2017.05.21

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 5/22/17 – 5/27/17:

Monday 5/22/17

back squat

    • 2×5, 3, 2 (20X2 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 sec.

Tuesday 5/23/17

split jerk

    • 3-4×3, 2-3×2, 1-3×1

Wednesday 5/24/17

power clean+push press

    • 1 RM

power clean

    • 1 RM

Thursday 5/25/17

front squat

    • 2×5, 3, 2 (20X2 tempo), one work set every 3 min.

Friday 5/26/17

15 min. EMOM

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

Saturday 5/27/17

    • metcon only

2017.05.20

by JJ Christopher in WOD | Leave a comment

DSC07645

Reminder:

    • Place your order for affordable grassfed beef, pasture-raised chicken, and pasture-raised pork from VDL Grassfed by Tuesday, May 23rd for delivery on Saturday, May 27th!
    • Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Conditioning:

26 min. AMRAP with a partner

    • partner A runs 400m while partner B performs AMRAP hang power cleans+jerks (115/80), partners switch upon return
    • partner A runs 400m while partner B performs AMRAP back squats (115/80), partners switch upon return
    • partner A runs 400m while partner B performs AMRAP double-unders, partners switch upon return
    • partner A runs 400m while partner B performs AMRAP burpees, partners switch upon return

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 DSCF Summer Co-Ed Beach Volleyball

by JJ Christopher in Event | 2 Comments

Member Kate Galbraith posted the following last month regarding the upcoming 2017 Summer Co-Ed Volleyball season in the DSCF Members Only Forum on Facebook:

Hi everyone!

This sunny weekend has me thinking about Beach Volleyball Season!! The DSCF Spikers are gearing up for another fun season on the sand and we’d love to have you join us. While we would prefer if you have some level of volleyball experience, the reality is we will take anyone who isn’t afraid of the ball 😉

It’s always super fun, so check out the details below and, if you have any questions, feel free to email me (kateverrant AT gmail DOT com).

Details:

– North Ave. Beach, Thursdays, 6:30 and/or 7:30 pm game times

– First game: May 25th

– 8 game season, with potential to play on: 5/25, 6/1, 6/8, 6/15, 6/22, 6/29, 7/6, 7/13, 7/20

– $50/person

– If people are interested, we can do a reissue of the neon Spikers shirts from last year

2017.05.19

by JJ Christopher in WOD | Leave a comment

DSC07557

Reminder:

    • Place your order for affordable grassfed beef, pasture-raised chicken, and pasture-raised pork from VDL Grassfed by Tuesday, May 23rd for delivery on Saturday, May 27th!
    • Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

power snatch

    • 1 RM

overhead squat

    • 1 RM

 

Conditioning:

35 clean thrusters (95/65)

21-15-9

    • 3x double-unders
    • ring dips (Rx+ sub: 7-5-3 muscle-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)

snatch pulls (optional: deficit)

    • 3-5×3 (start at final power snatch weight, work up to at least 1 RM snatch)

incline bench press

    • 2×5, 2×3, 2×2 (20×1 tempo)

– one work set every 3 min.

dumbbell bench press (1010 tempo)

    • 2-3×12

– heavier than last time

 

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!

VDL Grassfed Delivery (Sat. 5/27)

by JJ Christopher in Event | Leave a comment

VDLVDL GrassFed will be making a GrassFed Beef, Pastured Pork, and Pastured Chicken delivery to CrossFit gyms across Chicago on next Saturday, May 27.

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 Tuesday, May 23.

Prices with descriptions can be found at the bottom of this post. Once our order has been placed, you will be notified of the final cost (prices are approximate and dependent on final weight). Delivery will be made around approximately 11:00 am.

https://docs.google.com/spreadsheets/d/1BxjRc2j3-ngze7F7O9gAsaffpLj7ne5w8szREW7mF4s/edit?usp=sharing

*** Packages *** (10% package discount, 15% for first time orders)

First Taste Package – $58.50, first timer rate: $55.00 (a $65.00 value)

    • 3 lbs ground beef
    • 1 lb stew meat
    • 2 lbs steak (t-bone or sirloin, depending on availability)
    • 1 lb bacon
    • 1 lb pork breakfast sausage

Nutrition Challenge Package – $82.00, first timer rate: $78.60 (an $92.50 value)

    • 3 lbs beef roast
    • 5 lbs ground beef
    • 1 package beef brats (may receive 2 lbs stew meat depending on availability)
    • 1 package boneless chicken breast
    • 1 package paleo snack sticks

Pork Chops Package – $64.50, first timer rate: $62.00 (a $71.70 value)

    • 2 lbs pork chops
    • 5 lbs ground beef
    • 1 bacon (uncured)
    • 1 package Tim’s brats
    • 1 paleo snack sticks

Steak Package – $75.30, first timer rate: $71.15 (a $83.50 value)

    • 2 lbs t-bone or sirloin steak (depending on availability)
    • 5 lbs ground beef
    • 1 bacon (uncured)
    • 1 package Tim’s brats
    • 1 paleo snack sticks

Other First Time Order Discount:

    • first time buyers receive a 10% discount for orders of $100 or more (packages do not count toward the $100)

GrassFed Beef

Mixed share of beef (10-15 lbs @ $7.39/lb, $75.00-$115.00) consisting of:

    • six packages of hamburger (~1.0 lbs each)
    • high-end steak (t-bone or sirloin) (2.5-3.5 lbs average)
    • stew meat (2.0 lbs)
    • one roast (~3 lbs average)

Hamburger share of beef (~12.0 lbs @ $6.39/lb, ~$76.68) consisting of:

    • 12 packages of hamburger (~1.0 lbs each)

Ground Beef ($6.89/lb) – 1 lb package

Roast ($7.39/lb) – 2-5 lb packages

Steak

    • t-bone ($11.59/lb)
    • sirloin ($11.49/lb)
    • ribeye ($12.29/lb)
    • tenderloin ($14.99/lb)

Beef Stew Meat ($7.39/lb) – 1 lb package

Beef Snack Sticks ($4.00) – 8 oz package

Tim’s Paleo Snack Sticks ($7.50) – 8 oz package, nothing but beef, salt, pepper, and smoke

Paleo Beef Jerky ($20.00) – 8 oz package

Bacon Grill Burgers ($7.99/lb) – ground beef with bacon ground in. about 20% bacon. patties ready for grilling. 3 to a pound.

Ground Beef Patties ($5.00/lb) – 3 to a pound

Beef Sirloin Bratwurst ($9.89/lb) – 1.5 lb package

Beef Ribs ($6.79/lb) – ~2 lbs/package

Beef Brisket ($7.79/lb) – 3-8 lbs

Beef Wieners ($13.89/lb) – ~1 lb package

Beef Liver ($4.29/lb)

Beef Heart or Tongue ($7.09/lb)

Beef Oxtail ($4.89/lb)

Beef Bones, Marrow ($4.25/lb) – about 5 inches long, cut length-wise

Beef Bones, Joint (for bone broth) ($3.85/lb)

Pastured Pork

Bacon ($8.99/lb) – regular thick-cut bacon (uncured – NO NITRATES)

Pork Roast ($4.69/lb) – 2-5 lb package

Pork Sausage aka breakfast/spiced sausage ($4.99/lb) – 1 lb chub (slicing it into patties is an easy option)

Tim’s Pork Bratwurst ($5.99/lb) – the absolute best brats in the entire physical universe

Pork Garden Brats ($5.99/lb) – with broccoli, mushrooms, green peppers, onions already inside

Pork Chops ($5.49/lb) – usually 3/package, about 1.5 lbs/package

Bacon, Boston ($6.39/lb) – made from the boston butt part of the pig (uncured) (ed: I dunno what that means but if I recall, it’s delicious!)

Bacon, Canadian ($6.99/lb) – made from the pork loin (uncured)

Bacon, Chicago Style ($6.99/lb) – grassfed beef and pork combined (uncured)

Beef Brisket Bacon ($8.19/lb) – made from grassfed beef brisket (uncured)

Seasoned Pork ($5.49/lb) – no nitrates at all. slightly different recipe than bacon.

Ham ($4.59/lb) – 3-6 lbs

Ham Steak ($4.69/lb) – slice of ham about 3/4 inch thick

Ground Pork (no spices) ($4.49/lb)

Pork Steak ($4.25/lb) – two steaks/package

Pork Ribs ($5.19/lb) – 2-5 lbs/package

Pork Neck Bones ($3.09/lb) – recipe for excellent bone broth is on the VDL FaceBook page

Pastured Chicken

Boneless Chicken Breasts ($8.99/lb) – skinless, large, juicy. 2 breasts/package, ~1.5 lbs/package

Chicken, Whole ($5.19/lb) – 3-5 lbs each

Chicken Breasts, bone-in ($7.49/lb) – 2 breasts/package, ~1.5 lbs/package

Chicken Wings ($5.09/lb) – ~3 lbs/package

Chicken Thighs ($5.39/lb) – ~3 lbs/package

Chicken Legs ($5.29/lb) – ~3 lbs/package

Chicken Leg Quarters ($5.29/lb) – ~3 lbs/package, a leg with thigh attached

New Items

50/50 Honey Ham GrassFed Beef/Pastured Pork Snack Sticks ($6.55) – nothing but beef, pork, salt, honey, sweet dairy whey, and smoke, 8 oz package

2017.05.18

by JJ Christopher in WOD | Leave a comment

DSC07537

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

14 min. EMOM

    • odd min: 4-8 handstand push-ups
    • even min: 6-10 toes-to-bar OR 2-4 bar muscle-ups

 

Conditioning:

Murph Training 2017.07

5 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)

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

    • 2-3×12 (1010 tempo)

dumbbell curls+dumbbell forearm curls

    • 3×10 (1010 tempo)

superset: GHD back extensions & GHD sit-ups

    • 3×8 (2020 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 4 min. for 4 rounds

    • 40 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.05.17

by JJ Christopher in WOD | Leave a comment

DSC07520

Don’t Forget:

Join us for the second of FIVE skill-building clinics in our brand new Skills Series 2017 TONIGHT at 7 pm!

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

back squat

2 waves

    • 1×6 (20X2 tempo)
    • 1×5 (20X2 tempo)
    • 1×4 (20X2 tempo)

– one work set every 3 min.

– 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 sec.

 

Conditioning:

600m run

30 box jump step-downs (24/20)

60 presses (45/35)

30 box jump step-downs (24/20)

600m 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)

multi-jumps

    • 10×3 (rest 20 sec.)

Pendlay rows

    • 6×5 (10X0 tempo)

– one work set every 2 min.

– heavier than last week

reverse flyes

    • 3×8 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

4 rounds

    • 3 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.05.16

by JJ Christopher in WOD | Leave a comment

DSC07483

Don’t Forget:

Join us for the second of FIVE skill-building clinics in our brand new Skills Series 2017 TOMORROW Wednesday, May 17th at 7 pm!

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

deadlift

    • 2×5 (3111 tempo)
    • 2×3 (3111 tempo)
    • 2×2 (3111 tempo)

– one work set every 3 min.

– 5 reps: 77.5-82.5% 1 RM

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

 

Conditioning:

2 rounds

6 min. AMRAP

        • 3 hang power cleans (165/105)
        • 5 burpees
        • 7 chest-to-bar pull-ups

– rest 10 sec. between rounds within the AMRAP

– rest 3 min. between each 6 min. AMRAP

 

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)

rack pulls (from pads)

    • 2-3×3-4 (use final deadlift weight)

close-grip bench press

    • 2 waves: 1×6, 1×5, 1×4 (20×1 tempo)

– one work set every 3 min.

– second wave heavier than the first

FLR (optional: on rings)

    • accumulate 5 min. in as few sets and as quickly as possible

 

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!

2017.05.15

by JJ Christopher in WOD | Leave a comment

DSC07482

Don’t Forget:

Join us for the second of FIVE skill-building clinics in our brand new Skills Series 2017 THIS Wednesday, May 17th at 7 pm!

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

push press

    • 5-6×4-6 (10X2 tempo)

– one work set every 3 min.

– 4 reps: 80-85% 1 RM

– 6 reps: 72.5-77.5% 1 RM

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

    • 4-5×6-8 (1010 tempo)

OR

unbroken muscle-ups

    • 4-5×3-5

 

Conditioning:

50 wall balls (20/14)

25 toes-to-bar

40 wall balls (20/14)

20 toes-to-bar

30 wall balls (20/14)

15 toes-to-bar

– 13 min. 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)

push jerk

    • 4-5×2 (start at final push press weight)

muscle-up transitions

    • 5×5

superset: GHD back extensions & GHD sit-ups

    • 3×8 (2020 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 4 min. for 3 rounds

    • 40 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.05.14

by JJ Christopher in WOD | Leave a comment

Closed in observance of Mother’s Day.

Call your mom.

Olympic Weightlifting: canceled today

Open Gym: canceled today

Strength programming for the week of 5/15/17 – 5/20/17:

Monday 5/15/17

push press

    • 5-6×4-6 (10X2 tempo), one work set every 3 min.

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

    • 4-5×6-8 (1010 tempo)

OR

unbroken muscle-ups

    • 4-5×3-5

Tuesday 5/16/17

deadlift

    • 2×5, 3, 2 (3111 tempo), one work set every 3 min.

Wednesday 5/17/17

back squat

    • 2 waves: 1×6, 5, 4 (20X2 tempo), one work set every 3 min. (second wave heavier than the first)

front-rack holds

    • 3-5×10 sec.

Thursday 5/18/17

14 min. EMOM

    • odd min.: 4-8 handstand push-ups
    • even min.: 6-10 toes-to-bar (sub: 2-4 bar muscle-ups)

Friday 5/19/17

power snatch

    • 1 RM

overhead squat

    • 1 RM

Saturday 5/20/17

    • metcon only
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