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.

Wittman

by admin in WOD | 11 Comments

wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Announcement:

Today is the last day of the month, so make sure you get any PRs from the month of January up on the PR board before we switch over to February! Get the recognition you deserve! This will also help ensure that I don’t miss any (more) numbers when updating the Leaderboard in the next couple days. Thanks!!

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 on Friday 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.

And finally, don’t forget about:

Beef (March 16)

Mud (May 18)

Warm-up:

rowing intervals

    • 30s work/15s exchange time w partner/30s rest
    • 6 paces: easy pace (5), (6), (7), (8), (9), all-out (10)

 

Strength:

5-4-3-2-1 bench press

    • work up to a weight you can do five times but no more
    • rest exactly 30s between sets

 

Conditioning:

“Wittman” (25 min. cap)

7 rounds

    • 15 kb swings (53/35)
    • 15 power cleans (95/65)
    • 15 box jumps (24/20)

 

Post press weight and metcon time to comments.

Chippin Away

by admin in WOD | 8 Comments

Announcement:

Tomorrow is the last day of the month, so make sure you get any PRs from the month of January up on the PR board before we switch over to February! Get the recognition you deserve! This will also help ensure that I don’t miss any (more) numbers when updating the Leaderboard in the next couple days. Thanks!!

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 on Friday 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.

And finally, don’t forget about:

Beef (March 16)

Mud (May 18)

Strength:

A. 5×5 deadlift (~70% +/-5% 1 RM)

B. 5×5 press (~80% +/-5% 1 RM)

      • The five sets will be performed in an A, B alternating fashion. Warm-up to a weight which you will perform 5 reps for 5 sets, but not necessarily a 5 RM (theoretically a 5 RM can be performed for only 1 set, or 1×5). Once you have figured out the weights you will use for each movement, take strictly 30 seconds of rest between each set.

 

Conditioning:

(15 min. cap)

10 muscle-ups (sub: 1x ring rows [or pull-ups, if you have unassisted] and ring dips)

20 hand-release push-ups

30 ab-mat sit-ups

40 air squats

50 double-unders

40 air squats

30 ab-mat sit-ups

20 hand-release push-ups

10 muscle-ups (sub: 1x ring rows [or pull-ups, if you have unassisted] and ring dips)

 

Post deadlift and press weights and metcon time to comments.

“C” is for Chewy Chocolate Chip Paleo Cookies and that’s good enough for me

by admin in Recipe | 5 Comments

IMG_2172

These cookies don’t look nearly as good as they would had they been Instagrammed.

This recipe comes via Anna C. and definitely will have you fooled into thinking they are not paleo (as some of us Polar Plungers can attest!).

 

Chewy Chocolate Chip Paleo Cookies!

 

Ingredients:

    • 1+1/2 cups almond flour/meal (I used Bob’s Red Mill, but if you can find some that has a finer grind, you might prefer it.  The texture is just slightly grittier than a “real” cookie.)
    • 1/2 tsp baking soda
    • 1/2 tsp salt
    • 1/4 cup honey
    • 2 tbsp coconut oil melted
    • 1 egg
    • 1/2 tsp vanilla
    • 1/4 cup dark chocolate chips (I used Enjoy Life Mini Chips http://www.enjoylifefoods.com/chocolate-for-baking/mini-chips/.  They are Gluten Free, Wheat Free, Dairy Free, Peanut Free, Tree Nut Free, Egg Free, Soy Free, Fish Free, Shellfish Free… but they’re still chocolate-y!  You can get them at Plenty Grocery & Deli.)
    • Cinnamon
    • Wax paper

 

Directions:

  1. Preheat oven to 350F.
  2. In a medium bowl mix together almond meal, baking soda and salt.  Use a wire whisk to break up any clumps that have formed in the almond flour.
  3. In a small bowl mix together honey, coconut oil, egg and vanilla.
  4. Mix wet and dry ingredients together well.  Add a few shakes of cinnamon, and test for taste.  Then add chocolate chips.  Mix all ingredients well.
  5. Scoop batter onto a waxed paper lined baking tray.  You should get 12 decent sized cookies.
  6. Bake for 13-16 minutes.  The cookies will stick just lightly to the waxed paper, so keep an eye on them when you hit the 13 minute mark.  And don’t let them cool too long on the baking tray when they come out of the oven or they will be harder to get off.  While still warm, move to a cooling rack (if you have one), or to another, cool, waxed paper lined tray.

 

HOT HOT HOT

by admin in WOD | 10 Comments

It’s supposed to be 60º today so let’s take advantage of it! (Where our runners at??)

Just keep your hands dry cuz why, Ollie?

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 on Friday 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)

Mud (May 18)

Warm-up:

agility ladder

    • burpee penalties (3 per mistake) will be enforced from now on 😀

 

Strength:

heavy single hang clean complex of:

    • hang power clean
    • hang squat clean
    • hang squat clean to thruster

 

Conditioning:

“Helen” (15 min. cap)

3 rounds

    • 400m run
    • 21 kb swings (53/35)
    • 12 pull-ups

 

Post hang clean complex weight and metcon time to comments.

Snatch Stuff

by admin in WOD | 5 Comments

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Post-plunge DSCF pic! Next year will be even bigger!

Warm-up:

Burgener warm-up

 

Strength/skill:

30 min. of snatch work

 

Conditioning:

7 rounds

    • power snatch (95/65)
    • snatch balance (95/65)
    • overhead squat (95/65)
    • hang squat snatch (95/65)

I would like to know the praice for dat Open Bawx. What is dat praaaaaiiice???

by admin in WOD | 4 Comments

jjinabox

It’s….me in a box!

Don’t leave me all alone at Open Box today.

 

Come out between 11 and 2 to work on whatever you like.

Only one week left for Paleo Challengers to post bigger squat, clean, push press, and Cindy numbers over their check-ins….GET SOME.

Who do you appreciate?

by admin in WOD | 1 Comment

Polar Plunge for website

See you at the Polar Plunge!

Strength/Skill:

athlete’s choice

    • HSPUs
    • pistols
    • muscle-ups
    • double-unders
    • wall walks
    • etc.

 

Conditioning:

20 calorie row

10 rounds

    • 2 jerks (135/95)
    • 4 CTB pull-ups
    • 6 box jumps (30/24)
    • 8 knees to elbows

 

Post metcon time to comments.