Open Box

by admin in WOD | Leave a comment

You know the drill….get in here between 11 am and 2 pm for some Open Box action.

China is beating us

by admin in WOD | 3 Comments

oh no he d’int

VDL Grassfed Beef Order (TODAY @ 9 am)

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

2013 Athena Classic (April 20)

2013 Tough Mudder (May 18)

Strength:

20 min. to establish a heavy position-1 hang snatch

    • wear some sweatpants

 

Conditioning:

30s on/30s off for 16 min. AMRAP

rotate between the following stations

    • max effort (ME) wall balls (20/14)
    • ME ab-mat sit-ups
    • ME russian kb swings (53/35)
    • ME burpees

– count total reps throughout the metcon

 

Post 2-position snatch weight and metcon score to comments.

You Can’t Front On This

by admin in WOD | 4 Comments

VDL Grassfed Beef Order (TOMORROW)

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

2013 Athena Classic (April 20)

2013 Tough Mudder (May 18)

Strength:

front squat

    • 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

– do NOT exceed these percentages

 

Conditioning:

3 rounds

    • 6 jerks (155/115)
    • 30 double-unders
    • 12 toes-to-bar

 

Post metcon time to comments.

Finalizing the VDL Grassfed Beef Order

by admin in Announcement | Leave a comment

Hey crew,

I just got an email last night about the VDL grassfed beef delivery. They are coming down this Saturday at 9am to drop off the meat. Apparently, supplies are limited these days (I can attest to this – the other day Chipotle had a sign up about having to use “conventionally” raised beef for the time being). The following is what is available:

    • 8 mixed shares
      • consisting of 6 pounds of hamburger, ~3.5 pounds of roast, and ~3.5 pounds of steak
      • share sizes vary between 11 and 15 pounds apiece
      • $5.80/lb
      • share costs vary between $64 and $87
    • 15 all-hamburger shares
      • consisting of 12.5 pounds of 99% lean hamburger split into 11 packages just over one pound apiece
      • $5.40/lb
      • most shares cost about $67.50

The following 9 (nine!) people are signed up for mixed shares:

    • Brandon Arnold
    • Richard Bray
    • Tim Scheetz
    • Sam Corbo
    • Colin Tinley
    • Michaelia Fosses
    • Matt Hayes
    • Tom Pierce
    • Sophia Kamberos

I have already taken myself off this list but we will either need someone to volunteer to drop their mixed share request or the last person to sign up for one is just SOL. Additionally, those who requested parts of mixed shares will not be able to be accommodated. Sorry guys! It is what it is.

 

14 all-hamburger shares are still available though (I’ll be snagging one of those!) so let me know if you’d like one of those too or are one of the people above who would like to switch from a mixed share to an all-hamburger share.

 

PLEASE come by the gym at 9 am on Saturday to claim your meat. The shares will be distributed on a first come, first serve basis so whoever is there first will get to pick the size share they want. If you are on the list above you have already committed to a share so if you are last to arrive, you get whatever the last share is. Again, I apologize. It is what it is. Shares will be available for pick-up until 11 am Saturday and then again on Sunday during Open Box hours between 11 and 2.

 

Thanks!!! and MEAT

1 RM OHS

by admin in WOD | 5 Comments

VDL Grassfed Beef Order (February 23) – THIS SATURDAY! MORE DETAILS TO COME LATER TODAY TO FINALIZE THIS ORDER

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

2013 Athena Classic (April 20)

2013 Tough Mudder (May 18)

Strength:

1 RM overhead squat

    • 25 min. to establish a 1 rep maximum

 

Conditioning:

21-15-9

    • kb cleans (right) (53/35)
    • kb cleans (left) (53/35)
    • thrusters (95/65)

compare to 1/16/13

 

Post 1 RM OHS weight and metcon time to comments.

Exercise

by admin in WOD | 2 Comments

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

VDL Grassfed Beef Order (March 16)

2013 Athena Classic (April 20)

2013 Tough Mudder (May 18)

Strength:

deadlift

    • 1×5 @ 70% 1 RM
    • 1×4 @ 75% 1 RM
    • 1×3 @ 80% 1 RM
    • 1×2 @ 85% 1 RM
    • 1×1 @ 90% 1 RM

– max ring dips between deadlift sets

 

Conditioning:

12 min. AMRAP

    • 5 pull-ups
    • 10 push-ups
    • 15 box jumps (24/20)
    • 100m row

– have a goal in mind for this metcon. a third of your most recent Cindy score would be a good place to start!

 

Post AMRAP score to comments.

Clean PDA

by admin in WOD | 5 Comments

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

Beef (March 16)

Mud (May 18)

Strength:

25 min. to work up to a heavy single hang clean

 

Conditioning:

4 rounds

    • 10 push presses (115/85)
    • 15 double-unders
    • 20 air squats

– 3 burpees on the minute, every minute, at the end of each minute

 

Post hang clean weight and metcon time to comments.

Coach Jess on: The CF Games Open (part 2)

by admin in Coach's Tips | Leave a comment

Have you signed up for the 2013 CrossFit Games Open yet? Have you AT LEAST signed up for DSCF’s intra-box competition?? If not, what are you waiting for???

Coach Jess has this to say about being a part of this event, to which I wholeheartedly agree. Have a read:

SIGN UP FOR THE OPENS……IT IS FOR EVERYONE!!!!
 
You keep hearing a buzz about it but still you wonder….what exactly are the OPENS?

It’s CrossFit just as we do everyday at Division St. CrossFit so you CAN do this! Only thing is we’re recording ONE WOD a week and keeping tally for five weeks for an overall ranking worldwide and within DSCF. Each week EVERY person in the world has the opportunity to do the same WOD and submit their scores to see how they stack up against people from around the world! It is the first stage in a three-stage test of fitness that leads up to the CrossFit Games (the Olympics of CF…test to find the Fittest man and woman on Earth). Have you turned on ESPN in the past six months?

In the OPENS everyone is invited to compete from all over the world. Each week (on Wednesdays starting March 6th, 2013) a WOD will be announced and everyone in the world who signs up does this WOD. DSCF is a participating box that will validate your performance. We encourage you to sign-up online officially https://games.crossfit.com/mygames/login.php and compete if you’re going to do the WODs as prescribed/Rx. You can compete and will be ranked until you can no longer complete even just one rep Rx.

 

Even if you’re not sure if you’ll be able to do them Rx….TRY!  You can always do as many of the WODs Rx’d and then scale when needed.

 

Sign up here https://games.crossfit.com/mygames/login.php and make sure to add Division St. CrossFit as your Affiliate AND your Team. The cost is only $20 to sign up. You won’t regret it! DSCF is going to program the WODs each week so you’ll be doing them anyway. You’ll be disappointed to not be a part of it, just ask anyone who did it last year!

 

For those of you who are unsure about “competing” or your capabilities….this is for you as well! It doesn’t matter if this is your first week, first month, first year of CrossFit…everyone should do it! You all signed up for CrossFit for a reason, right?…you want to challenge yourself, compare and be inspired. This is it. Besides, CrossFit is learning to be comfortable while being uncomfortable, right? How is this different? Do something out of your comfort zone. Embrace the unknown!

 

DSCF wants the OPENS to be as inclusive as possible and we believe every level should be able to compete with one another so we’re offering NOVICE and INTERMEDIATE levels within DSCF. This means, each Wednesday the OPENS WOD is announced Rx/prescribed. We then take that WOD and make two scaled versions of it…..Novice and Intermediate. You will have signed up as either Novice, Intermediate, or Rx Level. You do the WOD at the level you are and compete against everyone else who signed up at your level.

 

Example: last year WOD #1 was a 7 minute AMRAP (as many rounds as possible) of Burpees. THIS is all inclusive and no scaling was needed, everyone did as many burpees as possible in 7 minutes. You STILL competed against your division though and were ranked amongst those people within your level/division (Novice, Intermediate, Rx). However, you could still compare your scores to others in the remaining divisions.

 

Another example of actual scaling for the different levels.

In 2011, the WOD #1 was
Rx:  10 min AMRAP
30 Double-Unders
15 Snatches (or ground-to-overhead) (75# men / 55# women)
This was the official Rx WOD announced.  Anyone who wanted to do Rx did the WOD as stated above.

 

For DSCF Intermediate and Novice levels this WOD could be scaled as:

Intermediate:  10 min AMRAP
15 Double-Unders
15 snatches (55# men / 45# women)
Novice:  10 min AMRAP
30 Single-Unders
15 snatches (45# men / 35# women)

 

You have two options….

1.)  Sign-up ON-LINE officially…this is for everyone Rx and not Rx. Even if you have to scale you can still post scores online. The first few WODs they typically make so any level can do it. (No promises, but that’s what happened last two years) You can still declare Intermediate or Novice within the DSCF in-house competition, though.  If you sign-up online you’re automatically included in the in-house competition…just make sure to tell JJ what level you’re competing at.

 

2.)  Sign-up for the DSCF competition only. This is for any level, Novice – Intermediate – Rx. You will do each week’s WOD for five weeks and have your results tracked and posted and be eligible for PRIZES (editor’s note: possibly 😉 ) at the end of the five weeks!!

 

Sign up for this…no better way to be accountable for the next five weeks than like this!

Here we go, test dummies

by admin in WOD | 7 Comments

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

Beef (March 16)

Mud (May 18)

Strength:

back squat

    • 2×5 @ 70% 1 RM
    • 1×5 @ 75% 1 RM
    • 1×3 @ 80% 1 RM
    • 1×3 @ 85% 1 RM

max HSPUs between work sets

 

Conditioning:

4 rounds

    • 15 kb swings (53/35)
    • 25 ab-mat sit-ups
    • 15 pull-ups
    • 250m row

 

Post metcon time to comments.

Open Box

by admin in WOD | Leave a comment

Open box: 11 am – 2 pm