Murph Day 2017 (Sat. 6/3)

by JJ Christopher in Event | Leave a comment

DSC03479DSCF’s 2013 crew, pre-Murph

OLYMPUS DIGITAL CAMERADSCF’s 2013 crew, post-Murph

Murph Day 2014 Instagram SpliceDSCF’s 2014 crew, pre-Murph

IMG_5963DSCF’s 2015 crew, pre-Murph

11415576_869228879790879_1791137029268771640_oDSCF’s 2015 crew, post-Murph

IMG_1029DSCF’s 2016 crew, pre- and post-Murph

On Saturday, June 3rd, Windy City CrossFit is hosting their annual Murph Day!

 

For the past four years, we’ve attended this event and tackled the always challenging and humbling “Murph”:

“Murph”

1 mile run

    • 100 pull-ups
    • 200 push-ups
    • 300 air squats

1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

Check out our previously published guide on partition possibilities here:

http://www.divisionstcrossfit.com/2016/05/24/dscf-murph-strategy-guide/

 

Registration has begun and continues until June 2….BUT sign up NOW (seriously, RIGHT NOW because these spots WILL go quickly) for the 10:00 or 10:30 am time slot – fill whichever time slot has the most capacity available – so we can enjoy this workout together! $50 gets you access to the event, a Murph Day 2017 unisex tank top, and food/drink afterward. Proceeds go to the Navy Seal Foundation.

 

If you’ve never done “Murph” as a CrossFitter, you owe it to yourself to take on the challenge!
If you’ve done it before, come do it again and help push on our first timers!

Details here:

https://windycitycrossfit.com/murph-day-2017

Registration here:

https://wccf.sites.zenplanner.com/calendar.cfm?date=2017-06-01&calendarType=EVENT

2017.04.24

by JJ Christopher in WOD | Leave a comment

DSC07078

Strength:

deadlift

    • 2×6 (3111 tempo)
    • 2×5 (3111 tempo)
    • 2×4 (3111 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 5 reps: 77.5-82.5% 1 RM

– 4 reps: 80-85% 1 RM

 

Conditioning:

Murph Training 2017.02

3 rounds

    • 1-2-3-4-5 pull-ups
    • 2-4-6-8-10 push-ups
    • 3-6-9-12-15 air squats

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

Russian kettlebell swings

    • 5×20 (70/53) EMOM

incline bench press

    • 5×6-8 (20X1 tempo)

– one work set every 3 min.

dumbbell bench press

    • 2-3×15 (1010 tempo)

– heavier than last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

2 rounds

    • 10 min. run/bike/row @ 90%

– rest 2 min. between rounds

– light recovery bike/row/jog/walk during non-working periods

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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2017.04.22

by JJ Christopher in WOD | Leave a comment

DSC06987

Conditioning:

with a partner

1,000m row

80 Russian kettlebell swings (53/35)

100 burpees

80 Russian kettlebell swings (53/35)

1,000m row

– partners switch every 250m row, 20 kb swings, and 25 burpees

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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Join our Members Only Forum!

2017.04.21

by JJ Christopher in WOD | Leave a comment

DSC06978

Strength:

alternating dumbbell press

    • 4-5×8-10 (2020 tempo)

– one work set every 4 min.

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

    • 4-5×6-8 (1010 tempo)

 

Conditioning:

13 min. AMRAP

    • 7 power clean & jerks (165/115)
    • 400m run

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

handstand push-up negatives

    • 4×6 (4000 tempo)

farmer’s carries

    • 1 min. AMRAP (as heavy as possible)

superset: GHD back extensions and GHD sit-ups

    • 3-5×8 (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 2 min. for 4 rounds

    • 20 sec. AMRAP bike/row/sprint @ 90%

– light recovery bike/row/jog/walk during non-working periods

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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Join our Members Only Forum!

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2017.04.20

by JJ Christopher in WOD | Leave a comment

DSC06943

Strength:

front squat

    • 5-6×6-8 (2011 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

 

Conditioning:

9 rounds

2 min.

          • 200m run

AMRAP

          • rounds 1, 4, 7: handstand push-ups
          • rounds 2, 5, 8: ring dips
          • rounds 3, 6, 9: push-ups

– rest 30 sec. between rounds

– scale run to have at least 45 sec. to work on gymnastic movements

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

pistol negatives

    • 3×12 (alternating) (4000 tempo)

single-arm dumbbell row

    • 3×12 (per side) (20X0 tempo)

reverse flyes

    • 3×10 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

4 rounds

    • 5 min. run/bike/row @ 90%

– rest 2 min. between rounds

– light recovery jog/walk/bike/row during non working period

– attempt to keep distances similar 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:

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Join our Members Only Forum!

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2017.04.19

by JJ Christopher in WOD | Leave a comment

DSC06932

Reminder:

Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning TONIGHT Wednesday, April 19th at 7 pm!

Strength:

power snatch+hang snatch+2 overhead squats

    • to a heavy single

hang snatch+2 overhead squats

    • 3-5×1 @ max power snatch+hang snatch+2 overhead squats

 

Conditioning:

6-12-18-12-6

    • power snatches (75/55)
    • toes-to-bar

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

Romanian deadlifts

    • 3-5×5 (snatch grip) (start at final hang snatch) (30X0 tempo)

close-grip bench press

    • 4×8-10 (2020 tempo)

– one work set every 3 min.

incline dumbbell bench press

    • 2-3×12 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

15 min. run/bike/row @ 80%

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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Join our Members Only Forum!

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2017.04.18

by JJ Christopher in WOD | Leave a comment

DSC06929

Reminder:

Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning TOMORROW Wednesday, April 19th at 7 pm!

Strength:

press

    • 5-6×6-8 (30X1 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

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

    • 3-4×6-8 (1010 tempo)

 

Conditioning:

30/26 calorie row

5 rounds

    • 12 push presses (95/65)
    • 30 double-unders

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

single-arm trap 3 raise, Powell raise, dumbbell external rotation

    • 2-3×8 (per side and exercise)

muscle-up transitions

    • 5×5

GHD sit-ups

    • 3×8 (unweighted) (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 3 min. for 6 rounds

    • 20 sec. AMRAP bike/row/sprint @ 95%

– light recovery bike/row/jog/walk during non-working periods

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!

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2017.04.17

by JJ Christopher in WOD | Leave a comment

DSC06921

Reminder:

Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning THIS Wednesday, April 19th at 7 pm!

Strength:

back squat

    • 4-5×8-10 (2011 tempo)

– one work set every 3 min.

– 8 reps: 65-70% 1 RM

– 10 reps: 57.5-62.5% 1 RM

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

8 min.

    • 35 burpee box jumps (24/20)

AMRAP

    • wall balls (20/14)

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

glute bridges

    • 3×15 (10X2 tempo)

Pendlay rows

    • 4×8 (10X0 tempo)

– one work set every 2 min.

– heavier than last week

GHD back extensions

    • 3×8 (unweighted) (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

2 rounds

    • 10 min. run/bike/row @ 90%

– rest 10 min. between rounds

– light recovery jog/walk/bike/row during non-working period

– attempt to keep distances similar 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!

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2017.04.16

by JJ Christopher in WOD | Leave a comment

CLOSED TODAY

 

Olympic Weightlifting: canceled today

Open Gym: canceled today

Strength programming for the week of 4/17/17 – 4/22/17:

Monday 4/17/17

back squat

    • 4-5×8-10 (2011 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 sec.

Tuesday 4/18/17

press

    • 5-6×6-18 (30X1 tempo), one work set every 3 min.

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

    • 3-4×6-8 (1010 tempo)

Wednesday 4/19/17

power snatch+hang snatch+2 overhead squats

    • to a heavy single

hang snatch+2 overhead squats

    • 3-5×1 @ max power snatch+hang snatch+2 overhead squats

Thursday 4/20/17

front squat

    • 5-6×6-8 (2011 tempo), one work set every 3 min.

Friday 4/21/17

alternating dumbbell press

    • 4-5×8-10 (2020 tempo), one work set every 4 min.

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

    • 4-5×6-8 (1010 tempo)

Saturday 4/22/17

    • metcon only

2017.04.15

by JJ Christopher in WOD | Leave a comment

DSC06915

Attention:

We will be closed TOMORROW Sunday, April 16th.

Reminder:

Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning Wednesday, April 19th at 7 pm!

Conditioning:

21 min. EMOM with a partner

min. 1:

    • partner A: 8 dumbbell snatches, per arm (50/35)
    • partner B: 10 handstand push-ups

min. 2:

    • partner A: 10 handstand push-ups
    • partner B: 8 dumbbell snatches, per arm (50/35)

min. 3:

    • 30 sec. AMRAP double-unders

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!

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