Another Loss for the Spikers! (6/8)

by JJ Christopher in Announcement | Leave a comment

 Despite the return of several all-star Spikers alumni (Cassidy, Annelise, Katie, Ken), the squad was out-played by our opponents. We hope to up the enthusiasm next week by bringing back pre-game ‘Rock the Babies!’

– Captain Kate

2017.06.09

by JJ Christopher in WOD | Leave a comment

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Attention:

To accommodate next week’s testing week, the third Skills Series 2017 skill-building clinic has been pushed back 1 WEEK to Wednesday, June 21st at 7 pm. Please plan accordingly!

Reminder:

Strength:

deadlift

    • 2×3 (3111 tempo)
    • 2×2 (3111 tempo)
    • 2×1 (3111 tempo)

– one work set every 3 min.

– second wave heavier than the first

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

– 1 reps: 92.5-97.5% 1 RM

 

Conditioning:

13 min. AMRAP

    • 15 power cleans (95/65)
    • 15 wall balls (20/14)
    • 15 calorie row
    • 15 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)

rack pulls (from pads)

    • 2-3×3-4 (use final deadlift weight)

close-grip bench press

    • 2×3, 2×2, 2×1 (20X1 tempo)

– one work set every 3 min.

FLR (optional: on rings)

    • 5xME (1:1 rest)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

8 rounds

    • 30 sec. run/bike/row @ 90%

– rest 30 sec. between rounds

– 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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2017.06.08

by JJ Christopher in WOD | Leave a comment

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Don’t Forget:

Join us for the third of FIVE skill-building clinics in our brand new Skills Series 2017 on Wednesday, June 14th at 7 pm!

Reminder:

Strength:

split jerk

    • 1 RM

 

Conditioning:

30 burpees

20 front-rack lunges (115/80)

10 push presses (115/80)

100 double-unders

10 push presses (115/80)

20 front-rack lunges (115/80)

30 burpees

– 14 min. cap

 

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)

press from split

    • 6×5 (start with empty bar)

farmer’s carries

    • 5 min. AMRAP (as heavy as possible)

superset: GHD back extensions & GHD sit-ups

    • 3-5×8 (2020 tempo)

– same or heavier weight as last time.

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 4 min. for 4 rounds

    • 60 sec. AMRAP bike/row/sprint @ 85%

– 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.06.07

by JJ Christopher in WOD | Leave a comment

DSC08138

Don’t Forget:

Join us for the third of FIVE skill-building clinics in our brand new Skills Series 2017 on Wednesday, June 14th at 7 pm!

Reminder:

Strength:

back squat

    • 2×3 (20X2 tempo)
    • 2×2 (20X2 tempo)
    • 2×1 (20X2 tempo)

– one work set every 3 min.

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

– 1 reps: 92.5-97.5% 1 RM

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

21-15-9 (12 min. cap)

    • deadlifts (185/135)
    • pull-ups

– Rx+: chest-to-bar pull-ups or 7-5-3 muscle-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)

box jump step downs

    • 3×30 sec. AMRAP (rest 90 sec.)

Pendlay rows

    • 10×2 (10X0 tempo)

– one work set every 1 min.

(weighted) strict chin-ups

    • 5-6×4-6 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

7 rounds

    • 60 sec. run/bike/row @ 90%

– rest 60 sec. between rounds

– 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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April/May 2017 PRs

by JJ Christopher in PRs | Leave a comment

Alisha W.

    • front squat 155
    • hang snatch 105
    • power clean 135
    • snatch 115
    • unbroken pull-ups 1

Ariel H.

    • clean 135
    • snatch 100

BJ H.

    • back squat 255
    • clean 225
    • clean & jerk 215
    • deadlift 325
    • power clean 225
    • push press 195
    • unbroken bar muscle-ups 12

Brian C.

    • front squat 255×2

Brianna B.

    • jerk 95
    • power clean 100

Christina L.

    • clean & jerk 110
    • snatch 80

David M.

    • clean 245
    • power clean 260
    • push press 235

Henry B.

    • unbroken double-unders 50

Jen N.

    • clean 160
    • hang clean 140
    • power clean 155
    • snatch 105

Katie V.

    • clean & jerk 125
    • handstand walk half-length floor
    • hang snatch 95
    • snatch 90

Kelly B.

    • clean 190
    • hang snatch 140
    • overhead squat 165
    • power clean 180
    • push jerk 175
    • push press 155
    • unbroken muscle-ups 4

Kristin B.

    • clean 135

Marc M.

    • power clean 195

Miguel D.

    • power clean 165

Mike Gr.

    • clean 195

Natalie R.

    • clean & jerk 155

Rachel G.

    • power clean 150

Sabrina G.

    • hang snatch 125
    • unbroken pull-ups 11
    • unbroken strict pull-ups 1

Sean S.

    • jerk 215

Steffi J.

    • snatch 105

2017.06.06

by JJ Christopher in WOD | Leave a comment

DSC07835

Don’t Forget:

Join us for the third of FIVE skill-building clinics in our brand new Skills Series 2017 on Wednesday, June 14th at 7 pm!

Reminder:

Strength:

clean

    • 1 RM

 

Conditioning:

35 goblet squats (70/53)

35 hang power clean and jerks (105/70)

35 goblet squats (70/53)

– 9 min. cap

 

 

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)

clean pulls (optional: deficit)

    • 3-5×2 (start at final clean weight)

incline bench press

    • 2×3, 2×2, 2×1 (20×1 tempo)

– work set every 3 min.

FLR (optional: on rings)

    • 4xME (1:1 rest)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

20 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!

DSCF White Sox Outing (Sat. 7/1)

by JJ Christopher in Event | Leave a comment

DSCF White Sox OutingMake plans to join us on Saturday, July 1st when Division St. CrossFit heads to the South Side to watch the Chicago White Sox take on the Texas Rangers at 1:10 pm!

 

Tickets will be purchased at the end of this week so if you are interested in being one of the crew to enjoy some fun in the sun, you must email Coach JJ (jj@divisionstcrossfit.com) by THIS Friday, June 9th. We will be aiming to grab a group of seats in the outfield where tickets run for about $30 (not including any additional taxes or charges).

 

RSVP to the Facebook event to let everyone know you’ll be there and to coordinate transportation to the stadium:

https://www.facebook.com/events/379017425833868/

2017.06.05

by JJ Christopher in WOD | Leave a comment

DSC07608

Don’t Forget:

Join us for the third of FIVE skill-building clinics in our brand new Skills Series 2017 on Wednesday, June 14th at 7 pm!

Reminder:

Strength:

15 min. EMOM

    • min. 1: 6-8 strict(/deficit) handstand push-ups
    • min. 2: 6-8 strict(/weighted) pull-ups OR 2-4 muscle-ups
    • min. 3: 6-8 strict(/weighted) ring dips (sub: push-ups) OR 3-5 pull-ups+ring dips OR rest

 

Conditioning:

3 rounds

2 min.

200m run

          • AMRAP box jump step-downs (24/20)

– rest 1 min.

2 min.

200m run

          • AMRAP knees-to-elbows

– rest 1 min.

 

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) (1111 tempo)

wall runs/shoulder taps

    • 3-5xAMRAP

superset: GHD back extensions & GHD sit-ups

    • 3-5×8 (2020 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 3 min. for 6 rounds

    • 45 sec. AMRAP bike/row/sprint @ 90%

– 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.06.04

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 6/5/17 – 6/10/17:

Monday 6/5/17

    • 15 min. EMOM: min. 1: 6-8 strict(/deficit) handstand push-ups, min. 2: 6-8 strict(/weighted) pull-ups OR 3-5 unbroken muscle-ups, min. 3: 6-8 strict(/weighted) ring dips (sub: push-ups) OR 3-5 pull-ups+ring dips OR rest

Tuesday 6/6/17

clean

    • 1 RM

Wednesday 6/7/17

back squat

    • 2×3, 2, 1 (20X2 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 sec.

Thursday 6/8/17

split jerk

    • 1 RM

Friday 6/9/17

deadlift

    • 2×3, 2, 1 (3111 tempo), one work set every 3 min.

Saturday 6/10/17

    • metcon only

2017.06.03

by JJ Christopher in WOD | Leave a comment

DSC07478

Reminder:

CLASSES CANCELED TODAY FOR AN OFF-SITE MURPH DAY 2017 EVENT

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