Monthly Archives: December 2012

Monthly Archives: December 2012

Happy NYE

by JJ Christopher in WOD | 5 Comments

The evening class of Justin V., Brandon A., Richard B., Ro A., and Jon K. doin work Don’t forget to sign up for our very first PALEO CHALLENGE. More info here.   “Annie” (15 min. cap) 50-40-30-20-10 double-unders ab-mat sit-ups   rest and prepare for….   THE FINAL COUNTDOWN 10 pull-ups 9 HSPUs 8 split jumps 7 box jumps (30/24) 6 wall balls (20/14) 5 deadlifts (155/115) 4 power cleans (155/115) 3 front squats (155/115) 2 jerks (155/115) 1 clean and …

Mark of the Beast

by JJ Christopher in WOD | 8 Comments

Speaking of beasts….Moosah R. Nuff said. 5 rounds 6 front squats (185/135) 6 muscle-ups (sub 1x pull-ups/ring dips – hardest scale possible!) 6 wall walks   If you are doing your pull-ups unbroken with bands then you are scaling too much. Front squats should be heavy as well but are still coming from the floor.   Record metcon time to comments.

Proper Posture

by JJ Christopher in Coach's Tips | 9 Comments

Below is information regarding proper posture and how it relates to progressing with your fitness. Please read this thoroughly and think about yourself in regards to the information provided below. Moving forward, proper posture during casual/rest time in the gym must be maintained. Poor posture will not be tolerated. Do NOT make me push and pull your body into position. Why is proper posture important? “The body functions best when it’s segments are in a balanced, neutral alignment. The nerves …

Go Tuck Yourself

by JJ Christopher in WOD | 6 Comments

Johanna L. locking out over head Sign up for our very first PALEO CHALLENGE. More info here. Skill work: 30 HSPUs accumulated via as many max unbroken sets as necessary – hardest scale! if you don’t have HSPUs yet, you will do the hardest scale of negatives   Conditioning: 4 rounds 10 power snatches (95/65) 20 tuck jumps 30 double-unders   Post max unbroken set of HSPUs and metcon time to comments.

DSCF Inaugural Paleo Challenge

by JJ Christopher in Announcement, Event | 9 Comments

Here it is….our very first PALEO CHALLENGE!   This paleo challenge is four weeks long, beginning on Monday, January 7th. We’ll kick off the challenge with strength and metcon tests as well as body measurements. We’ll be holding a paleo presentation and discussion before we dive into the paleo diet lifestyle to make sure we’re all following on the right path! Participants will be divided into teams to ensure accountability and assigned a coach to review daily food logs, recommend …

Back in the Saddle Again

by JJ Christopher in WOD | 5 Comments

Terra T. wrasslin the Bear (Complex) and putting up MAD numbers by the end of the day (85!) 1 RM low-bar back squat   12 min. AMRAP 3 barbell rows (115/75) 3 hang power cleans (115/75) 3 push presses (115/75) rest as long as it took you to complete round 1   Record your 1 RM back squat and metcon rounds to comments. Welcome back.

The Day After Yesterday

by JJ Christopher in General | Leave a comment

We are closed today to allow you to recover from your holiday merriment. See you tomorrow when we get back to work (gym work, that is).

Merry Christmas

by JJ Christopher in General | Leave a comment

Merry Christmas DSCF crew.   Eat well, drink well, and enjoy your time with loved ones.

Hammer Time

by JJ Christopher in WOD | 1 Comment

Sam C., only a couple classes post-On-Ramp, getting after a heavy Bear Complex It’s Christmas Eve and we’ve got a couple days off coming up so, hey, what the heck….   “Hammer” 5 rounds 5 power cleans (135/95) 10 front squats (135/95) 5 jerks (135/95) 20 pull-ups rest 90 sec. each round for time   Post round times to comments.

Power Time

by JJ Christopher in WOD | 2 Comments

 A whole lotta holiday WOD action goin on here! warm-up/technique development: 30 sec on/30 sec off for 5 minutes empty barbell hang power clean AMRAP 30 sec on/30 sec off for 5 minutes empty barbell hang power snatch AMRAP   conditioning: 15 min. AMRAP 12 deadlifts (135/95)* 12 box jumps (24/20) 6 power cleans (135/95)* 6 wall balls (24/20) 30 sec rest *same bar/weight Go as fast as possible through the 36 reps. There is no pacing. You get 30 …