Tempotastic

by admin in WOD | 5 Comments

DSC02548

Announcements:

    • Paleo Challenge results will be revealed this Friday at 7:30 pm at the box. Be there to congratulate your fellow members when the male, female, and team winners will be announced!
    • Open Box hours have been such a success that it will continue to be offered indefinitely. Be there!

Don’t forget about:

T-shirts (February 15)

2013 CrossFit Games Open Intra-box Competition (March 6)

Beef (March 16)

    • We currently have eight (8) steak packages on the order and only one (1) roast package requested. In order for these people to receive exactly what they want, we’ll need some people to pick up the eight (8) six ‘one pound’ hamburger packages (~$31.80 for a package of six ‘one pound’ hamburger – there are 8 of these which need to be claimed) and the remaining seven (7) roast packages (~$18.90 – ~$25.20 apiece). We need to order in terms of shares and that would complete eight Mixed Shares. Let me know if you want in on some of those or are willing to drop a steak or roast package.
    • I also had to adjust some of the pricing on the sheet to make it fair to those picking up the hamburger part of a split Mixed Share.

Mud (May 18)

    • Here are the team make-ups so far:
      • Competitive: Allison D., Colin T., JJ C., Banana, Alec R. (do we want to go co-ed or guys/girls?)
      • Recreational: Jessica M.
      • Bad Decision….er….Huge Mistake….er….Drinking: Anna C., Tim S.
      • Undecided: Frank L., Richard B., Johanna L., Michaelia F.
    • Get your names on the spreadsheet and select a team. Let’s get registered by the end of the month.

Strength:

15 min. of sets of five 40X0 tempo front squats

    • four seconds to lower the weight, no pause at the bottom, explode up with the weight, immediately begin lowering the weight again

10 min. of sets of five 20X0 tempo bent-over barbell rows

 

Conditioning:

30s on/30s off for 12 min. AMRAP

alternating every other work periods of

    • 3 burpees followed by max bounding box jumps (24/20)
      • pick a box jump height with which you can spring off the box, hit the ground, and immediately rebound back up
    • 3 burpees followed by max knees-to-elbows

So, the first work period will be burpees and box jumps for 30 seconds followed by 30 seconds of rest. The next work period will be burpees and KTEs for 30 seconds followed by 30 seconds of rest. Then back to burpees and box jumps. etc.

 

Post total reps to comments.

2013 CrossFit Games Open and Intra-box Competition

by admin in Announcement, Event | 4 Comments

2013-Reebok-CrossFit-Games

The first workout of the 2013 CrossFit Games Open will be announced at 5 pm PST on Wednesday, March 6. And with that begins Division St. CrossFit’s very first intra-box competition!

 

Whether you plan to submit your scores online or not, join one of our three competition divisions (Rx, Intermediate, Novice) to test your fitness against your fellow members. The competition will consist of the five CrossFit Games Open WODs and will take place over the five weeks of the Open. Workouts will be announced on Wednesday of each week and, as such, we will be performing that workout in all classes on Thursday. Additionally, we will host a (free!) special CrossFit Games Open WOD class at 7:30 pm on Friday nights as an additional time to get the workout in! Come out to that class to perform the WOD or just support your fellow athletes. You will also have the chance to complete the WOD during Open Box hours on Sunday.

 

Sign up and select your division in the following spreadsheet:

https://docs.google.com/spreadsheet/ccc?key=0AkcSdU-UpxfVdDZTM2VueXBBUDhvd3hxN2h2VFBHcVE&usp=sharing

I don’t want to put criteria on who should sign up for which division but here are some guidelines. If I think you should move up to a higher division (and you know I will) then I’ll talk to you about bumping up. Let me know if you are not sure which to sign up for and I will help you.

Rx: workouts performed as posted by CF HQ

    • if you consistently perform WODs as prescribed or have recently (within the past couple months) started Rxing WODs, this is for you
    • if you are nearing unassisted pull-ups, sign up for this division (you’ve got four weeks to get there!)
      • ladies, in order for us to post scores as an affiliate, we are going to need your scores! sign up online and let me know when you do. otherwise, i will be reaching out to you individually. you can do this. we need you.

Intermediate: scaled-down versions of the workouts

    • if you are within your first 2-3 months of training and are still getting comfortable with the weights and movements, this is for you
    • gymnastic skill movements such as muscle-ups will be scaled down to pull-ups
    • some loads may be lowered

Novice: scaling of weights and movements will occur here

    • if you are fresh out of On-Ramp or within your first month or so of training, this is for you
    • loads will be scaled down and whole movements may be swapped out

 

To register to submit your scores online, follow the instructions here:

http://games.crossfit.com/video/2013-open-registration-live

Let me know if you are submitting your scores online so that a CF Level 1 certified coach can judge your workouts. I highly encourage signing up!

If you’re having doubts about the WODs, you can check out last year’s workouts here:

http://games.crossfit.com/content/open-workouts

12.1

7 min. AMRAP

burpees

12.2

10 min. AMRAP

30 snatches (75/45)

30 snatches (135/75)

30 snatches (165/100)

as many snatches as possible (210/120)

12.3

18 min. AMRAP

15 box jumps (24/20)

12 push presses (115/75)

9 toes-to-bar

12.4

12 min. AMRAP

150 wall balls (20/14 to 10’/9′ target)

90 double-unders

30 muscle-ups

12.5

7 min. AMRAP

3 thrusters (100/65)

3 CTB pull-ups

6 thrusters (100/65)

6 CTB pull-ups

etc. (adding 3 reps to each movement each round)

Tempo Time

by admin in WOD | 1 Comment

This week will be a deload/tempo week. We will still lift weights but they will be sub-maximal and all movements will be performed under control. The focus will be controlling the weights during the concentric (muscle contracting) and eccentric (muscle lengthening) portions of the lifts. We will be employing tempo schemes such as 3030, 30×0, etc.

A couple reps from VitaCoco dropped a nice little mini fridge with a few cases of product. Feel free to grab a coconut water post-WOD! There are four flavors:

    • 100% Pure Coconut Water
    • Coconut Water with Pineapple
    • Coconut Water with Peach and Mango
    • Coco Cafe – Caffe Latte (Coconut Water with Espresso and Reduced-Fat Milk)

Don’t forget about:

T-shirts (February 15)

Beef (March 16)

    • We currently have eight (8) steak packages on the order and only two (2) roast packages requested. In order for these people to receive exactly what they want, we’ll need some people to pick up the eight (8) six ‘one pound’ hamburger packages (~$31.80 for a package of six ‘one pound’ hamburger – there are 8 of these which need to be claimed) and the remaining six (6) roast packages (~$18.90 – ~$25.20 apiece). We need to order in terms of shares and that would complete eight Mixed Shares. Let me know if you want in on some of those or are willing to drop a steak or roast package.
    • I also had to adjust some of the pricing on the sheet to make it fair to those picking up the hamburger part of a split Mixed Share.

Mud (May 18)

    • Here are the team make-ups so far:
      • Competitive: Allison D., Colin T., JJ C., Banana, Alec R. (do we want to go co-ed or guys/girls?)
      • Recreational: Jessica M.
      • Bad Decision….er….Huge Mistake….er….Drinking: Anna C., Tim S.
      • Undecided: Frank L., Richard B., Johanna L., Michaelia F.
    • Get your names on the spreadsheet and select a team. Let’s get registered by the end of the month.

Warm-up:

rotating Tabata (8 min.)

    • kb swings (lighter than normal weight)
    • push-ups
    • air squats
    • hollow rocks

 

Strength:

20 min. of sets of five 3030 tempo back squats

    • three seconds to lower the weight, immediately return up at the bottom, three seconds to drive the weight up
    • starting with an empty barbell, slowly add weight
    • not looking for a 1 RM but looking to learn how to control the weight, keeping the knees stable and out, chest up, back tight, etc.

10 min. of sets of five 2020 tempo press

    • two seconds to raise the weight, immediately begin to lower the weight after locking out, two seconds to lower it

 

Conditioning:

10 min. AMRAP

    • 5 CTB pull-ups
    • 10 wall balls (20/14)
    • 20 double-unders

 

Post AMRAP total to comments.

Super Cindy Day

by admin in Event, WOD | 1 Comment

See you at 11 am, Paleo Challengers. Rock out max rounds of “Cindy” so that you can enjoy the Super Bowl guilt-free(-ish).

January 2013 PRs

by admin in PRs | 1 Comment

DSC02651

Alec R.

    • clean 225
    • deadlift 275
    • front squat 265
    • squat 325
    • thruster 205
    • unbroken kb swing 75 (53)

Allison D.

    • clean 105
    • clean and jerk 95
    • push press 95
    • snatch 75
    • squat 160
    • thruster 85

Allison R.

    • thruster 65

Amanda Mo.

    • deadlift 150

Anna C.

    • front squat 125
    • squat 145

Colin T.

    • clean 175
    • clean and jerk 165
    • thruster 155

Hanna B.

    • clean 95
    • push press 90
    • squat 130

Jay J.

    • clean 205
    • push press 175
    • squat 275

Jenny D.

    • clean 95
    • push press 90
    • squat 165

JJ C.

    • unbroken pull-ups 44

Johanna L.

    • clean 90
    • push press 105
    • squat 175

Justin K.

    • clean 135
    • front squat 150
    • push press 115
    • squat 175

Justin V.

    • clean 195
    • push press 175

Matt H.

    • Filthy Fifty 24:22
    • Fran 3:49
    • thruster 225

Michaelia F.

    • snatch 75
    • squat 115
    • thruster 75

Moosah R.

    • Fran 3:11
    • snatch 165
    • thruster 225

Richard B.

    • clean 135
    • push press 110
    • squat 155
    • thruster 95
    • unbroken pull-ups 10

Ro A.

    • clean 75
    • push press 65
    • squat 115

Sophia K.

    • squat 125
    • push press 80

Terra T.

    • snatch 80

Tim S.

    • snatch 170
    • push press 195
    • squat 265
    • clean and jerk 225

Tom P.

    • push press 235

December 2012 PRs

by admin in PRs | Comments Off on December 2012 PRs

DSC02348

Alec R.

    • Bear Complex 135
    • overhead squat 155
    • squat 325

Allison D.

    • Bear Complex 80

Allison R.

    • snatch 55

Amanda Mi.

    • clean 130

Chandler F.

    • snatch 60

Colin T.

    • clean 160
    • squat 215

JJ C.

    • clean 255
    • unbroken DUs 80

Johanna L.

    • overhead squat 95
    • squat 155

Jon K.

    • unbroken HSPU 20

Moosah R.

    • Bear Complex 135

Terra T.

    • jerk 130
    • Bear Complex 85
    • overhead squat 115
    • snatch 75
    • squat 205

Tim S.

    • jerk 235
    • snatch 165

Tom P.

    • squat 400

 

Coconut Flour Paleo Biscuits

by admin in Recipe | Comments Off on Coconut Flour Paleo Biscuits

photo

“Ummm they are killer!” -Banana

This recipe comes in from Hanna “Banana” B. She had the above statement to say about it….yet she is alive enough to send in the recipe? Obviously she didn’t eat them or she is a LIAR. Eat at your own risk.

 

JKLOL – they look dope. Can’t go wrong with eggs, bacon, and coconut anything.

 

Coconut Flour Paleo Biscuits

 

Ingredients:

    • 3/4 cup coconut flour (do not pack down!)
    • 1 tsp baking soda
    • 1/2-3/4 teaspoon sea salt
    • 5 large eggs
    • 1 tablespoon apple cider vinegar – instead of the apple cider vinegar I used 1 Tbs all natural maple syrup
    • 1/2 cup shortening (non-hydrogenated) – instead of the shortening I used 1/2 cup grass fed butter
    • 4-5 slices organic bacon – I also used 5 pieces Canadian bacon instead of regular bacon
    • 1 large shallot, minced (about 1/3 cup)

 

Instructions:

  1. Preheat the oven to 350 degrees F.
  2. Cut the bacon into small pieces and fry until crispy. Use a slotted spoon to remove the crispy bacon pieces to a small bowl.
  3. Fry the minced shallots in the bacon fat until translucent, picking up all the browned bacon bits from the pan. Set aside to cool slightly.
  4. Combine the coconut flour, baking soda and salt.
  5. In the bowl of a stand mixer whisk the five eggs together with the apple cider vinegar. Add the flour mixture and beat until combined – the mixture will be very thick.
  6. Add the shallots and bacon fat and the shortening and continue mixing until well-combined, scraping down the sides of the bowl as necessary.
  7. Add the bacon pieces and mix until combined.
  8. Spoon mixture onto a baking sheet covered in either parchment paper or a Silpat.You will make 12 large biscuits. They should look something like this.

IMG_9557-1024x731They are super delish!!!!!

recipe courtesy of paleospirit.com

Put Up or Shut Up

by admin in Event, WOD | 1 Comment

A couple reps from VitaCoco dropped a nice little mini fridge with a few cases of product. Feel free to grab a coconut water post-WOD! There are four flavors:

    • 100% Pure Coconut Water
    • Coconut Water with Pineapple
    • Coconut Water with Peach and Mango
    • Coco Cafe – Caffe Latte (Coconut Water with Espresso and Reduced-Fat Milk)

Attention:

If you are a Paleo Challenge participant and cannot attend one of the test-out sessions this weekend (Saturday and Sunday at 11 am), there is a “Paleo Challenge Make-Up WOD” class at 7:30 pm TONIGHT on MindBody for which you can sign up. It will be an hour long class where you can either get in the three lifts or do “Cindy”.

Since there won’t be Open Box this Sunday, anyone else can attend this “class” as well but priority towards equipment goes to Paleo Challenge participants.

Don’t forget about:

T-shirts (February 15)

Beef (March 16)

    • We currently have eight (8) steak packages on the order and only two (2) roast packages requested. In order for these people to receive exactly what they want, we’ll need some people to pick up the eight (8) six ‘one pound’ hamburger packages (~$31.80 for a package of six ‘one pound’ hamburger – there are 8 of these which need to be claimed) and the remaining six (6) roast packages (~$18.90 – ~$25.20 apiece). We need to order in terms of shares and that would complete eight Mixed Shares. Let me know if you want in on some of those or are willing to drop a steak or roast package.
    • I also had to adjust some of the pricing on the sheet to make it fair to those picking up the hamburger part of a split Mixed Share.

Mud (May 18)

    • Here are the team make-ups so far:
      • Competitive: Allison D., Colin T., JJ C., Banana, Alec R. (do we want to go co-ed or guys/girls?)
      • Recreational: Jessica M.
      • Bad Decision….er….Huge Mistake….er….Drinking: Anna C., Tim S.
      • Undecided: Frank L., Richard B., Johanna L., Michaelia F.
    • Get your names on the spreadsheet and select a team. Let’s get registered by the end of the month.

This is it, Paleo Challengers. Strength test-out day has come and it’s time to throw down. See you at 11 am for a 1 RM clean, squat, and push press CrossFit Total-style.

 

With that being said, this is a perfect time for everyone to get these baseline numbers in:

 

Strength & Conditioning:

CrossFit Total-style 1 RMs

    • clean (squat or power)
    • squat (high- or low-bar)
    • push press

After a 10 minute warm-up, you’ll have 35 minutes to establish a one repetition maximum of each lift.

Perform the movements in any order you like.

 

Check-out:

“Annie”

50-40-30-20-10

    • double-unders
    • ab-mat sit-ups

 

Post weights to comments.

DSCF T-Shirt Design

by admin in Announcement, Event | 1 Comment

TShirtLineUp

Want new apparel? Me too! Help design DSCF’s next batch of t-shirts and your work can be walking up and down Division St. by next month!

 

Get as creative as you like: colors, logos, slogans, images, etc. But be sure to include at least one of the following references:

    • Division St. CrossFit
    • DSCF
    • divisionstcrossfit.com

 

Everything else is up to you. Choose to design a men’s, women’s, or unisex style shirt. If your t-shirt design is chosen, you will receive one for free!

 

Please submit your design by Friday, February 15th (two weeks) to me at jj@divisionstcrossfit.com.

Not-so-fine print:

Division St. CrossFit retains the right to decide which, if any, submitted designs will be printed.

Division St. CrossFit retains the right to make adjustments to any submitted designs.

Please do not submit designs with vulgarities or sexual references (e.g. no snatch or jerk jokes, etc.).

Five 2:2

by admin in WOD | 6 Comments

A couple reps from VitaCoco dropped a nice little mini fridge with a few cases of product. Feel free to grab a coconut water post-WOD! There are four flavors:

    • 100% Pure Coconut Water
    • Coconut Water with Pineapple
    • Coconut Water with Peach and Mango
    • Coco Cafe – Caffe Latte (Coconut Water with Espresso and Reduced-Fat Milk)

Attention:

If you are a Paleo Challenge participant and cannot attend one of the test-out sessions this weekend (Saturday and Sunday at 11 am), there is a “Paleo Challenge Make-Up WOD” class at 7:30 pm TONIGHT on MindBody for which you can sign up. It will be an hour long class where you can either get in the three lifts or do “Cindy”.

Since there won’t be Open Box this Sunday, anyone else can attend this “class” as well but priority towards equipment goes to Paleo Challenge participants.

Don’t forget about:

Beef (March 16)

    • We currently have eight (8) steak packages on the order and only two (2) roast packages requested. In order for these people to receive exactly what they want, we’ll need some people to pick up the eight (8) six ‘one pound’ hamburger packages (~$31.80 for a package of six ‘one pound’ hamburger – there are 8 of these which need to be claimed) and the remaining six (6) roast packages (~$18.90 – ~$25.20 apiece). We need to order in terms of shares and that would complete eight Mixed Shares. Let me know if you want in on some of those or are willing to drop a steak or roast package.
    • I also had to adjust some of the pricing on the sheet to make it fair to those picking up the hamburger part of a split Mixed Share.

Mud (May 18)

    • Here are the team make-ups so far:
      • Competitive: Allison D., Colin T., JJ C., Banana, Alec R. (do we want to go co-ed or guys/girls?)
      • Recreational: Jessica M.
      • Bad Decision….er….Huge Mistake….er….Drinking: Anna C., Tim S.
      • Undecided: Frank L., Richard B., Johanna L., Michaelia F.
    • Get your names on the spreadsheet and select a team. Let’s get registered by the end of the month.

Warm-up:

Tabata double-unders

 

Strength/skill:

15 min. of HSPU work

 

Conditioning:

five 2 min. AMRAPs with 2 min. of rest between rounds

    • 6 front squats (155/115)
    • 6 burpees
    • 6 ab-mat sit-ups

 

Check-out:

3×3 turkish get-ups

 

Post DU count and metcon score to comments.