2017.04.09

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength programming for the week of 4/10/17 – 4/15/17:

Monday 4/10/17

alternating dumbbell press

    • 3-4×10-12 (2020 tempo), one work set every 4 min.

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 4-5×6-8 (30X0 tempo)

Tuesday 4/11/17

deadlift

    • 4-5×6-8 (31X0 tempo), one work set every 3 min.

Wednesday 4/12/17

overhead squat

    • 4-5×6-8 (2011 tempo), one work set every 3 min.

sub: front squat

    • 4-5×8-10 (2011 tempo), one work set every 3 min.

Thursday 4/13/17

superset: 1xME unbroken HSPUs and unbroken TTB, 3x>1/2ME HSPUs and TTB

Friday 4/14/17

single-leg Romanian dumbbell deadlift

    • 4-5×8-10 (30X1 tempo), one work set every 4 min.

Saturday 4/15/17

    • metcon only

2017.04.08

by JJ Christopher in WOD | Leave a comment

DSC06705

Conditioning:

with a partner

5 min. AMRAP

    • burpees

then

1,600m run

5 min. AMRAP

    • burpees

then

1,600m run

– perform burpees in any fashion but only one partner works at a time

– partners alternate every 100m

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.04.07

by JJ Christopher in WOD | Leave a comment

DSC06768

Reminder:

Join us TONIGHT at 7:30 pm when we announce the winners of the 2017 DSCF Intra-Box Open and this year’s t-shirts!

Strength:

back squat

    • 3-4×10-12 (2020 tempo)

– one work set every 3 min.

– 10 reps: 57.5-62.5% 1 RM

– 12 reps: 50-55% 1 RM

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

2 rounds

    • 35 push presses (105/70)
    • 35 toes-to-bar
    • 35 front squats (105/70)

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

Jane Fondas

    • 3×10 (per side) (1010 tempo)

incline chest-supported dumbbell row

    • 4×8 (1110 tempo)

weighted strict chin-ups

    • 3-4×4-6 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

18 min. run/bike/row @ 80%

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.04.06

by JJ Christopher in WOD | Leave a comment

DSC06754

Reminder:

Join us TOMORROW Friday, April 7th at 7:30 pm when we announce the winners of the 2017 DSCF Intra-Box Open and this year’s t-shirts!

Strength:

single-leg Romanian dumbbell deadlift

    • 3-4×10-12 (30X1 tempo)

– one work set every 4 min.

 

Conditioning:

9 min.

1,000m row

AMRAP

      • 1 power clean (185/125)
      • 3 burpee-bar-hops

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

good mornings

    • 5×5 (30X0 tempo)

incline bench press

    • 3×10-12 (2020 tempo)

– one work set every 3 min.

– heavier than last week

FLR (optional: on rings)

    • 4xME (1:1 rest)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

12 min. run/bike/row @ 80%

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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Join our Members Only Forum!

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2017.04.05

by JJ Christopher in WOD | Leave a comment

DSC06614

Attention:

The 6:30 pm class TODAY Wednesday, April 5 is BACK on the schedule!

The 6:30 pm class TODAY Wednesday, April 5 is canceled due to a private event. Please join us for the 5:30 or 7:30 pm class instead!

Reminder:

Join us this Friday, April 7th at 7:30 pm when we announce the winners of the 2017 DSCF Intra-Box Open and this year’s t-shirts!

Strength:

press

    • 4-5×8-10 (30X1 tempo)

– one work set every 3 min.

– 8 reps: 65-70% 1 RM

– 10 reps: 57.5-62.5% 1 RM

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 3-4×6-8 (30X0)

 

Conditioning:

6 rounds of 90 sec. on/off

50 double-unders

AMRAP

      • odd rounds: pull-ups
      • even rounds: handstand push-ups

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

single-arm trap 3 raise, Powell raise, dumbbell external rotation

    • 2-3×8 (per side and exercise)

muscle-up transitions

    • 3×5

GHD sit-ups

    • 3×5 (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 2 min. for 4 rounds

    • 15 sec. AMRAP bike/row/sprint @ 95%

– light recovery bike/row/jog/walk during non-working periods

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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Join our Members Only Forum!

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March 2017 PRs

by JJ Christopher in PRs | Leave a comment

IMG_0649Adam H.

    • clean & jerk 185

Alisha W.

    • back squat 190

Alison Y.

    • jerk 100

Amanda B.

    • snatch 82

Amanda S.

    • back squat 185
    • snatch 95

BJ H.

    • clean & jerk 210
    • front squat 235
    • overhead squat 125
    • press 125
    • snatch 155

Brendan F.

    • press 160

Brent H.

    • clean 215
    • power clean 205

David M.

    • clean & jerk 245
    • deadlift 455
    • jerk 245

Dillon K.

    • clean & jerk 245
    • snatch 200

Jamie S.

    • unbroken pull-ups 21

Janice T.

    • 100 burpees 8:18
    • back squat 227
    • front squat 187
    • snatch 110

Janis L.

    • back squat 255
    • weighted pull-up 110

Jen N.

    • back squat 185
    • unbroken pull-ups 15
    • weighted pull-up 5

Julian S.

    • jerk 90

Kate G.

    • back squat 290

Katie V.

    • clean & jerk 120
    • front squat 125
    • jerk 125
    • snatch 85

Kelly B.

    • back squat 245
    • snatch 140

Kristin B.

    • 2,000m row 8:14
    • back squat 160
    • clean & jerk 120
    • overhead squat 85

Linh L.

    • clean & jerk 90

Marc M.

    • back squat 335
    • clean & jerk 185
    • front squat 285

Matthew D.

    • 2,000m row 7:43
    • clean & jerk 175
    • front squat 205

Max C.

    • jerk 215
    • press 165
    • unbroken bar muscle-ups 1
    • unbroken handstand push-ups 22

Paul S.

    • 100 burpees 4:50
    • back squat 305
    • clean & jerk 205
    • front squat 260
    • press 145
    • unbroken bar muscle-ups 4

Pete L.

    • front squat 195
    • press 125

Raquel B.

    • back squat 145

Sarita P.

    • back squat 215
    • clean & jerk 147
    • snatch 105

Sean S.

    • Bear Complex 135
    • Fight Gone Bad 300

Steffi J.

    • 100 burpees 8:10
    • clean 145
    • clean & jerk 140
    • front squat 150
    • unbroken pull-ups 12

Tim R.

    • back squat 340

2017.04.04

by JJ Christopher in WOD | Leave a comment

DSC06597

Attention:

The 6:30 pm class TOMORROW Wednesday, April 5 is canceled due to a private event. Please join us for the 5:30 or 7:30 pm class instead!

Reminder:

Join us this Friday, April 7th at 7:30 pm when we announce the winners of the 2017 DSCF Intra-Box Open and this year’s t-shirts!

Strength:

rear leg-elevated dumbbell split squat

    • 4-5×8-10 (2011 tempo)

– one work set every 4 min.

 

Conditioning:

10 min.

800m run

AMRAP

      • 10 wall balls (20/14)
      • 25 double-unders

– at the expiration of 10 min. run an 800m cool-down

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

glute bridges

    • 3×12 (10×2 tempo)

Pendlay rows

    • 3×10 (10×0 tempo)

– one work set every 2 min.

– heavier than last week

GHD back extensions

    • 5×5 (unweighted) (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

12 min. run/bike/row @ 80%

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017 Intra-Box Open Results (Fri. 4/7 @ 7:30 pm)

by JJ Christopher in Event | Leave a comment

Winner Pukie ShirtsThe 2017 CrossFit Games Open has just wrapped up and that means that so has our Intra-Box Open! The competition has been stiff at all levels and has produced some incredible performances. The resulting lead changes made for an entertaining five weeks with the difference between many of the top finishers being only one or two points, or, even tied!

 

The results will be calculated this week and we will hand out the winner’s shirts when we make the official announcement THIS Friday, April 7th at 7:30 pm. So come pack the 6:30 pm class and stick around afterward when we award this year’s Intra-Box Open winners at both the Rx and Scaled levels!

2017.04.03

by JJ Christopher in WOD | 1 Comment

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Attention:

The 6:30 pm class this Wednesday, April 5 is canceled due to a private event. Please join us for the 5:30 or 7:30 pm class instead!

Strength:

power clean+hang clean

    • to a heavy single

hang clean

    • 3-5×1 @ max power clean+hang clean

 

Conditioning:

4 rounds

    • 12 deadlifts (155/105)
    • 12 hang power cleans (155/105)
    • 12 box jump step-downs (24/20)

– 1 min. rest between rounds

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

Romanian deadlifts

    • 3-5×5 (start at final hang clean)

close-grip bench press

    • 3×12-15 (2020 tempo)

– one work set every 3 min.

incline dumbbell bench press

    • 2-3×15 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

16 min. run/bike/row @ 80%

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.04.02

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength programming for the week of 4/3/17 – 4/8/17:

Monday 4/3/17

power clean+hang clean

    • to a heavy single

hang clean

    • 3-5×1 @ max power clean+hang clean

Tuesday 4/4/17

rear leg-elevated dumbbell split squat

    • 4-5×8-10 (2011 tempo), one work set every 4 min.

Wednesday 4/5/17

press

    • 4-5×8-10 (30X1 tempo), one work set every 3 min.

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 3-4×6-8 (30X0 tempo)

Thursday 4/6/17

single-leg Romanian dumbbell deadlift

    • 3-4×10-12 (30X1 tempo), one work set every 4 min.

Friday 4/7/17

back squat

    • 3-4×10-12 (2020 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 sec.

Saturday 4/8/17

    • metcon only
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