Monthly Archives: March 2017

Monthly Archives: March 2017

2017.03.31

by admin in WOD | Comments Off on 2017.03.31

Reminder: If you are submitting a score for the DSCF Intra-Box Open and have yet to complete one or more of the workouts, you will have through Sunday, April 2nd to complete all five workouts. IF AND ONLY IF you have completed all five workouts, you may select ONE workout to re-do but you must accept the new score (for better or worse). Current unofficial rankings can be viewed here. Strength: alternating dumbbell press 3-4×12-15 (2020 tempo) – one work …

2017.03.30

by admin in WOD | Comments Off on 2017.03.30

Reminder: If you are submitting a score for the DSCF Intra-Box Open and have yet to complete one or more of the workouts, you will have through Sunday, April 2nd to complete all five workouts. IF AND ONLY IF you have completed all five workouts, you may select ONE workout to re-do but you must accept the new score (for better or worse). Current unofficial rankings can be viewed here. Strength: front squat 3-4×10-12 (30X0 tempo) – one work set …

2017.03.29

by admin in WOD | Comments Off on 2017.03.29

Attention: Do NOT park on the NORTH SIDE of DIVISION between HOYNE and LEAVITT between the hours of 4 am Wednesday, March 29th (TODAY) through 2 am Thursday, March 30th (TOMORROW). No parking/tow zones will be in effect due to filming on the street. Please also be aware of intermittent traffic closures between Hoyne and Leavitt sporadically throughout the day. Reminder: If you are submitting a score for the DSCF Intra-Box Open and have yet to complete one or more …

2017.03.28

by admin in WOD | Comments Off on 2017.03.28

Attention: Do NOT park on the NORTH SIDE of DIVISION between HOYNE and LEAVITT between the hours of 4 am Wednesday, March 29th (TOMORROW) through 2 am Thursday, March 30th. No parking/tow zones will be in effect due to filming on the street. Please also be aware of intermittent traffic closures between Hoyne and Leavitt sporadically throughout the day. Reminder: Place your order for grassfed beef, pastured pork, and pastured chicken with VDL Grassfed by end of day TODAY Tuesday, …

DSCF Programming Updates

by admin in Coach's Tips | Comments Off on DSCF Programming Updates

(download the PDF version here: http://www.divisionstcrossfit.com/wp-content/uploads/2017/03/2017Q2-DSCF-Programming.pdf) Beginning today, we will be welcoming a few updates to our programming for Q2 2017:   Conditioning Workout Design Most notably of this quarter’s changes, Coach Lucas will be designing all Conditioning workouts. Between his years of CrossFit training and programming design, he has built the experience and knowledge necessary for writing challenging and effective metcons. His affinity for simple yet efficient couplets and triplets will create the backbone to our training, in the …

2017.03.27

by admin in WOD | Comments Off on 2017.03.27

Reminder: Place your order for grassfed beef, pastured pork, and pastured chicken with VDL Grassfed by end of day TOMORROW Tuesday, March 28th for delivery Saturday, April 1st! Submit your 17.5 result to the CrossFit Games website (https://games.crossfit.com/submit-scores) by 7 PM TONIGHT for approval. If you are submitting a score for the DSCF Intra-Box Open and have yet to complete one or more of the workouts, you will have through Sunday, April 2nd to complete all five workouts. IF AND …

2017.03.26

by admin in WOD | Comments Off on 2017.03.26

Olympic Weightlifting: 10:00 – 11:30 am Open Gym: 10:00 am – 1:00 pm Strength programming for the week of 3/27/17 – 4/1/17: Monday 3/27/17 back squat 3-4×12-15 (2020 tempo), one work set every 3 min. front-rack holds 3-5×10 sec. Tuesday 3/28/17 press 3-4×10-12 (30X1 tempo), one work set every 3 min. superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups) 3-4×4-6 (30X0 tempo) Wednesday 3/29/17 deadlift 4-5×8-10 (31X0 tempo), one work set every 3 min. Thursday 3/30/17 front squat 3-4×10-12 …

2017.03.25

by admin in WOD | Comments Off on 2017.03.25

Reminder: Place your order for grassfed beef, pastured pork, and pastured chicken with VDL Grassfed by end of day Tuesday, March 28th for delivery Saturday, April 1st! If you are submitting a score for the DSCF Intra-Box Open and have yet to complete 17.1, 17.2, 17.3, 17.4, and/or 17.5, you will have through Sunday, April 2nd to complete all five workouts. IF AND ONLY IF you have completed all five workouts, you may select ONE workout to re-do but you …

2017.03.24

by admin in WOD | Comments Off on 2017.03.24

Reminder: Join us tonight to complete 17.5 and celebrate the end of the CrossFit Games Open at Friday Night Lights starting at 5:30 pm! Place your order for grassfed beef, pastured pork, and pastured chicken with VDL Grassfed by end of day Tuesday, March 28th for delivery Saturday, April 1st! If you are submitting a score for the DSCF Intra-Box Open and have yet to complete 17.1, 17.2, 17.3, 17.4, and/or 17.5, you will have through Sunday, April 2nd to …

2017.03.23

by admin in WOD | Comments Off on 2017.03.23

Reminder: Place your order for grassfed beef, pastured pork, and pastured chicken with VDL Grassfed by end of day Tuesday, March 28th for delivery Saturday, April 1st! If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, 17.3, and/or 17.4 please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here. Conditioning: “Nasty Girls” 3 rounds …