Monthly Archives: November 2012

Monthly Archives: November 2012

Deconstructed Snatch

by admin in WOD | 5 Comments

1 RM snatch complex of: 3 hang power snatches 2 overhead squats 1 hang squat snatch   WOD: 7 hang power snatches (95/65) 7 overhead squats (95/65) 7 snatch balances (95/65) 7 hang squat snatches (95/65)   Post 1 RM and WOD time to comments.

No Splitsies, No Takesies Backsies

by admin in WOD | 5 Comments

Justin V., Joey V., Tim S., and Dan S. getting after SDHPs in yesterday’s Fight Gone Bad ATTENTION: Tonight, a friend of mine and former CrossFit trainer colleague of mine, Jessica Kuist, will be coaching the 5:30 pm and 6:30 pm classes. She is an excellent CrossFitter and an even better coach! Pretty much she rocks. SO, if you’re tired of my boring classes (what am I saying? of course you’re not!) or you just want to get a feel for …

It’s like a. . . .Fight Gone Bad

by admin in WOD | 14 Comments

More happy bottom-to-bottom squatters! Pictured above from left to right: Allison D., Sara M., Doug M., Dave S., Amanda M. ATTENTION: Tomorrow night, a friend of mine and former CrossFit trainer colleague of mine, Jessica Kuist, will be coaching the 5:30 pm and 6:30 pm classes. She is an excellent CrossFitter and an even better coach! Pretty much she rocks. SO, if you’re tired of my boring classes (what am I saying? of course you’re not!) or you just want …

The Jerk Store Called, They’re Running Out of You

by admin in WOD | 3 Comments

Look at these happy campers sitting at the bottom of their active squats during the “rest” period of the Tabata bottom-to-bottom squats. This must have been round 1…. Pictured above, from left to right: Ro A., Richard B., Frank L. Justin V., Jupe S. WOD: 10-9-8-7-6-5-4-3-2-1 front squats (95/65)* 1-2-3-4-5-6-7-8-9-10 jerks (95/65)* row 200m after each round *use the same bar for front squats and jerks   Post times to comments.

Go for it! Connect 4 (Tabatas)!

by admin in WOD | 2 Comments

WOD: Tabata bottom-to-bottom squats (sit at the bottom of a squat during the 10 second rest period) Active Rest Tabata – lower body stretch pigeon stretch (both sides) couch stretch (both sides) hip flexor stretch (both sides) hamstring stretch (flat back and rounded back) Tabata pull-ups Active Rest Tabata – lat stretch kneeling chest-drop w/ hands on box (twice) bent over lat stretch w/ same leg back-sweep (both sides) rounded back lower lat stretch (both sides) overhead lat stretch on the rig …

Deadlift, Double-Under Doozy

by admin in WOD | 3 Comments

1 RM deadlift   WOD: max rep deadlifts at 60% 1 RM deadlift without resting at the bottom then double-unders Rx: 4x DUs Int: 3x DUs Beg: 2x DUs repeat for 12 min. Score is total number of deadlifts.   Post 1 RM, total deadlifts, and WOD weight to comments.

The Aftermath

by admin in General | Leave a comment

Thanksgiving got you feeling like this? Don’t fret. We’ll be back at it tomorrow morning with regularly scheduled Saturday classes!

Happy Thanksgiving from Division St. CrossFit

by admin in General | 6 Comments

  Mmmmm delicious Turkey On this day of thanks, Division St. CrossFit would like to extend their appreciation for all of our members. Your hard work, energy, and support for each other is truly what creates and maintains our community. Without you, we would not exist.   So today, on this day of eating, enjoy yourselves. But maybe don’t go TOO crazy….

Paleo Thanksgiving? Yum!

by admin in Recipe | Leave a comment

Looking to stay paleo this Thanksgiving holiday? Courtesy of Nic Arnold is this delicious recipe for Fool’s Butternut Squash Crockpot Soup! Fool’s Butternut Squash Crockpot Soup   This recipe is perfect for Thanksgiving! It will not only fool all your non-paleo friends and family, but will also fool them all into thinking you are a master chef!  And it is SUPER easy, hence the crockpot.  Paleo newbies…learn to love your crockpot!   What you need: 1 Butternut Squash (the biggest …

Gonna make you sweat til you bleed. Is that dope enough? Indeed.

by admin in WOD | 2 Comments

Strength/skill: accumulate 30 pistols per leg 10 sitting down to a box 10 standing on plates 10 candlesticks   WOD: 20 double-unders 30 squat jumps 20 double-unders 20 clapping push-ups 20 double-unders 10 muscle-ups (sub 1x pull-ups/ring dips) 20 double-unders 20 HSPUs 20 double-unders 30 box jumps (24/20) 20 double-unders   Check-out: 2×10 ab roll-outs load a 2.5 lb plate on either side of a barbell, while sitting back on your knees push the barbell out in front of you …