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/
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If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE
Or
If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE
Alternatively call us on: 0784517637 (adults & kids)
#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth
ONLINE WHITEBOARD/COACHING – 181024
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!
