Open Boxhouse

by admin in WOD | Comments Off on Open Boxhouse

Open Box: 9 am to 12 pm

Do Division Street Fest Open House: 12 pm and on

Dodiv C.F.

by admin in WOD | 1 Comment

See you all starting at noon for the Do Division Street Fest activities. If the people at the gates hassle you, just tell them you’re going to your gym down the block (point to your shirt ;)). Bring your own food and beverages. You may need to smuggle your goods. Worse comes to worst, go through the alley; I’ll have the garage open.

Partner metcon:

15 min. AMRAP

    • 150m row
    • 15 push presses (95/65)
    • 15 box jumps (24/20)
    • 15 kettlebell swings (53/35)

1:00 pm – Michaelia F./Alice O. vs. Jo L./Jen H. vs. Jenna J./Jessica M.

1:30 pm – Nicole C./Tessa P. vs. Michelle C./Megan M.

2:00 pm – Tim S./David H. vs. Sam C./Tom P. vs. Dave T./Tyler C.

then later

“Battle of the Sexes”

For time, split between you and your partner in any way, any order you like:

    • 10 HSPUs
    • 20 deadlifts (225/185)
    • 40 pistols
    • 80 pull-ups
    • 160 DUs

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013) by Monday, June 3

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)

Conditioning:

40-30-20-10

    • wall balls (20/14)
    • chest-to-bar pull-ups
    • pistols
    • kettlebell snatches (53/35)

 

Post metcon time to comments.

ATTENTION

by admin in Uncategorized | 7 Comments

DOES ANYONE HAVE A CAMERA THEY CAN BRING TO THE GYM FOR THE WODS/EVENTS/HANGING OUT HERE DURING DO DIVISION STREET FEST? IF YOU DO, CAN YOU PLEASE TAKE PICTURES? WE CAN HAVE MORE THAN ONE CAMERA GOING. I’D LOVE TO HAVE PICTURES FROM THIS WEEKEND BUT WILL BE TOO BUSY GREETING.

THANKS!

Circus Maximus Squaticus

by admin in WOD | 2 Comments

Today is the last day of May!….why don’t I just go eat some hay, make things out of clay, lay by the bay? I just may! What’d ya say?

Get your PRs for the month recorded before the weekend is over. I will be pulling PRs early next week and resetting the PR board.

Do Division Street Fest activities begin tomorrow. Make an appearance, show your DSCF pride, BYOBaF, and just chiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiill with your homies.

#TheSauce is here!

    • our Progenex order is in. here is the product listing with prices:
      • Recovery (single serving – vanilla, chocolate, mocha): $3
      • Recovery (30 serving bag – vanilla, chocolate, mocha, strawberry): $55
      • More Muscle (30 serving bag – chocolate, mocha): $65
      • Shaker Bottle: $10
    • cash or check for now until i can get the products logged into MindBody.

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013) by Monday, June 3

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

    • 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

 

Conditioning:

5 rounds

    • 3 power snatches (115/85)
    • 6 box jumps (30/24)
    • 9 toes-to-bar
    • 12 burpees
    • 15 unbroken double-unders

 

Post metcon time to comments.

Workout

by admin in WOD | 1 Comment

#TheSauce is here!

    • our Progenex order is in. here is the product listing with prices:
      • Recovery (single serving – vanilla, chocolate, mocha): $3
      • Recovery (30 serving bag – vanilla, chocolate, mocha, strawberry): $55
      • More Muscle (30 serving bag – chocolate, mocha): $65
      • Shaker Bottle: $10
    • cash or check for now until i can get the products logged into MindBody. then i can charge directly to your credit card.

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013)

    • the following people have placed an order for beef/pork. get your order in by Monday, June 3:
      • JJ C.
      • Sam C.
    • if no one else wants in on the beef/pork order then we may not get any delivered at all.

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)

    • anyone interested in doing this? there are options for individual, team, and individual endurance competitions at Rx and scaled levels! i will be there for the Saturday (individual) workouts!
      • Jessica M. and Michelle C. are up for the team competition. Any dudes out there to answer the call??
    • anyone interested in volunteering their time for this event? they are looking for help in any way, judging especially. you’ll receive a t-shirt from AMRAP, supplement samples from Progenex, RxBar samples, other random swag, and possibly food from a vendor. contact Brendan Ziegler at Atlas CrossFit if interested: brendan@atlascrossfit.com

Strength:

front squat

    • 5×5 @ 75% 1 RM

 

Conditioning:

4 rounds

    • 12 kettlebell cleans (r) (53/35)
    • 6 push presses (115/85)
    • 12 kettlebell cleans (l) (53/35)
    • 6 jerks (115/85)
    • 400m run

 

Post metcon time to comments.

Tabata Something Else

by admin in WOD | 1 Comment

#TheSauce is here!

    • half of our Progenex order is in already with the remaining items arriving later today. here is the product listing with prices:
      • Recovery (single serving – vanilla, chocolate, mocha): $3
      • Recovery (30 serving bag – vanilla, chocolate, mocha, strawberry): $55
      • More Muscle (30 serving bag – chocolate, mocha): $65
      • Shaker Bottle: $10
    • cash or check for now until i can get the products logged into MindBody. then i can charge directly to your credit card.

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013)

    • the following people have placed an order for beef/pork. get your order in by Monday, June 3:
      • JJ C.
      • Sam C.
    • don’t leave Sam and me hangin! we want our meat! what happened to all the peeps who were asking about doing this again? delivery is the same day as Murph (I know) but we will have a way to keep them frozen until later that day or the following day.

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)

    • anyone interested in doing this? there are options for individual, team, and individual endurance competitions at Rx and scaled levels! i will be there for the Saturday (individual) workouts!
      • Jessica M. and Michelle C. are up for the team competition. Any dudes out there to answer the call??
    • anyone interested in volunteering their time for this event? they are looking for help in any way, judging especially. you’ll receive a t-shirt from AMRAP, supplement samples from Progenex, RxBar samples, other random swag, and possibly food from a vendor. contact Brendan Ziegler at Atlas CrossFit if interested: brendan@atlascrossfit.com

Strength:

snatch

    • 3×3 @ 65% 1 RM
    • 2×3 @ 70% 1 RM
    • 1×3 @ 75% 1 RM

 

Conditioning:

“Tabata Something Else”

    • Tabata pull-ups
    • Tabata push-ups
    • Tabata ab-mat sit-ups
    • Tabata air squats

– a Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest

– score is lowest rep total of each Tabata summed

 

Post metcon score to comments.

Snatch Deadlift

by admin in WOD | 1 Comment

check out the incoming line of Progenex supplements

    • our shipment will be in stock and ready for sale by Wednesday!

sign up to be a part of the action for Do Division Street Fest (6/1/2013 & 6/2/2013)

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013)

    • the following people have placed an order for beef/pork. get your order in by Monday, June 3:
      • JJ C.
      • Sam C.

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)

    • anyone interested in doing this? there are options for individual, team, and individual endurance competitions at Rx and scaled levels! i will be there for the Saturday (individual) workouts!
      • Jessica M. and Michelle C. are up for the team competition. Any dudes out there to answer the call??
    • anyone interested in volunteering their time for this event? they are looking for help in any way, judging especially. you’ll receive a t-shirt from AMRAP, supplement samples from Progenex, RxBar samples, other random swag, and possibly food from a vendor. contact Brendan Ziegler at Atlas CrossFit if interested: brendan@atlascrossfit.com

Strength:

snatch deadlift

    • 1×5 @ 90% 1 RM snatch
    • 1×5 @ 95% 1 RM snatch
    • 1×5 @ 100% 1 RM snatch
    • 1×5 @ 105% 1 RM snatch
    • 1×5 @ 110% 1 RM snatch

– if you came for Bradshaw yesterday and your hands and posterior are shot from the deads, we will swap out this movement for something else

 

Conditioning:

12 min. AMRAP

    • 120m row
    • 12 kettlebell swings (53/35)
    • 12 overhead squats (95/65)
    • 12 push-ups

 

Post metcon score to comments.

Memorial Day

by admin in WOD | 1 Comment

BrianBradshawHero

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Don’t forget about the modified Memorial Day weekend schedule!

 

7:00 – 8:00

8:00 – 9:00

9:00 – 10:00

10:00 – 11:00

Monday

On-Ramp

CrossFit WOD

CrossFit WOD

CrossFit WOD

check out the incoming line of Progenex supplements

    • our shipment will be in stock and ready for sale by Wednesday!

sign up to be a part of the action for Do Division Street Fest (6/1/2013 & 6/2/2013)

    • the following people have expressed interest in being a part of the weekend festivities:
      • Tim S. (Sat & Sun, WOD)
      • Catherine H. (Sat & Sun, help)
      • Nicole C. (Sat & Sun, WOD)
      • Tessa P. (Sat, WOD)
      • Jeremy B. (Sun, WOD)
      • Jessica M. (Sat & Sun, WOD)
      • Sam C. (Sat & Sun, WOD)
      • Michelle C. (Sat & Sun, WOD)
      • Allison D. (Sun, WOD)
      • Jo L. (Sat & Sun, WOD)
      • Dan Z. (Sat & Sun, WOD)
      • Jen H. (Sat & Sun, WOD)
      • Alice O. (Sat & Sun, WOD)
      • Jess K. (Sat & Sun, help/WOD?)
      • Will J. (Sat & Sun, WOD)
      • Megan M. (Sat, WOD)
      • Michaelia F. (Sat & Sun, WOD)
      • Matt H. (Sat & Sun)
      • Jenna J. (Sat & Sun, WOD)
    • let me know if you want to be a part of the fun!

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013)

    • the following people have placed an order for beef/pork. get your order in by Monday, June 3:
      • Sam C.

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

    • the following people have registered for this event (and are in the 10 am heat):
      • Moosah R.
      • Allison D.
      • Jo L.
      • Michaelia F.
      • Amanda M.
      • Jon K.
      • Jenna J.
      • Dave T.
      • Tessa P.
      • Jessica M.
      • Sam C.

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

    • anyone interested in doing this? there are options for individual, team, and individual endurance competitions at Rx and scaled levels! i will be there for the Saturday (individual) workouts!
      • Jessica M. and Michelle C. are up for the team competition. Any dudes out there to answer the call??
    • anyone interested in volunteering their time for this event? they are looking for help in any way, judging especially. you’ll receive a t-shirt from AMRAP, supplement samples from Progenex, RxBar samples, other random swag, and possibly food from a vendor. contact Brendan Ziegler at Atlas CrossFit if interested: brendan@atlascrossfit.com

Conditioning:

“Bradshaw”

10 rounds

    • 3 handstand push-ups
    • 6 deadlifts (225/185)
    • 12 pull-ups
    • 24 double-unders

 

Post metcon time to comments.

Open Box

by admin in WOD | Comments Off on Open Box

Don’t forget about the modified Memorial Day weekend schedule!

 

7:00 – 8:00

8:00 – 9:00

9:00 – 10:00

10:00 – 11:00

11:00 – 12:00

Sunday

Open Box

Open Box

Open Box

Monday

On-Ramp

CrossFit WOD

CrossFit WOD

CrossFit WOD

check out the incoming line of Progenex supplements

    • our shipment will be in stock and ready for sale by Wednesday!

sign up to be a part of the action for Do Division Street Fest (6/1/2013 & 6/2/2013)

    • the following people have expressed interest in being a part of the weekend festivities:
      • Tim S. (Sat & Sun, WOD)
      • Catherine H. (Sat & Sun, help)
      • Nicole C. (Sat & Sun, WOD)
      • Tessa P. (Sat, WOD)
      • Jeremy B. (Sun, WOD)
      • Jessica M. (Sat & Sun, WOD)
      • Sam C. (Sat & Sun, WOD)
      • Michelle C. (Sat & Sun, WOD)
      • Allison D. (Sun, WOD)
      • Jo L. (Sat & Sun, WOD)
      • Dan Z. (Sat & Sun, WOD)
      • Jen H. (Sat & Sun, WOD)
      • Alice O. (Sat & Sun, WOD)
      • Jess K. (Sat & Sun, help/WOD?)
      • Will J. (Sat & Sun, WOD)
      • Megan M. (Sat, WOD)
      • Michaelia F. (Sat & Sun, WOD)
      • Matt H. (Sat & Sun)
      • Jenna J. (Sat & Sun, WOD)
    • let me know if you want to be a part of the fun!

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013)

    • the following people have placed an order for beef/pork. get your order in by Monday, June 3:
      • Sam C.

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

    • the following people have registered for this event (and are in the 10 am heat):
      • Moosah R.
      • Allison D.
      • Jo L.
      • Michaelia F.
      • Amanda M.
      • Jon K.
      • Jenna J.
      • Dave T.
      • Tessa P.
      • Jessica M.
      • Sam C.

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

    • anyone interested in doing this? there are options for individual, team, and individual endurance competitions at Rx and scaled levels! i will be there for the Saturday (individual) workouts!
      • Jessica M. and Michelle C. are up for the team competition. Any dudes out there to answer the call??
    • anyone interested in volunteering their time for this event? they are looking for help in any way, judging especially. you’ll receive a t-shirt from AMRAP, supplement samples from Progenex, RxBar samples, other random swag, and possibly food from a vendor. contact Brendan Ziegler at Atlas CrossFit if interested: brendan@atlascrossfit.com

Open Box hours 9 am to noon.

Saturday

by admin in WOD | Comments Off on Saturday

Don’t forget about the modified Memorial Day weekend schedule!

 

7:00 – 8:00

8:00 – 9:00

9:00 – 10:00

10:00 – 11:00

11:00 – 12:00

Saturday

CrossFit WOD

FREE Trial WOD

CrossFit WOD

Sunday

Open Box

Open Box

Open Box

Monday

On-Ramp

CrossFit WOD

CrossFit WOD

CrossFit WOD

check out the incoming line of Progenex supplements

    • our shipment will be in stock and ready for sale by Wednesday!

sign up to be a part of the action for Do Division Street Fest (6/1/2013 & 6/2/2013)

    • the following people have expressed interest in being a part of the weekend festivities:
      • Tim S. (Sat & Sun, WOD)
      • Catherine H. (Sat & Sun, help)
      • Nicole C. (Sat & Sun, WOD)
      • Tessa P. (Sat, WOD)
      • Jeremy B. (Sun, WOD)
      • Jessica M. (Sat & Sun, WOD)
      • Sam C. (Sat & Sun, WOD)
      • Michelle C. (Sat & Sun, WOD)
      • Allison D. (Sun, WOD)
      • Jo L. (Sat & Sun, WOD)
      • Dan Z. (Sat & Sun, WOD)
      • Jen H. (Sat & Sun, WOD)
      • Alice O. (Sat & Sun, WOD)
      • Jess K. (Sat & Sun, help/WOD?)
      • Will J. (Sat & Sun, WOD)
      • Megan M. (Sat, WOD)
      • Michaelia F. (Sat & Sun, WOD)
      • Matt H. (Sat & Sun)
      • Jenna J. (Sat & Sun, WOD)
    • let me know if you want to be a part of the fun!

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013)

    • the following people have placed an order for beef/pork. get your order in by Monday, June 3:
      • Sam C.

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

    • the following people have registered for this event (and are in the 10 am heat):
      • Moosah R.
      • Allison D.
      • Jo L.
      • Michaelia F.
      • Amanda M.
      • Jon K.
      • Jenna J.
      • Dave T.
      • Tessa P.
      • Jessica M.
      • Sam C.

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

    • anyone interested in doing this? there are options for individual, team, and individual endurance competitions at Rx and scaled levels! i will be there for the Saturday (individual) workouts!
      • Jessica M. and Michelle C. are up for the team competition. Any dudes out there to answer the call??
    • anyone interested in volunteering their time for this event? they are looking for help in any way, judging especially. you’ll receive a t-shirt from AMRAP, supplement samples from Progenex, RxBar samples, other random swag, and possibly food from a vendor. contact Brendan Ziegler at Atlas CrossFit if interested: brendan@atlascrossfit.com

Conditioning:

with a partner

    • 100 push presses (75/55)
    • 100 kb swings (53/35)
    • 100 box jumps (24/20)
    • 100 front squats (75/55)
    • 200 double-unders

– 200m run every 5 min.