2014.12.20

by JJ Christopher in WOD | Leave a comment

IMG_5112Strength:

5 rounds (as a class)

    • max handstand hold

- rest 1 minute after last person comes off the wall before beginning the next round

 

Conditioning:

5 rounds of 5 min. intervals

    • 10 power cleans (185/125)
    • 20 burpees
    • 40 wall balls (20/14)

- split work evenly between partners, one working at a time

- 10 total power cleans must be completed before the pair moves onto burpees

- upon completion of a round of work, rest remainder of 5 minutes

2014.12.19

by JJ Christopher in WOD | Leave a comment

IMG_5110Strength:

deadlift

    • 1 RM

 

Conditioning:

5 rounds

    • 16 front-rack lunges (95/65)
    • 12 kettlebell swings (70/53)
    • 8 ring dips

2014.12.18

by JJ Christopher in WOD | Leave a comment

IMG_5106 Strength:

back squat

    • 12×2 @ 65% 1 RM

- the focus on these squats is SPEED out of the bottom. if it helps to think of it in terms of tempo, take 1 to 3 seconds to lower the weight then explode out of the hole.

- other things to keep in mind:

- select a weight (+/-5%) which should allow you to maintain speed but is still heavy enough to be challenging

- try not to bottom-out – reverse direction at or just below parallel

- keep an upright torso

- rest 30 to 60 seconds between sets (if working with a partner, enough time to change weights and for them to get their work set in)

 

Conditioning:

4 rounds

    • 1 min. ME shoulder-to-overhead (115/75)
    • 1 min. ME pull-ups
    • 1 min. ME ab-mat sit-ups
    • 2 min. rest

- score is S2OH, pull-ups, sit-ups

2014.12.17

by JJ Christopher in WOD | Leave a comment

IMG_5104 Strength:

15 min. to find

    • 1 RM snatch

5 min. rest

“Outlaw Snatch Efficiency Baseline”

5 min. EMOM

    • 2 snatches @ 80% 1 RM

2 min. AMRAP

    • ME snatches @ 80% 1 RM

- use 80% of 1 RM found in first 15 min. OR of your most recent 1 RM

- only 2 attempts are allowed each minute of the EMOM

- record total number of successful lifts during the EMOM+AMRAP

 

Conditioning:

10 min. AMRAP

    • 10 calorie row
    • 10 push-ups
    • 10 box jumps (24/20)
    • 10 hang power snatches (75/55)

Winter Holiday 2014 Schedule

by JJ Christopher in Announcement | Leave a comment

Below is the class schedule for the winter holiday weeks:

Wednesday, December 24

    • 6 am
    • 7 am
    • 12 pm (noon)
    • no Open Gym or evening classes

Thursday, December 25 (Christmas Day)

    • no classes

Friday, December 26

    • no classes

Saturday, December 27

    • 8 am
    • 9 am
    • 10 am

 

Wednesday, December 31 (New Year’s Eve)

    • 6 am
    • 7 am
    • 12 pm (noon)
    • no Open Gym or evening classes

Thursday, January 1 (New Year’s Day)

    • no classes

Friday, January 2

    • 6 am
    • 7 am
    • 12 pm (noon)
    • 4 pm (Open Gym)
    • 5:30 pm
    • 6:30 pm

2014.12.16

by JJ Christopher in WOD | Leave a comment

IMG_5102Strength:

10 min. EMOM

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

 

Conditioning:

3 rounds

    • 50 double-unders
    • 40 kettlebell swings (53/35)
    • 30 wall balls (20/14)

Kill Cliff-sponsored Athlete Sam Dancer @ DSCF TONIGHT

by JJ Christopher in Event | Leave a comment

IMG_5365Kill Cliff-sponsored athlete, Sam Dancer, will be dropping by Division St. CrossFit

TONIGHT during the 7:30 pm class!

 

Make plans to come meet him, take a photo with him, and see if we can convince him to do something awesome in our presence. Here is a little more about Sam:

Sam Dancer is a former collegiate football player from Western Illinois University. Dancer competed in CrossFit for the first time taking 12th at the 2013 North Central Regionals before moving on to CrossFit Conjugate in Cincinnati, Ohio. There, he and wife Jenn Nobis-Dancer became part of a team which won the Central East Regional in 2014 and advanced to the CrossFit Games. At the Games, Conjugate Black placed second overall in their rookie venture.

 

To learn even more about Sam, check him out on Facebook, Instagram, YouTube, or just live in person tonight!!!

2014.12.15

by JJ Christopher in WOD | Leave a comment

IMG_5099Strength:

front squat

    • 5×5 @ 80% 1 RM

 

Conditioning:

3-6-9-12-15

    • Bear Complexes (95/65)
    • toes-to-bar
    • lateral bar-hop burpees

- Bear Complexes can be “smoothed out” into clean-thruster-back thrusters but lock-out overhead needs to be achieved on both thrusters

2014.12.14

by JJ Christopher in WOD | Leave a comment

Yoga: 10:00 am – 11:00 am

Open Gym: 11:00 am – 12:00 pm

FREE Trial CrossFit Class: canceled today

Olympic Weightlifting Clinic: 12:00 pm – 2:00 pm

Strength programming for the week of 12/15/14 – 12/21/14:

Monday 12/15/14

front squat

        • 5×5 @ 80% 1 RM

Tuesday 12/16/14

gymnastic

        • muscle-ups/pull-ups/ring dips

Wednesday 12/17/14

snatch

        • 1 RM

Thursday 12/18/14

back squat

        • 12×3 @ 65% (speed)

Friday 12/19/14

deadlift

        • 1 RM

Saturday 12/20/14

metcon only

2014.12.13

by JJ Christopher in WOD | Leave a comment

IMG_5096Strength:

15 min. EMOM

    • min. 1: 12 deadlifts (155/105)
    • min. 2: 9 hang power cleans (155/105)
    • min. 3: 6 push jerks (155/105)
    • repeat

- complete each set unbroken

 

Conditioning:

100 burpees

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