Monthly Archives: September 2014

Monthly Archives: September 2014

2014.09.30

by JJ Christopher in WOD | 1 Comment

Strength: front squat 1 RM – compare to 2014.07.30 or 2014.08.05   Conditioning: 20 min. AMRAP 1 set ME handstand push-ups 1 set ME strict pull-ups 400m run 2 sets ME handstand push-ups 2 sets ME strict pull-ups 400m run 3 sets ME handstand push-ups 3 sets ME strict pull-ups 400m run etc. – in “round 2”, perform two sets of max effort handstand push-ups before moving onto two sets of max effort strict pull-ups – take as much time …

2014.09.29

by JJ Christopher in WOD | Leave a comment

Conditioning: “Fight Gone Bad” 3 rounds 1 min. ME wall balls (20/14) 1 min. ME sumo deadlift high-pulls (75/55) 1 min. ME box jumps (20/20) 1 min. ME push presses (75/55) 1 min. ME calorie row 1 min. rest Post your final score to the comments and put it up on the Workout of the Month chalkboard!

2014.09.28

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Yoga: 10:00 am – 11:00 am Open Gym: 11:00 am – 2:00 pm FREE Trial CrossFit Class: 11:30 am – 12:15 pm

2014.09.27

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Reminder: Head over to CrossFit Construct after classes this morning to support your coaches and fellow members competing at the Chicago Open weightlifting meet hosted by Chicago Strength! Strength: 15 min. to accumulate 30 pistols per leg (if scaling: 10 at three different scaling options) 30 ring dips – use as few unbroken sets as possible, i.e.: – for pistols: as many as possible on one leg before resting and switching to the other – for ring dips: as many …

2014.09.26

by JJ Christopher in WOD | Leave a comment

Reminder: Don’t forget to support your coaches and fellow members participating in the Chicago Open weightlifting meet hosted by Chicago Strength at CrossFit Construct TOMORROW! Coach Megan’s weight class lifts starting at 7 am and Coach Lucas’ weight class lifts starting at 2:30 pm. More details to come as we receive it. Stay tuned! Don’t Forget: Register of Barbells for Boobs 2014 NOW! T-shirts are only guaranteed for sign-ups through this SUNDAY. So get yourself in a heat and let …

2014.09.25

by JJ Christopher in WOD | Leave a comment

Reminder: Register of Barbells for Boobs 2014 NOW! T-shirts are only guaranteed for sign-ups through this SUNDAY. So get yourself in a heat and let us know! Attention: Open Gym is canceled today. Evening classes are scheduled per usual. Strength: superset back-rack (OR front-rack) walking lunges 5×10 steps down and back (20 steps total per set) handstand holds 5xME optional: if you have the shoulder mobility to hold a barbell overhead, overhead walking lunges with the barbell may be performed …

2014.09.24

by JJ Christopher in WOD | Leave a comment

Reminder: Don’t forget to support your coaches and fellow members participating in the Chicago Open weightlifting meet hosted by Chicago Strength at CrossFit Construct this Saturday!   Coach Megan’s weight class lifts starting at 7 am and Coach Lucas’ weight class lifts starting at 2:30 pm. More details to come as we receive it. Stay tuned! Attention: Tomorrow’s Open Gym at 4 pm is canceled. Evening classes are scheduled per usual. Strength: front squat 2×2 @ 90% 1 RM   …

2014.09.23

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Strength: power snatch + power snatch + snatch 1 RM   Conditioning: 3 rounds 2 minutes 200m run ME push presses (115/75) 1 minute rest 2 minutes 200m run ME toes-to-bar 1 minute rest

Potential New DSCF Gear – Need YOUR Feedback!

by JJ Christopher in Announcement | 17 Comments

click any image above to expand Above are mock-ups of potential new Division St. CrossFit t-shirts and tank tops with some VERY cool printing technology. Before we place an order, we wanted to check to see if you all are interested in the design idea since it will be slightly more expensive to produce.   The t-shirt and tank top layouts are as shown above (there will also be a women’s racerback tank top version) with the Division St. CrossFit …

2014.09.22

by JJ Christopher in WOD | Leave a comment

Strength: back squat 5×5 @ 80% 1 RM – feel free to work increasing weight sets, either centered at 80% or starting at 80% – e.g.: 75, 77.5, 80, 82.5, 85% or 80, 82, 84, 86, 88%   Conditioning: 10! pull-ups push-ups box jumps (24/20)