Monthly Archives: July 2015

Monthly Archives: July 2015

DSCF Summer Co-Ed Beach Volleyball….WINS! (7/30)

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“In an unexpected twist, the D St. squad came through with a W. We turned on our spiking skills, returned serves, and bump, set, spiked our way to victory! This hopefully raised our winning percentage above 12%!   We hope our newest ringers, Jupe and Cassidy, are able to join the fabulous D St. lineup for playoffs next week!!!” – Captain Kate   Join the team next week as they head into the first round of playoffs!

2015.07.31

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Reminder: Try attending class at a time of the day you don’t normally do as we wrap up July 2015’s Routine Change Challenge. See some new faces, make new friends, and see if a new routine works better for you! Strength: deadlift 1 RM   Conditioning: Tabata Russian kettlebell swings (70/53) 1 min. rest Tabata box jump step downs (24/20) 1 min. rest Tabata bodybuilders (kick out to a plank, spread the feet, close the feet, push-up, hop to a …

2015.07.30

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Reminder DSCF Summer Co-Ed Beach Volleyball plays tonight at 6:30 pm on Court I4. Good luck team! Try attending class at a time of the day you don’t normally do as we wrap up July 2015’s Routine Change Challenge. See some new faces, make new friends, and see if a new routine works better for you! Strength: snatch (sub: clean) 3-5×1 power snatch (sub: power clean)   Conditioning: “Nancy” 5 rounds (20 min. cap) 400m run 15 overhead squats (95/65) …

2015.07.29

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Reminder: Try attending class at a time of the day you don’t normally do as we wrap up July 2015’s Routine Change Challenge. See some new faces, make new friends, and see if a new routine works better for you! Strength: plyometrics max height hurdle hop or box jump – take up to a one-step approach before jumping with two feet   Conditioning: 60 calorie row 40 shoulder-to-overheads (155/105) 20 burpees 120 double-unders (scale: 240 single-unders)

2015.07.28

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Reminder: Submit your order for VDL Grassfed grassfed beef, pastured pork, and pastured chicken by TODAY for delivery THIS Saturday, August 1 at 10:44 am. Try attending class at a time of the day you don’t normally do as we wrap up July 2015’s Routine Change Challenge. See some new faces, make new friends, and see if a new routine works better for you! Strength: gymnastics find max weighted/lightest-banded strict pull-up find max weighted/lightest-banded strict ring dip 3 rounds ME …

VDL Grassfed Delivery (Sat. 8/1)

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VDL GrassFed will be making a GrassFed Beef, Pastured Pork, and Pastured Chicken delivery to CrossFit gyms across Chicago THIS Saturday, August 1 (VDL Grassfed will arrive with your order at 10:44 am).   If you are interested in picking up affordable, naturally-raised meat, please place your order by the end of tomorrow Tuesday, July 28.   *** PLEASE NOTE THAT THE ORDERING PROCESS *** *** HAS CHANGED ***   Navigate to www.VDLGrassFed.com and click on “Online Store” in the …

2015.07.27

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Reminder: Try attending class at a time of the day you don’t normally do as we wrap up July 2015’s Routine Change Challenge. See some new faces, make new friends, and see if a new routine works better for you! Strength: front squat 5×5 @ 80% 1 RM OR, if your front squat>(~1.25x/~.85x)body weight, then every 3 min. for 5 rounds, 5 @ 70+% 1 RM (building)   Conditioning: 4 rounds 10 handstand push-ups (scale: medium-heavy push presses, sub: push-ups) …

2015.07.26

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Open Gym: 11:00 am – 2:00 pm FREE Trial CrossFit Class: 11:30 am – 12:15 pm Olympic Weightlifting: 12:00 – 1:30 pm Strength programming for the week of 7/27/15 – 8/1/15: Monday 7/27/15 front squat 5×5 @ 80% 1 RM OR every 3 min. for 5 rounds, 5 @ 70+% 1 RM (building) Tuesday 7/28/15 gymnastics muscle-up/strict pull-up/ring dip work Wednesday 7/29/15 plyometrics max height hurdle hop/box jump Thursday 7/30/15 snatch 3-5×1 power snatches Friday 7/31/15 deadlift 1 RM Saturday …

2015.07.25

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Conditioning: 4 rounds with a partner 30 double-unders (scale: 30 seconds of double-under attempts) 30 deadlifts (185/135) / 30 pull-ups 30 double-unders (scale: 30 seconds of double-under attempts) 400m run – double-unders and runs are performed together – in round 1, one partner performs the deadlifts and the other performs the pull-ups. switch the following round. etc.

DSCF Summer Co-Ed Beach Volleyball Shows Up BIG But Comes Up Short (7/23)

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“This week, 14 players showed up… We divided and (attempted to) conquer! Both squads got beaten, but we had a great time!!” – Captain Kate   Only a couple weeks left of the season so don’t miss out on your chance to hit the sand with the crew!