mini Murph

by admin in WOD | 1 Comment

Wish us luck at Murph Day 2013 at Windy City CrossFit today!

Strength:

front squat

    • 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

 

Conditioning:

mini “Murph” (30 min. cap)

800m run

10 rounds of Cindy

    • 5 pull-ups
    • 10 push-ups
    • 15 air squats

800m run

 

Post metcon time to comments. Congratulate the DSCFers who survived doing double what you did.

Murph Day Eve

by admin in WOD | 4 Comments

Tomorrow is Murph Day 2013 at Windy City CrossFit. For those participating, I suggest some light stretching and mobility work today in preparation for tomorrow. While you’re getting yourself worked out, here are some strategies to think about using for the meat of the WOD (100 pull-ups, 200 push-ups, 300 air squats divided however you like):

    • 5 pull-ups, 10 push-ups, 15 air squats (“20 rounds of Cindy”)
      • This is the classic Murph strategy. It’s a good way to keep track of what you’re doing and is something familiar (if you’ve done Cindy before). The majority of people will be doing this.
        • 20 rounds, 59 transitions (20 pull-up band transitions)
    • 3, 6, 9 for 33 rounds then 1, 2, 3 in the 34th round
      • If you are weak with push-ups, this might be a good strategy and is something I am considering doing. If you struggle with hitting your lactic acid threshold (the burrrrrrrn) early, this might be wise because it should keep your muscles clear for longer. If you are using bands for pull-ups or scaling in any other way, this may not be a great idea; the number of transitions getting in and out of the bands will add up. And because of the use of bands, you may not have as much of a need to decrease the amount of pull-ups per set.
        • 34 rounds, 101 transitions (34 pull-up band transitions)
    • 5, 5, 15, 5 for 20 rounds
      • This is similar to 20 rounds of Cindy except you are splitting up the number of push-ups into two separate sets. Again, this is something I am considering because I am weak with push-ups. This keeps the number of rounds down but increases the frequency of transitions.
        • 20 rounds, 79 transitions (20 pull-up band transitions)
    • 3, 3, 9, 3 for 33 rounds then 1, 2, 3 in the 34th round
      • This is a combination of the previous two strategies. I actually haven’t heard of anyone doing this but it makes logical sense that it could be used. If you are quick with transitions, this could be helpful. This might favor those those who have a good motor/good lungs but who get muscularly fatigued quickly. If you are good at burpees this might be good for you because you will essentially be doing burpees very quickly when getting up and down for push-ups.
        • 34 rounds, 135 transitions (34 pull-up band transitions)
    • other
      • I have heard of people knocking out as many air squats as they can when coming in from the opening mile. This would end up keeping the number of pull-ups, push-ups, and air squats more equal after that first air squat set. If you hate air squats and don’t struggle with push-ups at all then this might be a good tactic.
      • If you don’t have a problem with any of these movements then split the movements up into big sets however you like to decrease the number of transitions.

Make sure you arrive at the gym by 9 am tomorrow. We can coordinate rides or split cabs at that point. Don’t forget water, cash, and a towel for your hands and face while hitting the metcon. You’ll be up and down on the pull-up bars and while there will be chalk, you’ll want to make sure your hands are dry.

And if you can’t count or easily forget how to count during workouts (ahem….Do Division Street Fest….ahem), bring something to tally your rounds – rubberbands around your wrist, poker chips, scratch paper, a small whiteboard, whatever.

Strength:

snatch

    • 3×3 @ 65% 1 RM
    • 3×3 @ 70% 1 RM

 

Conditioning:

4 rounds

    • 20 kettlebell swings (53/35)
    • 20 double-unders
    • 20 overhead walking lunges (45/25)
    • 200m run

 

Post metcon time to comments.

Trial CrossFit Class Cancellation This Weekend

by admin in Announcement | Comments Off on Trial CrossFit Class Cancellation This Weekend

Please note:

There will be no free trial CrossFit class this Saturday, June 8th at 9 am due to a special event we are attending. We apologize for any inconvenience but will be hosting the same class the following weekend on Saturday, June 15th at the same time.

Hope to see you then!

 

In the meantime, feel free to take a closer look at our required introductory On-Ramp program, our membership options, schedule, and our Frequently Asked Questions page:

http://www.divisionstcrossfit.com/get-started/

http://www.divisionstcrossfit.com/memberships/

http://www.divisionstcrossfit.com/class-schedule/

http://www.divisionstcrossfit.com/faq/

SUMO

by admin in WOD | 7 Comments

The following people are doing Murph at Windy City CrossFit on Saturday:

    • Moosah R.
    • Allison D.
    • Jo L.
    • Michaelia F.
    • Amanda M.
    • Jon K.
    • Jenna J.
    • Dave T.
    • Tessa P.
    • Jessica M.
    • Sam C.
    • Jen H.

If anyone plans on driving and has room, please post to the comments so that we can see how many seats we have available. Additionally, please post to the comments if you need a ride. We’ll figure out who goes in which car on the spot.

We will meet at 9 am at the gym and leave ASAP.

Strength:

sumo deadlift

    • 3 RM

 

Conditioning:

15 min. AMRAP

    • 5 HSPU
    • 10 pull-ups
    • 15 front squats (95/65)
    • 20 box jumps (24/20)
    • 250m row

 

Post metcon score to comments.

by admin in Uncategorized | 7 Comments

photo

Go ahead and switch your style up

by admin in WOD | 1 Comment

Announcement:

Starting this week, Jess will be moving to Fridays to coach the 5:30 and 6:30 pm classes through the week of August 1. I’ll be taking her Thursday night classes. Plan accordingly.

sign up for Murph Day 2013 @ Windy City CrossFit (6/8/2013)

sign up for The Galt Games @ Atlas CrossFit (6/22/2013 & 6/23/2013)

Strength:

overhead squat

    • 5×5 @ 80% 1 RM

 

Conditioning:

3 rounds (25 min. cap)

    • 10 power cleans (115/85)
    • 20 wall balls (20/14)
    • 30 kettlebell swings (53/35)
    • 40 ab-mat sit-ups
    • 50 double-unders

 

Post metcon time to comments.

WOD Book Reorganization

by admin in Announcement | 4 Comments

Hey all, your WOD notebooks have been organized into five piles by last name with labels underneath regarding which letters that pile includes:

A-C
D-G
H-L
M-Q
R-Z

 

If you can’t find your book in your assigned pile, your notebook has likely been put into WOD book purgatory (located in two of the bottom cubbies). No offense if you find yours there….I either made a mistake (which I’m prone to do) or we just haven’t seen you in awhile. Either way, let’s do something about that!!!

 

Hope this helps!

May 2013 PRs

by admin in PRs | Comments Off on May 2013 PRs

DSC03441
Allison D.

    • front squat 130

David H.

    • front squat 170

Doug M.

    • front squat 185

Eric F.

    • deadlift 225

Frank L.

    • bar muscle-up 1
    • front squat 195
    • push press 155

Jack C.

    • unbroken double-unders 6

Jenna J.

    • deadlift 195
    • front squat 125
    • unbroken double-unders 5

Jeremy B.

    • deadlift 400

Jessica M.

    • back squat 135
    • deadlift 170
    • Romanian deadlift 195

JJ C.

    • deadlift 415

Joey V.

    • overhead squat 250

Johanna L.

    • unbroken double-unders 10

Jon K.

    • front squat 245
    • unbroken double-unders 41

Jupe S.

    • deadlift 350
    • Shankle Complex 220

Kyle D.

    • bench press 205
    • deadlift 250
    • front squat 185

Megan M.

    • front squat 150
    • unbroken double-unders 75

Sam C.

    • back squat 285
    • clean 215
    • clean and jerk 210
    • front squat 255
    • overhead squat 175
    • press 155
    • push press 205
    • unbroken double-unders 76

Terra T.

    • clean and jerk 105
    • front squat 145

Pull it, push it

by admin in WOD | 1 Comment

sign up for Murph Day 2013 @ Windy City CrossFit (6/8/2013)

sign up for The Galt Games @ Atlas CrossFit (6/22/2013 & 6/23/2013)

Strength:

back squat

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

 

Conditioning:

21-15-9

    • 400m run
    • pull-ups
    • jerks (95/65)

– 21/15/9 rep scheme applies only to the pull-ups/jerks, obvi

 

Post metcon time to comments.

Bearly There

by admin in WOD | 3 Comments

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013) by the end of the day TODAY

sign up for Murph Day 2013 @ Windy City CrossFit (6/8/2013)

sign up for The Galt Games @ Atlas CrossFit (6/22/2013 & 6/23/2013)

Strength:

“Bear Complex”

5 rounds of 7 reps of the following, in order, without setting down the bar

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

– compare to 9/26/2012 & 12/19/2012

 

Conditioning:

4 rounds, to be performed as fast as possible

    • 250m row
    • 30 air squats
    • 20 ab-mat sit-ups
    • 10 push-ups

 

Post max Bear Complex weight and metcon time to comments.