2013 CrossFit Games Open WOD 13.2

by admin in WOD | 14 Comments

Here we go. Round 2. This should be in our wheelhouse. I don’t like to program a lot of metcons beyond 20 minutes and prefer to keep them shorter than 15. We’ve got 10 minutes here. Get to work. Nice steady, intense pace. Have a goal in mind from the outset. These weights aren’t heavy and the movements aren’t crazy technical. This WOD is about conditioning and intensity. Go and go hard. You’ve got this. This is nothing you can’t handle. I love you.

CrossFit Games Open WOD 13.2:

10 min. AMRAP

    • 5 shoulder to overheads (Rx: 115/75 Scaled: 85/55)
    • 10 deadlifts (Rx: 115/75 Scaled: 85/55)
    • 15 box jumps (Rx: 24/20 Scaled: 24/20)


Rx Standards

    • shoulder to overhead
      • press, push press, jerk, or split jerk are allowed
      • bar must begin at the shoulders and finish with knees, hips, and elbows extended with the weight overhead
    • deadlifts
      • weight begins from the ground with hands outside the knees
      • bar is lifted until the knees and hips are fully extended with the shoulders behind the bar
      • arms remain straight throughout the entire lift
    • box jumps
      • begin with two feet on the floor
      • to finish the movement, knees and hips must be fully extended on top of the box while under control
      • two-foot jumps, one-foot jumps, and step-ups are allowed


Record AMRAP score to comments.

What’s it gonna be?

by admin in WOD | 5 Comments


Don’t forget about our St. Paddy’s Day WOD at 10 am on Saturday. Bring your Guiness, Bailey’s, Jame-o, whatevs and I’ll try to make sure you don’t have a reversal of fortune.

Place your bets on the CF Games Open WOD 13.2 in the comments and get ready to bring it tomorrow!


overhead squat

    • 5×5 @ 75% 1 RM

– 60 sec. rest between work sets



4 rounds

    • 250m row
    • 10 hang snatches (115/85)
    • 15 box jumps (24/20)


Post metcon time to comments.

Salisbury Steak Burgers with Mushroom Gravy

by admin in Recipe | Comments Off on Salisbury Steak Burgers with Mushroom Gravy


“I made this tonight and it was MF bomb.  Deserves to be shared.  Ate it with cauliflower mash.  Best idea I’ve had all day.” – Ro A.

Salisbury Steak Burgers with Mushroom Gravy



For the steak burgers:
    • 1.5-2 lbs grass fed ground beef
    • 1 egg
    • 2 garlic cloves, minced
    • ½ yellow onion, minced
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • 1 teaspoon sea salt
    • 1 teaspoon pepper
    • 1 teaspoon dried thyme
For the mushroom gravy:
    • 2 tablespoons fat of choice
    • ¾ cup beef broth
    • ½ 6oz can coconut milk
    • ½ yellow onion, minced
    • 1 garlic clove, minced
    • 1 package mushrooms (your choice what kind)
    • 1 teaspoon sea salt
    • 1 teaspoon pepper
    • ½ teaspoon garlic powder
    • ½ teaspoon onion powder



  1. Heat up that grill of yours. If you don’t have a grill, invest in one. Or cook them on your stove top. Whatever.
  2. Add all the ingredients for the steaks into a large mixing bowl and use your hands to get after it. Mix everything thoroughly. Then make the meat into oval patties. Why ovals? I’m guessing that’s what makes them salisbury steaks. I don’t know. Just make them oval.
  3. Put your oval patties on the grill to cook. They will need to cook for about 3-5 minutes each side depending how thick you made them and how pink you want them inside.
  4. While the patties are on the grill, make the gravy. Add your fat, onions, and garlic to a saute pan over medium-high heat. Let the onions cook until they become translucent. Add the rest of your ingredients including the coconut milk, broth, mushrooms and seasonings.
  5. Mix together and let cook down a bit. Once the onions are beginning to soften, cover the pan and turn the heat down low to let cook, stirring occasionally.
  6. Once the burgers and gravy are done, top the steak burgers with the mushroom gravy, and ENJOY! So tasty!


recipe courtesy of paleomg.com

Bring your green hat

by admin in WOD | 8 Comments

This Saturday, March 16 join us for a St. Patrick’s Day-themed WOD during the 10 am class! Wear your green gear and bring your favorite Irish beverages for the WOD (if you so please) and for enjoyment afterward.

See you there, ya hooligans.


back squat

    • 2×5 @ 75% 1 RM
    • 1×5 @ 80% 1 RM
    • 1×3 @ 85% 1 RM
    • 1×3 @ 90% 1 RM

– max push-ups between work sets



12 min. AMRAP

    • 10 push presses (95/65)
    • 20 toes-to-bar
    • 30 double-unders


Post metcon score to comments.

Nasty Girls

by admin in WOD | 16 Comments

Congratulations to everyone who performed CF Games WOD 13.1 this past week! The official score submission window has closed already but if you would like to be a part of the DSCF Intra-box Competition you may submit a score still. Here are they are so far:



1 RM clean

– you WILL catch these cleans in a squat. power cleans will NOT be tolerated. go to your home.



“Nasty Girls” (20 min. cap)

3 rounds

    • 50 air squats
    • 7 muscle-ups
    • 10 hang power cleans (135/95)

– sub 2x pull-ups if you don’t have muscle-ups


Post 1 RM clean and metcon time to comments.

Return of the Shankle

by admin in WOD | 1 Comment


1 RM Shankle Complex

    • 3 hang pulls
    • 1 hang squat clean
    • 2 jerks




    • power cleans (155/115)
    • handstand push-ups

– 10 double-unders after each round


Post 1 RM and metcon time to comments.

Back to your regularly scheduled programming

by admin in WOD | 2 Comments

If you did not have a chance to make it in yesterday to complete CF Games Open WOD 13.1, come tonight to our special FREE class at 7:30 pm to get it done. If you’ve done it already, come out to cheer on and support your fellow athletes! See you tonight!!!


Once you’ve completed 13.1, don’t forget to submit your scores online so that I can validate them.

Here they are from yesterday:



REGISTER FOR TOUGH MUDDER – please register for this as soon as possible so that I can get a better handle on coordinating the drive out there

ACF+DSCF Rowing Seminar (tomorrow) – only a couple spots left! snag one before it’s too late.


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

– max dead-hang pull-ups between work sets, hardest scale



500m row

2 rounds:

    • 15 push presses (115/75)
    • 15 kb swings (53/35)

50 DUs

2 rounds:

    • 15 sumo deadlift high-pulls (115/75)
    • 15 box jumps (24/20)

500m row

– same weight will be used on the barbell for PPs and SDHPs


Post metcon time to comments.

2013 CrossFit Games Open WOD 13.1

by admin in WOD | 14 Comments

We will be performing the very first WOD of the 2013 CrossFit Opens today. If you don’t have a chance to make it in to complete WOD 13.1 today, we are hosting a FREE class Friday night at 7:30 pm for you to get it in. If you have completed the WOD already or just want to support your fellow athletes, come on out to cheer them on. You may also complete the WOD on Sunday during Open Box hours between 11 am and 2 pm.

If you are not Rxing this WOD, you MUST use the prescribed scaled weights. Please let your coach know if you will submitting your score online so that a CrossFit Level 1 certified coach/athlete can judge your workout.


With that being said….who’s ready for some BURPEES and SNATCHES????

CrossFit Games Open WOD 13.1:

17 min. AMRAP

    • 40 burpees
    • 30 snatches (Rx: 75/45 Scaled: 45/35)
    • 30 burpees
    • 30 snatches (Rx: 135/75 Scaled: 65/55)
    • 20 burpees
    • 30 snatches (Rx: 165/100 Scaled: 95/85)
    • 10 burpees
    • 30 snatches (Rx: 210/120 Scaled: 115/ 105)


Rx Standards

    • burpee
      • hips and chest must touch the ground
      • both hands must touch an object at least 6 inches above their maximum standing reach (full reach up with shoulders shrugged)
    • snatch
      • barbell moves from ground to overhead in one motion without stopping at the shoulders
      • pressing out is permitted as long the barbell does not touch the head or shoulders
      • reps are counted only when the athlete shows complete control of the barbell overhead with the arms, hips, and knees fully extended and the weight over the middle of the body
      • muscle snatch, power snatch, squat snatch, or split snatch is acceptable
      • a single barbell is permitted per athlete who must load the weights on their own without assistance
    • tie break
      • record the time at the end of each set of 30 snatches


Record AMRAP score to comments. Welcome to the Games.

Warm Spinach and Sweet Potato Salad

by admin in Recipe | Comments Off on Warm Spinach and Sweet Potato Salad


 This recipe is Popeye-approved.

This recipe comes to us from Catherine H. and here’s what she had to say about it:

“I know it’s post-Paleo challenge but I made this tonight and it’s awesome! I made it as a side dish to pork chops (that turned out crappy, can’t seem to get the hang of those) but you could add some cooked meat and eat it as a meal.”

Warm Spinach and Sweet Potato Salad


    • 3 cups peeled and diced sweet potatoes
    • 1 tbsp coconut oil
    • 1 apple diced (I used a Granny Smith)
    • 8 strips of bacon, diced
    • 1 onion, thinly sliced
    • 6 oz of fresh baby spinach


    • ¼ cup olive oil
    • 1 tbsp apple cider vinegar
    • 1 tsp spicy brown mustard (from Trader Joe’s)
    • Fresh ground black pepper to taste
    • 1 tbsp of dried basil
    • Pinch of cayenne pepper



Preheat your oven to 400.  Toss the diced sweet potatoes with the coconut oil and spread evenly on a baking sheet.  Bake in your preheated oven for 20 minutes.  While the sweet potatoes are baking, cook the diced bacon in a large skillet.  Once the bacon is crispy, add the sliced onion in with the bacon and saute for another 4-5 minutes.  Put your spinach in a large salad bowl and add the bacon and onion mixture. Toss well, letting the warm bacon wilt the spinach.  Add the apples and sweet potatoes to the salad and toss together.  In a separate bowl whisk together the salad dressing ingredients.  Pour over the salad and mix well.


recipe courtesy of Everyday Paleo

2013 CrossFit Games Open Eve

by admin in WOD | 19 Comments

The first WOD of the 2013 CrossFit Games Open will be announced tonight. Last year, WOD 12.1 was a 7 minute burpee AMRAP. What do you think this year’s opener will be??? Another 7 minute max effort? How much worse could get it get??? Post your guesses to the comments.


By the way, if you are Rxing in the Intra-box competition get yourself registered for the games and affiliate yourself to Division St. CrossFit! It’s only $20 and is a great way to see how you compare to other athletes in our region. Register NOW, HERE:


Ladies, where you at?!


Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)


1 RM front squat



10 min. EMOM

    • 3 cleans (135/95 or 40-50% 1 RM front squat)
    • 2 handstand push-ups
    • 1 burpee


Post 1 RM front squat weight to comments.