From left, Thuba, Tim and Werner on AFL’s Chipper of Chippers #2 at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 200923

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 EMOM 10 min:

Min 1 – S-HSPU RM
Min 2 – 3 Front Squats (75-90% 1RM)

Score = Total Reps Plus Total Loading
I.e. = (10 reps + 100kg) + (8 reps + 105kg) + (8 reps + 110kg) + (7 reps + 115kg) + (5 reps + 120kg)

NB – PPU Std – Hands, feet, head must stay inside 1m x 1m square (abmat must also be within 1m x 1m)

CFA Lite Options:
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns 2x abm)
Beg3 – PPU (Kns 2x abm)

Then…

2) Repeat 22 Sep 21 – AMRAP the following for 14 min:
75 DU
20 Hang Power Clean (60kg/40kg)
12 Strict Ring Dips

Score = Total Reps

CFA LITE Options:
RX sub – DB/KB/BP – 30 Reps on 25kg/15kg
Int1 – 65 DU; 55/36kg; 22.5/15kg; 10 S-RD
Int2 – 60 DU; 53/34kg; 22.5/15kg; 8 S-RD
Int3 – 55 DU; 50/32kg; 20/12kg; RD (R/B) or 6 S-RD
Beg1 – 75 SU; 45/30kg; 15/10kg; RD (B/P) or SD Jumpup
Beg2 – 65 SU; 35/22kg; 12/8kg; SPD/Chair Dips (Str)
Beg3 – 55 SU; 25/17kg; 8/5kg; SPD/Chair Dips (Bnt)

EXTRAS

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

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Our Team “Gooi Rooi” (JP climbing, Wilma, Marco and Audrey) on the Final Event of  our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 190923

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 the movements below… on ECC 23 Final Team Events
Today members will test on both Event 7A and 7B… with a 5 min rest btween the 2 workouts!

then…

2) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

TEAM RX: Event 7A & B – DVSN’s #BeyondBasic Finals

Event 7A – M1/F1 completes FT:
21-15-9 Synchro Power Cleans (Fat Bar -55kg/Normal BB – 35kg)
3-2-1 Rope Climb (Men Legless, W normal – both from sitting) 3.8m (to work 2nd Athlete hangs on short rope M – Legless F – Leg assisted for climb and hangs)
Into…
2m Partner HSW, 1 Athlete 360 deg pirouette, 2m Partner HSW return
4m Partner HSW, 1 Athlete 360 deg pirouette, 4m Partner HSW return
6m Partner HSW, 1 Athlete 360 deg pirouette.

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

Note:
HSW Each section must be completed unbroken (2m/2m-4m/4m-6m).
Piroutte needs to be unbroken
Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return but not the other athlete!
Rep only counted once both athletes complete each section 2/4/6m. Stay on same rep before moving on!

1 min transition …(5 min for class members)

Event 7B – M2/F2 completes FT:
12-9-6 Bar MU (2nd Ath neutral hold rings – low rings)
12-9-6 Synchro Thrusters (Fat Bar -55kg/Normal BB – 35kg)
Into…
2m Synchro OH Walking lunge (Fat Bar -55kg/Normal BB – 35kg), 2m return
4m Synchro OH Walking lunge, 4m return
6m Synchro OH Walking Lunge

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

Note:
Each OH W-Lunge Rep (2m) must be completed unbroken.
Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return and not the other athlete!

LITE Options Event 7A:
Int1 – FatB 50kg/BB 32kg; M- LL from sitting/W- same Rx but 3m
Int2 – FatB 50kg/BB 32kg; rest same as I3
Int3 (ECC Int) – FatB 45kg/BB 30kg; 3-2-1 RC 3.8m (M–Sit/W–Stand) 3.8m (to work 1 hangs on short rope- Leg assisted); 1 at time 2m HSW, return 2m
4m HSW, return 4m, 6m HSW
Beg1 (ECC Beg) – FatB 35kg/BB 20kg; 10-8-6 R-Pull–Ly to Stand (Legs str) 5/5-4/4-3/3e (partner holds Push-up – top); 10x 6m Synchro Unbroken Bear Crawl
Beg3 – FatB 20kg/BB 12kg; 10-8-6 R-Pull–Ly to Stand (Bnt hips/legs) 5/5-4/4-3/3e (partner holds Push-up – top); 6x 6m Synchro Unbroken Bear Crawl

LITE Options Event 7B:
Int1 – FatB 50kg/BB 32kg; 9-6-3 B-MU (R/B)
Int2 – FatB 50kg/BB 32kg; 24-18-9 Synchro C2B/Pull-up
Int3 (ECC Int) – FatB 45kg/BB 30kg; 21-15-9 Synchro C2B/Pull-up
Beg1 (ECC Beg) – FatB 35kg/BB 20kg; 18e-15e-9e Ring Rows (0.5/0m) – partner holds Push-up (top)
Beg3 – FatB 20kg/BB 12kg; ; 18e-15e-9e Ring Rows (0/+0.5m) – partner holds Push-up (top)

EXTRAS

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

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

CrossFit Grahamstown on the AFL’s Chipper of Chippers #2 at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 170923

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 Synchro work on all the movements of Event 6 – AFL’s Chipper of Chippers #2

Score = For Quality

then…

1) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

TEAM RX: Event 6 – AFL’s Chipper of Chippers #2

Complete the following FT (M/M/F/F):

100 Partner Wall Balls (9.1kg/6.3kg) (To work – 1 Holds Goblet squat and other holds DB OH – 2 on 1)

24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/30kg DB and 16kg/20kg, M1/F1, -M2/F2)

40 Synchro DB or KB Hang Clean and Jerk (M1 24kg KB, M2 30kg DB, F1 16kg KB, F2 20kg DB)

24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/ 30kg DB and 16kg/20kg, M1/F1, M2/F2)

30 Synchro Wall Walks (M,M and F, F – mix as need)

24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB / 30kg DB and 16kg/20kg, M1/F1, M2/F2)

50 Synchro (M1,2 and F1,2) Broad Jumps (100cm/130cm)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

BSO – M/F pair works 1 at a time; DB/KB cannot rest on legs or box

Synchro BJ – over designated distance

CFA LITE:
Int2 – INTERMEDIATE – 10kg/6.3kg, 24kg KB/20kg DB and 12kg KB/15kg DB; Box Step Overs (61cm/51cm); Half WW; BJ (70/100cm)
Beg1 – BEGINNER – 6.3kg/4.5kg; M1 12kg KB, M2 15kg DB, F1 10kg KB, F2 7.5kg DB; BSO 51cm; 2 Ft on Wall Step – no hand mvt; BJ/Step (over 2x bumper/1x bumper)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); BSO 41cm ; M1 10kg KB, M2 12kg DB, F1 7.5kg DB, F2 5kg DB; WW – same B1; BroadStep 1x Bmper

EXTRAS

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

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

JP and Wilma of Gooi Rooi on Event 4 – Cabal Coffee’s Wobbly #3  of our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 160923

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) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

TEAM RX: Event 5 – Bronscor’s Lifting Complex

In 10 min a Team finds a Max Load on the following complex:
Deadlift, Hang Squat Clean, Front Squat, Jerk (any)

Note/Rules:
Hang SC – BB cannot pass below the mid-line of the knee joint
HSC – power clean followed by a front squat allowed
HSC and FS – crease of hip must pass clearly below top of knee cap
If split Jerk used, feet must be brought together.
Thruster out of Front squat allowed
Nothing on the platform besides the lifting Athlete and the loaded BB
Females use Female Bar, Males use Male Bar
1 platform (2mx2m) , only 1 Athlete lifts at a time!
Male vs Female BB moved onto and off the platform for lifting
All athletes can help change bumpers/fractionals
No bumpers or fractionals on the platform
Clips must be used
Athlete must stay on the platform (stepping over the edge with any part of the foot is a no rep)
State weight clearly to judge before you lift.
Loading can be adjusted up or down as wanted.
Athletes have unlimited attempts in the given time frame.

LITE Options:
Keep loading so that great form is maintained!

then…

2) AMRAP 14 min:
200m Burden Run (22.5kg/15kg)
10 Clusters (22.5kg/15kg)
5x Complex of 1 Wall Walk into 1 C2W HSPU

Score = Toal Reps

LITE Options:
Scaled options complete C2W hspu on return if not at mid-pt
Base of abm at indicated cm
Level3 – WW, C2W HSPU (at 30cm – 1 Abm F)
Level4 – WW, C2W HSPU (1/2 Abmat at 30cm)
Int1 – WW, C2W HSPU (1/2 Abmat at 50cm)
Int2 – WW, C2W HSPU (2/3 Abmat at 50cm)
Int3 – 20/12kg; Box Walk, PPU (76cm/51cm)
Beg1 – 15/10kg; Box Walk, PPU (61cm/Ft ob flr)
Beg2 – 150m B/Run; 10/7kg; Worm Walk, PPU (Ft/Knees- 2abm)
Beg3 – 100m B/Run; 7.5/5kg; Worm Walk, PPU (kns – 2abm)

EXTRAS

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

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

JP and Wilma of Gooi Rooi on Event 4 – Cabal Coffee’s Wobbly #3  of our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 150923

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) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

TEAM RX: Event 5 – Bronscor’s Lifting Complex

In 10 min a Team finds a Max Load on the following complex:
Deadlift, Hang Squat Clean, Front Squat, Jerk (any)

Note/Rules:
Hang SC – BB cannot pass below the mid-line of the knee joint
HSC – power clean followed by a front squat allowed
HSC and FS – crease of hip must pass clearly below top of knee cap
If split Jerk used, feet must be brought together.
Thruster out of Front squat allowed
Nothing on the platform besides the lifting Athlete and the loaded BB
Females use Female Bar, Males use Male Bar
1 platform (2mx2m) , only 1 Athlete lifts at a time!
Male vs Female BB moved onto and off the platform for lifting
All athletes can help change bumpers/fractionals
No bumpers or fractionals on the platform
Clips must be used
Athlete must stay on the platform (stepping over the edge with any part of the foot is a no rep)
State weight clearly to judge before you lift.
Loading can be adjusted up or down as wanted.
Athletes have unlimited attempts in the given time frame.

LITE Options:
Keep loading so that great form is maintained!

then…

2) AMRAP 14 min:
200m Burden Run (22.5kg/15kg)
10 Clusters (22.5kg/15kg)
5x Complex of 1 Wall Walk into 1 C2W HSPU

Score = Toal Reps

LITE Options:
Scaled options complete C2W hspu on return if not at mid-pt
Base of abm at indicated cm
Level3 – WW, C2W HSPU (at 30cm – 1 Abm F)
Level4 – WW, C2W HSPU (1/2 Abmat at 30cm)
Int1 – WW, C2W HSPU (1/2 Abmat at 50cm)
Int2 – WW, C2W HSPU (2/3 Abmat at 50cm)
Int3 – 20/12kg; Box Walk, PPU (76cm/51cm)
Beg1 – 15/10kg; Box Walk, PPU (61cm/Ft ob flr)
Beg2 – 150m B/Run; 10/7kg; Worm Walk, PPU (Ft/Knees- 2abm)
Beg3 – 100m B/Run; 7.5/5kg; Worm Walk, PPU (kns – 2abm)

EXTRAS

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

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

JP and Wilma of Gooi Rooi on Event 4 – Cabal Coffee’s Wobbly #3  of our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 140923

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) OHS – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load
NB – From Rack

then…

2) For class do 1 heat and in Teams of 2 (pairs)….

INDIVIDUAL WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/
You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE

TEAM RX: Event 4 – Cabal Coffee’s Wobbly #3

Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Synchro C2B and Synchro T2B are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work Synchro on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

M1 & F1 Complete 60 Synchro OHS FT in the following intervals:

AMRAP Min 1-3:
18 Synchro Synchro C2B PU/ Pull-ups
18 Synchro T2B
AMRAP Synchro OHS (65kg/40kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 Synchro C2B PU/ Pull-ups
15 Synchro T2B
AMRAP Synchro OHS (65kg/40kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
12 Synchro C2B PU/ Pull-ups
12 Synchro T2B
AMRAP Synchro OHS (65kg/40kg) until 11 min

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Rest 1 min and M2 & F2 complete the same sequence above

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Score = M1/F1 Time/TC plus 1 sec/rep missed + M2/F2 Time/TC plus 1 sec/rep missed

Total TC = 23 min

Note:
Synchro is at the start of C2B/PU and the T2B
“Call a friend” is in effect only on C2B/PU and T2B – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her pull-ups… she must complete 4 Burpees and then she can swop out with any other athlete i.e. M2 or F2 to assist … that helping athlete can only help finish that given movement … i.e. F1 comes back in as soon as M2 or F2 has completed the pull-ups for her then F1 must return for the T2B. These swops can only be done after an attempt by an athlete. The swopping in athlete must do his/her variant I.e. a Male who swops in for a female must still do C2B and cannot do the female variant!

LITE Options:
Int1 – 20 Synchro PU – partner dead hang each Rnd, 15-12-9 Synchro T2B, 55kg/33kg
ECC INT – Int2 – 20 PU – partner dead hang each Rnd, 18-15-12 Synchro HLR, 50kg/30kg
Int3 – 16 PU – partner dead hang each Rnd, 15-12-9 Synchro HLR, 45kg/27kg
Beg1 – 16 PU (P/G) – partner dead hang e Rnd, 18-15-12 Synchro HLR, 40kg/25kg
Beg2 – 20 RR (1/0.5m) – partner RR hang e Rnd, 18-15-12 Synchro HKR, 30kg/20kg
Beg3 – 20 RR (0.5/0m) – partner RR hang e Rnd, 18-15-12 Synchro K2C, 20kg/12kg

EXTRAS

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

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Thuba flying high on the Vault Overs of Team Event 2, CrossFit Algoa’s “Yoking Arround #2”, of our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 130923

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) S-HSPU RM Reps – E2ndMon2ndm for 10 min (5 Rnds build Max Day)

Score = Total Reps
NB – PPU Std – Hands, feet, head must stay inside 1m x 1m square (abmat must also be within 1m x 1m)

CFA Lite Options:
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns 2x abm)
Beg3 – PPU (Kns 2x abm)

Then…

2) INDIVIDUAL WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE!

TEAM RX: Event 3 – Shaun Benn Project’s “Engine Sprint“

Athletes complete the following triplet in the following order M1, F1, M2, F2…

For class do this in pairs!!

FT:
30 KB Snatches (24kg/16kg)
40 Shuttle Runs (40x 6m)
10/6x 6m Sled Push (35kg plus 30kg)
100 DU

TC – 5 min per athlete (20 min for Team)

Score (per Athlete) = Time/TC plus 1 sec/Rep missed

Note:
Low Bar Sled Push 1 way, High bar other way (Men 10x / W 6x)
Athletes leave as soon as they complete the triplet OR at the start of 5,10,15 min marks respectively if Time Cap is hit!
Swop hands as needed on the Snatches
KB & DB Snatch are from the Hang!

LITE Options:
Int1 down are DB Snatches from Hang
Intermediate ECC – Int1 – 20/15kg, Sl 35kg plus 15kg, 70 DU
Beginner ECC – Beg1 – 15/10kg, 30x 6m Run, Sl 35kg plus 0kg, 100 SU
Beg2 – 10/7kg, 30x 6m Run, Sl 7/4 35kg plus 0kg, 70 SU
Beg3 – 10/7kg, 30x 6m Run, Sl 5/3 35kg plus 0kg, 60 SU

EXTRAS

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

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Buffalo Soldiers on Team Event 2, CrossFit Algoa’s “Yoking Arround #2”, at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 120923

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 Yoke Walking – E2ndMOn2ndM Walk 6 m (moderae load) for 10 min
NB – Share yoke wih 2-3 others!

Score = Note Loading (only moderae laoding)
NB- if a Yoke is too heavy at 105kg… 2 persons can share and walk together as for our Beginners on the ECC E2 or coaches can assist you in setting up a Barbell, Band and KB system to mimic yoke walking!

then…

2) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE

TEAM RX: Event 2 – CrossFit Algoa’s Yoking Around #2

M1/M2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (122cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (122cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (122cm)

TC – 8 min

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

2 min reset …

F1/F2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (122cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (122cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (122cm)

TC – 8 min

Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

NOTE:
*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg
VO – only hands, lower limb and knees can touch (no sitting except Beg3)

LITE options:
Yoke empty – 105kg
Int1 – 105kg plus 65kg – 175kg/105kg plus 10kg – 115kg
Int2 – 105kg plus 50kg – 155kg/105kg plus 5kg – 110kg
Int3 (ECC Int) – VO 102cm ; 105kg plus 40kg – 145kg/Yoke Empty – 105kg
Beg1 – VO 76cm ; 105kg/105kg plus 20kg – 125kg but F1 & F2
Beg2 – VO 76cm; 105kg plus 20kg – 125kg but M1 & M2; 105kg but F1 & F2
Beg3 – VO 61cm; 105kg but M1 & M2; BB/KB setup 39kg (15kg plus 12kgx2)

EXTRAS

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

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Teams on Event 1 at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 120923

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) Strict Pull-ups RM Reps – E2ndMon2ndm for 10 min (5 Rnds build Max Day)

Score = Total Reps
NB – use bands if you cannot get at least 5 reps to start

CFA Lite Options:
Rx-Int3 – same
Beg1 – PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 – RR (0.5/0m)

Then…

2) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE OR HERE:

https://youtu.be/aC6OgVhrpnE

TEAM RX: ADAPTED Event 1 – Nutritech’s Legless RUNNING

IN TEAMS OF 4…but if alone do with a Work:Rest ratio of 1:1 (i.e. if it takes you 3:40 to complete, then rest 3:40 before starting your 2nd Rnd)

6(3 each pair) Rnds FT:
500m Partner Run (any pair)
30 Synchro Jumping Alt. Lunges
12 Synchro Burpees

TC – 25 min

Score = Time/TC plus 1 sec/Rep missed

Note:
Synchro on Lunges – at some point in the split position with the feet in contact with the floor
Any pair works together. Pairs stay within a rep of each other I.e. stay within approx. 25 m of each other!
A pair finishe a Rnd before the next pair starts the run!

CFA Lite Options:
Int1/2 – same Rx
Int3 (ECC Int) – 20 Synchro Alt. Lunges, 10 Synchro Burpees
Beg1 (ECC Beg) – 400m Run, 20 Synchro Alt. Lunges, 10 Synchro Burpees
Beg2 – 400m Run, 20 Synchro Airsquats, 8 Synchro Burpees
Beg3 – 300m Run, 15 Synchro Airsquats, 6 Synchro Burpees

EXTRAS

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

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Audrey from CrossFit Algoa on sled pulls of our final Event for the Individuals at our #DVSN @EastCapeChamps, while JP keeps a watchful eye judging her!

www.eastcapechamps.co.za 

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 090923

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) 2 Clean (any) and Jerk (any) then 4 steps OH Walking Lunge – E2ndMon2ndM for 10 min (Climb to a Max Day)

Score = Load

then..

2) INDIVIDUAL WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

RX: Event 5 – Finals – DVSN’s Final Chipper…

FT:
100 DU
10x Low Bar Push 6m, Standing Sled Pull 6m (35kg sled plus 45kg/20kg) (5 Push, 5 Pull)
10 Muscle-ups
10 Burpee Vault Over (122cm/102cm)
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

NB – Burpee VO – only hands, lower limb and knees can touch (no sitting)
NB – Sled must be moved by athlete towards middle of lane for MU safety!

LITE Options:
L1 – (35kg plus 40kg/18kg); 8 MU; B-VO (122/102cm); CJ (55kg/37kg)
L3 – (35kg plus 35kg/15kg); 6 MU; B-VO (122/102cm); CJ (50kg/33kg)
Int1 – 80 DU; (35kg plus 25kg/10kg); 10 B-MU(B/P); B-VO (102cm); CJ (45/25kg)
ECC INT – Int2 – 70 DU; (35kg plus 25kg/10kg); 10 C2B/PU; B-VO (102cm); CJ (45/25kg)
Int3 – 50 DU; (35kg plus 20kg/5kg); 7 C2B/PU; B-VO (102cm); CJ (40/22kg)
Beg1 – 100 SU; (35kg plus 15kg/5kg); 10 PU (P/G); 10 B-VO (76cm); CJ (30/20kg)
ECC BEG – Beg2 – 100 SU; (35kg plus 15kg/5kg); 20 RR (0.5/0m); 10 B-VO (76cm); CJ (30/20kg)
Beg3 – 80 SU; (35kg plus 10kg/0kg); 20 RR (0.5/0m); 10 B-VO (76cm); CJ (20/12kg)

EXTRAS

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

COMPETITORS WOD

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 6h 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!