2014.11.27

by JJ Christopher in WOD | 2 Comments

Happy Thanksgiving to our members, family, and friends!

 

This year, Coach Meg has some words for thought on this Thanksgiving Day as well as a call to action upon our return from the holiday:

 

DSCF gives thanks.

One day each year, we’re reminded to give thanks. Thanks for our family and friends and loved ones. Thanks for our good health and a bed to sleep in. And thanks for the money in our wallets, even if it isn’t much (or any at all, who carries cash nowadays anyways?).

 

Here at DSCF, even after the holidays, we’ll continue to be grateful for all we have and all we’re capable of achieving. We’ve been blessed with bodies and minds of fighters, striving to better ourselves and those around us every day, physically, emotionally, and mentally.

 

We’ve dedicated one of our whiteboards for the next week to this. Keep it short. Keep it sweet. And most importantly, take ownership. Sign your name and take pride in the good in your life.

 

“thankful that strength, self confidence, traps, and a booty are no longer a woman’s enemy
&
…for barbells, plates, and spandex shorts.”

-COACH MEG

2014.11.26

by JJ Christopher in WOD | Leave a comment

10406654_751732588226254_18836588870114052_nWarm-up (if you haven’t retested it yet):

“Annie”

50-40-30-20-10

    • double-unders
    • ab-mat sit-ups

 

Strength:

10 min. EMOM

    • 3 muscle-ups/strict pull-ups/hardest scale pull-ups

 

Conditioning:

3 rounds

    • 30 wall balls (20/14)
    • 30 hang power snatches (75/55)

Trodo Open 12.2014 Workout

by JJ Christopher in Event | Leave a comment

The Trodo Open 12.2014 workout has been announced!

 

Get ready to do the workout below on Saturday, December 6 when we host our own Trodo Open event. If you haven’t done so yet, put your name on the sign-up board to get involved. Like we said -

EVERYONE can do this!

 

The Workout

15 min. AMRAP for a team of four

    • calorie row
    • russian kettlebell swings (53/35)
    • wall balls (20/14)

- teams will complete as many repetitions as possible of all three movements, switching at any time, with no minimum work requirements

 

Weight and Movement Standards

RUSSIAN KETTLEBELL SWINGS

WEIGHT STANDARD

    • CAT1: 53#, 35#
    • CAT2: 44#, 26#
    • CAT3: choose your own weight
    • Masters: 44#, 26#

MOVEMENT STANDARD

    • repetition starts with the kettlebell below hip height and bottom of the kettlebell below the frontal plane
    • kettlebell must be brought to above eye level and arms must be locked out straight at the top position; bent arms will result in a no rep

 

ROW

MOVEMENT STANDARD

    • rowing is scored as 1 repetition per calorie pulled

 

WALL BALLS

WEIGHT STANDARDS

    • CAT1: 20# @ 10’ target, 14# @ 9’ target
    • CAT2: 14# @ 10’ target, 10# @ 9’ target
    • CAT3: choose your own weight and target height
    • Masters: 14# @ 10’ target, 10# @ 9’ target

MOVEMENT STANDARD

    • repetitions begin with the medicine ball in the athlete’s hands and standing in full upright position
    • athlete achieves a full depth squat with hip crease below the top of the knee
    • ball must hit the center of the target at the required height
    • ball does not need to be caught for the repetition to count
    • ball must be in the hands of the athlete before the start of the squat; cannot be picked up at the bottom of the squat

Full details:

https://www.trodo.org/boxleague/open/

2014.11.25

by JJ Christopher in WOD | Leave a comment

IMG_5024

Reminder:

Participate in our Movember 2014 Fundraising and Workout event by joining the Division St. CrossFit’s Movember team, voting on best/worst mustaches by donating to our pages, and signing up for the Movember workout next Sunday!

 

We’re setting a donation goal of just $1,000! That’s less than $10 per Division St. CrossFit member. Spread those dollars across our Movember participants to vote on your favorite mustaches.

Don’t forget:

Sign up for the Olympic Weightlifting Clinics with Oleg Kechko and Tim Rawlings!

Warm-up (if you haven’t retested it yet):

“Annie”

50-40-30-20-10

    • double-unders
    • ab-mat sit-ups

 

Strength:

front squat

    • 1 RM

 

Conditioning:

3 rounds

    • 1 minute ME calorie row
    • 1 minute ME power cleans (95/65)
    • 1 minute ME thrusters (95/65)
    • 1 minute ME lateral bar-hop burpees
    • 2 minute rest

- score is total number of repetitions across the entire workout

Olympic Weightlifting Clinics with Oleg Kechko and Tim Rawlings (12/12-12/14)

by JJ Christopher in Event | Leave a comment

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Oleg Kechko

    • snatch 165kg
    • clean and jerk 200kg
    • 1996 Olympian
    • 1991 #1 weightlifter in the world, 75kg class

Tim Rawlings

    • snatch 140kg
    • clean and jerk 177kg
    • 2014 Illinois State Champion
    • 2014 Mid American Champion

Oleg Kechko and Tim Rawlings are back to host three more

Olympic weightlifting clinics at Division St. CrossFit!

 

These sessions will be two hours in length and will cover snatch and clean & jerk. Sign up for multiple clinics to learn how to properly execute the classical lifts – beginner/intermediate sessions will be hosted on Friday and Saturday while an intermediate/advanced session will be held on Sunday. These sessions will be capped at 12 participants to ensure personalized attention and individualized instruction.

 

Guidelines on registering for clinics:

    • if you’ve never attended one of our Oleg & Tim clinics and/or if you have less than 9-12 months of CrossFit/Olympic weightlifting experience, sign up for one of the beginner/intermediate session
    • sign up for BOTH beginner/intermediate sessions to further advance your learning and technique – you will be given different drills to perform on each day
    • if you’re unsure of which session(s) to register, ask one of your coaches

 

Reserve your spots NOW before they are all gone!

 

ALL members of ALL experience and skill levels

are encouraged to attend these clinics!

 

Don’t want to take our word for it?

Take a look at what previous participants had to say about their experiences:

http://www.divisionstcrossfit.com/2013/04/22/oleg-kechko-weightlifting-clinic-reactions-and-takeaways/

 

Clinic times

Beginner/Intermediate session on Friday, December 12:

    • 6:30 – 8:30 pm (6:30 pm CrossFit class is canceled this night)

Beginner/Intermediate session on Saturday, December 13:

    • 2:00 – 4:00 pm

Intermediate/Advanced session on Sunday, December 14:

    • 11:00 am – 1:00 pm (Open Gym is canceled this day)

Cost

early registration (before Monday, December 8):

    • $80/clinic

registration (after Sunday, December 7):

    • $90/clinic

late/on-site registration:

    • $100/clinic

sign up via the “CLINICS” tab in MindBody

Oleg’s 195 kg clean and jerk

Tim’s 170 kg clean and jerk

2014.11.24

by JJ Christopher in WOD | Leave a comment

20140622_113244

Reminder:

Participate in our Movember 2014 Fundraising and Workout event by joining the Division St. CrossFit’s Movember team, voting on best/worst mustaches by donating to our pages, and signing up for the Movember workout next Sunday!

 

We’re setting a donation goal of just $1,000! That’s less than $10 per Division St. CrossFit member. Spread those dollars across our Movember participants to vote on your favorite mustaches.

Warm-up:

“Annie”

50-40-30-20-10

    • double-unders
    • ab-mat sit-ups

 

Strength:

deadlift

    • 3 RM

 

Conditioning:

12 min. AMRAP

    • 12 kettlebell swings (70/53)
    • 12 box jumps (30/24)
    • 12 toes-to-bar

2014.11.23

by JJ Christopher in WOD | Leave a comment

Yoga: 10:00 am – 11:00 am

Open Gym: 11:00 am – 2:00 pm

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

Strength programming for the week of 11/24/14 – 11/30/14:

Monday 11/24/14

deadlift

        • 3 RM

Tuesday 11/25/14

front squat

        • 1 RM

Wednesday 11/26/14

gymnastics

        • accumulate 30 muscle-ups (sub: 30 strict pull-ups, 30 strict ring dips)

Thursday 11/27/14

turkey, mashed potatoes, stuffing, crescent rolls, pumpkin pie (sub: apple pie) with ice cream

        • accumulate as much as possible in one sitting

Friday 11/28/14

sleep

        • accumulate as much as possible in one night

Saturday 11/29/14

clean & jerk

        • 10 min. EMOM, 3 power cleans @ 65% 1 RM clean & jerk

2014.11.22

by JJ Christopher in WOD | Leave a comment

20140622_111851Conditioning:

4 rounds with a partner

    • 500m row
    • 40 box jumps (24/20)
    • 30 power cleans (155/105)
    • 20 handstand push-ups
    • 10 burpees

- share the work however you like, rotating on and off movements as desired

2014.11.21

by JJ Christopher in WOD | 2 Comments

20140622_111737Strength:

power snatch + hang snatch

    • 1 RM

 

Conditioning:

“Amanda”

9-7-5

    • muscle-ups (sub: 2x pull-ups + 2x ring dips/push-ups)
    • snatches (135/95)

Movember 2014 Fundraising and Workout

by JJ Christopher in Event | 2 Comments

IMG_5034By now, you’ve likely seen this beauty and have wondered:

“How can I give money to see MORE of that AND on the other charming gentlemen at my gym?”

Well, here is your chance!!!

 

Movember Fundraising

The Division St. CrossFit Movember donation page has officially launched and we invite our entire membership to participate in “CHANGING THE FACE OF MEN’S HEALTH”! Guys, if you’ve been growing your own lip caterpillar (or full beard), PLEASE join the Division St. CrossFit Movember team by setting up your own donation page with a photo of your face. (Ladies, you can do this too.)

 

Use the following team link to get started: http://moteam.co/division-st-crossfit

 

As the team page populates with faces, EVERYONE (including non-members) may begin “voting” for the best(/worst) mustaches by donating to that mustache (feel free to name yours). Each dollar raised will count as one vote and the mustache with the most votes will be crowned “BEST(/WORST) MUSTACHE”.

 

Caveat: For some, mustaches are frowned upon in the workplace, so guys with beards should upload photos of their bearded faces until they are ready to shave down to just the mustache (photos can be uploaded as your facial hair landscaping progresses!). Since this may not be until Sunday, November 30 we will look to extend the voting through the first week in December to allow them to catch up. Until then, we may have to work some Photoshop magic.

 

Movember Workout

Movember 2014 would not be complete without a workout to correspond with our efforts. We’ll be teaming up with lululemon athletica Bucktown and EVERYONE is invited to participate. It will be tough but you will be rewarded with FREE lulu swag (we’re not saying what just yet though)! Additionally, mustaches WILL BE REQUIRED. So guys must shave down prior to the workout. If you don’t have a mustache, one will be provided to you.

 

The workout will take place on Sunday, November 30 at 11 am during Open Gym. Because free gear is involved, registration on MindBody will be mandatory. It will open one week out and close 24 hours in advance. So, sign up and….

 

Let’s get stachey!

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