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

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 | Comments Off on Open Box

Open box: 11 am – 2 pm

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