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

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 231124

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

RX, LITE and HOME WOD

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

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

Score = For Quality

then…

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

DVSN ECC 24 TEAM Workouts – Day 1

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

Complete 4 RFT:

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

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

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

30 Synchro C2B Pull-ups – Partners OH Hold

TC – 22 min (Extended TC class 26 min)

Score = Time/TC plus 1 sec/Rep missed

BB – 70kg/45kg

Notes:

BJO – must step down

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

Synchro positions:

BJO – start position

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

Similarly so with the C2B PU.

LITE:

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

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

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

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

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

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

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

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

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

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

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

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

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 231124

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

RX, LITE and HOME WOD

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

Beach Wod…

1) Tug of War

Score = For Fun and Bragging Rights

Then…

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

5x20m shuttle run

25 Hand release push ups

1x20m broad jumps

40 jumping lunges

2x20m bear crawl

40 air squats

1x20m crab walk

25 sit-ups

Score = Total Reps

Notes:

Rx – 200 Reps/Rnd

S-Run 10m – 1 Rep

BJ 20m – 20 Reps

20m – B-crawl 20 Reps (2m – 1 Rep)

20m Crab Walk 20 Reps (1m – 1 Rep)

LITE:

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

Beg2 – same values B1, Static Lunges

Beg3 – same values B1, Static Lunges, 20 Crunches

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 221124

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

RX, LITE and HOME WOD

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

1) Thruster 1 – EMOM 10 min (Max Day)

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

Score = Load

Then…

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

RX: Event 5 – Finals – DVSN’s Finale

FT:

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

Into…

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

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

Into…

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

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

INTERMEDIATE: Event 5 – Finals – DVSN’s Finale

FT:

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

Into…

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

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

Into…

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

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

SCALED: Event 5 – Finals – DVSN’s Finale

FT:

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

Into…

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

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

Into…

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

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

Notes:

Low bar push only

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

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

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

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

LITE:

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

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

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

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

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

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

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

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 211124

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

RX, LITE and HOME WOD

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

1) Skill Practice all the Movements below

Score For Quality

Then…

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

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

Event 1:

AMRAP 3 min:

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

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

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

Score = Total Reps

1 min transition

FT:

1 Peg Board Ascents (2.4m)

2 Pullovers

6m Unbroken HS Weave walk

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

6m HS Walk – up stairs down ramp

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

6m HS Walk – up ramp down stairs

6m Unbroken HS Weave walk

2 Pullovers

1 Peg Board Ascents (2.4m)

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

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

Event 1:

AMRAP 3 min:

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

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

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

Score = Total Reps

1 min transition

FT:

6 Peg Board Pull-ups

3 T2B

6m Handstand Walk

6m HS Walk – over bumpers 10kg

6m Handstand Walk

3 T2B

6 Peg Board Pull-ups

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

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

Event 1:

AMRAP 3 min:

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

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

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

Score = Total Reps

1 min transition

FT:

20 sec cumulative Peg Board Hold

15 Hanging Knee Raises

10x 1 Step Wall Walks

15 Hanging Knee Raises

20 sec cumulative Peg Board Hold

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

Notes:

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

Banger – hold on handle above marked yellow line

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

LITE:

Nb – sub for Peg Board Long. Pull-ups

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

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

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

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

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

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

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

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

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 201124

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 C2W HSPU and C2B Pull-ups

Score = For Quality

LITE:

See below

then…

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

RX: Event 4 – CrossFit Algoa’s New DT meets a Monkey #2

3 RFT of:

5 Burpee Box Jump Overs (76cm/61cm)

10 Chest-2-Wall HSPU M / 7 Chest-2-Wall HSPU W

10 C2B Pull-ups

12 Deadlifts (70kg/45kg)

9 Hang Power Cleans (70kg/45kg)

6 Push Jerks (70kg/45kg)

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

INTERMEDIATE: Event 4 – CrossFit Algoa’s New DT meets a Monkey #2

3 RFT of:

5 Burpee Box Jump Overs (61cm/51cm)

7 Chest-2-Wall HSPU (2 abm @ 50cm) M / 5 Chest-2-Wall (2 abm + 5kg @ 50cm) HSPU W

8/6 Pull-ups

12 Deadlifts (50kg/30kg)

9 Hang Power Cleans (50kg/30kg)

6 Push Jerks (50kg/30kg)

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

SCALED: Event 4 – CrossFit Algoa’s New DT meets a Monkey #2

3 RFT of:

5 Burpee Box Step Overs (61cm/51cm)

10 Piked Push-ups (Feet/Knees -2 abmats)

10 Rings Rows (<10cm/on 10cm)

12 Deadlifts (30kg/18kg)

9 Hang Power Cleans (30kg/18kg

6 Push Jerks (30kg/18kg)

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

Note:

Piked PU – the hands and feet must be within a 1mx1m square and the head contact must be made ahead of the palm of the hand!

Piked PU (kns 2x abm) –the hands and knees must fall with a rectangle 75cm (long) x 1m (wide)

RR height set (115cm), feet must touch a line under the hanging rings at 10cm for women, while the men’s feet must be in front of the 10cm line!

LITE:

Level3 – 65/42kg; 8 C2B; C2W (1/2 abm at 30cm)

Level4 – 60/40kg

Int1 – 57/38kg; 7 C2B; C2W (1/2 abm at 30cm)

Int2 – 55/36kg; 6 C2B; C2W (1/2 abm at 30cm)

Int3 (ECC Int) – B-BJO (61/51cm); 50/30kg; C2W (2/3 abmat at 50cm) or as above INT ECC (2 abm @ 50cm) M / 5 Chest-2-Wall (2 abm + 5kg @ 50cm); 8/6 Pull-ups

Beg1 – 5 Bp BSO (61/51cm), C2W HSPU (2/3 abm at 90cm), PU (P/G), 40/25kg

Beg2 (Ecc Scaled) – 5 Bp BSO (61/51cm), 10 PPU (Ft/Kns 2x abmats), 10 RR (<10cm/on 10cm), 30/18kg

Beg3 – 5 Bp BSO (38cm), PPU (Flr/kny 2x abm), 10 RR (0/0.5m), 25/15kg

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 191124

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

RX, LITE and HOME WOD

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

1) E90sOn90s for 12 min (8 Rnds, Climb to Max Day)

Min 1-6 – Snatch (any)

Min 7-12 – Clean (squat) and STOH

Score = Load of Max Snatch (any) plus Max Clean (squat) and STOH

LITE:

Keep loading so that great form is maintained

then…

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

RX: Event 3 – AFL’s Oly Race

Complete FT:

6 Snatches (60kg/40kg)

5 Snatches (70kg/45kg)

3 Snatches (80kg/50kg)

6 Squat Clean & Jerk (80kg/50kg)

5 Squat Clean & Jerk (95kg/60kg)

3 Squat Clean & Jerk (110kg/70kg)

TC – 6 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE: Event 3 – AFL’s Oly Race

Complete FT:

6 Snatches (40kg/25kg)

5 Snatches (50kg/28kg)

3 Snatches (60kg/32kg)

6 Squat Clean & Jerk (60kg/32kg)

5 Squat Clean & Jerk (70kg/37kg)

3 Squat Clean & Jerk (80kg/43kg)

TC – 6 min

Score = Time/TC plus 1 sec/rep missed

SCALED: Event 3 – AFL’s Oly Race

Complete FT:

6 Snatches (30kg/17kg)

5 Snatches (35kg/20kg)

3 Snatches (40kg/25kg)

6 Squat Clean & Jerk (40kg/25kg)

5 Squat Clean & Jerk (55kg/30kg)

3 Squat Clean & Jerk (65kg/35kg)

TC – 6 min

Score = Time/TC plus 1 sec/rep missed

Rules:

Any Snatch / Squat Clean, any Jerk allowed from floor

Beginners/Intermediate (Power clean plus front squat allowed)

NB – only athletes can change their plates/fractionals

LITE:

Int1 – 45-55-65-65-75-85kg/27-30-35-35-40-45kg

Int2 – see Int ECC

Int3 – 35-45-55-55-60-70kg/20-25-30-30-33-38kg

Beg1 – see Scaled ECC

Beg2 – 20-25-30–30-45-55kg/12-15-17–17-20-23kg

Beg3- 15-20-25-25-30-35-40kg/9-12-15-15-17-20kg

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 141124

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

The normal Class Schedule Resumes from Monday 18 November at 17:10.

1)

a) Practice OHS Mobility and Snatch Drills (7/15/20kg BB only)

b) Practice Double-Unders

Score = Both for Quality

then…

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

RX: Event 2 – Candy Wraps Triple Breather

Complete the Triplet FT:

120-100-80-60-40-20 DU

60-50-40-30-20-10 Shuttle Run (6m)

30-25-20-15-10- 5 DB Snatches (22.5kg/15kg)

TC – 18 min

Score = Time/TC plus 1 sec/Rep missed

INTERMEDIATE: Event 2 – Candy Wrap’s Triple Breather

Complete the Triplet FT:

100-80-60-40-20-10 DU

55-45-35-25-15-10 Shuttle Run (6m)

25-20-15-10-5-5 DB Snatches (20kg/15kg)

TC – 18 min

Score = Time/TC plus 1 sec/Rep missed

SCALED: Event 2 – Candy Wrap’s Triple Breather

Complete the Triplet FT:

120-100-80-60-40-20 SU

50-40-30-20-10-5 Shuttle Run (6m)

25-20-15-10-5-5 DB Snatches (15kg/10kg)

TC – 18 min (Benchmark Score 18 min but then continue to finish after a rest if not completed)

Score = Time/TC plus 1 sec/Rep missed

Notes:

NB – Dropping DB is a 5 Burpee penalty

DB Snatches – athletes can use 1 side for any given number of reps or alternate every rep

S-Run – Both feet pass start/finish line, 1x hand touches floor

LITE:

ECC INT (Int1) – 100-80-60-40-20-10 DU; 55-45-35-25-15-10 S-R; 25-20-15-10-5-5 DB (20/15kg)

Int2 – 90-70-50-30-10-10 DU

Int3 – 80-60-40-20-10-10-5 DU, 20/12kg

ECC Scaled (Beg1) – 120-100-80-60-40-20 SU; 50-40-30-20-10-5S-R; 25-20-15-10-5-5 DB Snatches (15/10kg)

Beg2 – 100-80-60-40-20-10 SU, 45-35-25-15-5-5 S-Run, 10/7kg

Beg3- 90-70-50-30-10-10 SU, 40-30-20-10-5-3 S-Run, 10/7kg

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:

Registration is closed.

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 – 141124

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

NOTE DUE TO OUR DVSN ECC – We only have our 5:30 am and 8:30 am classes today. You can hit an open box workout until 14:00 but note it could be outside or to the side of the ECC set-up arena!

The normal Class Schedule Resumes from Monday 18 November at 17:10.

COME SUPPORT OUR AWESOME ATHLETES!

PLEASE SEE ALL THE DETAILS AT: eastcapechamps.co.za

HERE IS THE SCHEDULE: https://eastcapechamps.co.za/event-scheduleheats/

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY…

⚠️‼️COACHES PLEASE WRITE THIS UP ON THE WHITEBOARD FOR OUR ECC ATHLETES‼️⚠️

1) Power Clean and Push Jerk 2 – EMOM for 12 min (Build to Max Day, Start at 50% 1RM)

Score = Max Load

LITE:

Keep loading so that great form is maintained!

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Power Clean and Push Jerk (60/40kg)

C2B Pull-ups

Push-ups

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

LITE:

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg

BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)

Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR

Int2 – 53/34kg; 22.5/15kg; PU or BOR

Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU

Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PU M 10 to 1/W 7-7-6-6-5-5-4-3-2-1

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PU M 7-7-6-6-5-5-4-3-2-1/W (kns) 10 to 1

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; M PU (kns) 10 to 1/W (kns) 7-7-6-6-5-5-4-3-2-1

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:

Registration is closed.

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 – 131124

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 Handstand Holds (Freestanding)

Score = For Quality

LITE:

Int1/2/3 – same

Beg1 – at wall

Beg2 – Piked Holds (61/51cm) – 1 leg straight OH

Beg3 – Piked Holds (floor) – 1 leg straight OH

then…

2) AMRAP the following for 5 Rnds:

AMRAP 4:

500m Row

25 DB Snatch (25/15kg)

AMRAP DU

Rest 2 min

Score = Total Reps

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!

DB Snatch – Alt. DB Power Snatch/ Alt. DB Muscle Snatch

LITE:

Row Sub SDHP Rx – 20/12kg KB

Home – Light BB Snatch (same loads as DB/KB)

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – SDHP 16/10kg; 15/10kg

Beg2 – SDHP 12/8kg; 12/8kg

Beg3 – SDHP 8/5kg; 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!

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.

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/ 

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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 – 121124

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) OHS 3-3-3-3-3 (start 80% 1RM, climb to Max Day)

Score = Load

ECC ATHLETES – 2-2-2 (80% 1RM)

then…

2) Complete the following couplet FT:

15-12-9 Power Snatch (60kg/40kg)

12-9-6 Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

ECC ATHLETES – 9-6-3 ON BOTH MOVEMENTS!

LITE:

RX sub – DB/KB/BP – 21-18-15 Reps on 25kg/15kg

BOR Sub – BB 12-9-6 (60/40kg), DB/KB/BP/BB (light) 24-18-12 (25/15kg)

Int1 – 55/36kg; 22.5/15kg; 9-6-3 MU or BOR

Int2 – 53/34kg; 22.5/15kg; 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR

Int3 – 50/32kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 45/30kg; 15/10kg; PU (G/P)/RD (B/P) or BOR

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR

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!