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) – 10 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
GET DAVE TO THE CROSSFIT GAMES AND STAND A CHANCE TO WIN A ROGUE ECHO AIRBIKE….
➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024
For more info on entering this raffle… scroll down⬇️⬇️⬇️⬇️⬇️
@rebelelitefitness have yet again come to the party 🥳 and are raising funds for all the 🇿🇦 South Africa 🇿🇦 CrossFit Games athletes in 2024…
Buy a ticket UNDER MY NAME to Win a Rogue Echo Airbike and the ticket proceeds go towards covering my CrossFit Games Trip to the finals! There are a handful of us going this year … so feel free to support more athletes also!!
Details from @rebelelitefitness
Support Our Athletes and Win a Rogue Echo Bike!
We’re excited to announce The Rogue Echo Bike Raffle, a fantastic opportunity to help our athletes compete at the 2024 CrossFit Games! 🎉
Purchase a raffle ticket for your chance to win a Rogue Echo Bike, worth R20,000, used at the REBEL Renegade Games, CrossFit Semi Final for Africa. All funds raised will support the athletes representing Africa on the global stage.
Click the following Link to get to the Raffle – https://rebelstore.co.za/product/rogue-echo-bike-raffle/
📅 Important Dates:
Raffle Ends: Saturday, 20 September 2024
Winner Announcement: Monday, 23 September 2024
🏋️♂️ How to Enter:
Buy at least one raffle ticket from the REBEL Store.
Choose the athlete you want to support.
Each ticket equals one entry – the more you buy, the better your chances!
Terms:
Must be 18+ to enter
Online entries only
Free delivery in South Africa
Winner may be publicized for transparency
Let’s get our athletes to the Games! 💪🌍
#CrossFitGames #SupportOurAthletes #RogueEchoBikeRaffle
➡️ Games Bound Raffle – Please take tickets at the Box! What’s app me if you want to pay by EFT and I can forward you the Bank details!
➡️ Secret Sunrise – TBA (Sept/Oct)
FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️
Click Here
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 – 130924
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Practice –
A) Seated LL Rope Climb
B) Pistols (5 per side, no ft down, then change)
Nb – foot down only allowed btwn change overs; no hopping or moving foot allowed!
Score = For Quality
Ps – see scaled options below for LITE
Then…
2) FT:
40 Pistols (5 per side, no ft down, change)
600m Run
6 HSW pirouettes (18m)
4 Seated LL RopeC (4.1m)
25 Strict C2W HSPU
4 Seated LL RopeC (4.1m)
6 HSW pirouettes (18m)
600m Run
40 Pistols (5 per side, no ft down, change)
TC – 25 min
Score = Time/TC plus 1 sec/rep missed
Notes:
R-height (4.1m)
HSW Pir (1x Pirroutte every 3m, can break in 3m segments)
HSPU line 76cm long, 25cm from wall
Row sub SDHP – 20/12kg
LITE:
L1 – HSW 18m w 4 Pir.; 22 C2W HSPU
L2 – 75/50kg; HSW 18m w 4 Pir.; 2x S-LL RC 3,7m; 22 C2W HSPU ; L3 – 73/48kg; HSW 18m w 2Pir.; 1.5x S-LL RC 3,7m; 18 C2W HSPU
L4 – 70/45kg; ; HSW 18 m w 2 Pir.;1.5x S-LL RC 3,7m; 18 C2W HSPU Int1 – 65/44kg; HSW 18 m w 2 Pir.; 1x S-LL RC 3,7m; 18 C2W HSPU Int2 – 60/40kg; HSW 18 m; 2x LL RC 3,7m(no jump); 20 C2W HSPU (1/2 abm at 0.5m)
Int3 – 55/35kg; HSW 12m/8WW; 12 LL R-PU; 20 C2W HSPU (2/3 abm at 1 m)
Beg1 – 50/30kg; 8 Half WW; 12 R-PU (Leg ass. or 6 R-Pulls- str); 25 PPU (61/51cm) or 20 C2W (12/3 abm at 90cm)
Beg2 – 40/25kg; 8 1-step WW; 12 R-Pulls (hips bend); 25 PPU (51cm/Flr); 500m Run
Beg3 – 30/20kg; 8 WormW; 12 R-Pulls (hips, kns bend); 25 PPU (Flr/Kns 2x abm); 400m Run
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!
