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 – 301024

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

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.

1) 40:20 Intervals of (I.e. 4x 40:20 per movement):

A) Farmers carry Box Step Overs (22.5kgx2/15kgx2 at 61cm/51cm)

2 min transition

B) Freestanding Handstand Hold – remain inside a square 4-by-4-ft (1.219×1.219m) – Total Hold Time

2 min transition

C) Hang Power Clean and Push Jerk

2 min transition

D) Shuttle Run 7m- hand touch each length

2 min transition

E) DB Snatch (22.5kg/15kg) – 5 per side then swop

2 min transition

F) Wall Walks

2 min transition

G) Box Jump Over (61cm/51cm)

Score = Total Reps

40 min Total Time (24 min work time)

LITE:

DB load is double for BSO and Single for DB Snatch

BJO – BSO Beginners 1-3

Int1 – 45/27kg

Int2 – 40/25kg

Int3 – 20/15kg; 35/20kg; At wall HS Hold

Beg1 – 15/10kg; Box 61/51cm; 30/15kg; Reverse Wall Walk Hold; Half WW

Beg2 – 10/7kg; Box 51cm; 20/12kg; Piked Hold (61cm); 1x stepWW

Beg3 – 7/5kg; Box 38cm; 15/8kg; Piked Hold (51cm); 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!

Featured Image – A beach event at the 2018 ECC! If you are keen to signup as a volunteer or judge at this years DVSN ECC, please message Dave directly on what’s app at 0784517637.

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 – 291024

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) Power Clean EMOM the following for Max Load:

EMOM 1,2,3 min – 3 Power Cleans

EMOM 4,5,6 min – 2 Power Cleans

EMOM 7,8,9,10 min – 1 Power Clean

Score = Sum of heaviest Lifts for each Rep Range (I.e. heaviest 3 – 50kg, 2 – 70kg, 1 – 90kg then score is 50 + 70 + 90 – 210kg)

LITE:

Keep loading so that great form is maintained

then…

3) RX – Event 3 “Diane’s cousin”

NB Coaches …

Nb – you can simply do in teams of 2 and complete 1 heat!

Please scale accordingly for pacing reasons

EXTENDED TC FOR CLASS OF 10 min

See Notes and LITE at end!

Order (M1 & F1 then M2 & F2)
M1 & F1 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

INTERMEDIATE – Event 3 “Diane’s Cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
HSPU (Men – 1 abmat/ Women – 2 abmats) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (60kg/40kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
HSPU (Men – 1 abmat/ Women – 2 abmats) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (60kg/40kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

BEGINNER – Event 3 “Diane’s Cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
Synchro Push-ups (Men – feet/ Women – kneeling)
Synchro Power Cleans (50kg/30kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
Synchro Push-ups (Men – feet/ Women – kneeling)
Synchro Power Cleans (50kg/30kg)

TC = 7 min (Extended TC class 10 min)

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

Score = Time (Couplet 1 plus 2)/TC plus 1 sec/rep missed (on both/either couplets)

You can tag your gender partner to complete your movement, complete 5 bps after your attempt, swop. Do every time break ; Partner HS Hold to work on HSPU

LITE Options:

Int1 – HSPU (1/2 AbM), 60/40kg

Int2 – 57/37kg ; Int3 – HSPU (2/3 AbM), 53/33kg)

Beg1 – PU (ft/k), Piked Hold, 50/30kg

Beg2 – 40/25kg

Beg3 – 30/15kg

IF ALONE – 1/2 HSPU (HS hold time takes for HSPU), PC as is. (Note you did 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!

Featured Image – DVSN Head Judge, Lawrence, ensuring Standards are met! If you are keen to signup as a volunteer or judge at this years DVSN ECC, please message Dave directly on what’s app at 0784517637.

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 – 281024

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:

Legless Rope Climbs from Sitting or Rope Climbing

Turkish Get-ups

Synchronisation on workout below – very NB for class – if athletes are not of the same level to scale appropriately so that they can keep pace with each other!

Score = For Quality

Then…

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

Nb – For setup reasons… yoke wall balls can be completed as side by side Wall Balls at the wall!

See notes and LITE below!

TEAM EVENT 7

RX – Event 7 “Always Fit League’s Chipper”

In Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (13.6kg/10kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 70kg/45kg)
60 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 70kg/45kg)
30 Synchro STOH (70kg/45kg) – F/B Goblet Squat Hold (27.8kg/17.8kg)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 OH hold – 70kg/45kg)
15 Synchro F/B Turkish Get-ups (27.8kg/17.8kg) – (M1/F1 or M2/F2 OH Hold 70kg/45kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE (Int1) – Event 7 “Always Fit League’s Chipper”

Teams of 4, complete the following Chipper FT:

150 Partner Yoke Wall Balls (10kg/6.3kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 60kg/35kg)
50 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 60kg/35kg)
25 Synchro STOH (60kg/35kg) – F/B Goblet Squat Hold (20.8kg/12.8kg)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 OH hold – 60kg/35kg)
15 Synchro F/B Turkish Get-ups (20.8kg/12.8kg) – (M1/F1 or M2/F2 OH Hold 60kg/35kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER (Beg1) – Event 7 “Always Fit League’s Chipper”

Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (6.3kg/4.5kg) (M/M ; F/F) – no hold
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
50 Indian file Synchro Burpee SO (51cm/51cm) (M1/F1 ; M2/F2)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
25 Synchro STOH (40kg/30kg) – F/B Goblet Squat Hold (12.8kg/7.8kg)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
15 Synchro F/B Turkish Get-ups (12.8kg/7.8kg) – (M1/F1 or M2/F2 OH Hold 40kg/25kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Notes:

All 4 working at once

F/B – Stubby fat bar (in the corner by Bevan)

Indian File Burpees (work synchro in pairs, 1st pair burpees then 2nd pair burpees)

AFL athletes – If alone:

75 WB plus Airsquat bottom hold for duration of wall balls (break into sets I.e 20 WB, then hold for that duration an Airsquat)

5 RC variant each time plus FR Hold for duration it takes you to RC

30 BBF BPS

30 STOH

8 Synchro F/B TGU plus OH hold for duration it takes you to complete the TGU

LITE:

Int1 – WB (10/6.3kg), RC, BB-60/35kg, 50 Bp/BJO (61/51cm), 25 STOH, Stubby F/B (20.8/12.8kg)

Int2 – BB-55/32kg

Int3 – BB-50/29kg

Beg1 – WB (6.3/4.5kg), 20 R/Pulls–ly2stand(str), BB-40/25kg, Bp/BSO (51cm), Stubby F/B (12.8/7.8kg)

Beg2 – WB (4.5kg/3kg, 20 R/Pulls–ly2stand(bent), BB-30/17kg, BBF Bps (SO), KB 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!

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 let me know asap today if you have a late Shirt Registration entry

Late Registration Closes (No Shirt) – 5 November at 24:00

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 261024

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 – EMOM 10 min (Start 70% 1RM, Build to Max Day)

Score = Load

LITE:

Keep loading at a level so that great technique is maintained

then…

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

Coaches – For class purposes complete in Pairs going all in one heat!

TEAM EVENT 4

RX – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work one at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

INTERMEDIATE – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

BEGINNER – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of HKR and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

Partner Holds FB to work on T2B   ;   TC = 11 min (per pair)   ;   1 min Trans.   ;   Total TC = 23 min   ;   Time to 80 OHS – 3 intervals of 3 min. Time ends when OHS completed/when cap hit. 1 Athlete works at time on OHS.  ;

LITE –

Int1 – 15 T2B, 12 S/BBFB, OHS (50/30kg)

Int2 – OHS (43/270kg)

Int3 – OHS (38/25kg)

Beg1 – 15 HKR, 9 S/BBFB, OHS (30/20kg)

Beg2 – 15 Sit-ups, 9 S/BBFB (step over), OHS (20/12kg)

IF ALONE – complete Half T2B, hold F/Bridge as long as it takes you to complete half the T2B, complete all BBF Bps, but AMRAP up to 50 OHS if 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 let me know asap today if you have a late Shirt Registration entry

Late Registration Closes (No Shirt) – 5 November at 24:00

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 251024

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 – EMOM 10 min (Start 70% 1RM, Build to Max Day)

Score = Load

LITE:

Keep loading at a level so that great technique is maintained

then…

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

Coaches – For class purposes complete in Pairs going all in one heat!

TEAM EVENT 4

RX – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work one at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

INTERMEDIATE – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

BEGINNER – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of HKR and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

Partner Holds FB to work on T2B   ;   TC = 11 min (per pair)   ;   1 min Trans.   ;   Total TC = 23 min   ;   Time to 80 OHS – 3 intervals of 3 min. Time ends when OHS completed/when cap hit. 1 Athlete works at time on OHS.  ;

LITE –

Int1 – 15 T2B, 12 S/BBFB, OHS (50/30kg)

Int2 – OHS (43/270kg)

Int3 – OHS (38/25kg)

Beg1 – 15 HKR, 9 S/BBFB, OHS (30/20kg)

Beg2 – 15 Sit-ups, 9 S/BBFB (step over), OHS (20/12kg)

IF ALONE – complete Half T2B, hold F/Bridge as long as it takes you to complete half the T2B, complete all BBF Bps, but AMRAP up to 50 OHS if 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) – Extended to 24 October at 24:00.

Late Registration Closes (No Shirt) – 5 November at 24:00

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 241024

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 Week 2 of 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) 40:20 Intervals of (4 x 40:20 on each mvt before moving on):

A) Power Snatch

B) Freestanding Handstand Hold – remain inside a square 4-by-4-ft (1.219×1.219m) – Total Hold Time

C) Power Clean and Push Jerk

Score = Total reps

LITE:

Int1 – 45/27kg

Int2 – 40/25kg

Int3 – 35/20kg; At wall HS Hold

Beg1 – 30/15kg; Reverse Wall Walk Hold

Beg2 – 20/12kg; Piked Hold (61cm)

Beg3 – 15/8kg; Piked Hold (51cm)

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) – Extended to 24 October at 24:00.

Late Registration Closes (No Shirt) – 5 November at 24:00

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 231024

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 week … Strict 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 2018 (https://eastcapechamps.co.za/2019-workouts/)

RX Events 5 The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (122cm/102cm)
Thrusters (60kg/40kg)

Then…

3 Rnds of:
2 Legless Rope Climbs (2.7m) – (Sitting feet off floor)*Women – leg assisted
1 x 9m Sled Push – low handle (30kg Added Load 90kg/50kg)

TC = 7 min (Extended TC 12 min)

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE Events 5 The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (122cm/102cm)
Thrusters (50kg/32kg)

Then…

3 Rnds of:
2 Rope Climbs (2.7m) – (Sitting feet off floor)
1 x 9m Sled Push – low handle (30kg Added Load 70kg/40kg)

TC = 7 min (Extended TC 12 min)

Score = Time/TC plus 1 sec/rep missed

BEGINNER Events 5 – The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (76cm/61cm)
Thrusters (30kg/18kg)

Then…

3 Rnds of:
6 Rope Pulls – Lying to standing (legs straight)
1 x 9m Sled Push – high handle (30kg Added Load 70kg/40kg)

TC = 7 min (Extended TC 12 min)

Score = Time/TC plus 1 sec/rep missed

Note – Sled Loads above include the 35kg sled (I.e. men Beg 70kgless 35kg sled is add 35kg)

LITE:

Beginner – Beg1 (bbvo- climbing allowed)

Beg2 – Bbvo – Climbing or bum spin allowed; 25/15kg; 6 Rope Pulls – Lying to standing (hips bent); Sled (35kg plus 20kg/Empty sled)

Beg3 – Climbing or bum spin allowed; 20/12kg; 6 Rope Pulls – Lying to standing (kns/hips bent)

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) – Extended to 24 October at 24:00.

Late Registration Closes (No Shirt) – 5 November at 24:00

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 221024

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

RX, LITE and HOME WOD

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

1) ECC 2022 (https://eastcapechamps.co.za/2022-workouts/ )

RX / INTERMEDIATE / BEGINNER – Event 3 – Rebel’s Biathlon

A) FT:

4km Row – 1km intervals by each Athlete

B) AMRAP 4x 4 min intervals (4 min/athlete) of:

7m Shuttle Run

TC – 16 min

Score A = Time (Time/TC plus 1sec/10 meters missed)

Score B = Sum of 4 athletes Reps

Notes:

A & B take place simultaneously. Choose your Athlete orders wisely!

Athletes must stop Rowing as the 1 km interval ends, before swopping! If not, 5 Burpee penalty before next athlete starts rowing!

Both feet behind start and finish line for each Rep! NO hand touching on floor required.

LITE:

Class Sub for Row is SDHP:

SDHP RX – 24kg/16kg

SDHP INT – 20/12kg

SDHP BEG – 16/10kg

Beg2 – 12/8kg and Beg3 – 8/5kg

then…

2) Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

Tabata the following:

A) Double Under Crossovers

1 min Rest

B) Wall Walks

1 min Rest

C) DU

Score = Total Reps

14 min

LITE:

Int3 – SU CO, WW, DU

Beg1 – SU CO, Half WW, DU (yes DU attempts)

Beg2 – SU CO, 1 Step WW, SU

Beg3 – SU, Worm Walks, 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!

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

Repost from @eastcapechamps FB and Insta…

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

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

DATE:

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

VENUE:

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

REGISTRATION:

Opens – 25 August 2024

Early Bird Registration Closes (Shirt) – Extended to 24 October at 24:00.

Late Registration Closes (No Shirt) – 5 November at 24:00

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 211024

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

RX, LITE and HOME WOD

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

1) Snatch (Squat) 1 -2 Reps -EMOM 8 min (build to 80-85% of your predicted 1 RM Snatch below)

Score = Load (heaviest for 1 Rep)

LITE:

Keep loading so that great form is maintained!

Then…

2) East Cape Champs – ECC 2018 (https://eastcapechamps.co.za/2019-workouts/)

RX Events 3 & 4

Event 3:
2:00 min – Max Snatch (squat) (Force USA Weight vest 9.1/6.3kg)
*Power Snatch, Overhead Squat Allowed

Score = Load

Event 4:
Heavy Mary meets Light Linda…

In a Weight vest (9.1/6.3kg) complete 3 RFT of:
9 Deadlift (60kg/35kg)
9 Clean (squat) (60kg/35kg)
9 Bench Press (60kg/35kg)
5 HSPU
10 Pistols
15 Pull-ups

TC = 11 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE Events 3 & 4

Event 3:
2:00 min – Max Snatch (squat)
*Power Snatch, Overhead Squat Allowed

Score = Load

Event 4:
Heavy Mary meets Light Linda…

Complete 3 RFT of:
9 Deadlift (55kg/30kg)
9 Clean (squat) (55kg/30kg)
9 Bench Press (55kg/30kg)
5 HSPU (M – floor/ W – 1 Abmat)
10 Box Step Ups (61cm/51cm with 24kg/16kg KB)
10 Pull-ups

TC = 11 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER Events 3 & 4

Event 3:
2:00 min – Max Snatch (squat)
*Power Snatch, Overhead Squat Allowed

Score = Load

Event 4:

Heavy Mary meets Light Linda…

Complete 3 RFT of:
9 Deadlift (40kg/25kg)
9 Clean (squat) (40kg/25kg)
9 Bench Press (40kg/25kg)
5 Push-ups (M – feet floor/ W – kneeling)
10 Lunges
15 Ring Rows (1m/0.5m)

TC = 11 min

Score = Time/TC plus 1 sec/rep missed

LITE:

ECC Int – Int1 55/30kg, Box Step Ups (61cm/51cm with 24kg/16kg KB or 6 Pistols, 10 PU

Int2 – Ass. Pistols (band/hold object lightly); 8 PU, HSPU (1/2 abm)

Int3 – 50/28kg, 6 PU, HSPU (2/3 abm), Pistols (bench-hip crease just below Hor)

Beg1 – 45/27kg, PU (P/G), PPU (61cm/Flr), Pistol (bench-hip crease just above Horiz)

ECC Beg – Beg2 40/25kg, 5 Push-ups (Ts/Kns), 10 Lunges, RR (1/0.5m)

Beg3 – 30/17kg, 7/5 Kneeling Piked PU (2 abm), static Lunges, RR (0.5/0m)

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) – Extended to 24 October at 24:00.

Late Registration Closes (No Shirt) – 5 November at 24:00

FORMAT:

Individuals (15 November 2024 – Friday)

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

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

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

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

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

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 191024

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

RX, LITE and HOME WOD

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

Repeat 2 Oct 2021…

1) Cluster 1 – EMOM 10 min (Start 60% 1RM, Build to Max Day)

Score = sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

LITE:

Keep loading at a level so that great technique is maintained

then…

2) Complete the following FT:

15-12-9 Bar Muscle-ups

27-21-15 Thrusters (50kg/32kg)

TC – 15 min

LITE:

DB/KB/BP/Light BB Home-Based sub Below!

RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on Thr 25/15kg and BOR

Int1 – 9-6-3 MU or BOR 45/30kg, PU; 22.5/15kg

Int2 – 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR 40/25kg, PU; 20/15kg

Int3 – 12-9-6 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR 35/20kg, PU; 16/12kg

Beg1 – 15-12-9 PU (P/G), 15/12-12/9-9/6 Push-ups (Ts), BOR 30/15kg, PU; 15/10kg

Beg2 – 15-12-9 RR (1,5m/1m), 12-9-6 Push-ups (Ts/Kns), BOR 20/12kg, PU; 12/8kg

Beg3 – 15-12-9 RR (1m/0,5m), 12/9-9/6-6/3 Push-ups (Kns), BOR 15/8kg, PU; 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!