DSCF White Sox Outing (Sat. 7/1)

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DSCF White Sox OutingMake plans to join us on Saturday, July 1st when Division St. CrossFit heads to the South Side to watch the Chicago White Sox take on the Texas Rangers at 1:10 pm!

 

Tickets will be purchased at the end of this week so if you are interested in being one of the crew to enjoy some fun in the sun, you must email Coach JJ (jj@divisionstcrossfit.com) by THIS Friday, June 9th. We will be aiming to grab a group of seats in the outfield where tickets run for about $30 (not including any additional taxes or charges).

 

RSVP to the Facebook event to let everyone know you’ll be there and to coordinate transportation to the stadium:

https://www.facebook.com/events/379017425833868/

2017.06.05

by admin in WOD | Leave a comment

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Don’t Forget:

Join us for the third of FIVE skill-building clinics in our brand new Skills Series 2017 on Wednesday, June 14th at 7 pm!

Reminder:

Strength:

15 min. EMOM

    • min. 1: 6-8 strict(/deficit) handstand push-ups
    • min. 2: 6-8 strict(/weighted) pull-ups OR 2-4 muscle-ups
    • min. 3: 6-8 strict(/weighted) ring dips (sub: push-ups) OR 3-5 pull-ups+ring dips OR rest

 

Conditioning:

3 rounds

2 min.

200m run

          • AMRAP box jump step-downs (24/20)

– rest 1 min.

2 min.

200m run

          • AMRAP knees-to-elbows

– rest 1 min.

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

single-arm trap 3 raise+Powell Raise+dumbbell external rotation

    • 2-3×8 (per side and exercise) (1111 tempo)

wall runs/shoulder taps

    • 3-5xAMRAP

superset: GHD back extensions & GHD sit-ups

    • 3-5×8 (2020 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 3 min. for 6 rounds

    • 45 sec. AMRAP bike/row/sprint @ 90%

– light recovery bike/row/jog/walk during non-working periods

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 St. CrossFit:

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2017.06.04

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Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength programming for the week of 6/5/17 – 6/10/17:

Monday 6/5/17

    • 15 min. EMOM: min. 1: 6-8 strict(/deficit) handstand push-ups, min. 2: 6-8 strict(/weighted) pull-ups OR 3-5 unbroken muscle-ups, min. 3: 6-8 strict(/weighted) ring dips (sub: push-ups) OR 3-5 pull-ups+ring dips OR rest

Tuesday 6/6/17

clean

    • 1 RM

Wednesday 6/7/17

back squat

    • 2×3, 2, 1 (20X2 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 sec.

Thursday 6/8/17

split jerk

    • 1 RM

Friday 6/9/17

deadlift

    • 2×3, 2, 1 (3111 tempo), one work set every 3 min.

Saturday 6/10/17

    • metcon only

2017.06.03

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DSC07478

Reminder:

CLASSES CANCELED TODAY FOR AN OFF-SITE MURPH DAY 2017 EVENT

Spikers’ Winning Streak Snapped! (6/1)

by admin in Announcement | Leave a comment

After a hard fought battle, the Spikers came up short, 22-25, in the third game. Hoping to amp up the enthusiasm next week and get some more fresh players out on the court!

– Captain Kate

2017.06.02

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DSC07470

Reminder:

Strength:

snatch with a pause below the knee

    • to a heavy single

 

Conditioning:

13 min. AMRAP

    • 3 power snatches (135/95)
    • 5 burpee box jump step-downs (24/20)
    • 7 toes-to-bar

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

snatch pulls (optional: deficit)

    • 3-5×2 w/ pause (start at final snatch weight)

close-grip bench press

    • 2 waves: 1×5, 1×3, 1×2 (20X1 tempo)

– one work set every 3 min.

– second wave heavier than the first

(weighted) strict chin-ups

    • 4-5×6-8 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

6 rounds

    • 90 sec. run/bike/row @ 90%

– rest 90 sec. between rounds

– light recovery bike/row/jog/walk during non-working periods

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 St. CrossFit:

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Join our Members Only Forum!

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2017.06.01

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DSC07467

Reminder:

Strength:

split jerk with a pause

    • to a heavy single

 

Conditioning:

75 double-unders

30 single-arm dumbbell push presses, 15 per side (50/35)

21 pull-ups

30 single-arm dumbbell push presses, 15 per side (50/35)

21 pull-ups

75 double-unders

– Rx+: 7 muscle-ups

NOTE: IF YOU ARE PERFORMING MURPH ON SATURDAY THEN SUBSTITUTE A 20 CAL ROW FOR PULL-UPS.

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

tall jerk

    • 6×3 from shoulders, on toes (start with empty bar, small jumps)

farmer’s carries

    • 4 min. AMRAP (as heavy as possible)

FLR (optional: on rings)

    • 4xME (1:1 rest)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

15 min. run/bike/row @ 80%

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 St. CrossFit:

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2017.05.31

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DSC07461

Reminder:

Strength:

back squat

2 waves

    • 1×5 (20X2 tempo)
    • 1×3 (20X2 tempo)
    • 1×2 (20X2 tempo)

– one work set every 3 min.

– second wave heavier than the first

– 5 reps: 77.5-82.5% 1 RM

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

9 min. AMRAP

    • 6 deadlifts (225/155)
    • 12 burpees

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

multi-jumps

    • 10×5 (rest 20 sec.)

Pendlay rows

    • 9×3 (10X0 tempo)

– one work set every 1 min.

superset: GHD back extensions & GHD sit-ups

    • 5×5 (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

5 rounds

    • 2 min. run/bike/row @ 90%

– rest 2 min. between rounds

– light recovery bike/row/jog/walk during non-working periods

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 St. CrossFit:

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Join our Members Only Forum!

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Do Division Street Fest 2017 (6/2-6/4)

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7694744Do Division Street Fest is this weekend!

 

Friday classes and Sunday Open Gym/Olympic Weightlifting will run as scheduled (classes are canceled on Saturday for Murph Day 2017) but we will remain open throughout the afternoon and early evening on both Saturday and Sunday. Like in years past, we will be offering up the gym as an oasis from the street festivities to our members. So, bring your friends and family to check out your gym and meet your coaches as we talk to the public about what Division St. CrossFit has to offer. Also feel free to save yourself some cash and bring over any refreshments and food you’d like to enjoy.

 

Do Division takes place at the following times:

    • Friday, June 2 (5-10 pm)
    • Saturday, June 3 (12-10 pm)
    • Sunday, June 4 (12-10 pm)

Full details here: http://www.do-divisionstreetfest.com/fest/

2017.05.30

by admin in WOD | Leave a comment

DSC07458

Reminder:

Strength:

power clean+touch-and-go clean

    • to a heavy single

clean

    • 3-5×1 @ max power clean+touch-and-go clean

 

Conditioning:

Murph Training 2017.09

800m run

6 rounds

    • 1-2-3 pull-ups
    • 2-4-6 push-ups
    • 3-6-9 air squats

800m run

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

clean pulls (optional: deficit)

    • 3-5×2 (start at final clean weight)

incline bench press

    • 2 waves: 1×5, 1×3, 1×2 (20X1 tempo)

– one work set every 3 min.

– second wave heavier than the first

FLR (optional: on rings)

    • 3xME (1:1 rest)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

20 min. run/bike/row @ 80%

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 St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

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