How long can you HANDSTANDle it?

by admin in WOD | 7 Comments

Jed S. locking out a push press overhead

Don’t forget to put your PRs up on the new PR board! I know the following peeps have had some PRs so far this month already:

Terra T. – push press & jerk

Moosah R. – push press & jerk

Tim S. – jerk

Richard B. – push press & jerk

Jon K. – push press & jerk

I’m sure there were others so get your stats up there and get the recognition you deserve!

max handstand hold



5 rounds

3 min AMRAP

    • 3 deadlifts (275/185)
    • 6 ring dips
    • 9 box jumps (24/20)

1 minute rest after each 3 min AMRAP

pick up where you left off after each round


Post total rounds to comments.

Maple Mustard Pork Chops

by admin in Recipe | 2 Comments

This recipe comes from yours truly. It’s not an original but it’s still delicious!


Maple Mustard Pork Chops

Prep time: 10 min.

Cook time: 10 min.

Total time: 20 min.

Serves: 2 (or 1 😉 )



    • 1 tablespoon maple syrup
    • 1 tablespoon dijon mustard
    • 1 teaspoon olive oil
    • 1 small clove garlic, crushed
    • salt and ground black pepper to taste
    • 2 bone-in pork chops



1. Preheat a cast-iron skillet to medium-high.
2. In a small bowl, stir together the maple syrup, dijon mustard, olive oil, garlic, salt, and pepper.
3. Place the chops and mustard mixture inside a large Zip-loc plastic bag, then shake thoroughly to coat the chops. If the pork chops come in a plastic container, simply leave the chops in the container and pour the mustard mixture on to the chops, coating both sides.
4. Place the chops on the skillet, cooking 3 to 4 minutes per side. With the remaining mustard mixture, pour half of it over the first cooked side of the chops and cook that side again. Repeat for the other side using the last of the mixture.


Play with the heat a little bit to get a nice char on the chops but make sure you reduce the heat after doing so to ensure you cook them all the way through! I often find that near the end of cooking you can drag the chops around the skillet to pick up any of the charred mustard mixture, giving it some added texture. Pair with your favorite veggies and/or a sweet potato.


recipe courtesy of Men’s Health

Oly Monday

by admin in WOD | 10 Comments

Johanna L. warming up her push presses toward her 3 RM last week

1 RM squat clean



EMOM for 10 min.

    • 3 power cleans at 70% 1 RM squat clean


Post 1 RM squat clean weight to comments.

Ba-ba-ba Ba-ba-Barbara

by admin in WOD | 3 Comments



5 rounds

    • 20 pull-ups
    • 30 push-ups
    • 40 sit-ups
    • 50 air squats

rest 3 minutes between each round


Post total time including rest time to comments.

Check out the CrossFit Benchmark WOD article to learn more about the ladies: Benchmark Workouts

Elizabeth and Diane’s Ugly Stepchild

by admin in WOD | 5 Comments

Ro A. catching that jerk in a nice low split

I said this in the comments yesterday but here it is again:

“Mad props to Steve R. who held onto the pull-up bar for 3:05!!!! I have no idea how that is even possible.”


1000m row


    • burpees
    • cleans (135/95)
    • HSPUs

50 DUs


Post time and load to comments. Happy Friday!

Triple P Burger

by admin in Recipe | 2 Comments

Here’s another fantastic paleo recipe via Nic A. Remember, you will always be able to find our posted recipes on the “Paleo Recipes” page!


Triple P Burger


Three P’s: Portabellas, Pears and Pork! This burger will also literally make you P your pants because it’s so good!

We used these awesome pre-made Organic Pork Sausage Patties from South Pork Ranch LLC, a family owned farm in Chatsworth, IL. I try to buy local as much as possible. It is not only a great way to support local farmers but they are usually very paleo friendly with their meat! You could also choose to make your own burgers with 1lb of any grass fed ground meat, 2 eggs, garlic powder, salt and pepper.


What you need:

    • 1lb Burgers/burger meat
    • 4 portabella mushrooms (The bun!)
    • 1 pear


Marinade Ingredients:

    • 3 tbsp olive oil
    • 2 garlic cloves
    • 1 tbsp dried oregano
    • juice of one small lemon
    • salt & pepper


Start by cleaning your shrooms. Take off the stems and scrape out the gills with a spoon.  You don’t have to take the gills out, but they kind of gross me out so I always do!

Next, slice your pear into rounds (like a tomato slice!).

Brush marinade on the surface of the pears and portabellas.


Grill time!

Put the burgers on first and when they are about half way done add your portabellas and pears.


When everything is done grilling. Construct like a burger…

Stack: Shroom. Meat. Pear slices. Toppings. Shroom.

Sprinkle you buns with sesame seeds if you like!


Do this:

Brandon and I added avocado slices to top our burgers. YUM! What kind of toppings would all y’all at D-Street add to this burger?

Hang in there

by admin in WOD | 4 Comments

3 rounds:

3 minutes of maximum hanging from the pull-up bar

    • rest for the remainder of the 3 minutes when you come off the bar
    • jump back onto the bar at the beginning of the next round




    • deadlifts (225/185)
    • wall balls (20/14)


Post WOD time and loads to comments.

JJ’s Nutmeg WOD

by admin in Announcement, Event | 2 Comments

This is what happens when you give Anna C. access to MS Paint. Don’t give Anna C. access to MS Paint.

Want a holiday party at DSCF this season? I got yer holiday party right here…


Friday, December 14th during the 6:30 pm class, we will host a themed WOD. Come dressed in your favorite winter holiday garb: santa suit, reindeer ears, ugly sweater, yarmulke, dashiki, whatever Canadians wear on Boxing Day….

Bring your favorite holiday beverage as well for incorporation in the WOD (eggnog NOT recommended).


After the WOD, we’ll hit Division St. (in said winter holiday garb) for libations in celebration of the holidays and new friends.

This will be a free class so sign up now before it’s made official on Facebook.

Cuz you know, it ain’t official until its on the ‘Book.

2k Row Time Trial

by admin in WOD | 11 Comments

Welcome back Jay!

Check out the improvements made by our athletes over the last time we performed yesterday’s WOD!

Before today’s WOD, review proper rowing technique by checking out this previous post. Let’s make our rows as efficient as possible to maximize each stroke’s power output!

WOD 1:

2k row time trial


WOD 2:

100 partner med-ball sit-ups (20/14)

    • every minute on the minute, you and your partner complete 5 burpees



alternating 3 sets of max ring dips and 5 wall walks


Post WOD times to comments.

Caramelized Onion & Sausage Stuffing

by admin in Recipe | 2 Comments

Here’s a great recipe for Caramelized Onion & Sausage Stuffing from Jon K. which he produced with great success over Thanksgiving. Spring this on the family during the holidays and they won’t even know it’s PALEO!


Thanksgiving Caramelized Onion & Sausage Stuffing

Prep time:  
Cook time:  
Total time:  
Serves: 4


    • 1lb ground pork sausage
    • 2 yellow onions, sliced
    • 1 sweet potato or yam
    • 1 container of mushrooms, roughly chopped
    • 2 tablespoons white wine vinegar
    • 1 cup pecans, chopped
    • 2 eggs, beaten
    • ⅓ cup chicken broth
    • 1 tablespoon fresh rosemary, chopped
    • 1 tablespoon fresh thyme, chopped
    • 2 tablespoons fat of choice
    • 1 garlic clove, minced
    • salt and pepper, to taste


  1. Preheat oven to 375 degrees. Cover a baking sheet with foil, throw diced sweet potatoes/yams on it, sprinkle with olive oil and salt and pepper. Bake for about 15-20 minutes or until sweet potatoes are tender, then set aside.
  2. While those cook, pull out a large skillet, place it under medium-high heat and place a tablespoon of fat along your minced garlic clove and your mushrooms in it to begin to cook down. Add a bit of salt and pepper and cook until soft. Once they are done cooking, add to a large bowl.
  3. While your mushrooms are cooking down, add a tablespoon of fat to another large skillet over medium heat and add your sliced onions. Continuously move onions around to help coat and caramelize. The caramelization will take about 10-15 minutes. Add a bit of salt and pepper, to taste.
  4. When your mushrooms are done cooking, add your pork sausage to the hot mushroom pan (the mushrooms have been removed at this point). Use a wooden spoon to break up sausage and cook until almost cooked through.
  5. Once the sausage is all done, add mixture to your mushroom bowl to cool. Now beat your eggs, add to your sausage mixture, and add your chicken broth and vinegar, along with your sweet potatoes, pecans, and chopped herbs. Mix well.
  6. You can now either use a 9×13 baking dish to place your stuffing in OR place on a foil-lined baking sheet. Either way will work.
  7. Bake at 375 degrees for about 10 minutes, then add your caramelized onions and cooked for 5 more minutes.
  8. Eat it up!!!! OMG OMG, its so good.

recipe courtesy of PaleOMG

By the way, you can always reference any previously posted paleo recipes by checking out the new “Paleo Recipes” page. It can be found in the main menu in the top lefthand corner of the homepage. All recipes will be added to that page every time they are posted to the blog! Enjoy and feel free to send us any of your favorites from home!