2017.06.24

by JJ Christopher in WOD | Leave a comment

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Conditioning:

partner “Bruck”-ish

5 rounds with a partner

    • 400m run
    • 24 back squats (155/105)
    • 24 shoulder-to-overheads (135/95)

– partners switch every 200m, 12 back squats, and 12 shoulder-to-overheads

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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Another ‘L’ for the Spikers’! (6/22)

by JJ Christopher in Announcement | Leave a comment


After leaving it all on the court, the Spikers’ came up short in week 5. The high speed winds and communication could be to blame. But don’t worry, the bye next week gives ample time to come back stronger than ever for game 6.

– Honorary Captain Alisha

2017.06.23

by JJ Christopher in WOD | Leave a comment

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Strength:

L-sit or L-hang

    • 3x max effort

– rest 1 min. between sets

handstand hold

    • 3x max effort

– rest 1 min. between sets

 

Conditioning:

12 rounds of 60 sec. work/90 sec. rest

    • 2 power cleans (135/95)
    • rounds 1, 5, 9: AMRAP ab-mat sit-ups
    • rounds 2, 6, 10: AMRAP jumping lunges
    • rounds 3, 7, 11: AMRAP single-unders
    • rounds 4, 8, 12: AMRAP mountain climbers

– power clean weight may be increased after the fourth round

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.06.22

by JJ Christopher in WOD | Leave a comment

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Reminder:

Strength:

alternating seated dumbbell press

    • 4×6-8

– rest 2-3 min. between sets

 

Conditioning:

4 rounds

    • AMRAP thrusters (95/65)
    • AMRAP hang power snatches (95/65)

– rest as needed for full recovery between sets

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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Row Raiser 2017 (Sat. 7/8)

by JJ Christopher in Event | Leave a comment

https_cdn.evbuc.com_images_29102867_145540516705_1_originalOn Saturday, July 8th, Goose Island CrossFit (1750 N. Kingsbury St.) is hosting their first Row Raiser for the Illinois Special Olympics!

 

The concept is simple:

Participants, teams of 10 ($50 per athlete), compete together by completing a 26.2 mile row. But the Row Raiser is so much more than that: it’s the kind of fun that defines the CrossFit Community, a team atmosphere that is raising awareness and funds while expressing team fitness through competition. Join them this year and experience an emotional event that has to be experienced to be understood.

 

Teams can be created via the EventBrite page where, after, everyone can pay their fee individually:

https://www.eventbrite.com/e/row-raiser-2017-tickets-32661970834

 

The event begins at 8 am and will run until 11 am with a BBQ to follow afterward. Free parking will be available in their lot and on the street. The event is welcome to the CrossFit community and friends and they will have local athletes with special needs joining them to row.

 

So, grab 9 of your D St. friends and #PullTogether!

2017.06.21

by JJ Christopher in WOD | Leave a comment

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Attention:

    • Tonight’s Skills Series 2017 skill-building clinic at 7 pm has been canceled. Regularly scheduled 6:30 and 7:30 pm classes have been reinstated. Come get your constantly varied, high intensity fitness.

Reminder:

Strength:

dual-arm kettlebell front squat

    • 4×6-8

– rest 2-3 min. between sets

 

Conditioning:

30 sec. work/rest

    • 50 pull-ups
    • 65 burpee box jump step-downs (24/20)

800m run

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.06.20

by JJ Christopher in WOD | Leave a comment

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Attention:

    • To accommodate last week’s testing, the third Skills Series 2017 skill-building clinic was pushed back to TOMORROW, Wednesday, June 21st at 7 pm. Please plan accordingly!

Reminder:

Conditioning:

30 min. EMOM

    • min. 1: 30-50 double-unders
    • min. 2: 15/12 calorie row
    • min. 3: 3-5 deadlifts (65-70% 1 RM)
    • min. 4: 12-15 Russian kettlebell swings (70/53)
    • min. 5: AMRAP ring dips (sub: push-ups)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.06.19

by JJ Christopher in WOD | Leave a comment

DSC07792

Attention:

    • To accommodate last week’s testing, the third Skills Series 2017 skill-building clinic was pushed back to THIS WEEK on Wednesday, June 21st at 7 pm. Please plan accordingly!

Reminder:

Conditioning:

25 back squats (45/35/pvc)

25 front squats (45/35/pvc)

25 overhead squats (45/35/pvc)

400m run

25 presses (45/35/pvc)

25 push presses (45/35/pvc)

25 push jerks (45/35/pvc)

400m run

50 hang cleans (45/35/pvc)

400m run

50 hang snatches (45/35/pvc)

400m run

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.06.18

by JJ Christopher in WOD | Leave a comment

Closed in observance of Father’s Day.

Call your pops.

Olympic Weightlifting: canceled today

Open Gym: canceled today

Strength training for the week of 6/19/17 – 6/24/17:

Monday 6/19/17

    • metcon only

Tuesday 6/20/17

    • metcon only

Wednesday 6/21/17

    • metcon only

Thursday 6/22/17

    • metcon only

Friday 6/23/17

    • metcon only

Saturday 6/24/17

    • metcon only

2017.06.17

by JJ Christopher in WOD | Leave a comment

DSC08802

Attention:

    • Division St. CrossFit will be closed TOMORROW Sunday, June 18th in observance of Father’s Day. Call your pops.
    • To accommodate last week’s testing, the third Skills Series 2017 skill-building clinic has been pushed back 1 WEEK to Wednesday, June 21st at 7 pm. Please plan accordingly!

Conditioning:

with a partner

400m run

36 hang power cleans (185/125)

400m run

42 front squats (155/105)

400m run

48 shoulder-to-overheads (135/95)

400m run

60 strict chin-ups

400m run

– partners switch every 6 hang power cleans, 7 front squats, 8 shoulder-to-overheads, and 5 strict chin-ups

– runs are performed together

– scale to perform sets unbroken

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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