REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – 11 August 2024

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

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)  

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

ONLINE WHITEBOARD/COACHING – 310724

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)

A) Front Squat 1 RM Test

Score = Load

B) Front Squat 10 Rep Max Test

Score = Load

LITE:

Keep loading so that great form is maintained

then…

2) Tabata the following:

1- C2W HSPU

Rest 1 min

2- BB Lateral Facing Burpees

Rest 1 min

3- CO DU

Score = Total Reps

Tabata 8 Rnds of 20 sec work:10 sec Rest

LITE:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m  ;

L2(T2) – C2W RX

L3 – C2W RX

L4(T3) – C2W (1/2 abm at 30cm)

Int1 – C2W (1/2 abm at 30cm)

Int2 – C2W (1/2 abm a 50cm)

Int3 – C2W (2/3 abm at 50 cm)

Beg1 – C2W (90cm 2/3 abm); CO SU; BB LF StepO

Beg2 – PPU (51cm/Flr); CO SU; BB LF StepO

Beg3 – PPU (Flr/Flr 1 abm riser head); CO SU; BB LF StepO

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – 11 August 2024

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

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)  

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

ONLINE WHITEBOARD/COACHING – 300724

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) 100 C2B Pull-ups FT

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:

T2 (level 4) – 75 ; T1 (Int1) – 60 ; Int2 – 55 ; Int3 – 50 ; Beg1 – C2B PU (P/G) ; Beg2 – RR (1/0.5m) ; Beg3 – RR (0.5/1m)

Then…

2) Complete FT:

21-15-9 Power Snatch (60kg/40kg)

42-30-18 HSW

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 55/36kg; 38-27-15m

Int2 – 50/32kg; 32-20-12m

Int3 – 45/30kg; 28-18-10m or WW 9-6-3

Beg1 – 35/22kg; Half WW 9-6-3

Beg2 – 25/17kg; 1 Step WW 9-6-3

Beg3 – 20/12kg; 9-6-3 Worm Walk

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – 11 August 2024

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

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)  

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

ONLINE WHITEBOARD/COACHING – 290724

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) Triple 3 – Reebok CrossFit Games 2014 (Regionals 2018, Event 1

Complete FT:

3 km Row

300 DU

3 Mile Run (4.8km)

TC = 49 min

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep

LITE:

Int1 – Same, Row sub 300 SDHP (20/13kg)

Int2 – 210 DU

Int3 – 180 DU

Beg1 – 2km Row/200 SDHP (16/10), 200 SU, 3.21km Run

Beg2 – 1km Row/100 SDHP (12/8kg), 100 SU, 1.61km Run

Scaling Note…Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long (20-30 minutes).   ;   (games.crossfit.com/workouts/games/2014) (games.crossfit.com/workouts/regionals/2018)

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISER … DAVE’s GAMES BOUND 🎾 PADDLE TOURNAMENT🎾 … IS HAPPENING TODAY!

COME JOIN IN ON THE FESTIVITIES AND FUN THIS SATURDAY 14:00-18:00 WITH A BRAAI 🍖 🥩 🌭AND DRINKS 🍻🍾🍷 PLUS SOME AWESOME TUNES 🎶 🎵 WITH TARA AND THUBA LIVE💥!!
FIND ALL OUR INFO TO PLAY HERE BY CLICKING THE LINK BELOW ⬇️!

Dave Levey Games Bound Padel Fundraiser

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)  

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

ONLINE WHITEBOARD/COACHING – 260724

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

IF YOU COMPLETED THIS YESTERDAY, THE COACHES WILL HELP YOU WITH SELECTING AN APPROPRIATE WOD MISSED THIS WEEK!

1) Complete 4 Rnds of the following for Max Reps…

AMRAP 3 min of:

400 m Run

50 DU

AMRAP Muscle-ups

REST 2 min

Score = Total Reps

Total Time 20 min

LITE:

Int1 – 45 DU, MU

Int2 – 40 DU, BMU (B/P)

Int3 – 350m, 35 DU, BMU (P/G)

Beg1 – 300m, 40 SU, PU ( P/G)

Beg2 – 250m, 35 SU, RR (1/0.5m)

Beg3 – 200m, 30 SU, RR (0.5/0m)

Then…

2) In Teams of 3, AMRAP 12 min (2 Rnds) of the following:

AMRAP 2 min then Rotate…

Athlete 1 – Sled Push Low Bar 6m 1 direction

Then…

Athlete 2 – Standing Rope Pulls Sled back 6m other direction

Athlete 3 – C2W HSPU

60 x5m Lengths (10 Each) of Moderately Heavy Yoke Walking (rest while you await your turn)

(Rx -Sled 35kg, plus 50kg/Sled 35kg plus 25kg)

1m = 1Rep  ;  1cal = 1Rep

AFL/CFA LITE Options:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m

L2(T2) – 6 C2W RX

L3 – 4 C2W RX

L4(T3) – 6 C2W (1/2 abm at 30cm)

Int1 – 35kg, 40kg/35kg, 20kg; C2W (1/2 abm at 30cm)

Int2 – 35kg, 35kg/35kg, 15kg; C2W (1/2 abm a 50cm)

Int3 – 35kg, 30kg/35kg, 10kg; C2W (2/3 abm at 50 cm)

Beg1 – 35kg,25kg/35kg,5kg; C2W (90cm 2/3 abm)

Beg2 – 35kg,25kg/35kg,5kg; PPU (51cm/Flr)

Beg3 – 35kg,15kg/35kg,0kg; PPU (Flr/Flr 2 abm riser head)

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!

JOIN IN ON OUR NEXT 💥GAMES BOUND 💥FUNDRAISER … DAVE’s GAMES BOUND 🎾 PADDLE TOURNAMENT🎾 … WETHER ON A TEAM OR JOIN IN ON THE FESTIVITIES AND FUN THIS SATURDAY 14:00-18:00 WITH A BRAAI 🍖 🥩 🌭AND DRINKS 🍻🍾🍷THEREAFTER… PLUS SOME AWESOME TUNES 🎶 🎵 WITH TARA AND THUBA LIVE💥!!
FIND ALL OUR INFO TO PLAY HERE BY CLICKING THE LINK BELOW ⬇️!

Dave Levey Games Bound Padel Fundraiser

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)  

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

ONLINE WHITEBOARD/COACHING – 260724

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) Complete 4 Rnds of the following for Max Reps…

AMRAP 3 min of:

400 m Run

50 DU

AMRAP Muscle-ups

REST 2 min

Score = Total Reps

Total Time 20 min

LITE:

Int1 – 45 DU, MU

Int2 – 40 DU, BMU (B/P)

Int3 – 350m, 35 DU, BMU (P/G)

Beg1 – 300m, 40 SU, PU ( P/G)

Beg2 – 250m, 35 SU, RR (1/0.5m)

Beg3 – 200m, 30 SU, RR (0.5/0m)

Then…

2) In Teams of 3, AMRAP 12 min (2 Rnds) of the following:

AMRAP 2 min then Rotate…

Athlete 1 – Sled Push Low Bar 6m 1 direction

Then…

Athlete 2 – Standing Rope Pulls Sled back 6m other direction

Athlete 3 – C2W HSPU

60 x5m Lengths (10 Each) of Moderately Heavy Yoke Walking (rest while you await your turn)

(Rx -Sled 35kg, plus 50kg/Sled 35kg plus 25kg)

1m = 1Rep  ;  1cal = 1Rep

AFL/CFA LITE Options:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m

L2(T2) – 6 C2W RX

L3 – 4 C2W RX

L4(T3) – 6 C2W (1/2 abm at 30cm)

Int1 – 35kg, 40kg/35kg, 20kg; C2W (1/2 abm at 30cm)

Int2 – 35kg, 35kg/35kg, 15kg; C2W (1/2 abm a 50cm)

Int3 – 35kg, 30kg/35kg, 10kg; C2W (2/3 abm at 50 cm)

Beg1 – 35kg,25kg/35kg,5kg; C2W (90cm 2/3 abm)

Beg2 – 35kg,25kg/35kg,5kg; PPU (51cm/Flr)

Beg3 – 35kg,15kg/35kg,0kg; PPU (Flr/Flr 2 abm riser head)

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!

JOIN IN ON OUR NEXT 💥GAMES BOUND 💥FUNDRAISER … DAVE’s GAMES BOUND 🎾 PADDLE TOURNAMENT🎾 … WETHER ON A TEAM OR JOIN IN ON THE FESTIVITIES AND FUN THIS SATURDAY 14:00-18:00 WITH A BRAAI 🍖 🥩 🌭AND DRINKS 🍻🍾🍷THEREAFTER… PLUS SOME AWESOME TUNES 🎶 🎵 WITH TARA AND THUBA LIVE💥!!
FIND ALL OUR INFO TO PLAY HERE BY CLICKING THE LINK BELOW ⬇️ WETHER PLAYING OR JUST WANTING TO ORDER A BRAAI PACK!

Dave Levey Games Bound Padel Fundraiser

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)  

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

ONLINE WHITEBOARD/COACHING – 250724

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)  Freestanding Handstand Holding (inside Square 1.21m x 1.21m) – Accumulate 5 min FT

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

(NB – inside Square 1.21m x 1.21m)

CFA LITE: 

Int1/2 – Same

Int3 – At wall HS Hold

Beg1 – Reverse Wall Walk Hold

Beg2 – Piked Hold (61cm)

Beg3 – Piked Hold (51cm)

Then…

2) 2024 CrossFitGames Quarter Finals (ALL) – Test 2

3 RFT:

50 Wall Balls (9.1/6.3kg)

50 Lateral Burpee BJO (61/51cm)

TC: 20 min

Score = Time/TC plus 1 sec/rep missed

https://games.crossfit.com/workouts/onlinequalifiers/2024 

LITE and WORKOUT Vs RX Individuals, 16-54 age-group divisions:

F – 14-lb (6 kg), 9-ft target, 20-inch (51cm) box ; M –  20-lb (9 kg), 10-ft target, 24-inch (61cm) box ; RX 14-15, 55-59, 60-64, 65  age-group divisions F – 10-lb (4 kg), 9-ft target, 20-inch (51cm) box ; M – 14-lb (6 kg), 10-ft target, 24-inch (61cm) box  

Beg1 – WB (6.3/4.5kg, 10ft/9ft), BBSO (61/51cm) 

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 40 BBSO (41cm) 

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 30 BBSO (31cm)

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!

JOIN IN ON OUR NEXT 💥GAMES BOUND 💥FUNDRAISER … DAVE’s GAMES BOUND 🎾 PADDLE TOURNAMENT🎾 … WETHER ON A TEAM OR JOIN IN ON THE FESTIVITIES AND FUN THIS SATURDAY 14:00-18:00 WITH A BRAAI 🍖 🥩 🌭AND DRINKS 🍻🍾🍷THEREAFTER… PLUS SOME AWESOME TUNES 🎶 🎵 WITH TARA AND THUBA LIVE💥!!
FIND ALL OUR INFO TO PLAY HERE BY CLICKING THE LINK BELOW ⬇️ WETHER PLAYING OR JUST WANTING TO ORDER A BRAAI PACK!

Dave Levey Games Bound Padel Fundraiser

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 240724

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) Complete the following:

Front Squat 2-2-2 – E2ndMon2m for 6 min (95% 1RM)

Front Squat 10 – E2ndMon2m for 2 min (67.5% 1RM)

Front Squat 20 – E2ndMon2m for 2 min (52.5% 1RM)

Score = Sum of 3 Max Loads

LITE:

Keep loading so that great form is maintained

then…

2) AMRAP each of the following Mvts for 120 sec, for 2 Rnds:

1- Rope Climbing (6m)

2- Lateral Facing Burpee Box Jump Overs (61cm/51cm)

3- BB Power Cleans (45kg/30kg)

4- Rest 120 sec

Score = Total Reps

8 min per Rnd (14 min to end 2nd Rnd)

LITE Options:

Nb- see B1 must convert Rope Reps to ascents

Int1 – RC (4.5m), 40/28kg

Int2 – RC (3.6m), 40/28kg

Int3 – 2 Pull Climb, no jump, 35/25kg

Beg1 – Rope Pulls-lying to stand (str kns, str hips) 2 Counts 1 ascent OR Leg assist. R-PU (6 is 1 ascent); 30/20kg, BBSO (61/51cm)

Beg2 – Rope Pulls-lying to stand (str kns), 25/15kg, BBSO (51/41cm)

Beg2 – Rope Pulls-lying to stand (bnt kns, bnt hips), 25/15kg, BBSO (41cm)

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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 230724

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

SHIRLEY – In honour of Shirley Anne Levey, Dave’s mom who passed away 21 June 2007. (DOB 23 July so today would have been her Birthday). She will always be remembered for her caring and loving nature!

“Shirley” – for Time:

21 Snatch 50 kg / 30 kg

21 C2B Pull-up’s

21 m HS Walk

15 Snatch 50 kg / 30 kg

15 C2B Pull-up’s

15 m HS Walk

9 Snatch 50 kg / 30 kg

9 C2B Pull-up’s

9 m HS Walk

Score = Time

COACHES – No Time Cap… Budget for 20 min at the most!

CFA LITE Options:

Home-Based sub C2B – BOR 27-21-15 (50/30kg) or 42-30-18 DB/KB (25/15kg)

Home-Based sub BB – DB/KB/SB 25/15kg 42-30-18 DB/KB snatches

NB Beg – Squat snatch but PS, OHS allowed

Int1 – 15-12-9m HSW or 7-5-3 WW

Int2 – 45/27kg, 22.5/15kg, 12-9-6m HSW OR 5-3-1 WW, PU

Int3 – 40/25kg, 20/12kg, PU

Beg1 – 30/20kg, 15/10kg, PU (G/P), 42-30-18m BW (Str) or 5-4-3 Half WW

Beg2 – 20/12kg, 10/7.5kg, RR (1/0,5m), 42-30-18m BW (Str) or 5-4-3 Scaled 1 Step WW

Beg3 – 17/10kg, 7.5/5kg, RR (0,5/0m), 42-30-18m BW (Bnt) ; NB – Squat snatch but PS, OHS allowed

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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 220724

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

CFHQ Workout of the Day – 210309

CrossFit HQ Tips https://www.crossfit.com/essentials/workout-tips-for-210309

7 Rounds FT of:

15 GHD sit-ups

15 Back extensions

10 Thrusters

10 Clean and Jerks

61kg/43kg (♂ 135 lb./♀ 95 lb.)

TC – 32 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds.

Newer athletes should reduce the total volume and avoid the GHD.

CFA LITE Options:

Home-Based – RX – 14 Thr and 16 CJ 25kg/15kg

Back Ext Sub – 15 Good Mornings (use DB/KB H-B loads)

GHD SU sub – 15 W-Sit-up (use DB/KB H-B loads)

Int1 – 55/36kg; 22.5/15kg; 12 GHD SU or 15 W-SU; 12 BkExt or 15 GM

Int2 (CFHQ Int) – 53/34kg; 22.5/15kg; 10 GHD SU or 15 W-SU; 10 BkExt or 15 GM

Int3 – 50/32kg; 20/12kg; 8 GHD SU or 15 W-SU; 8 BkExt or 15 GM

Beg1 – 45/30kg; 15/10kg; 15 W-SU; 15 GM

Beg2 – 35/22kg; 12/8kg; 10 W-SU; 10 GM

Beg3 (CFHQ Beg) – 25/17kg; 8/5kg; 10 Sit-ups, 10 BW GM, 7 Thr, 7 Cl,PP

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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 200724

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) In Teams of 6, complete the following:

60 x5m Lengths (10 Each) of Moderately Heavy Yoke Walking (rest while you await your turn)

Score = Individual’s Total Loading (5mx 10 x load in kg)

VERY NB – You should NOT be going for a max or near max attempt!

Sled Weighs 105kg

Sled plus Safety Bar Racks 135kg

LITE:

Load as needed

Beg1 – Females can carry a yoke together side by side (52.5kg each)

If you need lighter, set up a BB with KB’s hanging with Powerbands Doubled up. Walk from 1 Rack to the next!

then…

2) 2018 Reebok CrossFit Regionals Event 5

For time:

50 handstand push-ups

50 toes-to-bars

50-cal. bike

50 dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge

50-ft. left-arm dumbbell overhead lunge

Men: 31kgx2 DB, 61cm box

Women: 22.5kg DB, 51cm box

(https://games.crossfit.com/workouts/regionals/2018)

TC – 22 min (Men actual is 17 min and Women 22 min)

Score = Time/TC plus 1 sec/repm missed

LITE Options:

Scaling

This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Int1 – 35 reps HSPU, T2B, SO, 50cal AB, DB (22.5kgx2/15kgx2)

Int2 – HSPU (1/2abm)

Int3 – HSPU (2/3abm)

Beg1 – 35 PU (k), 35 SU, 35cal AB, 35 SO (15kgx2/10kgx2 at 61/51cm)

Beg2 – 30 PU (k), 30 SU, 30cal AB, 30 SO (61/51cm), 30.48m Walking Lunge

AB sub – 600m run (Int), 400m run (Beg)

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!