June 2015 PR Board

by JJ Christopher in Announcement | Leave a comment

IMG_0574Aaron B.

    • clean 220
    • clean & jerk 225
    • snatch 152

Amanda B.

    • clean 120
    • clean & jerk 111
    • deadlift 175
    • Murph 46:44
    • unbroken kipping pull-ups 1

Arthur G.

    • Murph 42:12

Ben C.

    • power snatch 155
    • unbroken double-unders 42
    • unbroken handstand push-ups to 1 ab-mat 5

Cisco J.

    • back squat 325
    • Fight Gone Bad 326
    • Jackie 6:53
    • Murph 35:52
    • snatch 170

Dan Z.

    • Linda 40:04
    • Murph 41:03

Dillon K.

    • deadlift 410

Douglas M.

    • back squat 245
    • unbroken pull-ups 5

Drew G.

    • back squat 340

Janice T.

    • clean 135

Jen H.

    • deadlift 305

Jenny L.

    • clean & jerk 95

JJ C.

    • Fight Gone Bad 339
    • Murph 40:50

Jordan K.

    • clean 252

Kate G.

    • back squat 275
    • clean & jerk 187

Kurt P.

    • Murph 37:31
    • power snatch 210

Lauren E.

    • Fight Gone Bad 352
    • Jackie 7:41
    • Linda 42:51

Meg M.

    • power clean 145
    • unbroken bar muscle-ups 4

Paul S.

    • back squat 265
    • back squat 225×5
    • Fight Gone Bad 301
    • Murph 41:10
    • unbroken muscle-ups 5

2015.07.06

by JJ Christopher in WOD | Leave a comment

IMG_0627Strength:

10 min. EMOM

    • 3 touch-and-go power cleans @ 65+% 1 RM (building)

 

Conditioning:

50-40-30-20-10

    • 1x double-unders
    • .5x toes-to-bar

Endurance:

10 rounds

    • 1 minute run

- 1 minute rest between rounds

2015.07.05

by JJ Christopher in WOD | Leave a comment

Closed in observance of Independence Day

Open Gym: canceled

FREE Trial CrossFit Class: canceled

Strength programming for the week of 7/6/15 – 7/11/15:

Monday 7/6/15

clean & jerk

        • 10 min. EMOM, 3 touch-and-go power cleans @ 65+% (building)

Tuesday 7/7/15

front squat

        • 1 RM

Wednesday 7/8/15

gymnastics

        • muscle-ups/pull-ups/ring dips

Thursday 7/9/15

metcon only

Friday 7/10/15

snatch

        • 15 min. to work up to heavy touch-and-go triple, 5 min. to work up to heavy touch-and-go double

back squat

        • 10×3 @ 65% 1 RM (speed)

Saturday 7/11/15

metcon only

2015.07.04

by JJ Christopher in WOD | Leave a comment

DSC01285_2_Full Conditioning:

“Willy”

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, TX, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

3 rounds

    • 800m run
    • 5 front squats (225/155)
    • 200m run
    • 11 chest-to-bar pull-ups
    • 400m run
    • 12 kettlebell swings (70/53)

DSCF Summer Co-Ed Beach Volleyball Continues Their Streak (7/2)

by JJ Christopher in Announcement | 1 Comment

IMG_6017“The D St. squad had a low attendance of 7 tonight, yet it ALMOST worked in our favor. With three devastatingly close losses (to a full team of six), we yet again continued our streak. The newbie Kevin jumped out of the world and Ben proved he actually might know what he’s doing with a few solid spikes. Lorelei’s birthday celebration included a few legit passes, some solid sand dives, and a head butt. With Captain Kate missing we had to replace our “go-to” drinks with boxed wine. As always, D St. keepin’ it classy.”

2015.07.03

by JJ Christopher in WOD | Leave a comment

DSC00742Conditioning:

“Dan Zyma’s Kitchen Sink”

partner “DT”

10 rounds

    • 12 deadlifts (155/105)
    • 9 hang power cleans (155/105)
    • 6 push jerks (155/105)

- partners alternate rounds

 

rest for half the time it took to complete partner “DT”

 

partner “Karen”

    • 150 wall balls (20/14)

- partners switch whenever but split evenly

 

rest for half the time it took to complete partner “Karen”

 

partner “Isabel”

    • 30 snatches (135/95)

- partners switch whenever but split evenly

Independence Day Weekend Schedule (7/3-7/5)

by JJ Christopher in Announcement | Leave a comment

Below is this weekend’s Independence Day holiday schedule:

Friday, July 3

Saturday, July 4

Sunday, July 5

    • closed
    • call your Uncle Sam

2015.07.02

by JJ Christopher in WOD | Leave a comment

IMG_1965

Reminder:

Strength:

clean & jerk

    • 15 min. to work up to heavy touch-and-go triple power clean + single jerk
    • 5 min. to work up to heavy touch-and-go double power clean + single jerk

 

Conditioning:

3 rounds

    • 1 min. ME calorie row
    • 1 min. rest
    • 1 min. ME box jumps (30/24)
    • 1 min. rest
    • 1 min. ME push presses (135/95)
    • 1 min. rest

Olympic Weightlifting:

snatch

    • snatch+2 hang snatches to max then to max snatch

back squat

    • 5×5 then to 5 RM

Welcome Coach Natalie & Coach Craig!

by JJ Christopher in Announcement | 2 Comments

 

 

 

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We’re excited to announce the addition of two new coaches to the Division St. CrossFit staff….

Please welcome Coach Natalie Rubino and Coach Craig Mueller!

 

Natalie Rubino – Coach

natalie@divisionstcrossfit.com

Natalie loves being active. She grew up playing competitive softball and running track and she began completing marathons, half-marathons, and century rides after college. In 2011, Natalie tried CrossFit because her fitness level began to plateau – she needed a new challenge. From day one, she was hooked. Natalie loved the gym’s energy, the variations of workouts, and the camaraderie among the members. For Natalie, CrossFit isn’t just about exercise; it’s the sense of community and personal accomplishment that keeps her coming back for more. As a CrossFit Level 1 trainer, she is inspired by the members and eager to help them reach their fitness goals.

 

Craig Mueller – Coach

craig@divisionstcrossfit.com

Craig is a Chicago native, growing up 10 miles west of the city. Craig found CrossFit in 2010 after a series of family events turned him to focus on health and fitness, prompting him to major in Exercise Science at Western Michigan University. Since then he has acquired a CrossFit Level 1 certification, as well as his NSCA-CSCS. Craig has an extreme passion for nutrition and is an avid follower of the Paleo diet, causing a love/hate relationship with carbs (they will go straight to his hips). Improving the lives of others both mentally and physically is something that Craig focuses on. He believes fitness brings radical changes to all aspects of our lifestyle.

 

You can catch Coach Natalie’s classes on Tuesday nights at 6:30 and 7:30 pm and Coach Craig’s classes at 5:30 and 6:30 pm on Friday nights.

 

Additionally, Tuesday night’s Olympic Weightlifting class has been moved to Sundays at noon during Open Gym (Thursday night’s class will remain as-is). Take a look at the new coaching schedule effective Monday, July 6, 2015:

DSCF Year 3 Coaching Schedule FNote: On-Ramp and CrossFit Endurance will still take place at 6:30 pm on Monday and Wednesday.

2015.07.01

by JJ Christopher in WOD | Leave a comment

IMG_1961

Attention:

Post your PRs for the month of June on the board by the end of the day TODAY before it gets wiped down tomorrow!

Reminder:

Conditioning:

5 rounds

    • 400m run
    • 15 overhead squats (95/65)
    • 5 muscle-ups (sub: 5 hardest-scale pull-ups+5 hardest-scale ring dips/push-ups)

- rest 3 minutes between rounds

Endurance:

3 rounds

    • 1 mile run

- 5:00 rest between rounds

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