Monthly Archives: October 2012

Monthly Archives: October 2012

Where our MONSTERS at?

by admin in WOD | 6 Comments

From a true MONSTER himself, Donny Shankle. 1 RM clean and jerk   Post 1 RM weights to comments. Let’s see some monster PRs!!! ….oh and happy halloween, my costumed freaks.   Check out these videos on the clean via California Strength. California Strength trains many Olympic-caliber weightlifters, pro athletes, and other serious strength athletes. Here Glenn Pendlay, a national-level Olympic weightlifting coach who has also been co-attributed to the re-popularization of the classic 5×5 strength training program, leads us …

Vegetable Medley

by admin in WOD | 5 Comments

Watch out DSCFers….this On-Ramp crew is on their way into our classes!!! This WOD has got a little bit of everything so let’s start chippin away.   WOD: 30 box jumps (24/20) 25 hang power snatches (95/65)* 20 push-ups 15 barbell back lunges (per leg) (95/65)* 10 muscle-ups (sub: 3x pull-ups and dips) 5 HSPUs 5 wall walks 10 pistols (per leg) 15 push presses (95/65)* 20 burpees 25 front squats (95/65)* 30 wall balls (20/14) *Use the same weight …

Celebration of Shrinkage

by admin in Event | 2 Comments

You could be this….cool! heh heh heh, get it? cool? cold. ah, nevermind. Wanna get a little crazy? January 26th, 2013 is the Lakeview Polar Bear Club’s 12th annual Polar Plunge! This is a great fundraising event benefitting local families in need. Anna C. (above right) participated last year and had this to say about it: “The polar plunge was a really awesome experience and I’m excited to do it again!  You definitely have to psych yourself up for the …

Run, Forrest, Run

by admin in WOD | 6 Comments

Since this is likely going to be one of the last “nice” days before we hit full-bore winter….   WOD: 5k time trial   Do not skip this WOD just because it’s a long run. In 4 months, we’ll come back to this and we’ll be able to see how much our endurance has improved via strength training and metcons. Here are some pacing strategies for tackling this 5k: Regardless of your experience and conditioning, there is a .1 km …


by admin in Event, WOD | 1 Comment

ZOMBIE WOD: For this WOD there will be two groups, the living and the undead. If you are alive you will start the workout with the first group.  If you are a zombie you will start the WOD exactly 3 minutes after the living people and try to catch them. *If you are a zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the WOD. **If …

It’s Friday, Friday. . .Gotta get down on Friday

by admin in WOD | 6 Comments

Just because. Don’t forget about tomorrow’s Halloween Costume WOD at 10 am. Costumes are mandatory! Feel free to bring some pumpkin ales, ciders, spiked hot chocolate or whatever for enjoyment afterward! WOD: 10-8-6-4-2 200m run after each round   Post time and weights to comments. Does someone want to volunteer to make this (copy and paste this link -> the website is being dumb) for the Grand Opening event next weekend? Thank you, Justin K., for this gem. Happy Friday!!!

Eight is grrrrrrrreat

by admin in WOD | 2 Comments

Uh oh, D St. CrossFitters….what is this I see? An On-Ramp class of….EIGHT?!?! You have been OUT DONE. Last week’s two classes of seven means NOTHING now. Time to rally the troops…. WOD: 5 rounds Post rounds and weights to comments. Reading: This blog post has been making the rounds the past couple of days and since most of us are fairly new at CrossFit or are still going through On-Ramp, The Ten Things That Happen When You Begin CrossFit will …

Whatchu squat, bro?

by admin in WOD | 2 Comments

Congrats to Tim S. (on the right) for getting his first muscle-up last night! And that was AFTER the wall walks and HSPUs! If you ever hit an achievement for the first time, e.g. pull-up, muscle-up, HSPU, pistol, etc, let me know so we can get you the recognition you deserve. Be proud of the progress you make. WOD: 5 RM back squat   Compare to Thursday 9/6/2012.   Post weight to comments.   Reading: The Squat, an article by …

Ab Attack

by admin in WOD | 4 Comments

Look at these fine gents, showing off their DSCF t-shirts….which are still available for $20!!! First come, first serve on sizes so come get em now. accumulate 15 wall walks accumulate 15 HSPUs   WOD (25 min. cap): 50 ab-mat sit-ups 50 double-unders 50 ab-mat sit-ups 50 walking lunges 50 ab-mat sit-ups 50 burpees 50 ab-mat sit-ups   Post time to comments.

That’s snatch-tastic

by admin in WOD | 9 Comments

Congrats to all of our athletes who participated in Barbells for Boobs over the weekend at CrossFit Chicago! And it was great seeing the rest of you who could make it out to Roots Pizza on Saturday at the after-party! WOD: 400m run 10 snatches (115/85) 200m run 20 wall balls (20/14) 100m run 30 pull-ups 100m run 20 wall balls (20/14) 200m run 10 snatches (115/85) 400m run   Post time to comments.