2016.12.08

by JJ Christopher in WOD | Leave a comment

dsc04525

Attention:

This Sunday’s Open Gym hours will run from 10:00 to 11:30 am. Please plan accordingly.

Remember:

Strength:

14 min. EMOM

    • odd min: 6-8 handstand push-ups
    • even min: 8-10 toes-to-bar OR 3-5 bar muscle-ups

– scale the quantities of each movement such that it is repeatable across all six sets

 

Conditioning:

3 rounds

4 minutes

          • 500m row

then AMRAP

5-10-15-etc.

            • push-ups
            • ab-mat sit-ups

– rest 4 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:

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2016.12.07

by JJ Christopher in WOD | Leave a comment

dsc04517

Attention:

This Sunday’s Open Gym hours will run from 10:00 to 11:30 am. Please plan accordingly.

Remember:

Strength:

back squat

    • 2 RM

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

Death by Unbroken Wall Balls (15 min. max)

    • min. 1: 1 wall ball (20/14)
    • min. 2: 2 unbroken wall balls (20/14)
    • min. 3: 3 unbroken wall balls (20/14)
    • etc.

– 3 burpees after each set of wall balls

Rx+: 5 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/

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October/November 2016 PRs

by JJ Christopher in PRs | Leave a comment

Adam H.

    • jerk 175
    • power snatch 135

Amanda S.

    • back squat 185
    • clean 140
    • power snatch 90

Andy B.

    • unbroken double-unders 90

BJ H.

    • back squat 240
    • push press 155

Brendan F.

    • jerk 225
    • power clean 305
    • push press 195

Brian C.

    • clean 235
    • power clean 225
    • power snatch 150

Chris D.

    • power snatch 135

Cory M.

    • power snatch 185

David M.

    • push jerk 235
    • split jerk 235
    • thruster 195

Guillaume F.

    • push press 215

Jake F.

    • deadlift 235

Janice T.

    • jerk 165
    • thruster 135

Jenny L.

    • power clean 145
    • power snatch 105
    • unbroken double-unders 12

JJ C.

    • clean & jerk 145 kg
    • clean from blocks 145 kg
    • competition clean & jerk 145 kg
    • competition snatch 115 kg
    • competition total 260 kg
    • push jerk 130 kg
    • snatch 117 kg

Kate G.

    • clean 210
    • hang snatch 155

Katie V.

    • clean & jerk 105
    • front squat 135
    • jerk 115
    • power clean 120

Kelly B.

    • hang clean 185
    • jerk 180
    • power clean 170
    • power snatch 120

Kristin B.

    • power clean 140
    • power snatch 90
    • push press 110

Lauren C.

    • power snatch 55

Marc M.

    • back squat 295

Max C.

    • split jerk 205
    • unbroken muscle-ups 3

Nishal N.

    • power snatch 162
    • split jerk 205

Sarita P.

    • power clean 150

2016.12.06

by JJ Christopher in WOD | Leave a comment

dsc04491

Attention:

This Sunday’s Open Gym hours will run from 10:00 to 11:30 am. Please plan accordingly.

Remember:

Strength:

snatch with a pause below the knee

    • to a heavy single

 

Conditioning:

3 rounds

    • 50 sec. AMRAP calorie row
    • 10 sec. rest/transition
    • 50 sec. AMRAP double-unders
    • 10 sec. rest/transition
    • 50 sec. AMRAP kettlebell swings (70/53)
    • 10 sec. rest/transition

– rest 3 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:

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2016.12.05

by JJ Christopher in WOD | Leave a comment

dsc04469

Attention:

This Sunday’s Open Gym hours will run from 10:00 to 11:30 am. Please plan accordingly.

Remember:

Strength:

split jerk

    • 2 RM

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

    • 4-5×6-8 (1010 tempo)

OR unbroken muscle-ups

    • 4-5×3-5

 

Conditioning:

6 rounds of 20 sec. on/40 sec. off

    • AMRAP kettlebell snatches (53/35) (sub: dumbbell snatches)
    • AMRAP alternating pistols (sub: lunges/air squats)

– switch snatch arm every other round

– i.e. 20 sec. AMRAP kb snatches (left or right), 40 sec. rest, 20 sec. AMRAP pistols, 40 sec. rest, 20 sec. AMRAP kb snatches (right or left), 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:

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2016.12.04

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 12/5/16 – 12/10/16:

Monday 12/5/16

split jerk

    • 2 RM

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

    • 4-5×6-8 (1010 tempo)

OR unbroken muscle-ups

    • 4-5×3-5

Tuesday 12/6/16

snatch with a pause below the knee

    • to a heavy single

Wednesday 12/7/16

back squat

    • 2 RM

front-rack holds

    • 3-5×10 seconds

Thursday 12/8/16

handstand push-ups & toes-to-bar (or bar muscle-ups)

    • 14 min. EMOM: odd min.: 6-8 strict(/deficit) HSPUs, even min.: 8-10 toes-to-bar OR 3-5 bar MUs

Friday 12/9/16

clean

    • 1 RM

Saturday 12/10/16

    • metcon only

2016.12.03

by JJ Christopher in WOD | Leave a comment

IMG_0357

Remember:

Conditioning:

“Trodo Open 12.2016”

14 min. AMRAP with a team of four

    • ground-to-overhead (CAT1: 95/65, CAT2: 75/55)
    • calorie row

– only two athletes may work at a time, one on the erg and one on the barbell. there are no minimum or maximum work requirements.

– when switching teammates on the barbell, one athlete from the team must complete 2 burpees-over-the-bar before a new athlete can beginning work on the barbell. (there are no buy-in movements for switching athletes on the erg.)

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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2016.12.02

by JJ Christopher in WOD | Leave a comment

dsc04429

Remember:

Strength:

front squat

    • 2 RM

 

Conditioning:

5 rounds

    • 10 chest-to-bar pull-ups
    • 10 alternating pistols, per leg (sub: 20 walking lunges)

– rest 1:30 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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2016.12.01

by JJ Christopher in WOD | Leave a comment

dsc04410

Remember:

Strength:

clean with a pause below the knee

    • to a heavy single

 

Conditioning:

7 rounds

    • 7 deadlifts (225/155)
    • 7 ring dips (sub: push-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!

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VDL Grassfed Delivery (Sat. 12/10)

by JJ Christopher in Event | Leave a comment

VDLVDL GrassFed will be making a GrassFed Beef, Pastured Pork, and Pastured Chicken delivery to CrossFit gyms across Chicago on Saturday, December 10.

 

If you are interested in picking up affordable, naturally-raised meat, please fill out your order in the Google document below by the end of the day next Tuesday, December 6.

 

Prices with descriptions can be found at the bottom of this post. Once our order has been placed, you will be notified of the final cost (prices are approximate and dependent on final weight). Delivery will be made around approximately 10:30 am.

 

https://docs.google.com/spreadsheets/d/1oCdi3nto_fpU2XUMHiC1n9Kv1LEGYQzVEbx0SxcEuAQ/edit?usp=sharing

*** Packages ***

Nutrition Challenge Package – $82.00, first timer rate: $77.00 (an $88.00 value)

    • 3 lbs beef roast
    • 5 lbs ground beef
    • 1 package beef brats
    • 1 package boneless chicken breast
    • 1 package paleo snack sticks

 

Pork Chops Package – $61.00, first timer rate: $55.00 (a $67.00 value)

    • 2 lbs pork chops
    • 5 lbs ground beef
    • 1 bacon (uncured)
    • 1 package Tim’s brats
    • 1 paleo snack sticks

 

Steak Package – $72.00, first timer rate: $65.00 (a $78.00 value)

    • 2 lbs T-bone or sirloin steak (depending on availability)
    • 5 lbs ground beef
    • 1 bacon (uncured)
    • 1 package Tim’s brats
    • 1 paleo snack sticks

 

GrassFed Beef

Mixed share of beef (10-15 lbs @ $7.19/lb, $71.90-$107.85) consisting of:

    • six packages of hamburger (~1.0 lbs each)
    • high-end steak (t-bone or sirloin) (2.5-3.5 lbs average)
    • stew meat (2.0 lbs)
    • one roast (~3 lbs average)

Hamburger share of beef (~12.0 lbs @ $6.19/lb, ~$74.28) consisting of:

    • 12 packages of hamburger (~1.0 lbs each)

Ground Beef ($6.79/lb) – 1 lb package

Roast ($7.19/lb) – 2-5 lb packages

Steak

    • t-bone ($10.89/lb)
    • sirloin ($11.59/lb)
    • ribeye ($12.29/lb)
    • tenderloin ($14.89/lb)

Beef Stew Meat ($7.29/lb) – 1 lb package

Beef Snack Sticks ($4.00) – 8 oz package

Tim’s Paleo Snack Sticks ($7.50) – 8 oz package, nothing but beef, salt, pepper, and smoke

Beef Jerky ($17.59) – 8 oz package

Paleo Beef Jerky ($20.00) – 8 oz package

Bacon Grill Burgers ($7.99/lb) – ground beef with bacon ground in. about 20% bacon. patties ready for grilling. 3 to a pound.

Ground Beef Patties ($7.79/lb) – 3 to a pound

Beef Bratwurst ($9.89/lb) – 1.5 lb package

Beef Ribs ($6.79/lb) – ~2 lbs/package

Beef Brisket ($7.39/lb) – 3-8 lbs

Beef Wieners ($13.89/lb) – ~1 lb package

Beef Liver ($4.29/lb)

Beef Heart or Tongue ($7.09/lb)

Beef Oxtail ($4.69/lb)

Beef Bones, Marrow or Joint (Let me know which you want) ($3.85/lb)

 

Pastured Pork

Bacon ($8.29/lb) – regular thick-cut bacon (uncured – NO NITRATES)

Pork Roast ($4.39/lb) – 2-5 lb package

Pork Sausage aka breakfast/spiced sausage ($4.85/lb) – 1 lb chub (slicing it into patties is an easy option)

Tim’s Pork Bratwurst ($5.99/lb) – the absolute best brats in the entire physical universe

Pork Chops ($5.49/lb) – usually 3/package, about 1.5 lbs/package

Bacon, Boston ($6.59/lb) – made from the boston butt part of the pig (uncured) (ed: I dunno what that means but if I recall, it’s delicious!)

Bacon, Canadian ($6.59/lb) – made from the pork loin (uncured)

Bacon, Chicago Style ($6.89/lb) – grassfed beef and pork combined (uncured)

Beef Brisket Bacon ($8.19/lb) – made from grassfed beef brisket (uncured)

Smoked Pork ($5.49/lb) – just like regular bacon but more meat, less fat (uncured)

Seasoned Pork ($5.49/lb) – no nitrates at all. slightly different recipe than bacon.

Ham ($4.39/lb) – 3-6 lbs

Ham Steak ($4.49/lb) – slice of ham about 3/4 inch thick

Ground Pork (no spices) ($4.09/lb)

Pork Garden Brats ($5.99/lb) – with broccoli, mushrooms, green peppers, onions already inside

Pork Steak ($3.89/lb) – two steaks/package

Pork Ribs ($5.29/lb) – 2-5 lbs/package

Pork Neck Bones ($3.29/lb) – recipe for excellent bone broth is on the VDL FaceBook page

 

Pastured Chicken

Boneless Chicken Breasts ($8.59/lb) – skinless, large, juicy. 2 breasts/package, ~1.5 lbs/package

Chicken, Whole ($5.09/lb) – 3-5 lbs each

Chicken Breasts, bone-in ($7.49/lb) – 2 breasts/package, ~1.5 lbs/package

Chicken Wings ($5.09/lb) – ~3 lbs/package

Chicken Thighs ($5.29/lb) – ~3 lbs/package

Chicken Legs ($5.09/lb) – ~3 lbs/package

Chicken Leg Quarters ($5.19/lb) – ~3 lbs/package, a leg with thigh attached

 

50/50 Honey Ham GrassFed Beef/Pastured Pork Snack Sticks ($6.25) – nothing but beef, pork, salt, honey, sweet dairy whey, and smoke, 8 oz package

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