Monthly Archives: February 2016

Monthly Archives: February 2016

2016.02.29

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Don’t Forget: Post your PRs to the February 2016 PR Board by the end of today before it gets wiped down tomorrow! Reminder: Place your order for grassfed beef, pasture-raised pork, and pasture-raised chicken from VDL Grassfed by TOMORROW for delivery on Saturday, March 5! The 2016 CrossFit Games Open HAS BEGUN: Register yourself on the Games website and sign up for the DSCF Intra-Box Open!! Strength: back squat 1 RM front-rack holds 3×10 seconds   Conditioning: 7 rounds 7 …

2016.02.28

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Yoga: 9:00 – 9:50 am Olympic Weightlifting: 10:00 – 11:30 am Open Gym: 10:00 am – 1:00 pm FREE Trial CrossFit Class: 11:30 am – 12:15 pm Strength programming for the week of 2/29/16 – 3/5/16: Monday 2/29/16 back squat 1 RM front-rack holds 3×10 seconds Tuesday 3/1/16 gymnastics 3 rounds: ME unbroken muscle-ups OR 8-10 strict(/weighted) pull-ups 8-10 strict(/weighted) ring dips Wednesday 3/2/16 power snatch 1 RM Thursday 3/4/16 metcon only Friday 3/5/16 CrossFit Games Open 16.2 Saturday 3/6/16 metcon only

2016.02.27

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Reminder: Place your order for grassfed beef, pasture-raised pork, and pasture-raised chicken from VDL Grassfed by next Tuesday, March 1 for delivery on Saturday, March 5! The 2016 CrossFit Games Open HAS BEGUN: Register yourself on the Games website and sign up for the DSCF Intra-Box Open!! Conditioning: perform the following twice through 5 rounds 10 push-ups 20 ab-mat sit-ups 5 rounds 10 calorie row 30 double-unders

2016.02.26

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Reminder: Place your order for grassfed beef, pasture-raised pork, and pasture-raised chicken from VDL Grassfed by next Tuesday, March 1 for delivery on Saturday, March 5! The 2016 CrossFit Games Open begins TONIGHT: Register yourself on the Games website and sign up for the DSCF Intra-Box Open!! Conditioning: “16.1” 20 min. AMRAP 25 ft. overhead alternating walking lunges (95/65) 8 bar-facing burpees 25 ft. overhead alternating walking lunges (95/65) 8 chest-to-bar pull-ups – chest must come in contact with the …

2016.02.25

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Reminder: Place your order for grassfed beef, pasture-raised pork, and pasture-raised chicken from VDL Grassfed by next Tuesday, March 1 for delivery on Saturday, March 5! The 2016 CrossFit Games Open begins TONIGHT: Register yourself on the Games website and sign up for the DSCF Intra-Box Open!! Strength: push press 5×3 – 1:30 rest between work sets – compare to/go heavier than 2016.01.28 bent-over row 5×3 (2020 tempo) – 1:30 rest between work sets – compare to/go heavier than 2016.02.05 …

VDL Grassfed Delivery (Sat. 3/5)

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VDL GrassFed will be making a GrassFed Beef, Pastured Pork, and Pastured Chicken delivery to CrossFit gyms across Chicago Saturday, March 5.   If you are interested in picking up affordable, naturally-raised meat, please fill out your order in the Google document below by the end of the day next Tuesday, March 1.   Prices with descriptions can be found at the bottom of this post. Once our order has been placed, you will be notified of the final cost (prices …

2016.02.24

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Reminder: The 2016 CrossFit Games Open begins TOMORROW: Register yourself on the Games website and sign up for the DSCF Intra-Box Open!! Conditioning: 12 min. 21-15-9 hang power snatches (75/55) pull-ups – rest with remaining time 12 min. 15-12-9 hang power snatches (95/65) ring push-ups – rest with remaining time 12 min. 12-9-6 hang power snatches (115/75) box jump step-downs (30/24)

2016.02.23

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Reminder: The 2016 CrossFit Games Open begins THIS WEEK: Register yourself on the Games website and sign up for the DSCF Intra-Box Open!! Strength: 12 min. EMOM 2 power cleans @ 85-90% 1 RM power clean (or ~80% 1 RM clean)   Conditioning: 10 min. AMRAP 4 burpees 8 kettlebell swings (70/53) 12 wall balls (20/14)

2016.02.22

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Reminder: The 2016 CrossFit Games Open begins THIS WEEK: Register yourself on the Games website and sign up for the DSCF Intra-Box Open!! Strength: hurdle hop/box jump max height   Conditioning: 15 min. AMRAP 15 toes-to-bar (scale: KTE/agg. kipping/v-ups) 10 ring dips (sub: push-ups) 5 shoulder-to-overheads (135/95)

2016.02.21

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Yoga: 9:00 – 9:50 am Olympic Weightlifting: 10:00 – 11:30 am Open Gym: 10:00 am – 1:00 pm FREE Trial CrossFit Class: canceled today Strength programming for the week of 2/22/16 – 2/27/16: Monday 2/22/16 hurdle hop/box jump max height Tuesday 2/23/16 power clean 12 min. EMOM: 2 power cleans @ 85-90% 1 RM power clean (~80% 1 RM clean) Wednesday 2/24/16 metcon only Thursday 2/25/16 push press 5×3 (1:30 rest between work sets) bent-over row 5×3 (2020 tempo, 1:30 rest between work …