Rose from CrossFit Grahamstown “all smiles” after our final Event for the Individuals 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 – 080923

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!

Hannah on today’s Workout … Event 4 – 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 – 070923

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) Farmers Walking 12m (6mx2) – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load

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 OR HERE: https://youtu.be/AhtduTD2jmI

RX: Event 4 – CrossFit Algoa’s Triplet

3 Rounds FT of:
6 Farmers Carry Lengths (7m with 56kgx2/36kgx2)
12 Deficit Chest-2-Wall HSPU (5cm) M / 9 Chest-2-Wall HSPU (0cm) W
27 Shuttle Runs (7m)

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

NB – PPU Std and lines – 1m (knees/feet and hands/head within 1 m)

LITE Options:
Level1 – 50kgx2/33kgx2; C2W HSPU (Def 3cm/0cm – normal)
Level2 – C2W HSPU (at 25cm – 1 Abm F)
Level3 – 45kgx2/32kgx2; C2W HSPU (at 30cm – 1 Abm F)
Level4 – C2W HSPU (1/2 Abmat at 30cm)
Int1 – 40kgx2/30kgx2 ; C2W HSPU (1/2 Abmat at 50cm)
ECC INT – Int2 – 36kgx2/26kgx2 ; C2W HSPU (2/3 Abmat at 50cm)
Int3 – 32kgx2/24kgx2; PPU (76cm/51cm)
Beg1 – 32kgx2/24kgx2; PPU (61cm/Ft ob flr)
ECC BEG – Beg2 – 24kgx2/16kgx2; PPU (Ft/Knees- 2abm)
Beg3 – 16kgx2/12kgx2; 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!

Coach Garric on today’s Workout … Event 2A and 2B – at our #DVSN @EastCapeChamps – Head Judge Lawrence judging!

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 – 060923

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) INDIVIDUAL 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/k0DoP4Wddww

RX: Event 3 – AFL’s Snatch Ladder

Snatch

M- 65kg/F- 40kg – M- 75kg/F- 45kg – M- 80kg/F- 48kg – M- 85kg/F- 51kg – M- 90kg/F- 54kg – M- 95kg/F- 57kg – M-100kg/F- 60kg – M-105kg/F- 65kg – M-110kg/F- 68kg – M-115kg/F- 72kg – M-120kg/F- 78kg – M-125kg/F- 82kg

Score = Load

NB – See scoring below under CFA LITE
NB – Coaches get each athlete to simply add loads to 1 bar each minute!

Rules:
12 Stations – TC of 1 min per zone!
Lift must start before end of minute
Any Snatch allowed from floor

INTERMEDIATE: Event 3 – AFL’s Snatch Ladder

For Max Load (1 min per station):

1 Snatch

M- 40kg/F- 20kg – M- 50kg/F- 25kg – M- 55kg/F- 30kg – M- 60kg/F- 35kg – M- 65kg/F- 40kg – M- 70kg/F- 43kg – M-75kg/F- 45kg – M-80kg/F- 48kg – M-85kg/F- 51kg – M-90kg/F- 55kg – M-95kg/F- 57kg – M-100kg/F- 60kg

Score = Load

BEGINNER: Event 3 – AFL’s Snatch Ladder

For Max Load (1 min per station):
1 Snatch

M- 25kg/F- 15kg – M- 30kg/F- 18kg – M- 35kg/F- 20kg – M- 40kg/F- 25kg – M- 45kg/F- 27kg – M- 50kg/F- 30kg – M-55kg/F- 32kg – M-60kg/F- 35kg – M-65kg/F- 37kg – M-70kg/F- 40kg – M-75kg/F- 42kg – M-80kg/F- 45kg

Score = Load

LITE Options:
%1RM Guideline for teh 12 stations – 50% – 55% – 60% – 65% -70% – 75% – 80% – 85% -90% – 95% – 95%-100% – 97%-103%
Choose level based on last load successfully lifted
Rx – 120/78kg
Level1 – 115/75kg
Level2 – 110/71kg
Level3 – 105/68kg
Level4 – 100/65kg
Intermediate ECC – Int1 95/57kg
Beginner ECC – Beg1 – 75/42kg
Beg2 – 55/30kg
Beg3 – 40/20kg

then…

2) Snatch (any) (60kg/40kg) – AMRAP 5 min

Score = Total Reps

LITE Options:
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg
Beg1 – 40/28kg
Beg2 – 30/20kg
Beg3 – 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!

Coach Garric on today’s Workout … Event 2A and 2B – at our #DVSN @EastCapeChamps – Head Judge Lawrence judging!

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 – 050923

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 and Set-up for all movements below!!

Score = For Quality

then…

2) Today we will complete this workout (2A and 2B) TWICE – Rest 5 -8 min between the 1st and 2nd attempt!… Record your best score!!

INDIVIDUAL 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/CxLoICShA78

RX Event 2A & 2B – Function Warehouse Skills Gauntlet

Event 2A

FT:
10m (Unbroken 5m) HS walk, 1 freestanding HSPU (1m x 1m) (on abmat)
1 freestanding HSPU (1m x 1m) (on abmat), 10m (Unbroken 5m) HS walk
5m HS Walk – up stairs down ramp
HS Walk piroutte 180 deg (in 2m x 2m)
5m HS Walk – up ramp down stairs
HS Piroutte 360 degree (in 2m x 2m)
10 SU Crossovers
10 DU Crossovers
10 Single-leg Khrennikov DU

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

1 min Transition …

Event 2B

AMRAP 3 min:
20/14 cal Rower
15 WB GHD SU (9.1kg/6.3kg)
1 Peg Board Ascent
AMRAP:
3x Horizontal Box Traverse with 2 pirouttes (3x 228cm)
2 Pullovers

Score = AMRAP

Notes:
Peg Board – 1 Rep
Hor Box Trav – includes pirouttes at ends of the box (2 in 3 lenths) – 5 reps

INTERMEDIATE (Int3): Event 2A & 2B – Function Warehouse Skills Gauntlet

Event 2A

FT:
5m HS walk, 5 sec HS Hold (1m x 1m)
5m HS walk, 5 sec HS Hold (1m x 1m)
5m HS Walk – over bumpers 10kg
5m HS Walk – over bumpers 10kg
10 SU Crossovers
10 DU
10 Khrennikov Single-leg SU
HSW 180 degree (around cone)

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

1 min Transition …

NB – HSW – 1m unbroken

INTERMEDIATE (Int3): Event 2B

AMRAP 3 min:

20/14 cal Rower
10 GHD SU
6 Peg Board Pull-ups
AMRAP:
2 Horizontal Box Traverse (2x 228cm)
3 T2B

Score = AMRAP

NB – Horizontal Box Traverse – drop off no turn

BEGINNER (Beg2): Event 2A & 2B – Function Warehouse Skills Gaunlet

Event 2A

FT:
9 No-Step Wall Walks
2x 360 Deg Circle Walk Left (51cm)
2x 360 Deg Circle Walk Right (51cm)
30 SU

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

1 min Transition …

BEGINNER (Beg2): Event 2B

AMRAP 3 min:
15/10 cal Rower
10 Sit-Ups
20 sec Cumulative Peg Board Hold
AMRAP:
10m (5m x2) Crab Walk
5 Hanging Knee Raises

Score = AMRAP

LITE options:
Class sub – Longitudinal Pull-up bar Hold at wall
To further assist band under bottom!
Scale further as needed for B3 or make more challenging for B1

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!

Individual Swimming 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 – 310823

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) DB (x2) Thruster 3 – E2ndMon2ndm for 10 min (5 Rnds build Max Day)

Score = Heaviest Load

CFA Lite Options:
Keep loading so that great form maintained

Then…

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

Adapted Event 1 – Nutritech’s Thruster/Swim

5 Rounds of the following FT:
20 DB Thrusters (22.5kg/15kg)
500m Run (Sub for 100m Swim)

TC – 20 min

Score = Time/TC plus 1 sec/Rep missed

NB – Dropping DB is a 5 Burpee penalty

CFA Lite Options:
Int1/2 – same Rx
Int3 (ECC Int) – 20/10kg
Beg1 (ECC Beg) – 15/10kg; 400m Run
Beg2 – 10/7kg; 400m Run
Beg3 – 7.5/5kg; 300m Run

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 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Spectator Entry Fees:

R25/day for Adults/Teens OR R50 for the weekend (3 days)
R10/day kids (12 yrs or younger) OR R20 for the weekend (3 days)

Full details at 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 – 310823

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

NO CLASS … OUR EAST CAPE CHAMPS ARE ON … PLEASE SEE ALL THE DETAILS ABOVE AND AT: eastcapechamps.co.za

Schedule for the Weekend: https://eastcapechamps.co.za/event-scheduleheats/

Workouts: https://eastcapechamps.co.za/2023-workouts/

Follow us on Instagram or Facebook at: @eastcapechamps

Classes Resume from Monday 4 Sept 16:10

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Spectator Entry Fees:

R25/day for Adults/Teens OR R50 for the weekend (3 days)
R10/day kids (12 yrs or younger) OR R20 for the weekend (3 days)

Full details at 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 – 310823

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

We only have our 5:30 am and 8:30 am classes today. You can hit an open box workout until 14:00 but note it could be outside or to the side of the ECC set-up arena!
Classes Resume from Monday 4 Sept 16:10

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!

1) Power Clean and Push Jerk 2 – EMOM for 12 min (Build to Max Day, Start at 50% 1RM)

Score = Max Load

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

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Power Clean and Push Jerk (60/40kg)
C2B Pull-ups
Push-ups

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg
BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)
Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR
Int2 – 53/34kg; 22.5/15kg; PU or BOR
Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU
Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PU M 10 to 1/W 7-7-6-6-5-5-4-3-2-1
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PU M 7-7-6-6-5-5-4-3-2-1/W (kns) 10 to 1
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; M PU (kns) 10 to 1/W (kns) 7-7-6-6-5-5-4-3-2-1

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 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Spectator Entry Fees:

R25/day for Adults/Teens OR R50 for the weekend (3 days)
R10/day kids (12 yrs or younger) OR R20 for the weekend (3 days)

Full details at 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 – 300823

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 Handstand Holds (Freestanding)

Score = For Quality

CFA LITE Options
Int1/2/3 – same
Beg1 – at wall
Beg2 – Piked Holds (61/51cm) – 1 leg straight OH
Beg3 – Piked Holds (floor) – 1 leg straight OH

then…

2) AMRAP the following for 5 Rnds:
AMRAP 4:
500m Row
25 DB Snatch (25/15kg)
AMRAP DU
Rest 2 min

Score = Total Reps

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!

DB Snatch – Alt. DB Power Snatch/ Alt. DB Muscle Snatch

CFA LITE Options:
Row Sub SDHP Rx – 20/12kg KB
Home – Light BB Snatch (same loads as DB/KB)
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – SDHP 16/10kg; 15/10kg
Beg2 – SDHP 12/8kg; 12/8kg
Beg3 – SDHP 8/5kg; 8/5kg

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 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Spectator Entry Fees:

R25/day for Adults/Teens OR R50 for the weekend (3 days)
R10/day kids (12 yrs or younger) OR R20 for the weekend (3 days)

Full details at 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 – 290923

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 3-3-3-3-3 (start 80% 1RM, climb to Max Day)

Score = Load

ECC ATHLETES – 2-2-2 (80% 1RM)

then…

2) Complete the following couplet FT:
15-12-9 Power Snatch (60kg/40kg)
12-9-6 Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

ECC ATHLETES – 9-6-3 ON BOTH MOVEMENTS!

CFA LITE Options:
RX sub – DB/KB/BP – 21-18-15 Reps on 25kg/15kg
BOR Sub – BB 12-9-6 (60/40kg), DB/KB/BP/BB (light) 24-18-12 (25/15kg)
Int1 – 55/36kg; 22.5/15kg; 9-6-3 MU or BOR
Int2 – 53/34kg; 22.5/15kg; 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR
Int3 – 50/32kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR
Beg1 – 45/30kg; 15/10kg; PU (G/P)/RD (B/P) or BOR
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR

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 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Spectator Entry Fees:

R25/day for Adults/Teens OR R50 for the weekend (3 days)
R10/day kids (12 yrs or younger) OR R20 for the weekend (3 days)

Full details at 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 – 280923

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) Practice Toes to Bar

b) Practice Double-Unders

Score = Both for Quality

then…

2) 2022 WOD League SA’s Spring Challenge online comp – Visit Wodleague.co.za or @wodleague_sa (instagram) 

ECC ATHLETES…JUST 1 ROUND OF THIS WORKOUT TODAY! DELOAD FOR ECC!

Wod League Spring Online Challenge

Workout 1 – For Time:

RX & Masters

3 Rounds
70 Double Unders
50 Wall Balls (10kg/7kg)
30 Toes 2 Bar

TC = 15 min (CFA Extended TC – 22 min)

Score = Time/TC plus 1 sec/rep missed

Notes:
If entering, you must complete on WOD League’s prescription (above)! Class LITE Options below if not entering!
NB – Today – if you have not completed by 15 min… after a rest at 15 min continue until the extended time cap of 22 min!
Score is your Time or Reps Missed at 15 min. Note your time or extended TC score!
You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. 7.kg DB or 8 kg KB)

CFA LITE Options:
CFA sub WB RX – WB/sub Thr (25/15kg)
CFA sub RX – T2B (Lying feet to hands)
Int1 – 65 DU, WB/sub Thr (25/15kg)
Int2 – 60 DU, WB/sub Thr (25/15kg)
Int3 – 55 DU, WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg
Beg1 – SU, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)
Beg2 – 65 SU, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)
Beg3 – 60 SU, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

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!