-64, 65  age-group divisions F – 10-lb (4 kg), 9-ft target, 20-inch (51cm) box ; M – 14-lb (6 kg), 10-ft target, 24-inch (61cm) box  

Beg1 – WB (6.3/4.5kg, 10ft/9ft), BBSO (61/51cm) 

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 40 BBSO (41cm) 

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 30 BBSO (31cm)

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 ⬇️ WETHER PLAYING OR JUST WANTING TO ORDER A BRAAI PACK!

Dave Levey Games Bound Padel Fundraiser

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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 – 240724

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

RX, LITE and HOME WOD

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

1) Complete the following:

Front Squat 2-2-2 – E2ndMon2m for 6 min (95% 1RM)

Front Squat 10 – E2ndMon2m for 2 min (67.5% 1RM)

Front Squat 20 – E2ndMon2m for 2 min (52.5% 1RM)

Score = Sum of 3 Max Loads

LITE:

Keep loading so that great form is maintained

then…

2) AMRAP each of the following Mvts for 120 sec, for 2 Rnds:

1- Rope Climbing (6m)

2- Lateral Facing Burpee Box Jump Overs (61cm/51cm)

3- BB Power Cleans (45kg/30kg)

4- Rest 120 sec

Score = Total Reps

8 min per Rnd (14 min to end 2nd Rnd)

LITE Options:

Nb- see B1 must convert Rope Reps to ascents

Int1 – RC (4.5m), 40/28kg

Int2 – RC (3.6m), 40/28kg

Int3 – 2 Pull Climb, no jump, 35/25kg

Beg1 – Rope Pulls-lying to stand (str kns, str hips) 2 Counts 1 ascent OR Leg assist. R-PU (6 is 1 ascent); 30/20kg, BBSO (61/51cm)

Beg2 – Rope Pulls-lying to stand (str kns), 25/15kg, BBSO (51/41cm)

Beg2 – Rope Pulls-lying to stand (bnt kns, bnt hips), 25/15kg, BBSO (41cm)

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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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 – 230724

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

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

“Shirley” – for Time:

21 Snatch 50 kg / 30 kg

21 C2B Pull-up’s

21 m HS Walk

15 Snatch 50 kg / 30 kg

15 C2B Pull-up’s

15 m HS Walk

9 Snatch 50 kg / 30 kg

9 C2B Pull-up’s

9 m HS Walk

Score = Time

COACHES – No Time Cap… Budget for 20 min at the most!

CFA LITE Options:

Home-Based sub C2B – BOR 27-21-15 (50/30kg) or 42-30-18 DB/KB (25/15kg)

Home-Based sub BB – DB/KB/SB 25/15kg 42-30-18 DB/KB snatches

NB Beg – Squat snatch but PS, OHS allowed

Int1 – 15-12-9m HSW or 7-5-3 WW

Int2 – 45/27kg, 22.5/15kg, 12-9-6m HSW OR 5-3-1 WW, PU

Int3 – 40/25kg, 20/12kg, PU

Beg1 – 30/20kg, 15/10kg, PU (G/P), 42-30-18m BW (Str) or 5-4-3 Half WW

Beg2 – 20/12kg, 10/7.5kg, RR (1/0,5m), 42-30-18m BW (Str) or 5-4-3 Scaled 1 Step WW

Beg3 – 17/10kg, 7.5/5kg, RR (0,5/0m), 42-30-18m BW (Bnt) ; NB – Squat snatch but PS, OHS allowed

EXTRAS

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

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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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 – 220724

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

CFHQ Workout of the Day – 210309

CrossFit HQ Tips https://www.crossfit.com/essentials/workout-tips-for-210309

7 Rounds FT of:

15 GHD sit-ups

15 Back extensions

10 Thrusters

10 Clean and Jerks

61kg/43kg (♂ 135 lb./♀ 95 lb.)

TC – 32 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds.

Newer athletes should reduce the total volume and avoid the GHD.

CFA LITE Options:

Home-Based – RX – 14 Thr and 16 CJ 25kg/15kg

Back Ext Sub – 15 Good Mornings (use DB/KB H-B loads)

GHD SU sub – 15 W-Sit-up (use DB/KB H-B loads)

Int1 – 55/36kg; 22.5/15kg; 12 GHD SU or 15 W-SU; 12 BkExt or 15 GM

Int2 (CFHQ Int) – 53/34kg; 22.5/15kg; 10 GHD SU or 15 W-SU; 10 BkExt or 15 GM

Int3 – 50/32kg; 20/12kg; 8 GHD SU or 15 W-SU; 8 BkExt or 15 GM

Beg1 – 45/30kg; 15/10kg; 15 W-SU; 15 GM

Beg2 – 35/22kg; 12/8kg; 10 W-SU; 10 GM

Beg3 (CFHQ Beg) – 25/17kg; 8/5kg; 10 Sit-ups, 10 BW GM, 7 Thr, 7 Cl,PP

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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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 – 200724

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) In Teams of 6, complete the following:

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

Score = Individual’s Total Loading (5mx 10 x load in kg)

VERY NB – You should NOT be going for a max or near max attempt!

Sled Weighs 105kg

Sled plus Safety Bar Racks 135kg

LITE:

Load as needed

Beg1 – Females can carry a yoke together side by side (52.5kg each)

If you need lighter, set up a BB with KB’s hanging with Powerbands Doubled up. Walk from 1 Rack to the next!

then…

2) 2018 Reebok CrossFit Regionals Event 5

For time:

50 handstand push-ups

50 toes-to-bars

50-cal. bike

50 dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge

50-ft. left-arm dumbbell overhead lunge

Men: 31kgx2 DB, 61cm box

Women: 22.5kg DB, 51cm box

(https://games.crossfit.com/workouts/regionals/2018)

TC – 22 min (Men actual is 17 min and Women 22 min)

Score = Time/TC plus 1 sec/repm missed

LITE Options:

Scaling

This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Int1 – 35 reps HSPU, T2B, SO, 50cal AB, DB (22.5kgx2/15kgx2)

Int2 – HSPU (1/2abm)

Int3 – HSPU (2/3abm)

Beg1 – 35 PU (k), 35 SU, 35cal AB, 35 SO (15kgx2/10kgx2 at 61/51cm)

Beg2 – 30 PU (k), 30 SU, 30cal AB, 30 SO (61/51cm), 30.48m Walking Lunge

AB sub – 600m run (Int), 400m run (Beg)

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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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 – 190724

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) In Teams of 6, complete the following:

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

Score = Individual’s Total Loading (5mx 10 x load in kg)

VERY NB – You should NOT be going for a max or near max attempt!

Sled Weighs 105kg

Sled plus Safety Bar Racks 135kg

LITE:

Load as needed

Beg1 – Females can carry a yoke together side by side (52.5kg each)

If you need lighter, set up a BB with KB’s hanging with Powerbands Doubled up. Walk from 1 Rack to the next!

then…

2) 2018 Reebok CrossFit Regionals Event 5

For time:

50 handstand push-ups

50 toes-to-bars

50-cal. bike

50 dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge

50-ft. left-arm dumbbell overhead lunge

Men: 31kgx2 DB, 61cm box

Women: 22.5kg DB, 51cm box

(https://games.crossfit.com/workouts/regionals/2018)

TC – 22 min (Men actual is 17 min and Women 22 min)

Score = Time/TC plus 1 sec/repm missed

LITE Options:

Scaling

This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Int1 – 35 reps HSPU, T2B, SO, 50cal AB, DB (22.5kgx2/15kgx2)

Int2 – HSPU (1/2abm)

Int3 – HSPU (2/3abm)

Beg1 – 35 PU (k), 35 SU, 35cal AB, 35 SO (15kgx2/10kgx2 at 61/51cm)

Beg2 – 30 PU (k), 30 SU, 30cal AB, 30 SO (61/51cm), 30.48m Walking Lunge

AB sub – 600m run (Int), 400m run (Beg)

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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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 – 180724

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) THORIN – CrossFit Algoa’s Memorial WOD for Thorin Mallinson

CrossFit Algoa’s Memorial WOD for Thorin Mallinson – Thorin was a member of both CrossFit Algoa when he lived in PE and more recently our sister Box, CrossFit East London.

We will always remember Thorins happy, enthusiastic and caring attitude towards life. Thorin Mallinson passed away tragically in a MVA on Tuesday 28/6/16 and his Birthday  was on 26 June 2017. RIP Thorin – we will miss you!!!!!

“THORIN” – 24 min AMRAP of:

200 m Plate Carry (20kg/10kg)

6 Squat Snatch (75kg/50kg)

24 Push-ups

26 Pull-ups

Score = Total Reps

CFA LITE Options:

Int1 – 70/46kg ;

Int2 – 65/42kg, 15/7.5kg ;

Int3 – 60/39kg, 15/7.5kg ;

Beg1 – 45/25kg, 10/5kg, PU (G/P), PU (Fl/k) ;

Beg2 – 30/20kg, 5/2.5kg, RR (1m/0.5m), PU (k)

Beg3 – 20/12kg, Run no burden, RR (0.5/0m), PU (Box/Table 76cm)

EXTRAS

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

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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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 – 170724

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

RX, LITE and HOME WOD

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

1)  Practice Rope Climbing (Spanish Wrap, X, Inverted X)

Score = For Quality

LITE:

Scale and Practice at your appropriate skill level

then…

2) AMRAP each of the following Mvts for 90 sec, for 3 Rnds:

1- Rope Climbing (6m)

2- Lateral Facing Box Jump Overs (61cm/51cm)

3- T2B

4- BB STOH (45kg/30kg)

5- Rest 90 sec

Score = Total Reps

7.5 min per Rnd

LITE Options:

Int1 – RC (4.5m), 40/28kg

Int2 – RC (3.6m), 40/28kg

Int3 – 2 Pull Climb, no jump, 35/25kg

Beg1 – Rope Pulls-lying to stand (str kns, str hips)30/20kg, HLR, BSO (61/51cm)

Beg2 – Rope Pulls-lying to stand (str kns), 25/15kg, HKR, BSO (41cm)

Beg2 – Rope Pulls-lying to stand (bnt kns, bnt hips), 25/15kg, HKR, BSO (41cm)

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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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 – 160724

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

RX, LITE and HOME WOD

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

1) Complete the following:

Front Squat 3-3-3- E2ndMon2m for 6 min (90% 1RM)

Front Squat 10 – E2ndMon2m for 2 min (65% 1RM)

Front Squat 20 – E2ndMon2m for 2 min (50% 1RM)

Score = Sum of 3 Max Loads

LITE:

Keep loading so that great form is maintained

Then…

2) Complete the following Sprint Chipper FT:

14m HS Walk (Regional Ramp – stairs and return ramp 7mx2)

21 Wall Balls (13.6kg/9.1kg)

14 Parallette HSPU (25cm/17.5cm)

21 Wall Balls (13.6kg/9.1kg)

14m HS Walk (Regional Ramp – stairs and return ramp 7mx2)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 7m Bumper HSW (over 25kg-2 sets), 13.6/9.1kg; D/HSPU (15/9cm)

Int2 – 14m HSW (over 10kg-2 sets), 10/6.3kg, D/HSPU (3/1.5cm)

Int3 – 14m HSW or 3 WW, 10/6.3kg, HSPU

Beg1 – 6 Half WW, 10/6.3kg 10ft/9ft, PPU (61cm/Fl)

Beg2 – 6x 1 step WW, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), PPU (Fl/knees)

Beg3 – 6 WormW, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), PPU (Fl/knees)

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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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 – 150724

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

RX, LITE and HOME WOD

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

1) Complete the following FT:

20 Strict C2B PU

20 Strict PU

20 Kipping C2B PU

20 Kipping PU

TC – 8 min

Score = Time/TC plus  1 sec/rep missed

LITE:

Int1 – 18e

Int2 – 16e

Int3 – 14e

Beg1 – 20e (P/G)

Beg2 – 20e strict RR 1.5/1m then 20e 1/0,5m then same distances, reps w kipping

Beg3 – 20e strict RR 1/0.5m then 20e 0,5/0m then same distances, reps w kipping

Then…

Those who did not complete the Intro to Hero Wod Chad (35%)… on Friday …please complete today!

For Time:

350 Box Step-Ups (20 in – 51cm)

Wear a Ruck Pack (45/35 lb – 20kg/15kg)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Use DB/KB/Bumper to load if no weight vest

Int1 – 15/10kg

Int2 – 10/7kg

Int3 – 7/5kg

Beg1 – Body Weight

Beg2 – 250 Reps Body Weight

Beg3 – 200 Reps 40cm

For those who did complete it then…

Complete the following …

AMRAP 20 min of the following with a DB (22.5kg/15kg):

10 DB Walking Lunge – Farmers Carry Position

20 DB Push Press – Single arm 10e

10 Lateral Facing DB Burpees

Score = Total Reps

AFL ATHLETES – Note your met con is different to the one above today!

LITE:

Int – Same RX

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!