2017.01.20

by JJ Christopher in WOD | Leave a comment

DSC06177

Attention:

Please note that Open Gym has been canceled this Sunday due the Whole Life Challenge Kick-Off Event at 10 am. Join us then to begin the Challenge, take preliminary measurements, and learn how to start building a sustainable diet you can maintain for the rest of your life!

Remember:

Strength:

press

    • 5-6×4-6 (30X1 tempo)

– one work set every 3 minutes

– 4 reps: 80-85% 1 RM

– 6 reps: 72.5-77.5% 1 RM

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 3-4×4-6 (1010 tempo)

 

Conditioning:

15-12-9-6-3

    • deadlifts (135/95)*
    • push presses (135/95)*

– 30 double-unders (sub: 4-count mountain climbers/wall jumps) after each round

*same weight/barbell

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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

DSCF Whole Life Challenge Potluck (Sun. 1/29)

by JJ Christopher in Event | Leave a comment

DSCF WLC Potluck 20170129The Whole Life Challenge is about to begin – so, after a week of researching, experimenting, and practicing on your own, let’s get together to share some of our favorite healthy, whole food recipes!

 

At 5 pm on Sunday, January 29, we’ll meet up to enjoy each others’ company and some darn good (and good for you!) eating. In addition to bringing a dish, veterans of the Whole Life Challenge are encouraged to share some of the most helpful tips they gleaned from last year’s Challenge, while we suggest that first-time participants come with questions (along with their own favorite recipes, as well) to lean on the support of our community.

 

We kindly request that all dishes shared at the event follow the “Compliant Food List” for one of the three Challenge levels (most participants will likely be in the “Lifestyle” level). Please label your dishes for which level it qualifies as compliant and feel free to bring copies of the recipe and/or ingredient list as well (if an ingredient happens to disqualify the dish from one of the levels OR if an alternative ingredient is available to make it compliant in the next level up, make sure you let us know so that no one is mislead!).

Compliant/non-compliant food lists can be found here: https://www.wholelifechallenge.com/quick-links/

 

And, of course, non-Whole Life Challenge participants are welcome to join us!

RSVP to the Facebook event here:

https://www.facebook.com/events/1675258496101136/

2017.01.19

by JJ Christopher in WOD | Leave a comment

DSC06173

Attention:

Please note that Open Gym has been canceled this Sunday due the Whole Life Challenge Kick-Off Event at 10 am. Join us then to begin the Challenge, take preliminary measurements, and learn how to start building a sustainable diet you can maintain for the rest of your life!

Remember:

    • Make plans to support your fellow Division St. CrossFit members participating at this Saturday’s Trodo Games 1.2017!
    • Use the skills learned at our Rowing Clinic with Chicago Training Center along with a 4-week training plan to improve and test your 2,000m row ability at the 2017 South Side Smackdown on Saturday, February 4th!
    • Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23!

Strength:

front squat

    • 5-6×6-8 (2020 tempo)

– one work set every 3 minutes

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

 

Conditioning:

21-15-9

    • wall balls (20/14)
    • toes-to-bar (scale: knees-to-elbows/kipping)
    • calorie row

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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.01.18

by JJ Christopher in WOD | Leave a comment

DSC06172

Attention:

Please note that Open Gym has been canceled this Sunday due the Whole Life Challenge Kick-Off Event at 10 am. Join us then to begin the Challenge, take preliminary measurements, and learn how to start building a sustainable diet you can maintain for the rest of your life!

Remember:

    • Make plans to support your fellow Division St. CrossFit members participating at this Saturday’s Trodo Games 1.2017!
    • Use the skills learned at our Rowing Clinic with Chicago Training Center along with a 4-week training plan to improve and test your 2,000m row ability at the 2017 South Side Smackdown on Saturday, February 4th!
    • Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23!

Strength:

power snatch+hang snatch

    • to a heavy single

hang snatch

    • 3-5×1 @ max power snatch+hang snatch

 

Conditioning:

15! kettlebell swings (53/35)

15¡ burpees

– i.e. 15 kb swings, 1 burpee, 14 kb swings, 2 burpees, etc.

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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.01.17

by JJ Christopher in WOD | Leave a comment

DSC06170

Attention:

Please note that Open Gym has been canceled this Sunday due the Whole Life Challenge Kick-Off Event at 10 am. Join us then to begin the Challenge, take preliminary measurements, and learn how to start building a sustainable diet you can maintain for the rest of your life!

Remember:

    • Make plans to support your fellow Division St. CrossFit members participating at this Saturday’s Trodo Games 1.2017!
    • Use the skills learned at our Rowing Clinic with Chicago Training Center along with a 4-week training plan to improve and test your 2,000m row ability at the 2017 South Side Smackdown on Saturday, February 4th!
    • Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23!

Strength:

1xME unbroken handstand push-ups (toughest scale which allows you to achieve double-digit repetitions)

1xME unbroken toes-to-bar (toughest scale which allows you to achieve double-digit repetitions)

3 rounds

    • accumulate at least half as many handstand push-ups in as many sets as necessary
    • accumulate at least half as many toes-to-bar (scale: knees-to-elbows/kipping) in as many sets as necessary

 

Conditioning:

4 rounds apiece of 20 sec. on/40 sec. off

    • AMRAP calorie row
    • AMRAP push-ups
    • AMRAP box jump step-downs (24/20)
    • AMRAP ab-mat sit-ups

– i.e. complete four intervals of calorie row then four intervals of push-ups, etc.

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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.01.16

by JJ Christopher in WOD | Leave a comment

dsc06167

Attention:

Please note that Open Gym has been canceled this Sunday due the Whole Life Challenge Kick-Off Event at 10 am. Join us then to begin the Challenge, take preliminary measurements, and learn how to start building a sustainable diet you can maintain for the rest of your life!

Remember:

    • Make plans to support your fellow Division St. CrossFit members participating at this Saturday’s Trodo Games 1.2017!
    • Use the skills learned at our Rowing Clinic with Chicago Training Center along with a 4-week training plan to improve and test your 2,000m row ability at the 2017 South Side Smackdown on Saturday, February 4th!
    • Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23!

Strength:

back squat

    • 5-6×6-8 (2020 tempo)

– one work set every 3 minutes

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

8 min. AMRAP

2-4-6-8-10-12-etc.

    • cleans (135/95)
    • chest-to-bar pull-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/

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.01.15

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength programming for the week of 1/16/17 – 1/21/17:

Monday 1/16/17

back squat

    • 5-6×6-8 (2020 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 seconds

Tuesday 1/17/17

handstand push-ups & toes-to-bar (scale: knees-to-elbows, sub: kipping)

    • 1xME unbroken HSPU, 1 xME unbroken TTB, 3 rounds: accumulate at least as half as many HSPU, accumulate at least half as many TTB

Wednesday 1/18/17

power snatch+hang snatch

    • to a heavy single

hang snatch

    • 3-5×1 @ max power snatch+hang snatch

Thursday 1/19/1

front squat

    • 5-6×6-8 (2020 tempo), one work set every 3 min.

Friday 1/20/17

press

    • 5-6×4-5 (30X1 tempo), one work set every 3 min.

superset: strict(/weighted) chin-ups and strict(/weighted) ring dips

    • 3-4×4-6 (1010 tempo)

Saturday 1/21/17

    • metcon only

2017.01.14

by JJ Christopher in WOD | Leave a comment

dsc06166

Remember:

Conditioning:

20 min. AMRAP with a partner

    • 15 calorie row
    • 10 Bear Complexes (95/65)
    • 5 burpees

– 1 Bear Complex = power clean+front squat+push press+back squat+back-rack push press

– Bear Complexes may be “smoothed out” (clean+thruster+back-rack thruster)

– one partner completes one round before the other partner begins their 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/

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017 CrossFit Games Open and Intra-Box Open

by JJ Christopher in Event | Leave a comment

CrossFitGamesLogoThe first workout of the 2017 CrossFit Games Open will be announced on Thursday, February 23 at 7 pm CST. And with that begins Division St. CrossFit’s fifth annual Intra-Box Open!

 

Register NOW For the CrossFit Open

Register to be a part of the WORLDWIDE competition by signing up here: https://games.crossfit.com/cf/login

Upon completing each week’s workout, submit your score online for approval to see how you stack up against CrossFitters in the region, nation, and world! Submitted scores go toward Division St. CrossFit’s affiliate regional ranking so sign up. We need your scores!

 

Join the Intra-Box Open

Whether you plan to submit your scores online or not, join one of our Open divisions:

    • Rx
    • Scaled (This is an entirely new division introduced by CrossFit HQ last year. These workout scales will be determined by them.)

to test your fitness against your fellow members. The competition will consist of the five CrossFit Games Open workouts and will take place over the five weeks of the Open. Workouts will be announced on Thursday of each week and we will be performing that workout in ALL classes on Friday. Since you’ll be doing the workouts anyway, there’s no reason NOT to get involved!

 

If you can’t make it to one of the regular classes throughout the day on Friday, you will also have the chance to complete the workout during Open Gym hours.

 

Sign up and select your division in the following spreadsheet:

https://docs.google.com/spreadsheets/d/1ZmqHs64U2HGmehKZd_Wc0T-vq7J2nmIvV04TOGfsogQ/edit?usp=sharing

 

Post below if you officially register for the Games and are submitting your scores online so that a CrossFit Level 1 certified coach can judge your workouts.

Want more information about the CrossFit Games Open? Check out these links:

The Official CrossFit Games website

Coach Jess on: The CF Games Open

Coach Jess on: The CF Games Open (part 2)

2017.01.13

by JJ Christopher in WOD | Leave a comment

dsc06161

Remember:

    • Use the skills learned at our Rowing Clinic with Chicago Training Center along with a 4-week training plan to improve and test your 2,000m row ability at the 2017 South Side Smackdown on Saturday, February 4th!
    • Commit to making long-term changes toward a happier, healthier life by joining us for the Whole Life Challenge Kick-Off event on Sunday, January 22. Non-member friends and family are more than welcome to join our team!

Strength:

single-leg Romanian dumbbell deadlift

    • 4-5×8-10 (30X1 tempo)

– one work set every 4 minutes

 

Conditioning:

20 min. AMRAP

    • 30 double-unders (sub: wall jumps/4-count mountain climbers)
    • 15 power snatches (75/55)

– rest 1 min. between rounds

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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

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