Featured Image – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

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

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

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 150823

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

CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

1) Practice – Tyre Flip Intro or Power Cleans (Al and Beg2/3)

Score = For Quality

then…

2) CrossFit Games 2013 Individuals

https://games.crossfit.com/workouts/games/2023?division=2

PIG CHIPPER

For time:
10 Pig flips
25 chest-to-bar pull-ups
50 toes-to-bars
100 wall-ball shots (9.1kg/6.3kg – 9/10 feet)
50 toes-to-bars
25 chest-to-bar pull-ups
10 Pig flips

Time cap: 18 minutes (Extended TC 25 min for class – benchmark score is at Time cap)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Rx sub Tyre Flip 270kg/180kg
If no pig/tyre – Sub is Power Clean RX 120/80kg
L2 – 110/70kg; 22 C2B; 44 T2B
L3 – 100/65kg; 20 C2B; 40T2B
L4 – 95/62kg; 18 C2B; 36 T2B
Int1 – 12 reps 180/90kg or 10 PC 90/58kg; 25 PU; 36 T2B
Int2 – 10 reps 180/90kg or 10 PC 80/52kg; 22 PU; 32 T2B
Int3 – 8 reps 180/90kg or 10 PC 75/45kg; 20 PU; 28 T2B; WB (9.1/6.3kg to 9/8ft)
Beg1 – 90/50kg or PC or 10 PC 60/35kg; 20 C2B PU (P/G); 40 HLR; WB (6.3/4.5kg to 10/9ft).
Beg2 – 10 PC 45/30kg; 20 RR (1.5/1m); 40 HKR; 80 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)
Beg3 – 10 PC 30/20kg; 20 RR (1/0.5m); 40 1 Legged HKR or seated K2C; 60 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

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 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 and 5th in 2019. 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!

Featured Image – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

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

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

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 140823

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

CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

For the first event RIDE, we will adapt to suite class!

AMRAP 40 min of:
*1500m Air Bike or 600m Run
50 Alternating Step-ups (51cm)
40 SDHP (20kg/12kg) or 400m Row

Score = Total Reps

10 m = 1 Rep
*NB – for class (share the bike so fit in the bike as and when you can)

LITE Options:
150 reps for the Bike and 150 reps for the 600m Run for today
Use bumpers to set step height if needed
Int1/2/3 – 35 min
Beg1 – 30 min; S-Up 40cm; 16/10kg
Beg2 – 25 min; S-Up 30cm; 12/8kg
Beg3 – 20 min; S-Up 20cm; 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 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 and 5th in 2019. 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!

Featured Image – This week we test the CrossFit Games Finals Age Group workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

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

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

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 120823

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

2023 CrossFit Games Age Group Finals https://games.crossfit.com/workouts/games/2023?division=18

1) CrossFit Algoa’s Modified ENDURE THE COLISEUM

For time:

50 Horizontal Kipping Ring Rows
500 m Run
75 double-unders
50 Horizontal Kipping Ring Rows
500 m Run
75 double-unders

Time cap: 18 minutes

Score = Time/TC plus 1 sec/Rep missed

LITE Options:

Rx RR – vertical straps w body horizontal when arms locked out (use a box to elevate feet). Kipping allowed and suggested!!

Int1 – 50 RR (1.5m/1m); 70 DU

Int2 – 45 RR (1.5/1m); 65 DU

Int3 – 50 RR (1/0.5m); 60 DU

Beg1 – 50 RR (0.5/0m); 75 SU, 400m Run

Beg2 – 45 RR (0/-0.5m); 70 SU, 350m Run

Beg3 – 40 RR (-0.5/-1m); 60 SU, 250m Run

Then…

FINAL POSITIONS

For time:

20 bar muscle-ups

30 alternating dumbbell squat snatches (32/22.5kg)

Time cap: 6 minutes

Score = Time/TC plus 1 sec/Rep missed

LITE Options:

RX – no power snatch plus OHS, no stopping on decent

Rest can power snatch plus OHS with pausing if needed!

Int1 – 15 B-Mup; 25/20kg

Int2 – 15 B/Mup (R/B); 22.5/15kg

Int3 – 15 B/Mup (P/G); 20/12kg

Beg1 – 20 PU (P/G); 15/10kg

Beg2 – RR (1/0.5m); 12/7.5kg

Beg3 – RR (0.5/0m); 7.5/5kg

RX Loading and variations for Masters/Teens(will count as RX on Itensity):

Women 65+: 20 chest-to-bar pull-ups, 45 dumbbell power snatches (15kg)

Men and Women 60-64, and Men 65+: 10 bar muscle-ups, 45 dumbbell power snatches (22.5/15kg)

Boys and Girls 14-15, and Men and Women 50-59: dumbbell squat snatches (22.5/15kg)

Boys and Girls 16-17, and Men and Women 35-49: dumbbell squat snatches (32/22.5kg)

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 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 and 5th in 2019. 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!

Featured Image – This week we test the CrossFit Games Finals Age Group workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

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

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

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 110823

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

2023 CrossFit Games Age Group Finals https://games.crossfit.com/workouts/games/2023?division=18

1) CrossFit Algoa’s Modified ENDURE THE COLISEUM

For time:

50 Horizontal Kipping Ring Rows
500 m Run
75 double-unders
50 Horizontal Kipping Ring Rows
500 m Run
75 double-unders

Time cap: 18 minutes

Score = Time/TC plus 1 sec/Rep missed

LITE Options:

Rx RR – vertical straps w body horizontal when arms locked out (use a box to elevate feet). Kipping allowed and suggested!!

Int1 – 50 RR (1.5m/1m); 70 DU

Int2 – 45 RR (1.5/1m); 65 DU

Int3 – 50 RR (1/0.5m); 60 DU

Beg1 – 50 RR (0.5/0m); 75 SU, 400m Run

Beg2 – 45 RR (0/-0.5m); 70 SU, 350m Run

Beg3 – 40 RR (-0.5/-1m); 60 SU, 250m Run

Then…

FINAL POSITIONS

For time:

20 bar muscle-ups

30 alternating dumbbell squat snatches (32/22.5kg)

Time cap: 6 minutes

Score = Time/TC plus 1 sec/Rep missed

LITE Options:

RX – no power snatch plus OHS, no stopping on decent

Rest can power snatch plus OHS with pausing if needed!

Int1 – 15 B-Mup; 25/20kg

Int2 – 15 B/Mup (R/B); 22.5/15kg

Int3 – 15 B/Mup (P/G); 20/12kg

Beg1 – 20 PU (P/G); 15/10kg

Beg2 – RR (1/0.5m); 12/7.5kg

Beg3 – RR (0.5/0m); 7.5/5kg

RX Loading and variations for Masters/Teens(will count as RX on Itensity):

Women 65+: 20 chest-to-bar pull-ups, 45 dumbbell power snatches (15kg)

Men and Women 60-64, and Men 65+: 10 bar muscle-ups, 45 dumbbell power snatches (22.5/15kg)

Boys and Girls 14-15, and Men and Women 50-59: dumbbell squat snatches (22.5/15kg)

Boys and Girls 16-17, and Men and Women 35-49: dumbbell squat snatches (32/22.5kg)

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 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 and 5th in 2019. 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!

Featured Image – This week we test the CrossFit Games Finals Age Group workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

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

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

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 100823

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

2023 CrossFit Games Age Group Finals https://games.crossfit.com/workouts/games/2023?division=18

1) Practice Pistols/GHD Sit-ups/T2B

Score = For Quality

then…

2) GYMNASTICS CHIPPER

2023 CrossFit Games Masters Finals

https://games.crossfit.com/workouts/games/2023?division=18

For time:

48-foot (14.6m) Unbroken handstand walk
30 box jumps (76cm/61cm)
30 GHD sit-ups
30 single-leg squats
30 toes-to-bars
30 single-leg squats
30 GHD sit-ups
30 box jumps (76cm/61cm)
48-ft (14.6m) Unbroken handstand walk

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

Nb- S-Leg Squat – 5 without putting foot down & foot cannot go behind weight bearing foot

LITE Options:

Ghd SU sub W-Sit-up 22.5/15kg

Int1 – 12m HSW (can break), 26 T2B, 26 GHD SU or 30 W-SU (20/12kg)

Int2 – 10m HSW (can break), 23 T2B, 26 GHD SU or 30 W-SU (15/10kg)

Int3 – 8m HSW (can break) or 3 WW, BJ (61/51cm), 20 GHD SU or 30 W-SU (15/10kg), 20 T2B

Beg1 – 3 Half WW, B-Step up (61/51cm), 30 W-SU (12/8kg), 30 HLR, S-leg squats (bench just above hor)

Beg2 – 3x 1-Step Ww, B-Step up (51/41cm), 30 W-SU (7.5/2.5kg), HKR, Lunges (alt)

Beg3 – 3 WormW, B-Step up (41/30cm), Seated K2C, Static Lunges (20)

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 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 and 5th in 2019. 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!

HAPPY WOMENS DAY!!!!!

Featured Image – This week we test the CrossFit Games Finals Age Group workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

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

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

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 090823 – WOMENS DAY

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

2023 CrossFit Games Age Group Finals https://games.crossfit.com/workouts/games/2023?division=18

Nb- Dress up today to celebrate National Women’s Day!

Nb- Reminder only 1x CrossFit Class at 8:30-9:30 ; BJJ 9:30–11:00.

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Deadlift 1 – E2ndMon2ndM climb to a Max Day for 10 min (5 Rnds)

Score = Load (kg)

then…

2) 2023 CrossFit Games Masters Finals https://games.crossfit.com/workouts/games/2023?division=18 

PULLING POWER

3 rounds for time:

3 rope climbs (6m)
10 deadlifts (158kg/110kg)
42-foot (12.8m) sled pull (118kg/83kg)
126-foot (38.4m) sled push (118kg/83kg)

Time cap: 13 minutes

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Sled is 35kg empty
Rx – 158/110kg
Level1 – 134/94kg; 112/78kg
Level2 – 126/88kg; 106/74kg
Level3 – 111/77kg; 103/72kg
Level4 – 107/75kg; 100/70kg
Int1 – 103/72kg; 3 RC; 95/65kg
Int2 – 95/66kg; 3x RC (3.7m); 90/60kg
Int3 – 87/61kg; 3x 2 Pull RC; 80/55kg
Beg1 – 71/50kg; 18 R-PU (Leg ass. or 9 R-Pulls- str); 70/50kg
Beg2 – 55/39kg; 9 R-Pulls (hips bend); 60/40kg
Beg3 – 40/28kg; 9 R-Pulls (hips, kns bend); 47/35kg

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 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 and 5th in 2019. 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!

Featured Image – This week we test the CrossFit Games Finals Age Group workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

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

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

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 080823

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

2023 CrossFit Games Age Group Finals https://games.crossfit.com/workouts/games/2023?division=18

1) Practice Kipping and/or Butterfly Kipping Pull-ups (if proficient then make these Chest 2 Bar Practice)

Score = For Quality

LITE Variations:

Practice Kipping Ring Rows

then…

HELEN

3 rounds for time:

400-meter run
21 kettlebell swings (24kg/16kg)
12 pull-ups

Time cap: 14-49 = 10 minutes, 50+ = 13 minutes (NB – see extended cap today – Not where you were on the shorter cap but record benchmark score at longer cap)

Extended CFA class cap – 17 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
S-PU Sub BOR – 24 reps 24/16kg (KBS and BOR same implement)
Int1/2 – same Rx
Int3 – 20/12kg, 8 PU
Beg1 – 16/10kg, PU (P/G)
Beg2 – 12/8kg, RR (1/0.5m)
Beg3 – 300m Run, 8/5kg, RR (0.5/0m)

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 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 and 5th in 2019. 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!

Featured Image – This week we test the CrossFit Games Finals Age Group workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

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

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

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 070823

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

2023 CrossFit Games Age Group Finals https://games.crossfit.com/workouts/games/2023?division=18

1) OLYMPIC TOTAL

For load:

1-rep-max snatch

1-rep-max clean and jerk

Time cap: 3 minutes per lift

Score = Snatch Load + CJ Load

1 min Rest …

2) FARMERS FIELD

For time:
84-foot (25.6m) farmers carry (45kgx2/32kgx2) to Pigs
21 burpee Pig jump-overs (51cm but long box 76cm)
Farmers carry, around 3 dummies (9m -3m apart) (45kgx2/32kgx2)
50 wall-ball shots (9.1kg/6.3kg at 10/9ft)
50-calorie row or 50 SDHP (20kg/12kg)
50 wall-ball shots (9.1kg/6.3kg at 10/9ft)
Farmers carry around 3 dummies (9m -3m apart) (45kgx2/32kgx2)
21 burpee Pig jump-overs (51cm but long box 76cm)
84-foot (25.6m) farmers carry (45kgx2/32kgx2)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Athletes will complete Test 1 (Olympic Weightlifting Total), rest 1 minute, then immediately complete Test 2 (Farmers Field.)

LITE Variations:
Farmers turns arround dummy – use beacons (turn to L- all)
Row sub – 50 SDHP (20/12kg)
Int1/2 – 40kgx2/24kgx2
Int3 – 35kgx2/22.5kgx2; Rx load to 9ft/8ft
Beg1 – 32kgx2/20kgx2; 6.3/4.5kg, 10/9ft); Bp BSO (51cm, long ways 76cm); SDHP (16/10kg)
Beg2 – 24kgx2/16kgx2; (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); Bp BSO (51cm, 61cm wide); SDHP (12/8kg)
Beg3 – 16kgx2/12kgx2; (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); Bp BSO (30cm); SDHP (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 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 and 5th in 2019. 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!

Catch all the action of the 2023 CrossFit Games Finals (Thurs – Sun) at games.crossfit.com

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

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

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

_________________________________________

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 – 050823

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) Global 5K Fun Run – CrossFit Games

Score = Time

Log at Itensity
and..
See below for details on logging our score on he CrossFit Games site!

Repost from @crossfitgames….
・・・
Are YOU in?
@CrossFit is inviting everyone to join its Global 5K and Fun Run Aug. 4-5. #RunCrossFit5K

Participate from anywhere in the world or at the CrossFit Games.

Log your score in the progress tab of the CrossFit Games app for a special offer from CrossFit.

Going to the 2023 NOBULL CrossFit Games?

Grab a buddy, organize your outfits, and join the 5K Fun Run on Friday, Aug. 4 at North Park.

Do it for fun or to say you beat @DonFaul! Mark your calendar.

@NOBULL, @kristieramo, @ButteryBros, are you in?
—
#RunCrossFit5K #CrossFit
🎨 @eringarcia27

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 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 and 5th in 2019. 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!

Catch all the action of the 2023 CrossFit Games Finals (Thurs – Sun) at games.crossfit.com

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

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

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness are sponsoring a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! Take a Rebel C2 Rower Raffle ticket and you could win a C2 rower worth R22 995.00 … click on the following link and CHOOSE “Dave Levey”, if you want to get the ticket funds to Dave!  

The Raffle is currently live on the Rebel Elite Fitness website at this link: https://rebelstore.co.za/product/rebel-concept2-rowerg-raffle/

_________________________________________

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 – 040823

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) Global 5K Fun Run – CrossFit Games

Score = Time

Log at Itensity
and..
See below for details on logging our score on he CrossFit Games site!

Repost from @crossfitgames….
・・・
Are YOU in?
@CrossFit is inviting everyone to join its Global 5K and Fun Run Aug. 4-5. #RunCrossFit5K

Participate from anywhere in the world or at the CrossFit Games.

Log your score in the progress tab of the CrossFit Games app for a special offer from CrossFit.

Going to the 2023 NOBULL CrossFit Games?

Grab a buddy, organize your outfits, and join the 5K Fun Run on Friday, Aug. 4 at North Park.

Do it for fun or to say you beat @DonFaul! Mark your calendar.

@NOBULL, @kristieramo, @ButteryBros, are you in?
—
#RunCrossFit5K #CrossFit
🎨 @eringarcia27

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 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 and 5th in 2019. 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!