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 – 111124

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)

a) Practice Toes to Bar

b) Practice Double-Unders

Score = Both for Quality

then…

2) ECC ATHLETES…JUST 1 ROUND OF THIS WORKOUT TODAY! DELOAD FOR ECC!

Wod League Spring Online Challenge

Workout 1 – For Time:

RX & Masters

3 Rounds

70 Double Unders

50 Wall Balls (10kg/7kg)

30 Toes 2 Bar

Scaled:

3 Rounds

70 Single Skips

50 Wall Balls (7kg/5kg)

30 Knees 2 Chest

Standards & Weights:

RX & Masters: Standard wall ball height, wall ball weight: 10kg Male / 7kg Female

Scaled: Standard wall ball height, wall ball weight: 7kg Male / 5kg Female

#wodleaguesa

TC = 15 min (CFA Extended TC – 22 min)

Score = Time/TC plus 1 sec/rep missed

Notes:

If entering, you must complete on WOD League’s prescription (above)! Class LITE Options below if not entering!

NB – Today – if you have not completed by 15 min… after a rest at 15 min continue until the extended time cap of 22 min!

Score is your Time or Reps Missed at 15 min. Note your time or extended TC score!

You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. 7.kg DB or 8 kg KB)

LITE:

CFA sub WB RX – WB/sub Thr (25/15kg)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65 DU, WB/sub Thr (25/15kg)

Int2 – 60 DU, WB/sub Thr (25/15kg)

Int3 – 55 DU, WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg

Beg1 – SU, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)

Beg2 – 65 SU, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)

Beg3 – 60 SU, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

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. We may have a few gaps in the heats so please contact Dave directly on what’s app 0784517637 if you still wanting to book your spot!

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 091124

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

RX, LITE and HOME WOD

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

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

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

then…

2) In Teams of 5 with Athlete 1 calling the rotation, AMRAP 18min:

Athlete 1 – 24m Seated Sled Pull (Added Load 60kg/35kg), Sled Push Low bar (Added Load 60kg/35kg) (4x 6m)

Athlete 2 – AMRAP T2B

Athlete 3 – AMRAP Jumping Alternate Lunges

Athlete 4 – AMRAP Strict HSPU

Athlete 5 – AMRAP Sandbag Cleans (60kg/40kg) – no dropping allowed

Score = Total Reps

Sled 1m = 1 Rep (24 Reps/Rnd)

LITE Options:

Int1 – Sled (Add 50/30kg)

Int2 – Sled (Add 45/27kg), S-HSPU (1/2 abm)

Int3 – Sled (Add 40/24kg), S-HSPU (2/3 abm), SB 45/30kg

Beg1 – Sled (Add 35/20kg), HLR, Step Lunge, Piked PU 61cm/Flr, SB 40/30kg

Beg2 – Sled (Add 20/10kg), HKR, Step Lunge, Piked PU Flr/Kns x2 abm, SB 30/20kg

Beg3 – Sled (B2), 1x HKR or Seated K2C, Static Lunge, Piked PU (Kns x2 abm),SB 20/13.6kg (30lb wb)

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. We may have a few gaps in the heats so please contact Dave directly on what’s app 0784517637 if you still wanting to book your spot!

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 081124

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

RX, LITE and HOME WOD

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

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

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

then…

2) In Teams of 5 with Athlete 1 calling the rotation, AMRAP 18min:

Athlete 1 – 24m Seated Sled Pull (Added Load 60kg/35kg), Sled Push Low bar (Added Load 60kg/35kg) (4x 6m)

Athlete 2 – AMRAP T2B

Athlete 3 – AMRAP Jumping Alternate Lunges

Athlete 4 – AMRAP Strict HSPU

Athlete 5 – AMRAP Sandbag Cleans (60kg/40kg) – no dropping allowed

Score = Total Reps

Sled 1m = 1 Rep (24 Reps/Rnd)

LITE Options:

Int1 – Sled (Add 50/30kg)

Int2 – Sled (Add 45/27kg), S-HSPU (1/2 abm)

Int3 – Sled (Add 40/24kg), S-HSPU (2/3 abm), SB 45/30kg

Beg1 – Sled (Add 35/20kg), HLR, Step Lunge, Piked PU 61cm/Flr, SB 40/30kg

Beg2 – Sled (Add 20/10kg), HKR, Step Lunge, Piked PU Flr/Kns x2 abm, SB 30/20kg

Beg3 – Sled (B2), 1x HKR or Seated K2C, Static Lunge, Piked PU (Kns x2 abm),SB 20/13.6kg (30lb wb)

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. We may have a few gaps in the heats so please contact Dave directly on what’s app 0784517637 if you still wanting to book your spot!

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 071124

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

RX, LITE and HOME WOD

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

1) Progress on last weeks C2B Kipping PU…

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

Score = Total Reps

RM – 1 attempt at a maximum number of reps

LITE:

Int1/2/3: Same Rx

Beg1 – C2B PU (P/G)

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5m/0m)

then…

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

Nb – Leave approx every 2.5 min

Score = Max Load

Then…

3) Complete the following FT:

10 Squat Cleans (102kg/70kg)

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

30m HS Walk (meters)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Level1 -97/68kg

Level2 -92/64kg

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

Level4 -87/61kg

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

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

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

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

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

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

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

Repost from @eastcapechamps FB and Insta…

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

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

DATE:

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

VENUE:

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

REGISTRATION:

Late Registration Closes (No Shirt) – 5 November at 24:00 – Registration is closed. We may have a few gaps in the heats so please contact Dave directly on what’s app 0784517637 if you still wanting to book your spot!

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 061124

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

RX, LITE and HOME WOD

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

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

Score = Load

LITE:

Maintain great form and position!

Beginners can Power Snatch plus 2 OHS

Then…

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

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

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

2 min transition

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

2 min transition

C) Shuttle Run 7m- hand touch each length

2 min transition

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

2 min transition

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

Score = Total Reps

28 min Total Time (20 min work time)

LITE:

DB load is double for BSO and Single for DB Snatch

BJO – BSO Beginners 1-3

Int1 – FS HSPU at wall 1/2 abm

Int2 – FS HSPU at wall 2/3 abm

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

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

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

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

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

Repost from @eastcapechamps FB and Insta…

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

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

DATE:

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

VENUE:

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

REGISTRATION:

Opens – 25 August 2024

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

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

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 051124

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

RX, LITE and HOME WOD

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

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

Score = Total Reps

LITE:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm)

Beg1 – PPU (61cm/Flr)

Beg2 – PPU (Flr/Kns)

Beg3 – PPU (kns)

Then…

2) Complete 5 RFT:

200m Run

40 DU

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

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 60/40kg ; 35 DU

Int2 – 55/35kg; 30 DU

Int3 – 50/30kg; 25 DU

Beg1 – 45/28kg; 40 SU

Beg2 – 35/20kg; 35 SU

Beg3 – 25/15kg; 30 SU

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

Repost from @eastcapechamps FB and Insta…

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

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

DATE:

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

VENUE:

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

REGISTRATION:

Opens – 25 August 2024

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

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

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 031124

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

RX, LITE and HOME WOD

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

1) CFA/AFL BENCHMARK – THE APE No. 2

Complete the following FT:

30 C2B Pull-ups

10 Legless Rope Climb (4.1m) 10 ascents

10 Rope Climb (4.1m) 10 ascents

30 Pull-ups

Score = Time

CFA/AFL LITE Options:

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

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

Int1 – 18 C2B; 18 PU; 6 LL RC

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

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

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

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

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

Then…

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

10 DB Snatch (any) – 5/side

10 DB Thrusters – 5/side

5 DB OHS – 2/3 per side

5 DB OH Lunges (alt.) – 2/3 per side

Score = Total Reps

LITE:

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 10/7kg

Beg3 – 7/5kg

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

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

Repost from @eastcapechamps FB and Insta…

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

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

DATE:

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

VENUE:

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

REGISTRATION:

Opens – 25 August 2024

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

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

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 021124

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

RX, LITE and HOME WOD

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

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

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

then…

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

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

TEAM EVENT 5

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

Order (F1, F2, M1, M2)

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

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

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

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

Order (F1, F2, M1, M2)

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

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

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

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

Order (F1, F2, M1, M2)

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

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

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

1 Rnd Each   ;   TC = 5 min (e)   

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

Yoke 105kg

LITE Options:

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

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

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

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

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

IF ALONE – complete 1 Rnd (Note alone)

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

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

Repost from @eastcapechamps FB and Insta…

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

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

DATE:

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

VENUE:

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

REGISTRATION:

Opens – 25 August 2024

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

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

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 011124

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

RX, LITE and HOME WOD

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

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

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

then…

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

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

TEAM EVENT 5

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

Order (F1, F2, M1, M2)

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

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

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

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

Order (F1, F2, M1, M2)

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

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

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

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

Order (F1, F2, M1, M2)

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

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

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

1 Rnd Each   ;   TC = 5 min (e)   

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

Yoke 105kg

LITE Options:

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

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

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

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

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

IF ALONE – complete 1 Rnd (Note alone)

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

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

Repost from @eastcapechamps FB and Insta…

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

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

DATE:

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

VENUE:

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

REGISTRATION:

Opens – 25 August 2024

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

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

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 311024

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

RX, LITE and HOME WOD

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

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

Score = Total Reps

LITE:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm)

Beg1 – PPU (61cm/Flr)

Beg2 – PPU (Flr/Kns)

Beg3 – PPU (kns)

then…

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

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

RX Event 8 & 9 (Itensity Finals):

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

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

1 min Transition

In Pairs (M2/F2):

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

TC – 8 min (Total TC 17min)

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE Event 8 & 9:

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

TC – 8 min

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

1 min transition

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

TC – 8 min

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

BEGINNER Event 8 & 9 (Itensity Finals):

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

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

Then…

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

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

LITE Event 7 –

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

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

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

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

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

1 min Trans. Event 8

LITE Event 8:

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

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

Int2 – same but 36 m HSW (4x9m)

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

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

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

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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