Monthly Archives: January 2017

Monthly Archives: January 2017

2017.01.31

by JJ Christopher in WOD | Leave a comment

Remember: Place your order for grassfed beef, pastured pork, and pastured chicken with VDL Grassfed by TODAY for delivery Saturday, February 4th! Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23! Strength: superset: handstand push-ups & toes-to-bar (scale: knees-to-elbows/kipping) 5-6×6-8 OR superset: handstand push-ups & bar muscle-ups 5-6×6-8 (HSPUs) 5-6×2-4 (bar MUs)   Conditioning: 6 min. AMRAP 10 calorie row 10 burpees – rest 3 min. 6 min. AMRAP 10 box jumps step-downs (24/20) …

2017.01.30

by JJ Christopher in WOD | Leave a comment

Remember: Place your order for grassfed beef, pastured pork, and pastured chicken with VDL Grassfed by TOMORROW for delivery Saturday, February 4th! Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23! Strength: back squat 2×6 (20X2 tempo) 2×5 (20X2 tempo) 2×4 (20X2 tempo) – one work set every 3 minutes – 6 reps: 72.5-77.5% 1 RM – 5 reps: 77.5-82.5% 1 RM – 4 reps: 80-85% 1 RM front-rack holds 3-5×10 seconds   Conditioning: …

2017.01.29

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am Open Gym: 10:00 am – 1:00 pm Strength programming for the week of 1/30/17 – 2/4/17: Monday 1/30/17 back squat 2×6, 5, 4 (20X2 tempo), one work set every 3 min. front-rack holds 3-5×10 seconds Tuesday 1/31/17 superset: handstand push-ups & toes-to-bar (OR bar muscle-ups) 5-6×6-8 (OR 2-4) Wednesday 2/1/17 deadlift 2×3, 2, 1 (3111 tempo), one work set every 3 min. Thursday 2/2/1 front squat 2×6, 5, 4 (20X2 tempo), one work set …

2017.01.28

by JJ Christopher in WOD | Leave a comment

Remember: RSVP to the Division St. CrossFit Whole Life Challenge Potluck THIS Sunday, January 29th at 5 pm! Place your order for grassfed beef, pastured pork, and pastured chicken with VDL Grassfed by this Tuesday, January 31st for delivery Saturday, February 4th! Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23! Conditioning: 8 rounds with a partner 15 deadlifts (225/155) 10 dumbbell hang power clean+shoulder-to-overheads (50/30) 5 burpee box jump step-downs (24/20) – partners …

VDL Grassfed Delivery (Sat. 2/4)

by JJ Christopher in Event | Leave a comment

VDL GrassFed will be making a GrassFed Beef, Pastured Pork, and Pastured Chicken delivery to CrossFit gyms across Chicago on next Saturday, February 4.   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 this Tuesday, January 31.   Prices with descriptions can be found at the bottom of this post. Once our order has been placed, you will be notified of the …

2017.01.27

by JJ Christopher in WOD | Leave a comment

Remember: RSVP to the Division St. CrossFit Whole Life Challenge Potluck on Sunday, January 29th at 5 pm! Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23! Strength: back squat 5-6×6-8 (2020 tempo) – one work set every 3 minutes – 6 reps: 72.5-77.5% 1 RM – 8 reps: 65-70% 1 RM front-rack holds 3-5×10 seconds   Conditioning: 15 min. AMRAP 10 calorie row 10 ab-mat sit-ups 10 pull-ups 10 push-ups 10 kettlebell swings …

2017.01.26

by JJ Christopher in WOD | Leave a comment

Remember: RSVP to the Division St. CrossFit Whole Life Challenge Potluck on Sunday, January 29th at 5 pm! Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23! Strength: power clean+hang clean to a heavy single hang clean 3-5×1 @ max power clean+hang clean   Conditioning: 7 min. AMRAP 3-6-9-12-etc. hang power cleans (95/65) wall balls (20/14) Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division …

2017.01.25

by JJ Christopher in WOD | Leave a comment

Remember: RSVP to the Division St. CrossFit Whole Life Challenge Potluck on Sunday, January 29th at 5 pm! Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23! Strength: push press 4-5×6-8 (10X2 tempo) – one work set every 3 minutes – 6 reps: 72.5-77.5% 1 RM – 8 reps: 65-70% 1 RM superset: strict(/weighted) chin-ups & strict(/weighted) ring dips (sub: push-ups) 4-5×4-6 (1010 tempo)   Conditioning: 10 min. AMRAP 8 kettlebell snatches (70/53) (scale: …

2017.01.24

by JJ Christopher in WOD | Leave a comment

Remember: RSVP to the Division St. CrossFit Whole Life Challenge Potluck on Sunday, January 29th at 5 pm! Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23! Strength: rear leg-elevated dumbbell split squat 5-6×6-8 (30X1 tempo) – one work set every 4 minutes   Conditioning: 3 rounds 3 min. 10 front squats (135/95) 15 toes-to-bar (scale: knees-to-elbows/kipping) AMRAP double-unders (sub: 4-count mountain climbers/wall jumps) – rest 3 min. between rounds – record three scores …

2017.01.23

by JJ Christopher in WOD | Leave a comment

Remember: RSVP to the Division St. CrossFit Whole Life Challenge Potluck on Sunday, January 29th at 5 pm! Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23! Strength: deadlift 2×5 (3111 tempo) 2×3 (3111 tempo) 2×2 (3111 tempo) – one work set every 3 minutes – 5 reps: 77.5-82.5% 1 RM – 3 reps: 85-90% 1 RM – 2 reps: 87.5-92.5% 1 RM   Conditioning: 3 rounds 25 kettlebell swings (70/53) 20 power cleans …