Open Box

by admin in WOD | 7 Comments

Sign up for our Olympic Weightlifting Clinics (4/19-4/21) with Tim Rawlings and Olympian Oleg Kechko

Friday, April 19 @ 6:30: 0 spots left

Saturday, April 20 @ 12 pm: 1 spot left

Sunday, April 21 @ 12 pm: 5 spots left

After today, price per session increases to $85 (up from $75).

Open Box: 11 am – 2 pm

I cleaned the gym yesterday. Come make it gross again, smellies.

 

Also, my baseball season is about to begin. Does anyone want to play catch with me tomorrow? I’m going to be an unapologetic snob here….if you don’t know how to throw a baseball or have never played at the high school varsity level or beyond then just come work out. Ain’t nobody got time for that. Otherwise, bring your glove. I have extras if you don’t have one anymore.

Friends

by admin in WOD | 2 Comments

Sign up for our Olympic Weightlifting Clinics (4/19-4/21) with Tim Rawlings and Olympian Oleg Kechko

Friday, April 19 @ 6:30: 1 spot left

Saturday, April 20 @ 12 pm: 1 spot left

Sunday, April 21 @ 12 pm: 5 spots left

After Sunday, price per session increases to $85 (up from $75).

Conditioning:

With a partner, divide however you like

    • 50 back squats (135/95)
    • 40 pull-ups
    • 30 shoulder-to-overhead (135/95)
    • 50 front squats (95/65)
    • 40 pull-ups
    • 30 shoulder-to-overhead (95/65)
    • 50 overhead squats (75/55)
    • 40 pull-ups
    • 30 shoulder-to-overhead (75/55)

– non-working partner performs five burpees then rests

 

Post time to comments.

Quantwenties

by admin in WOD | 6 Comments

Strength:

Alternating a) and b) work sets

a) deadlift

    • 1×5 @ 75% 1 RM
    • 1×4 @ 80% 1 RM
    • 1×3 @ 85% 1 RM
    • 1×2 @ 90% 1 RM
    • 1×1 @ 95% 1 RM

b) push press

    • 5×3 heaviest possible

– warm up both the deadlift and push press concurrently such that you are ready to begin the first work set of each, one after the other (i.e. a then b, a then b, etc)

– compare to 3/1/2013

 

Conditioning:

15 min. AMRAP

    • 20 double-unders
    • 20 air squats
    • 20 push-ups
    • 20 toes-to-bar

 

Post metcon score to comments.

Smang It–smash it and bang it

by admin in WOD | 11 Comments

Sign up for our Olympic Weightlifting Clinics (4/19-4/21) with Tim Rawlings and Olympian Oleg Kechko

Friday, April 19 @ 6:30: 3 spots left

Saturday, April 20 @ 12 pm: 3 spots left

Sunday, April 21 @ 12 pm: 6 spots left

As you can see, these classes are filling up fast! Sign up now so that we can add in additional sessions in the early afternoon on Saturday or Sunday if necessary AND before prices go up after Sunday.

Strength:

work up to a heavy single clean

 

Conditioning:

3 rounds

    • 5 dead hang pull-ups (or hardest scale possible)
    • 10 kettlebell sumo deadlift high-pulls (53/35)
    • 15 box jumps (24/20)
    • 20 ab-mat sit-ups

– this is a sprint and should be treated as such. not much pacing to be done here so blast right through it.

 

Post clean weight and metcon time to comments.

Whatcha squat, brah?

by admin in WOD | 12 Comments

Are any of our members tax accountants? Gym (and personal) taxes need to be done and I would gladly trade services!

Recommendations accepted also! (but not for service trades 😉 )

email me at jj@divisionstcrossfit.com

2013 CrossFit Games Open Intra-box competition scores are updated:

https://docs.google.com/spreadsheet/ccc?key=0AkcSdU-UpxfVdEZ0Rk9pbmVaUVpVMmJPN0ZZbVhpWUE#gid=0

Check your scores to make sure I have all of them and that they are correct. If you have missed a WOD or two, you have until this Sunday’s Open Box to make them up! So get in here this weekend to do so.

If you don’t see your name on this list, it’s simply because you may have only done one or two of the WODs or didn’t initially sign up to be included. You can still be a part of the final rankings though – just make sure you get in all of the WODs. Let me know if this is you!

Strength:

1 RM back squat

 

Conditioning:

“Elizabeth”

21-15-9

    • cleans (135/95)
    • ring dips

– cleans, not power cleans

– full depth and extension on the dips

– if you don’t hit the full range of motion, you did not Rx. be honest with yourself. don’t cheat yourself.

 

Check-out:

Tabata assorted planks

 

Post 1 RM back squat weight and metcon time to comments.

Wall Walk It Out

by admin in WOD | 3 Comments

Sign up for our Olympic Weightlifting Clinics (4/19-4/21) with Tim Rawlings and Olympian Oleg Kechko

Friday, April 19 @ 6:30: 3 spots left

Saturday, April 20 @ 12 pm: 4 spots left

Sunday, April 21 @ 12 pm: 6 spots left

As you can see, these classes are filling up fast! Sign up now so that we can add in additional sessions in the early afternoon on Saturday or Sunday if necessary.

Strength:

front squat

    • 2×5 @ 75% 1 RM
    • 1×5 @ 80% 1 RM
    • 1×3 @ 85% 1 RM
    • 1×3 @ 90% 1 RM

 

Conditioning:

14 min. AMRAP

    • 1x wall walks
    • 5 thrusters (95/65)
    • 10x double-unders

– where x is the round number, so 1 wall walk and 10 DUs in your first round, 2 wall walks and 20 DUs in your second round, etc. etc.

– 5 thrusters will be performed every round

 

Post AMRAP score to comments.

DSCF T-Shirt Final Pre-Order Numbers

by admin in Announcement | 4 Comments

T-shirt quantities have been submitted to the printer. Check the numbers and sizes below so that I can ensure that I am reserving the correct t-shirts for you.

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Pre-Order Quantities (Men)

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Pre-Order Quantities (Women)

Gettin Back to Business

by admin in WOD | 6 Comments

Sign up for our Olympic Weightlifting Clinics (4/19-4/21) with Tim Rawlings and Olympian Oleg Kechko

The DSCF Leaderboard has been updated. Check it out, yo.

Strength:

work up to a heavy single snatch

 

Conditioning:

4 rounds

    • 500m row
    • 11 kettlebell cleans to overhead (r) (53/35)
    • 15 air squats
    • 11 kettlebell cleans to overhead (l) (53/35)
    • 15 air squats
    • 11 kettlebell swings (53/35)

 

Post metcon time to comments.

Open Box

by admin in WOD | 1 Comment

Open Box: 11 am – 2 pm

 

Submit your 13.5 scores for validation!

My Pet Rock

by admin in WOD | Comments Off on My Pet Rock

DSCF t-shirts

– sample size t-shirts are HERE. there is a S, M, L, and XL in both men’s and women’s cuts.

– order numbers will be finalized by the end of Open Box on Sunday so get in here today or tomorrow to try them out if you have concerns over the sizes.

Oly Clinics

– these classes will be highly individualized and run by an ACTUAL Olympic competitor. this is truly a unique opportunity, exclusive to Division St. CrossFit members ONLY. sign up NOW.

Strength/Technique:

bear  complex

    • power clean, front squat, push press, back squat, push press

 

Conditioning:

“My Pet Rock”

3 rounds

    • 5 bear complexes (95/65)
      • power clean, front squat, push press, back squat, push press
    • 20 pull-ups
    • 40 push-ups
    • 400m run or row

The “pet rocks” are kettlebells (1.5pd/1pd). One partner holds the pet rock while the other does the exercise. You may switch when necessary, but they must not touch the ground. Pets hate to be left alone or, worse yet, dropped. If the pets are dropped or set down on the ground each partner must add 5 reps to the exercise they are doing.

 

Post metcon time to comments.