2017.04.11

by JJ Christopher in WOD | Leave a comment

DSC06810

Attention:

We will be closed this Sunday, April 16th.

Reminder:

Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning Wednesday, April 19th at 7 pm!

Strength:

deadlift

    • 4-5×6-8 (31X0 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

 

Conditioning:

30 power snatches (115/80)

400m run

50 wall balls (20/14)

– 12 min. time cap

 

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)

Russian kettlebell swings

    • 5×16 (70/53) EMOM

close-grip bench press

    • 3×10-12 (2020 tempo)

– one work set every 3 min.

incline dumbbell bench press

    • 2-3×15 (1010 tempo)

– heavier than last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

16 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!

Skills Series 2017

by JJ Christopher in Event | 2 Comments

Skills Series 2017 logoBeginning Wednesday, April 19th, Division St. CrossFit will be hosting a 5-part series of skill-building workshops!

 

Sessions will be held on Wednesday evenings from 7:00 to 8:30 pm every 4 weeks. Each session will focus around a single movement and some of their progressions, variations, and scales. While there will be instruction, explanation, and demonstration from the coaches, members should come prepared to work!

 

Below is the upcoming schedule of topics for this Skills Series:

Wednesday, April 19th: handstands & handstand push-ups

Wednesday, May 17th: kipping & butterfly pull-ups

Wednesday, June 14th: pistols

Wednesday, July 12th: running (with guest Coach Michael Giberson)

Wednesday, August 9th: bar & ring muscle-ups

 

Each session is $20 OR all five sessions can be purchased at once for $80 (“buy four, get one free”). Single sessions and the 5-session package can be purchased via MindBody under the “Extracurricular Classes” option in the dropdown on the “ONLINE STORE” tab:

https://clients.mindbodyonline.com/classic/mainclass?studioid=28195

We look forward to seeing you at these events!

 

Note: Open Gym will be available from 6:30 to 8:30 pm during each skill session.

2017.04.10

by JJ Christopher in WOD | Leave a comment

DSC06734

Attention:

We will be closed this Sunday, April 16th.

Strength:

alternating dumbbell press

    • 3-4×10-12 (2020 tempo)

– one work set every 4 min.

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 4-5×6-8 (30X0 tempo)

 

Conditioning:

30 muscle-ups (sub: 65 burpee pull-ups)

– 12 min. time cap

 

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)

handstand push-up negatives

    • 5×5 (4000 tempo)

farmer’s carries

    • 3×50 steps (as heavy as possible)

– rest 10-15 sec. between sets

superset: GHD back extensions and GHD sit-ups

    • 3-5×5 (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 2 min. for 6 rounds

    • 15 sec. AMRAP bike/row/sprint @ 95%

– 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.04.09

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 4/10/17 – 4/15/17:

Monday 4/10/17

alternating dumbbell press

    • 3-4×10-12 (2020 tempo), one work set every 4 min.

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 4-5×6-8 (30X0 tempo)

Tuesday 4/11/17

deadlift

    • 4-5×6-8 (31X0 tempo), one work set every 3 min.

Wednesday 4/12/17

overhead squat

    • 4-5×6-8 (2011 tempo), one work set every 3 min.

sub: front squat

    • 4-5×8-10 (2011 tempo), one work set every 3 min.

Thursday 4/13/17

superset: 1xME unbroken HSPUs and unbroken TTB, 3x>1/2ME HSPUs and TTB

Friday 4/14/17

single-leg Romanian dumbbell deadlift

    • 4-5×8-10 (30X1 tempo), one work set every 4 min.

Saturday 4/15/17

    • metcon only

2017.04.08

by JJ Christopher in WOD | Leave a comment

DSC06705

Conditioning:

with a partner

5 min. AMRAP

    • burpees

then

1,600m run

5 min. AMRAP

    • burpees

then

1,600m run

– perform burpees in any fashion but only one partner works at a time

– partners alternate every 100m

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!

2017.04.07

by JJ Christopher in WOD | Leave a comment

DSC06768

Reminder:

Join us TONIGHT at 7:30 pm when we announce the winners of the 2017 DSCF Intra-Box Open and this year’s t-shirts!

Strength:

back squat

    • 3-4×10-12 (2020 tempo)

– one work set every 3 min.

– 10 reps: 57.5-62.5% 1 RM

– 12 reps: 50-55% 1 RM

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

2 rounds

    • 35 push presses (105/70)
    • 35 toes-to-bar
    • 35 front squats (105/70)

 

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)

Jane Fondas

    • 3×10 (per side) (1010 tempo)

incline chest-supported dumbbell row

    • 4×8 (1110 tempo)

weighted strict chin-ups

    • 3-4×4-6 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

18 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!

2017.04.06

by JJ Christopher in WOD | Leave a comment

DSC06754

Reminder:

Join us TOMORROW Friday, April 7th at 7:30 pm when we announce the winners of the 2017 DSCF Intra-Box Open and this year’s t-shirts!

Strength:

single-leg Romanian dumbbell deadlift

    • 3-4×10-12 (30X1 tempo)

– one work set every 4 min.

 

Conditioning:

9 min.

1,000m row

AMRAP

      • 1 power clean (185/125)
      • 3 burpee-bar-hops

 

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)

good mornings

    • 5×5 (30X0 tempo)

incline bench press

    • 3×10-12 (2020 tempo)

– one work set every 3 min.

– heavier than last week

FLR (optional: on rings)

    • 4xME (1:1 rest)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

12 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!

2017.04.05

by JJ Christopher in WOD | Leave a comment

DSC06614

Attention:

The 6:30 pm class TODAY Wednesday, April 5 is BACK on the schedule!

The 6:30 pm class TODAY Wednesday, April 5 is canceled due to a private event. Please join us for the 5:30 or 7:30 pm class instead!

Reminder:

Join us this Friday, April 7th at 7:30 pm when we announce the winners of the 2017 DSCF Intra-Box Open and this year’s t-shirts!

Strength:

press

    • 4-5×8-10 (30X1 tempo)

– one work set every 3 min.

– 8 reps: 65-70% 1 RM

– 10 reps: 57.5-62.5% 1 RM

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 3-4×6-8 (30X0)

 

Conditioning:

6 rounds of 90 sec. on/off

50 double-unders

AMRAP

      • odd rounds: pull-ups
      • even rounds: handstand push-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)

single-arm trap 3 raise, Powell raise, dumbbell external rotation

    • 2-3×8 (per side and exercise)

muscle-up transitions

    • 3×5

GHD sit-ups

    • 3×5 (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 2 min. for 4 rounds

    • 15 sec. AMRAP bike/row/sprint @ 95%

– 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

March 2017 PRs

by JJ Christopher in PRs | Leave a comment

IMG_0649Adam H.

    • clean & jerk 185

Alisha W.

    • back squat 190

Alison Y.

    • jerk 100

Amanda B.

    • snatch 82

Amanda S.

    • back squat 185
    • snatch 95

BJ H.

    • clean & jerk 210
    • front squat 235
    • overhead squat 125
    • press 125
    • snatch 155

Brendan F.

    • press 160

Brent H.

    • clean 215
    • power clean 205

David M.

    • clean & jerk 245
    • deadlift 455
    • jerk 245

Dillon K.

    • clean & jerk 245
    • snatch 200

Jamie S.

    • unbroken pull-ups 21

Janice T.

    • 100 burpees 8:18
    • back squat 227
    • front squat 187
    • snatch 110

Janis L.

    • back squat 255
    • weighted pull-up 110

Jen N.

    • back squat 185
    • unbroken pull-ups 15
    • weighted pull-up 5

Julian S.

    • jerk 90

Kate G.

    • back squat 290

Katie V.

    • clean & jerk 120
    • front squat 125
    • jerk 125
    • snatch 85

Kelly B.

    • back squat 245
    • snatch 140

Kristin B.

    • 2,000m row 8:14
    • back squat 160
    • clean & jerk 120
    • overhead squat 85

Linh L.

    • clean & jerk 90

Marc M.

    • back squat 335
    • clean & jerk 185
    • front squat 285

Matthew D.

    • 2,000m row 7:43
    • clean & jerk 175
    • front squat 205

Max C.

    • jerk 215
    • press 165
    • unbroken bar muscle-ups 1
    • unbroken handstand push-ups 22

Paul S.

    • 100 burpees 4:50
    • back squat 305
    • clean & jerk 205
    • front squat 260
    • press 145
    • unbroken bar muscle-ups 4

Pete L.

    • front squat 195
    • press 125

Raquel B.

    • back squat 145

Sarita P.

    • back squat 215
    • clean & jerk 147
    • snatch 105

Sean S.

    • Bear Complex 135
    • Fight Gone Bad 300

Steffi J.

    • 100 burpees 8:10
    • clean 145
    • clean & jerk 140
    • front squat 150
    • unbroken pull-ups 12

Tim R.

    • back squat 340

2017.04.04

by JJ Christopher in WOD | Leave a comment

DSC06597

Attention:

The 6:30 pm class TOMORROW Wednesday, April 5 is canceled due to a private event. Please join us for the 5:30 or 7:30 pm class instead!

Reminder:

Join us this Friday, April 7th at 7:30 pm when we announce the winners of the 2017 DSCF Intra-Box Open and this year’s t-shirts!

Strength:

rear leg-elevated dumbbell split squat

    • 4-5×8-10 (2011 tempo)

– one work set every 4 min.

 

Conditioning:

10 min.

800m run

AMRAP

      • 10 wall balls (20/14)
      • 25 double-unders

– at the expiration of 10 min. run an 800m cool-down

 

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)

glute bridges

    • 3×12 (10×2 tempo)

Pendlay rows

    • 3×10 (10×0 tempo)

– one work set every 2 min.

– heavier than last week

GHD back extensions

    • 5×5 (unweighted) (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

12 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!

« Previous   1 2 ...... 6 7 8 9 10 11 12 13 14 15 ...... 229 230   Next »