2015.03.03

by JJ Christopher in WOD | Leave a comment

IMG_5284

Reminder:

Strength:

back squat

    • 5 RM (work in sets of 5 after 1 to 3 warm-up sets, using small jumps)

press

    • 5 RM (work in sets of 5 after 1 to 3 warm-up sets, using small jumps)

 

Conditioning:

10 minutes

    • 50 calorie row

then AMRAP

    • 10 thrusters (95/65)
    • 10 kb swings (53/35)

Spring Cleaning Month (March 2015)

by JJ Christopher in Event | Leave a comment

48044687363March 2015 is officially

SPRING CLEANING MONTH at Division St. CrossFit!

 

As we head out of winter and into spring (yes, it’s coming, I swear!), it’s time to clean up the joint. For the first three weeks of March 2015, we’re asking that all members begin taking their things home with them. These personal items include but are not limited to:

    • shoes (for metcons and weightlifting)
    • equipment and gear (wraps, belts, sleeves, etc.)
    • clothing (sweats, shirts, shorts, pants, etc.)
    • other accessories (water bottles, shakers, etc.)

Whatever is not removed by the week of March 23-27 will be collected. A picture will be taken of these remaining items and posted on the website as a final attempt for them to be claimed. Anything not picked up by their owner by the end of the month will be given away.

 

Thank you for your help in this effort!

2015.03.02

by JJ Christopher in WOD | Leave a comment

IMG_5283

LAST CHANCE

Due to the influx of requests over the weekend, TODAY is the LAST chance to pre-order your very own LIMITED EDITION gold foil 2015 CrossFit Games Open t-shirt!

If you are registered for the 2015 CrossFit Games Open,

YOU must submit YOUR scores for validation

by 7 PM TONIGHT

https://games.crossfit.com/cf/login

Reminder:

Strength:

power clean + hang clean + power jerk

    • 1 RM

 

Conditioning:

5 rounds

    • 15 push presses (95/65)
    • 10 box jumps (24/20)
    • 10 burpees

2015.03.01

by JJ Christopher in WOD | Leave a comment

Yoga: canceled today

Open Gym: 11:00 am – 2:00 pm

FREE Trial CrossFit Class: 11:30 am – 12:15 pm

Strength programming for the week of 3/2/15 – 3/8/15:

Monday 3/2/15

clean & jerk

        • power clean + hang clean + power jerk 1 RM

Tuesday 3/3/15

back squat

        • 5 RM (work in sets of 5 after 1 to 3 warm-up sets, using small jumps)

press

        • 5 RM (work in sets of 5 after 1 to 3 warm-up sets, using small jumps)

Wednesday 3/4/15

metcon only

Thursday 3/5/15

deadlift

        • 5 RM (work in sets of 5 after 1 to 3 warm-up sets, using small jumps)

Friday 3/6/15

CROSSFIT GAMES OPEN WOD 15.2

Saturday 3/7/15

metcon only

2015.02.28

by JJ Christopher in WOD | Leave a comment

IMG_5278

Reminder:

Conditioning:

w/ a partner, one working at a time:

    • 200 double-unders
    • 1,500m row
    • 100 wall balls (20/14)
    • 50 burpees

2015.02.27

by JJ Christopher in WOD | 8 Comments

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Last Chance:

Pre-order a LIMITED EDITION gold foil 2015 CrossFit Games Open t-shirt by the end of the day TODAY!

Reminder:

“15.1” & “15.1a”

Rx

9 min. AMRAP

    • 15 toes-to-bar
    • 10 deadlifts (115/75)
    • 5 snatches (115/75)

6 min.

    • 1 RM clean & jerk

Rx standards notes:

- TTB: both feet must touch the bar at the same time between the hands, arms and hips must be fully extended at the bottom with feet behind the bar and body

- DL: traditional deadlift with hands outside the knees, bar begins on the floor, barbell is lifted until hips and knees reach full extension with shoulders behind the bar, arms are straight throughout the movement, no bouncing of the barbell allowed

- SN: barbell begins on the ground, barbell is lifted overhead in one smooth motion, barbell must come to full lockout overhead with the hips, knees, and arms fully extended and the bar directly over the middle of the body, touch-and-go is permitted, power snatch is permitted, no bouncing of the barbell allowed

- C&J: ground-to-overhead any way, a muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead, the barbell begins on the ground, barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body

 

Scaled

9 min. AMRAP

    • 15 hanging knee raises
    • 10 deadlifts (85/55)
    • 5 snatches/ground-to-overheads (85/55)

6 min.

    • 1 RM clean & jerk

Scaled standards notes:

- HKR: knees must be raised above the height of the hip, arms and hips must be fully extended at the bottom with feet behind the bar and body

- DL: traditional deadlift with hands outside the knees, bar begins on the floor, barbell is lifted until hips and knees reach full extension with shoulders behind the bar, arms are straight throughout the movement, no bouncing of the barbell allowed

- SN/GTOH: barbell begins on the ground, barbell may be brought to the shoulders then lifted overhead, barbell must come to full lockout overhead with the hips, knees, and arms fully extended and the bar directly over the middle of the body, touch-and-go is permitted, no bouncing of the barbell allowed

- C&J: ground-to-overhead any way, a muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead, the barbell begins on the ground, barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body

2015.02.26

by JJ Christopher in WOD | Leave a comment

IMG_5276

Reminder:

Conditioning:

3 rounds

    • 50 double-unders
    • 50 ab-mat sit-ups
    • 1,000m row

2015.02.25

by JJ Christopher in WOD | Leave a comment

IMG_5269

Reminder:

Strength:

back squat

if you did not attempt a 1 RM last week on Tuesday, 2/17 then

    • 1 RM

else

    • 3×8 @ 70+% 1 RM

- compare to 2015.02.17, 2014.12.23, 2014.11.06, 2014.10.28

 

Conditioning:

4 rounds

1 minute

    • 10 wall balls (20/14)
    • ME box jumps (24/20)

rest 1 min.

1 minute

    • 10 box jumps (24/20)
    • ME wall balls (20/14)

rest 1 min.

2015.02.24

by JJ Christopher in WOD | Leave a comment

IMG_5268

Reminder:

Strength:

clean & jerk

    • 2 RM

- work in sets of 2 after your first few warm-up weights

 

Conditioning:

5 rounds

    • 3 power cleans (205/135)
    • 10 burpee pull-ups (scale: 10 burpees, 10 pull-ups)

2015.02.23

by JJ Christopher in WOD | Leave a comment

IMG_5267

Reminder:

Strength:

snatch

    • 8×3 power snatches @ 65% 1 RM

- rest 30-60s between sets

front squat

    • 3 RM

- work in sets of 3 after 1 to 3 warm-up sets

 

Conditioning:

10 min. AMRAP

    • 30 double-unders
    • 15 kettlebell swings (70/53)
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