If CrossFit were easy….

by admin in WOD | 1 Comment

T-shirts – KEEP THESE COMING! I will be reviewing submissions this weekend and working with people next week on some ideas. I will announce when I’ve settled on something(s).

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

Beef (March 16)

Mud (May 18)

Strength:

death by power clean (@ 60% 1 RM clean)

    • one power clean in minute one, two power cleans in minute two, etc.

 

Conditioning:

“Mel”

5 rounds

    • 10 pull-ups
    • 10 burpees
    • 10 push-ups
    • 10 air squats
    • 10 ab-mat sit-ups

 

Post clean weight and metcon time to comments.

5 x 5 Front Squat

by admin in WOD | 1 Comment

T-shirts (February 15)

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

Beef (March 16)

Mud (May 18)

Strength:

5×5 front squat

  • work up to a heavy set of 5 (~80% of your 1 RM) and perform 5 sets of 5
  • rest as necessary between sets

 

Conditioning:

12 min. AMRAP

    • 3n wall balls (20/14)
    • 3n kb cleans (right) (53/35)
    • 3n wall balls (20/14)
    • 3n kb cleans (left) (53/35)
    • 10n DUs

where n is the round number

 

Post front squat weight and metcon rounds to comments.

Love is dead(lift)

by admin in WOD | 10 Comments

T-shirts (February 15)

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

Beef (March 16)

Mud (May 18)

Any of you sad, pathetic, lonely, single people want to meet for a beer at 8:30 pm? You know you’re going to be around for a WOD at either 5:30 or 6:30 already.

Post to comments with a location suggestion if you want in.

Warm-up:

500m row

2 rounds

    • 10 pass-throughs w/ PVC
    • 10 good mornings w/ PVC
    • 10 overhead squats w/ PVC
    • 10 push-ups
    • 10 ring rows

 

Strength:

    • 1×10 @ 50% of 1 RM deadlift
    • 1×8 20% heavier
    • 1×6 15% heavier
    • 1×4 15% heavier
    • 2×3 15% heavier

– max push-ups in between deadlift sets

 

conditioning:

4 rounds

    • 12 push presses (115/85)
    • 12 TTBs
    • 12 box jumps (24/20)

 

Post metcon time to comments.

ACF+DSCF Rowing Seminar

by admin in Event | 12 Comments

0O1C1240

Division St. CrossFit is partnering up with Atlas CrossFit to offer an intensive 2 hour rowing seminar. Get the most out of your training by learning how to perfect your pace and power output for CrossFit metcons. The seminar will be held at Atlas at 12 pm (noon) on Saturday, March 9. Registration is only $20 and is limited to 28 athletes. Sign up here! (you will need to create a separate MindBody profile in their system to register)

 

Let me know in the comments if you register as I do not have access to the seminar roster. Please sign up. Don’t embarrass me. Don’t make it look like I don’t have any friends.

 

ACF+DSCF Rowing Seminar

Saturday, March 9: 12 pm – 2 pm

Atlas CrossFit

1030 N. Larrabee

Cost: $20

Coach Jess on: The CF Games Open

by admin in Coach's Tips | Leave a comment

If you missed what Coach Jess said about competing in the CF Games Open and the DSCF Intra-box Competition, check it out below. She raises some really great points – especially about not letting yourself regret getting in on the fun. We’ll be completing the WODs in class on Thursdays anyway, so there’s no excuse not to join!

And don’t forget to sign up for the intrabox competition AND/OR the CF GAMES OPENS…it is for EVERYONE!
No better way to be accountable for five weeks than this! Here are some reasons you should absolutely do this!

1.) MOTIVATION. Each week for five weeks you’ll be accountable to do a WOD at max effort! Knowing these WODs are coming will give you extra intensity the rest of the week, promise!

2.) INCLUSIVE. The past two years CrossFit has made quite a buzz, this year is going to be 10x that…you’ll regret not being a part of it! The whole world has the opportunity to compete…how awesome will it be to compare your scores to others from boxes around Chicago, other US boxes and internationally… Italy, China, Australia, Africa ..etc!

3.) PROGRAMMED. DSCF is going to program this WOD each week anyway to be done in class so why not make it official and sign up…whether officially online and/or through DSCF intrabox competition!

4.) RESULTS! You have no idea what you’re capable of and we promise you will surprise yourself. The energy over these 5 weeks brings out something extra in everyone, you’ll see!

5.) COMMUNITY. The biggest draw to CrossFit is its community and the DSCF family is amazing. And this is everyone’s favorite time to bond together and support one another and make eachother better.

6.) INSPIRATION. Do you enjoy watching firebreathers? There will be amazing performances by more experienced crossfitters AND new crossfitters that will make you shout, jump, celebrate, cry…you name it. You will be inspired and motivated by some stand-up performances. People getting their first double-under, pullup, muscle-up just MINUTES before the WOD or even during the WOD. How cool is that.

7.) NO REGRETS. Think about your fellow crossfitters who are unable to compete because they are injured or sidelined for some reason. They’d kill to be healthy and compete!

8.) FUN! It’s going to be a blast and don’t make us tell you “I told you so”…just jump in and see what happens.

Hang Power Snatch

by admin in WOD | 2 Comments

T-shirts (February 15)

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

Beef (March 16)

Mud (May 18)

Warm-up:

2 rounds

    • 10 jumping jacks
    • 10 high knees in place
    • 10 OHS w/ PVC
    • 10 ring rows (light scale)
    • 10 push-ups

 

Strength:

20 min to work up to a heavy single hang power snatch

 

Conditioning:

4 rounds

    • 250m row
    • 20 ab-mat sit-ups
    • 15 OHS (95/65)
    • 10 burpees
    • 5 HSPUs

 

Post hang power snatch weight and metcon time to comments.

DU-KB-PU (the ‘b’ is silent)

by admin in WOD | 8 Comments

T-shirts (February 15)

Intra-box Competition (March 6)

Beef (March 16)

Mud (May 18)

Strength:

high-bar back squat

    • 1×8 @ 50% of 1 RM
    • 1×5 20% heavier than previous set
    • 1×3 15% heavier than previous set
    • 1×2 15% heavier than previous set
    • 1×2 10% heavier than previous set
    • 1×1 5% heavier than previous set

– get in a max set of dead-hang chin-ups (palms facing toward you – hardest scale or weighted, if you like) between each work squat set – 5 total chin-up sets
– do math

 

Conditioning:

4 rounds

    • 30 double-unders
    • 15 kb swings (53/35)

– fully vertical/American-style

    • 8 push-ups

– non-hand release, explode up from the bottom – resting, if necessary, will happen at the top or off your hands but not laying on the ground in the middle of the push-up

 

Post metcon time to comments. Record squat weights and pull-ups to your book.

Hey, Hey, Hey Ladies

by admin in Event | 3 Comments

Ryan Gosling

Listen to your friend, Ryan Gosling.

CrossFit Arlington Heights is hosting a ladies-only competition, the “2013 Athena Classic Women’s CrossFit Event”, on Saturday, April 20, 2013 beginning at 8 am. Allison D. and her friend Gina from CrossFit Shoreside (in Evanston) have signed up and all of you ladies should join them!

 

Here is what Gina had to say about the event and her previous experiences:

“It says you can scale the workout if you need to but you just can’t win if you scale it (and since we’re not going to win anyway it doesn’t really matter :). I’ve only been to two competitions before and the workouts were really hard but it was a cool experience. This one strikes me as being pretty chill/supportive since it’s ladies only.” (hope she doesn’t mind me quoting her!)

 

Registration is currently open and you can find more information here:

http://eliteathletic.com/community-calendar/athenaclassic-2/

 

Date/time:

Saturday, April 20, 2013 @ 8 am

 

Cost: $65

 

What:

3 women-only workouts (a fourth if you qualify)

    • Workouts to be held over several hours.
    • Be prepared to “lift something(s) ground-to-overhead, crack off Double Unders, carry heavy objects in a variety of positions, run, row, hoist a barbell, and complete a variety of body weight movements.”
    • Prepare yourself with adequate fueling before, during, and between workouts.
    • Includes commemorative tank!

 

Location:

CrossFit Arlington Heights – Elite Athletic Development
12 W College Drive Arlington Heights, IL

Heavy Things

by admin in WOD | 4 Comments

T-shirts (February 15)

Intra-box Competition (March 6)

Beef (March 16)

Mud (May 18)

warm-up:

500m row

2 rounds

    • 10 pass-throughs w/ PVC
    • 10 good mornings w/ PVC
    • 10 overhead squats w/ PVC
    • 10 push-ups
    • 10 walking lunges

 

strength:

30 min. to work up to a 1 RM clean and jerk

 

conditioning:

every minute on the minute for 12 min.

    • 1 power clean-hang clean-jerk-jerk

 

Post 1 RM clean and jerk to comments.

Paleo Challenge: Notable Achievements

by admin in Announcement | 2 Comments

DSC02777

Other notable achievements by our members:

 

Greatest clean increase:

    • men: Sam Corbo (+45)
    • women: Allison Deitch (+20)

 

Greatest squat increase:

    • men: Justin Vesely (+20)
    • women: Amanda Milbourn (+30)

 

Greatest push press increase:

    • men: Sam Corbo (+15)
    • women: Catherine Hall and Anna Christerson (+10)

 

Greatest Cindy increase:

    • men: Sam Corbo (+80 reps or 2+20)
    • women: Johanna Li (+150 reps or 5+0)

 

Greatest weight loss:

    • men: Tom Pierce (-15)
    • women: Jenny Di Sapio (-6.5)

 

Congratulations to you all on the results you’ve achieved with your hard work!