2016.05.29

by JJ Christopher in WOD | Leave a comment

CLOSED TODAY

Olympic Weightlifting: canceled today

Open Gym: canceled today

FREE Trial CrossFit Class: canceled today

Strength programming for the week of 5/30/16 – 6/4/16:

Monday 5/30/16

CLOSED IN OBSERVANCE OF MEMORIAL DAY

Tuesday 5/31/16

back squat

        • 2×5, 3, 1 (20X2 tempo) rest 2:30 between work sets

Wednesday 6/1/16

handstand push-ups

        • TBA

toes-to-bar

        • TBA

Thursday 6/2/16

clean

        • TBA

Friday 6/3/16

front squat

        • 2 RM

Saturday 6/4/16

CLOSED TODAY – Murph 2016 @ Windy City

2016.05.28

by JJ Christopher in WOD | Leave a comment

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Attention:

Due to the upcoming Memorial Day holiday, there will be an 8 and 9 am class ONLY TODAY. We will be closed Sunday, May 29th and Monday, May 30th. Please be safe this holiday weekend!

Reminder:

Conditioning:

800m partner medicine ball run (20/14)

40 power cleans (135/95)

80 partner medicine ball ab-mat sit-ups (20/14)

100 wall balls (20/14)

800m partner medicine ball run (20/14)

– partners run the 800m together and trade the medicine ball back and forth as desired

– power cleans and wall balls can be split however but evenly

– ab-mat sit-ups will be performed in an alternating fashion with the medicine ball being passed between partners at the top

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

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

DSCF Summer Co-Ed Beach Volleyball Team works on teamwork! (5/26)

by JJ Christopher in Announcement | Leave a comment

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The D St. team had a glorious turnout last night – physically intimidating to say the least. We chalk up the first and second game losses to working out the kinks, but came through strong to win the third. Even with a losing record for the day, we came out on top with a few honorable mentions….three Kevins strong, best pony tail (Natalie), best ‘stache (Kevin), and best bro tank (Jason) on the beach. The weather was perfect and Jenny and Cisco saved the day with some adult-style beverages. Next week our fearless leader will return with her famous “rock the baby”s.

– JHoff

2016.05.27

by JJ Christopher in WOD | Leave a comment

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Attention:

Due to the upcoming Memorial Day holiday, there will be an 8 and 9 am class ONLY on Saturday, May 28th. We will be closed Sunday, May 29th and Monday, May 30th. Please be safe this holiday weekend!

Reminder:

Strength:

15 minutes

    • minute 1: 6 strict(/deficit) handstand push-ups
    • minute 2: 6 strict(/weighted) pull-ups
    • minute 3: 6 strict(/weighted) ring dips(/push-ups)

 

Conditioning:

4 rounds apiece of 45 seconds on/15 seconds off

    • AMRAP calorie row
    • AMRAP hand-release push-ups
    • AMRAP ring rows
    • AMRAP double-unders

– perform 45 seconds of calorie row followed by 15 seconds of rest for four rounds then repeat with hand-release push-ups, etc.

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

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

2016.05.26

by JJ Christopher in WOD | Leave a comment

DSC02895

Attention:

Due to the upcoming Memorial Day holiday, there will be an 8 and 9 am class ONLY on Saturday, May 28th. We will be closed Sunday, May 29th and Monday, May 30th. Please be safe this holiday weekend!

Reminder:

Strength:

rear-foot elevated split squat

    • 1×12 (2021 tempo)
    • 1×10 (2021 tempo)
    • 1×8 (2021 tempo)
    • 1×6 (2021 tempo)
    • 1×4 (2021 tempo)

– rest 30 seconds between legs

– rest 90 seconds between sets

– increase weight each set

 

Conditioning:

7 rounds

    • 7 thrusters (115/75)
    • 7 kettlebell swings (70/53)

– if performing Russian kettlebell swings, do 11 repetitions each round

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

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

2016.05.25

by JJ Christopher in WOD | Leave a comment

DSC02894

Attention:

Due to the upcoming Memorial Day holiday, there will be an 8 and 9 am class ONLY on Saturday, May 28th. We will be closed Sunday, May 29th and Monday, May 30th. Please be safe this holiday weekend!

Reminder:

Strength:

power clean

    • 1 RM

 

Conditioning:

4 rounds

  • 10 calorie row
  • 10 toes-to-bar (scale: knees-to-elbows/aggressive kipping, sub: no-chest burpees)
  • 10 power cleans (135/95)

– rest 2 minutes between rounds

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

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

DSCF Murph Strategy Guide

by JJ Christopher in Coach's Tips | Leave a comment

Division St. CrossFit Murph Strategy Guide (page 1)

Division St. CrossFit Murph Strategy Guide (page 2)

Division St. CrossFit Murph Strategy Guide (page 3)

Division St. CrossFit Murph Strategy Guide (page 4)

The above are image files. Download the PDF version here: Division St. CrossFit Murph Strategy Guide.

Murph 2016 is coming up soon (less than two weeks away!) and with limited training days left, we need to start thinking about how we’re gonna tackle 1 mile, 100 pull-ups, 200 push-ups, 300 air squats, and yet another mile. The training guide posted above offers up some strategies worth considering but is not an exhaustive list. Let us know which one you like best and if you have any other strategies!

2016.05.24

by JJ Christopher in WOD | Leave a comment

DSC02893

Attention:

Due to the upcoming Memorial Day holiday, there will be an 8 and 9 am class ONLY on Saturday, May 28th. We will be closed Sunday, May 29th and Monday, May 30th. Please be safe this holiday weekend!

Reminder:

Strength:

jerk

    • 3 RM

 

Conditioning:

5 rounds (20 min. cap)

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

– use similar scales as you plan on using for Murph

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

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

DSCF White Sox Outing (Sat. 6/25)

by JJ Christopher in Event | 2 Comments

DSCF_sox_eventphoto1Make plans to join us on Saturday, June 25th when Division St. CrossFit heads to the South Side to watch the Chicago White Sox take on the Toronto Blue Jays at 1:10 pm!

 

Tickets will be purchased at the end of this week so if you are interested in being one of the crew to enjoy some fun in the sun, you must email Coach JJ (jj@divisionstcrossfit.com) by THIS Friday, May 27th. We will be aiming to grab a group of seats in the outfield where tickets run for about $30 (not including any additional taxes or charges).

 

RSVP to the Facebook event to let everyone know you’ll be there and to coordinate transportation to the stadium:

https://www.facebook.com/events/518216515055850/

2016.05.23

by JJ Christopher in WOD | Leave a comment

DSC02878

Attention:

Due to the upcoming Memorial Day holiday, there will be an 8 and 9 am class ONLY on Saturday, May 28th. We will be closed Sunday, May 29th and Monday, May 30th. Please be safe this holiday weekend!

Reminder:

Strength:

back squat

    • 2×5 (20X2 tempo)
    • 2×3 (20X2 tempo)
    • 2×1 (20X2 tempo)

– rest 2:30 between work sets

front-rack holds

    • 3-5×10 seconds

Conditioning:

2 rounds

8 minutes

800m run

AMRAP

          • 8 kettlebell swings (70/53)
          • 8 burpee box jump step-downs (24/20)

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

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

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