Monthly Archives: October 2015

Monthly Archives: October 2015

2015.10.31

by JJ Christopher in WOD | Leave a comment

Conditioning: 2,000m row 150 double-unders (sub: 150 wall jumps) 100 ab-mat sit-ups 50 burpees – perform movements in any order or combination   Halloween Costume workout: “Witches’ Brew” 10 rounds with a team of 4 31 two-step overhead lunges (45/25) 20 box jumps 15 burpees to plate – teams work in a rotation of four, one working at a time – boxes will be created with the team’s plates – bring your favorite witches’ brew to share with your teammates …

DSCF Co-Ed Flag Football Team Wins Forfeited Finale

by JJ Christopher in Announcement | Leave a comment

“After an unfortunate forfeit due to a lack of players, the team rolled to a 44-6 victory (utilizing a few borrowed players). Drew got his first start at QB on the season, throwing 5 TDs and rushing for another. Everyone found the end zone, Jason with a breakout offensive performance, Henry with a pick-6 to start the second half, and Lauren with a near perfect QB rating on her handful of snaps. Cara boosted morale with her late 2nd half …

2015.10.30

by JJ Christopher in WOD | Leave a comment

Attention: Yoga is canceled this weekend but will be back on the schedule the following Sunday, November 8 at 9 am! Reminder: Wear your scariest costume for our 4th Annual Halloween WOD TOMORROW at 10 am! Strength: 9 min. EMOM 9! Russian kettlebell swings (70/53) 9¡ box jump step-downs (30/24) – 9 kb swings+1 box jump in the first minute, 8 kb swings+2 box jumps in the second minute, etc.   Conditioning: “Elizabeth” 21-15-9 cleans (135/95) ring dips (sub: push-ups)

Dill and Garlic Cauliflower Mash

by JJ Christopher in Recipe | Leave a comment

Dill and Garlic Cauliflower Mash This recipe would go great with the “Spicy Cocoa Rubbed Roast” posted earlier this week. Thank you Katrina M. for the suggestion! (original recipe: paleopot.com)   Prep Time: 20 minutes Cook Time: 4-5 hours   Serves: 5 servings   Ingredients: 1 large head of cauliflower 6+ cloves of garlic (if you love garlic, put another clove or two in) 1 bunch of dill 1.5 cups of stock (veggie or chicken) 3.5 cups water   Directions: …

2015.10.29

by JJ Christopher in WOD | Leave a comment

Attention: Yoga is canceled this weekend but will be back on the schedule the following Sunday, November 8 at 9 am! Reminder: DSCF Co-Ed Flag Football plays at 6:30 pm on Field #4. Good luck team! Wear your scariest costume for our 4th Annual Halloween WOD this Saturday, October 31 at 10 am! Strength: push press 5×5 – build up to a heavy set of 5 and repeat (compare to/go heavier than 2015.10.15) bent-over row 5×5 – build up to …

Learning from Disappointment and Failure

by JJ Christopher in Coach's Tips | Leave a comment

Coach Aaron recently completed an Ironman – yet under some very extenuating circumstances. What he has written below is a reflection of what occurred at the event, which to some may be viewed in a disappointing or depressing light, but hopefully those same people will also be able to see the very real, honest, and motivating aspects to his story. While Aaron takes responsibility for what he calls a failure, it’s the way he responds to circumstances which is the …

2015.10.28

by JJ Christopher in WOD | Leave a comment

Attention: Yoga is canceled this weekend but will be back on the schedule the following Sunday, November 8 at 9 am! Reminder: Wear your scariest costume for our 4th Annual Halloween WOD this Saturday, October 31 at 10 am! Conditioning: “Fran” 21-15-9 thrusters (95/65) pull-ups rest as necessary, then partner “Karen” 150 wall balls (20/14) – partners switch every 15 reps rest as necessary, then 500m row (time trial) Endurance: 2 rounds 4×30-45 seconds running 188-192 bpm – in between …

Spicy Cocoa Rubbed Roast

by JJ Christopher in Recipe | Leave a comment

Spicy Cocoa Rubbed Roast “The pictures on the website are pretty exact – I would have taken a pretty picture, but we ate most of it before I could take one… The left overs of the meat we topped it over greens for lunch the next day. I would think it would be good with cauliflower mash, cauliflower rice, or sweet potato fries. Oh, or roasted veggies would be good too, just a simple olive oil and salt/pepper! The site …

2015.10.27

by JJ Christopher in WOD | Leave a comment

Reminder: Wear your scariest costume for our 4th Annual Halloween WOD this Saturday, October 31 at 10 am! Strength: power snatch with 3 second pause below the knee 1 RM   Conditioning: “Diane” 21-15-9 deadlifts (225/155, <65% 1 RM deadlift – use same weight as 2015.10.07, 2015.10.12) handstand push-ups (sub: push press at 5 RM press weight from 2015.10.15)   Check-out: Tabata core work – alternate work sets of plank holds and hollow rocks

Double-Under Tips and Troubleshooting Guide

by JJ Christopher in Coach's Tips | Leave a comment

Double-unders got you down? Try these pointers next time you pick up your rope. Then use the trouble-shooting guide below to assess and correct common faults! Double-Under Guidelines (image courtesy of boxrox.com: http://www.boxrox.com/5-reasons-havent-gotten-better-double-unders/) 1. Jump Rope Length First things first, make sure your rope is an ideal length for your height and skill. Place one foot over the center of your jump rope, lining up the handles to see where the handles end up along the side of your body …