Monthly Archives: September 2016

Monthly Archives: September 2016

2016.09.30

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Remember: Join us TOMORROW at 10 am for Coach Craig’s Farewell Workout & Brunch! Prioritize your training days by learning more about how Division St. CrossFit’s programming works and what you can do about that to make your training more effective. Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation! Strength: press 3-4×10-12 (30X1 …

2016.09.29

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Remember: Join us this Saturday, October 1 at 10 am for Coach Craig’s Farewell Workout & Brunch! Prioritize your training days by learning more about how Division St. CrossFit’s programming works and what you can do about that to make your training more effective. Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation! Strength: …

2016.09.28

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Remember: Prioritize your training days by learning more about how Division St. CrossFit’s programming works and what you can do about that to make your training more effective. Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation! Strength: deadlift 3-4×10-12 (31X0 tempo) – one work set every 3 minutes – 10 reps: 57.5-62.5% – …

Go West, Young Craig (Sat. 10/1)

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We are sad to announce that Coach Craig will be moving to California at the beginning of October. Thus, this is his last week of coaching at Division St. CrossFit.   As much as we’re happy to see Coach Craig making a positive change in his life, we’ll be saddened that he won’t be a regular at the gym any longer. Coach Craig has been a mainstay to daily Open Gym sessions and has always been willing to help out …

2016.09.27

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Remember: Prioritize your training days by learning more about how Division St. CrossFit’s programming works and what you can do about that to make your training more effective. Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation! Strength: press 3-4×12-15 (30X1 tempo) – one work set every 3 minutes – 12 reps @ 50-55% 1 …

DSCF Strength Programming Explained

by admin in Coach's Tips | 1 Comment

(download the PDF version here: 2016q4-dscf-strength-programming-preview) Starting this week, we will be beginning our next training cycle. And what better time than now to take the opportunity to explain a little bit more about how our programming is designed and what can be expected over this quarter. Additionally, we’ll discuss how to derive the greatest benefit from our programming based on your needs, especially if you are on a limited membership.   General Characteristics of DSCF Strength Programming Division St. …

2016.09.26

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Remember: Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation! Strength: back squat 3-4×12-15 (2020 tempo) – one work set every 3 minutes – 12 reps @ 50-55% 1 RM – 15 reps @ 40-50% 1 RM front-rack holds 3-5×10 seconds   Conditioning: 15 min. AMRAP 400m run 15 wall balls (20/14) 10 toes-to-bar …

2016.09.25

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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 9/26/16 – 10/1/16: Monday 9/26/16 back squat 3-4×12-15 (2020 tempo), rest 2:00 between work sets front-rack holds 3-5×10 seconds Tuesday 9/27/16 press 3-4×12-15 (30X1 tempo), rest 2:00 between work sets superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups) 3-4×4-6 (30X0 tempo) Wednesday 9/28/16 deadlift 3-4×10-12 (31X0 tempo), rest 2:15 between work sets …

2016.09.24

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Remember: Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation! Conditioning: partner “Christine” 6 rounds 500m row 12 deadlifts (bodyweight) 21 box jump step-downs (24/20) – partners alternate rounds Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Stay in-the-know with Division St. CrossFit:

Craig’s Legs and Stan’s Donuts Key to Win (9/22)

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All we needed were Craig’s legs and pre-game Stan’s donuts to get into the win column. Big 20-13 win behind TD catches from Craig and Jake. – Allison D.