2017.04.14

by JJ Christopher in WOD | Leave a comment

DSC06913

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:

single-leg Romanian dumbbell deadlift

    • 4-5×8-10 (30X1 tempo)

– one work set every 4 min.

 

Conditioning:

35 hang power clean+push presses (115/80)

– 5 back squats every minute on the minute

 

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

    • 4×8-10 (2020 tempo)

– one work set every 3 min.

FLR (optional: on rings)

    • 4xME (1:1 rest)

 

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:

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Join our Members Only Forum!

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2017.04.13

by JJ Christopher in WOD | Leave a comment

DSC06867

Attention:

We will be closed this Sunday, April 16th.

Attention:

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

Reminder:

Strength:

1xME unbroken (strict) handstand push-ups (toughest scale which allows you to achieve double-digit repetitions)

1xME unbroken (strict) toes-to-bar (toughest scale which allows you to achieve double-digit repetitions)

3 rounds

    • accumulate at least half as many (strict) handstand push-ups in as many sets as necessary
    • accumulate at least half as many (strict) toes-to-bar in as many sets as necessary

 

Conditioning:

Murph Training 2017.01

3 rounds

    • 1-2-3-4 pull-ups
    • 2-4-6-8 push-ups
    • 3-6-9-12 air squats

 

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)

front & lateral delt raises

    • 2-3×15 (1010 tempo)

dumbbell curls+dumbbell forearm curls

    • 3×15 (1010 tempo)

superset: hollow rocks & superman rocks

    • 3-5×12

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 3 min. for 4 rounds

    • 20 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:

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Join our Members Only Forum!

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2017.04.12

by JJ Christopher in WOD | Leave a comment

DSC06827

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:

overhead squat

    • 4-5×6-8 (2011 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

 

sub: front squat

    • 4-5×8-10 (2011 tempo)

– one work set every 3 min.

– 8 reps: 65-70% 1 RM

– 10 reps: 57.5-62.5% 1 RM

 

Conditioning:

5 rounds

    • 250m row
    • 200m run

– rest 1 min. between rounds

– record slowest round

 

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)

Petersen step-up

    • 3×15 (per side) (1111 tempo)

Pendlay rows

    • 4×8 (10X0 tempo)

– one work set every 2 min.

reverse flyes

    • 3×15 (1010 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

2 rounds

    • 10 min. run/bike/row @ 90%

– rest 5 min. between rounds

– light recovery jog/walk/bike/row during non working period

– attempt to keep distances similar between rounds

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!

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Congratulations 2017 Intra-Box Open Winners!

by JJ Christopher in Announcement | Leave a comment

Congratulations to the first, second, and third place finishers of the 2017 Intra-Box Open!

 

It was another thrilling year of competition which saw multiple races come down to final workout redos as well as another tiebreak. This year’s winners of each division were as follows:

Men’s Rx

  1. Guillaume F.
  2. Dillon K.
  3. Brian C.

Women’s Rx

  1. Kelly B.
  2. Kate G.
  3. Dana G.

Men’s Scaled

  1. Marc M.
  2. Jack T.
  3. Henry B.

Women’s Scaled

  1. Katie V.
  2. Amanda S.
  3. Jen N.

 

Congratulations again to our winners and as well as to everyone for participating in this year’s Open season!

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!

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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!

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