Faster is better

by admin in WOD | 3 Comments

Please come pick up and pay for your shirts if you pre-ordered.

They have been set aside and labeled for you in the boxes in the common area.

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:

clean & jerk

    • 3 x 1 clean & 2 jerks @ 60% 1 RM
    • 2 x 1&2 @ 65% 1 RM
    • 2 x 1&2 @ 70% 1 RM
    • 1 x 1&2 @ 75% 1 RM
    • 1 x 1&1 @ 80% 1 RM
    • 1 x 1&1 @ 85% 1 RM
    • 1 x 1&1 @ 90% 1 RM

 

Conditioning:

4 rounds

in a 5 min. interval, complete the following in order

    • 200m run (go east down to the lamp post at the corner of Hoyne and back)
    • 12 front squats (115/85)*
    • 8 push presses (115/85)*
    • 12 back squats (115/85)*
    • 8 burpees

*same bar/weight

– rest the remainder of the five minutes

– score is time added across all four rounds

 

Post metcon time to comments.

Monday Fonday

by admin in WOD | 5 Comments

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

 

Conditioning:

12 min. AMRAP

    • 2 handstand push-ups
    • 4 pistols
    • 6 pull-ups
    • 8 kettlebell swings (53/35)
    • 10 double-unders

 

Post metcon score to comments.

Mother’s Day

by admin in WOD | 1 Comment

No Open Box hours today.

 

Call your mom.

Wood

by admin in WOD | 1 Comment

Brett-Wood-Hero-Workout

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Strength:

back 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:

“Wood”

5 rounds

    • 400m run
    • 10 burpee box jumps (24/20)
    • 10 sumo deadlift high-pulls (95/65)
    • 10 thrusters (95/65)

– rest 1 min. between rounds

 

Post metcon time to comments.

The Galt Games (6/22/2013 & 6/23/2013)

by admin in Event | 4 Comments

photo

Looking to get involved in some friendly CrossFit competition? Atlas is hosting The Galt Games on Saturday, June 22 and Sunday, June 23 with opportunity to compete in both individual and team competitions at either an Rx and Scaled level! For you endurance junkies, there is also an individual endurance competition.

 

Check out the flyer above and those posted on the cork board in the gym for more details.

 

If you’re interested in getting a team started but don’t have three others to join you, contact me and post to the comments below as well to get one or more teams going. It would be awesome to represent DSCF with a team at both the Rx and Scaled levels! Firebreathers should sign up as individuals too!

 

Post to the comments below once you’ve registered.

A one and a two

by admin in WOD | 5 Comments

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

– here is who we have signed up for 10 am so far:

    • JJ C.
    • Moosah R.
    • Allison D.
    • Michaelia F.
    • Amanda M.
    • Jon K.
    • Jenna J.
    • Dave T.
    • Tessa P.

– join us and don’t forget to wear your DSCF t-shirt….

….which are now ready to be picked up at the box. $20 per.

Pre-orders are set aside. All others are on a first come, first serve basis.

it’s the end of the week and we’ve got a lot of work packed into today’s class. so if you are tight anywhere in particular, show up early to get yourself stretched out. we will still be warming up together but we won’t be able to address everyone’s individual sore spots beforehand. thanks!

 

Strength:

clean & jerk

    • 3 x 1 clean & 2 jerks @ 60% 1 RM
    • 2 x 1&2 @ 65% 1 RM
    • 2 x 1&2 @ 70% 1 RM
    • 1 x 1&2 @ 75% 1 RM
    • 1 x 1&1 @ 80% 1 RM
    • 1 x 1&1 @ 85% 1 RM
    • 1 x 1&1 @ 90% 1 RM

 

Conditioning:

“Jackie” Plus….uh….plus…. (25 min. cap)

    • 1,000m row
      • 50 thrusters (45/35)
        • 30 pull-ups
    • 500m row
      • 25 thrusters (45/35)
        • 15 pull-ups
    • 250m row
      • 15 thrusters (45/35)
        • 10 pull-ups

 

Post metcon time to comments.

Snatch Complex

by admin in WOD | 2 Comments

Games athlete Graham Holmberg performing this snatch complex at 225

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

– here is who we have signed up for 10 am so far:

    • JJ C.
    • Moosah R.
    • Allison D.
    • Michaelia F.
    • Amanda M.
    • Jon K.
    • Jenna J.
    • Dave T.
    • Tessa P.

– join us and don’t forget to wear your DSCF t-shirt….

….which are now ready to be picked up at the box. $20 per.

Pre-orders are set aside. All others are on a first come, first serve basis.

Strength:

work up to a heavy single snatch complex of

    • snatch
    • hang snatch
    • overhead squat
    • snatch balance

 

Conditioning:

10! kettlebell swings (53/35)

10¡ burpees

– 10 double-unders after each round of the couplet

– first round goes 10 kbs 1 burpee 10 DUs, second round goes 9 kbs 2 burpees 10 DUs, and so on

 

Post snatch complex weight and metcon time to comments.

1 RM Front Squat

by admin in WOD | 1 Comment

T-shirts are here! If you pre-ordered a shirt it will be set aside for you. All other shirts are on a first come, first serve basis.

$20 cash or check per shirt. Shirts will not be handed out unless paid for.

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

– get in the 10 am heat (we have a few signed up already)

– post to comments of the post above with your start times

– i’m pretty sure they have pull-up bands but i will bring ours just in case

Strength:

1 RM front squat

 

Conditioning:

“The Chief”

5 rounds

3 min. AMRAP

    • 3 power cleans (135/95)
    • 6 push-ups
    • 9 air squats

1 min. rest between AMRAP rounds

– record a score for each round

– compare to 1/18/2013

 

Post front squat weight and metcon scores to comments.

Where did you learn to count?

by admin in WOD | 2 Comments

DSCF t-shirts are in. Bring cash or check for $20 apiece for pickup starting tomorrow.

Pre-orders will be pulled aside. All others are on a first come, first serve basis.

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

– get in the 10 am heat (I have signed up already)

– post to comments of the post above with your start times

Strength:

overhead squat

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

 

Conditioning:

3 rounds (25 min. cap)

    • 20 pull-ups
    • 30 kettlebell squats (53/35) – any style: goblet, front, cradle, etc.
    • 40 ab-mat sit-ups
    • 50 double-unders

 

Post metcon time to comments.

Leaderboard Update through 4/2013

by admin in Announcement | Comments Off on Leaderboard Update through 4/2013

Leaderboard Layout 20130430 (blog post formatting for checking)click to enlarge

Here is the Leaderboard updated through April 2013.

Please let me know if there is something I missed by commenting on this post by the end of the day TODAY!