TGIFrowday

by JJ Christopher in WOD | 8 Comments

Check out this infographic above….it’s not posted to make you feel bad about yourself (trust me, NONE of us stack up). Instead, think about this in terms of how important it is to be brutally strong to be good at CrossFit. You all have been great at wanting to work on technique and the lifts. This just underscores that fact. Keep it up D St. crew!

This Saturday, November 10 is the Marine Corps birthday. We will be performing a Hero WOD in honor of the day. Come on out for this WOD and we’ll head out for a group brunch afterward!

 

accumulate 30 HSPUs

 

WOD:

500m row

21-15-9

    • push-ups
    • box jumps (24/20)

1000m row

21-15-9

    • ab-mat sit-ups
    • wall balls (20/14)

500m row

 

Check-out: 3×20 glute bridges

 

Post time to comments.

C&J Breakdown

by JJ Christopher in WOD | 8 Comments

Jay J. and Brian S. gettin up for their toes to bar!

 

This Saturday, November 10 is the Marine Corps birthday. We will be performing a Hero WOD in honor of the day. Come on out for this WOD and we’ll head out for a group brunch afterward!

rowing technique practice

 

WOD:

4 rounds

    • 2 dead hang C2B pull-ups
    • 4 push presses (115/85)
    • 8 hang power cleans (115/85)
    • 16 front squats (115/85)
    • 32 double-unders

 

Post time and weights to comments.

You Asked For It!

by JJ Christopher in WOD | 11 Comments

Coach JJ with US Olympian Kendrick Farris (on the right) over the past weekend at his “Bless the Gym” Oly seminar.

This Saturday, November 10 is the Marine Corps birthday. We will be performing a Hero WOD in honor of the day. Come on out for this WOD and we’ll head out for a group brunch afterward!

By popular demand….

 

1 RM snatch

 

No rowing today as I want us all to focus on snatch technique and establishing a heavy single. Check out the videos I posted last Friday about the snatch. They can now be found on the Articles/Links page.

And since many of our athletes are new to CrossFit, this is a solid blog post which will help put your beginning CrossFit experience into perspective:

Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit

Thrusting EMOMs

by JJ Christopher in WOD | 7 Comments

Moosah R. getting his kipping pull-ups down!

This Saturday, November 10 is the Marine Corps birthday. We will be performing a Hero WOD in honor of the day. Come on out for this WOD and we’ll head out for a group brunch afterward!

rowing technique practice

 

WOD:

EMOM for 12 min.

    • in the first minute, as many thrusters (95/65) in 5 seconds, rest 55 seconds
    • in the second minute, as many thrusters in 10 seconds, rest 50 seconds
    • etc.
    • etc.
    • in the last minute, as many thrusters in the full minute

Score is the total number of thrusters.

 

Post your score and worst Haterade toward me for this WOD to the comments. :)

Row, row, row your WOD

by JJ Christopher in WOD | 6 Comments

A big THANK YOU to everyone who volunteered and contributed to this past weekend’s Grand Opening event. It was truly EPIC.

All this week, we’ll be hopping on our brand new Concept2 ergs and learning how to ROW. Warm-ups will begin on these machines and once we learn how to use them properly you will start coming to class early to warm-up on them on your own when they are not in use in that day’s WOD.

 

Warm-up rowing technique

 

WOD:

4 rounds

    • 500m row
    • 7 jerks (135/95)
    • 7 deadlifts (135/95)
    • 7 bar-facing burpees

 

Post time and weight to comments….and how much you LOVE rowing now. 😀

What comes before part-B?

by JJ Christopher in Announcement, Event | Leave a comment

Sophia K. nailing her split jerk during 1 RM clean and jerk day

Strength Training:

5 RM press

 

WOD:

    • 50 air squats
    • 50 push ups
    • 50 toes to bar
    • 50 wall balls (20/14)

20 double-unders after each set of 50

Post time to comments and let’s party!!!

[insert inappropriate description of this WOD]

by JJ Christopher in WOD | 4 Comments

Annie M. and Chandler F. getting ready to start their cleans while Dave L. and Moosah R. admire each other’s toe nail polish. Or something. What the heck are you guys doing?

Don’t forget! Tomorrow is our Grand Opening event. See you there.

Strength/technique training:

1 RM snatch

 

WOD:

15 min AMRAP

    • pull-up
    • snatch @ 60% 1 RM
    • box jump

1 rep of each in the first round, 2 in the second, etc.

 

Record total rounds and weights to comments.

More videos from those strong dudes at California Strength:

Snatch, Part 1, How To, Olympic Weightlifting

Snatch, Part 2, How To, Olympic Weightlifting

Snatch, Part 3, How To, Olympic Weightlifting

Your EMOM goes to college . . .

by JJ Christopher in WOD | 1 Comment

Dave L. getting ready to start his clean and Chandler F. standing up her jerk on 1 RM clean and jerk day!

Also, congratulations to all of you guys….yesterday we had BY FAR the most of our athletes come in to WOD….27!!! Great classes, lots of energy, and solid efforts all day long. Kudos.

 

Strength training:

5×8 (per leg) Bulgarian barbell back split squats

 

WOD:

EMOM for 10 minutes

    • 5 thrusters (95/65)
    • as many med ball ab-mat sit-ups (20/14) in the rest of the minute

Score is total number of med ball ab-mat sit-ups.

 

Record weight and reps to comments.

Where our MONSTERS at?

by JJ Christopher in WOD | 6 Comments

From a true MONSTER himself, Donny Shankle.

1 RM clean and jerk

 

Post 1 RM weights to comments. Let’s see some monster PRs!!!

….oh and happy halloween, my costumed freaks.

 

Check out these videos on the clean via California Strength. California Strength trains many Olympic-caliber weightlifters, pro athletes, and other serious strength athletes. Here Glenn Pendlay, a national-level Olympic weightlifting coach who has also been co-attributed to the re-popularization of the classic 5×5 strength training program, leads us through some helpful tips on developing a strong, efficient clean:

Clean, Part 1, How to, Olympic Weightlifting

Clean, Part 2, How to, Olympic Weightlifting

Clean, Part 3, How to, Olympic Weightlifting

Vegetable Medley

by JJ Christopher in WOD | 5 Comments

Watch out DSCFers….this On-Ramp crew is on their way into our classes!!!

This WOD has got a little bit of everything so let’s start chippin away.

 

WOD:

30 box jumps (24/20)

25 hang power snatches (95/65)*

20 push-ups

15 barbell back lunges (per leg) (95/65)*

10 muscle-ups (sub: 3x pull-ups and dips)

5 HSPUs

5 wall walks

10 pistols (per leg)

15 push presses (95/65)*

20 burpees

25 front squats (95/65)*

30 wall balls (20/14)

*Use the same weight for all barbell movements.

**25 min. cap.

 

Post time or how far you got through to comments.