2015.08.27

by JJ Christopher in WOD | Leave a comment

DSC00772

Reminder:

Strength:

clean & jerk

    • power clean + push press 1 RM

 

Conditioning:

3 rounds

    • 1 min. ME kettlebell swings (70/53)
    • 1 min. ME box jump step-downs (30/24)
    • 1 min. ME toes-to-bar
    • 1 min. ME thrusters (95/65)
    • 1 min. rest

Airrosti Shoulder Mobility and Pain Prevention Workshop (Sat. 9/12)

by JJ Christopher in Event | Leave a comment

Division St. CrossFit Shoulder Mobility Flyer Sept. 12Join us on Saturday, September 12 at 11:15 am (right after our morning classes wrap up!) for a Shoulder Mobility and Pain Prevention Workshop, hosted by Dr. Stanley Peplinski of Airrosti Rehab Centers!

 

If you have ANY shoulder mobility limitations, experience ANY kind of discomfort around the shoulder joint due to rotations or overhead positions, or if you just want to learn how to stretch and strengthen your shoulders, you will NOT want to miss this opportunity. Be prepared to be presented with the tools you can use to improve your situation no matter what it is! Dr. Stan will also be available to help address your specific issues. See you then!

2015.08.26

by JJ Christopher in WOD | Leave a comment

DSC00771

Reminder:

Strength:

20 min. of gymnastic work

    • athlete’s choice – work on your weaknesses!

 

Conditioning:

2 rounds

    • 200m run
    • 20 hang power cleans (115/75)
    • 200m run
    • 20 ring dips (sub: push-ups)

200m run

20 burpees

Endurance:

I. Active warm-up with jump rope

II. Skills & Drills

As a group, run through approximately 2-3 pose running drills

Then:

1. 4 rounds: 30-45 seconds running at 188-192 bpm

- in between each interval, repeat drill of your choosing

2. 2 minutes running at 182bpm

- repeat 1-2

III. WOD

200m run

400m run

600m run

800m run

600m run

400m run

200m run

- 1:1 work to rest ratio

New Division St. CrossFit Gear – White Lightning Gun Show Edition

by JJ Christopher in Announcement | 9 Comments

DST2015_MOCKUPStarting today, we’ll begin taking PRE-ORDERS for the above, brand-new Division St. CrossFit gear!

 

All three designs seen above:

are available for pre-order until one week from today, next Monday, August 31.

NOTE: The men’s white lightning is available via pre-order ONLY – NO EXTRAS WILL BE PRINTED. So, get yours NOW!

 

But, wait, you may be wondering, “Why lightning bolts on the sleeves?”. Because:

vector_bolt

Ladies, we apologize that we could not come up with a similar tank top for you (trust us, we tried. the results were….weird.). But, IF someone can suggest a fun tank top design which “matches” the men’s white lightning gun show t-shirt, we’d be happy to throw you a garment of your choice if we go with it. Please no cliches or sexual innuendos. (If we do end up creating an additional design, we’ll make that available ONLY via pre-order as well.)

 

You can place your pre-orders now through next week on Monday, August 31 by commenting below or sending us(/JJ) an email at jj@divisionstcrossfit.com.

 

By the way, this is a great time to stock up on NEW TEAM GEAR – right before the next Trodo Open and Trodo Games in October and November

All garments will be around the $25 mark. We will update the final price upon receipt of the estimate.

2015.08.25

by JJ Christopher in WOD | Leave a comment

DSC00766

Reminder:

Strength:

snatch

    • power snatch + hang snatch 1 RM

 

Conditioning:

1,000m row

2 rounds

    • 75 double-unders (scale: 1 min. double-under attempts)
    • 50 walking lunges
    • 25 pull-ups

Shrimp and Mango Lettuce Wraps

by JJ Christopher in Recipe | Leave a comment

IMG_3313[1]

IMG_3314[1]

IMG_3315[1]

Shrimp and Mango Lettuce Wraps/Salad

#DStCleanEats contribution compliments of Katrina M. (original recipe by melskitchencafe.com)

 

Prep Time: 15 minutes

Cook Time: 10 minutes

 

Serves: 5-6 servings

 

Ingredients:

Mango Salsa

    • 1 ripe large mango, peeled and chopped
    • 1 red pepper, finely chopped
    • ¼ cup finely chopped red onion
    • 1 jalapeno, seeded, membranes removed, and finely chopped
    • 2 tablespoons fresh lime juice (2 limes)
    • ½ cup fresh chopped cilantro

Shrimp

    • 1 teaspoon of olive oil
    • 2 pounds large shrimp
    • 1 tablespoon chili powder
    • ½ teaspoon ground cumin
    • ½ teaspoon salt
    • ¼ teaspoon pepper

Wraps/Salad

    • 2 heads Bib or butter lettuce, washed and leaves separated

 

Directions:

Combine all the ingredients for the mango salsa in a medium bowl and toss together (add salt and pepper to taste). Set this aside, or refrigerate – this can be made by itself a few day in advance. We eat this by itself pretty often, it’s good on salads, fish and as a snack.

For the shrimp, heat the oil in a large, 12-inch nonstick skillet over medium heat and add shrimp. Sprinkle the seasonings over the shrimp and sauté.  Stir often until the shrimp are pink and tender; this should take about 3 minutes over medium heat. Don’t overcook the shrimp, or they will be tough.

Serve the shrimp on lettuce leaves topped with the mango salsa and enjoy. (If you’re not up to eating this as lettuce tacos, just serve on your favorite greens and eat as a salad. It’s probably not as messy and just as delicious.)

#DStCleanEats

2015.08.24

by JJ Christopher in WOD | Leave a comment

DSC00756

Attention:

The in-house mock Olympic weightlifting meet (Sunday, August 30) has been cancelled.

Reminder:

Strength:

back squat

        • 5×5 @ 80% 1 RM

OR, if your back squat>(~1.5x/~1x)body weight, then

        • every 3 min. for 5 rounds, 5 @ 70+% 1 RM (building)

 

Conditioning:

800m run

60 kettlebell swings (53/35)

40 front squats (155/105, scale: ~50% 1 RM front squat)

20 push presses (155/105)

- use the same weight on front squats and push presses

Endurance:

I. Active warm-up with jump rope

II. Skills & Drills

As a group, approximately 2-3 pose running drills

Then:

1. 4 rounds: 30-45 seconds running 188-192 bpm

- in between each interval, repeat drill of your choosing

2. 2 minutes running at 182 bpm

- repeat 1-2

III. WOD

8 rounds

    • 200m run

- 1:30 recovery between rounds

2015.08.23

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 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 8/24/15 – 8/29/15:

Monday 8/17/15

back squat

        • 5×5 @ 80% 1 RM

OR

        • every 3 min. for 5 rounds, 5 @ 70+% 1 RM (building)

Tuesday 8/18/15

snatch

        • power snatch + hang snatch 1 RM

Wednesday 8/19/15

gymnastics practice

        • athlete’s choice

Thursday 8/20/15

clean & jerk

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

Friday 8/21/15

deadlift

        • 5×5 @ 80% 1 RM

OR

        • every 3 min. for 5 rounds, 5 @ 70+% 1 RM (building)

Saturday 8/22/15

metcon only

2015.08.22

by JJ Christopher in WOD | Leave a comment

IMG_0772

Reminder:

Conditioning:

“The Rock Bottom”

partner 1: 500m row

partner 2: 400m run

then split evenly, in order, however you like, one partner working at a time

    • 25 clean & jerks (135/95)
    • 50 toes-to-bar
    • 75 wall balls (20/14)
    • 100 box jumps (24/20)
    • 75 wall balls (20/14)
    • 50 toes-to-bar
    • 25 clean & jerks (135/95)

then

partner 1: 400m run

partner 2: 500m row

DSCF Summer Co-Ed Beach Volleyball Takes 2nd In The Silver Bracket! (8/20)

by JJ Christopher in Announcement | Leave a comment

IMG_6405.JPG“Despite a valiant effort, the DSCF squad fell in the championship game to a superior squad. It was a hard fought three games, with excellent efforts from all of our players. Overall, we had another wonderful season of beach volleyball- great job everyone! PS- Details on our end of season party to come shortly!!!”

- Captain Kate

1 2 3 4 5 6 7 8 9 10 ...... 147 148   Next »