2017.07.21

by admin in WOD | Leave a comment

DSC09867

Attention:

Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance:

    • 6 am
    • 7 am
    • morning Open Gym (8 am-noon)
    • noon

Don’t Forget:

We….want….YOU!….to lend us a hand Sunday, July 30th starting at 10 am to help with the DSCFacelift after some building maintenance is completed. Hope you can join us then!

Strength:

superset: push presses & pull-ups

    • 5×3-5 (push presses)
    • 5×8-12 (pull-ups)

 

Conditioning:

30 power clean & jerks (135/95)

800m run

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!

Follow us on Instagram!

DSCFacelift (Sun. 7/30)

by admin in Event | Leave a comment

DSCFaceliftNext week Division St. CrossFit will finally be receiving some much needed building repairs. On Sunday, July 30th at 10 am, “We….want….YOU!” to help us put the gym back together. That’s right –  we’re calling on our community to put their functional fitness to use on the following projects:

    • wall-mounting the main rig
    • cleaning and re-oiling barbells
    • mounting additional handstand push-up walls
    • painting around the whiteboard
    • painting and mounting a frame around the whiteboard
    • sanding down the SPEAL bars

 

Participation is 100% voluntary but Open Gym and Olympic Weightlifting will be canceled that day in order for us to work. So, we hope you can make plans to help us get these jobs done! There will be no prep work necessary on your end – simply show up and we’ll let you know how you can help. Can’t make it? No sweat. We’ll make it work!

 

We hope you enjoy these changes and that you are available to help us make them happen! Thanks!!

2017.07.20

by admin in WOD | Leave a comment

DSC09861

Attention:

Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance:

    • 6 am
    • 7 am
    • morning Open Gym (8 am-noon)
    • noon

Strength:

back squat

    • 5×4-6

– start @ 70%

– may add weight each set

front rack holds

    • 3-5×10 sec.

 

Conditioning:

400m run

15 handstand push-ups

400m run

30 ring dips

400m run

60 push-ups

400m run

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!

2017.07.19

by admin in WOD | Leave a comment

DSC09859

Attention:

Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance:

    • 6 am
    • 7 am
    • morning Open Gym (8 am-noon)
    • noon

Strength:

every 2 min. for 8 rounds

    • 2 touch-and-go power cleans

– start @ 65%

– add weight each set

 

Conditioning:

14 min. AMRAP

    • 12 thrusters (75/55)
    • 20 hang power snatches (75/55)

– rest 40 sec. between rounds

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!

2017.07.18

by admin in WOD | Leave a comment

DSC09857

Attention:

Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance:

    • 6 am
    • 7 am
    • morning Open Gym (8 am-noon)
    • noon

Reminder:

    • Place your order for affordable grassfed beef, pasture-raised chicken, and pasture-raised pork from VDL Grassfed by end of day TODAY Tuesday, July 18th for delivery on Saturday, July 22nd!

Strength:

push jerk

    • work to a heavy set of 3
    • 2xAMRAP @ 80-85% of the heavy set of 3

– rest 3 min. between AMRAPs

superset: pull-ups & ring dips

    • 3-5×2-3 (pull-ups)
    • 3-5×12-15 (ring dips)

 

Conditioning:

3 min. AMRAP

    • burpees

2 min. AMRAP

    • box jump step-downs (24/20)

1 min. AMRAP

    • kettlebell swings (53/35)

2 min. AMRAP

    • box jump step-downs (24/20)

3 min. AMRAP

    • burpees

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!

2017.07.17

by admin in WOD | Leave a comment

DSC09474

Reminder:

    • Place your order for affordable grassfed beef, pasture-raised chicken, and pasture-raised pork from VDL Grassfed by end of day TOMORROW Tuesday, July 18th for delivery on Saturday, July 22nd!

Strength:

front squat OR overhead squat

    • work to a heavy set of 1-2
    • 3-4×1-3 @ 80-90% of the heavy set of 1-2

 

Conditioning:

4 rounds

2 min.

        • 15 toes-to-bar
        • AMRAP hang cleans (round 1: 155/105, round 2: 135/95, round 3: 115/80, round 4: 95/65)

– rest 2 min. between rounds

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!

2017.07.16

by admin in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength training for the week of 7/17/17 – 7/22/17:

Monday 7/17/17

front squat OR overhead squat

    • work to a heavy set of 1-2
    • 3-4×1-3 @ 80-90% of the heavy set of 1-2

Tuesday 7/18/17

push jerk

    • work to a heavy set of 3
    • 2xAMRAP @ 80-85% of the heavy set of 3

– rest 3 min. between AMRAPs

superset: pull-ups & ring dips

    • 3-5×2-3 (pull-ups)
    • 3-5×12-15 (ring dips)

Wednesday 7/19/17

every 2 min. for 8 rounds

    • 2 power cleans

– start @ 65%

– add weight each set

Thursday 7/20/17

back squat

    • 5×4-6

– start @ 70%

– may add weight each set

front rack holds

    • 3-5×10 sec.

Friday 7/21/17

superset: push presses & pull-ups

    • 5×3-5 (push presses)
    • 5×8-12 (pull-ups)

Saturday 7/22/17

    • metcon only

2017.07.15

by admin in WOD | Leave a comment

DSC09276

Conditioning:

partner “JT”-ish…. (25 min. cap)

21-15-9

    • handstand push-ups
    • ring dips
    • push-ups

– partners run 200m together between each set of movements

– both partners perform all of 21-15-9 but alternate sets of 7 in the round of 21, sets of 5 in the round of 15, and sets of 3 in the round of 9

rest until 30:00

5 min. AMRAP

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

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!

VDL Grassfed Delivery (Sat. 7/22)

by admin in Event | Leave a comment

VDL

VDL GrassFed will be making a GrassFed Beef, Pastured Pork, and Pastured Chicken delivery to CrossFit gyms across Chicago on next Saturday, July 22.

If you are interested in picking up affordable, naturally-raised meat, please fill out your order in the Google document below by the end of the day Tuesday, July 18.

Prices with descriptions can be found at the bottom of this post. Once our order has been placed, you will be notified of the final cost (prices are approximate and dependent on final weight). Delivery will be made around 11:00 am.

https://docs.google.com/spreadsheets/d/1qCYvzRg_cvcGKZX3y_FLqFdGq7N6ScnlLqJqYSSQho0/edit?usp=sharing

*** Bundles *** (10% package discount, 15% for first time orders)

First Taste Bundle – $58.50 (10% discount), first-timer rate: $55.00 (15% discount) (a $65.00 value)

    • 3 lbs ground beef
    • 1 lb stew meat
    • 2 lbs steak (t-bone or sirloin, depending on availability)
    • 1 lb bacon
    • 1 lb pork breakfast sausage

Nutrition Challenge Bundle – $82.00 (10% discount), first-timer rate: $78.60 (15% discount) (a $92.50 value)

    • 3 lbs beef roast
    • 5 lbs ground beef
    • 1 package beef sirloin brats (may receive 2 lbs stew meat depending on availability)
    • 1 package boneless chicken breast
    • 1 package paleo snack sticks

Pork Chops Bundle – $64.50 (10% discount), first-timer rate: $62.00 (15% discount) (a $71.70 value)

    • 2 lbs pork chops
    • 5 lbs ground beef
    • 1 bacon (uncured)
    • 1 package Tim’s brats
    • 1 paleo snack sticks

Steak Bundle – $75.30 (10% discount), first-timer rate: $71.15 (15% discount) (a $83.50 value)

    • 2 lbs rib, t-bone, or sirloin steak (depending on availability)
    • 5 lbs ground beef
    • 1 bacon (uncured)
    • 1 package Tim’s brats
    • 1 paleo snack sticks

Other First Time Order Discount:

    • first time buyers receive a 10% discount for orders of $100 or more (packages do not count toward the $100)

 

GrassFed Beef

Mixed share of beef (10-15 lbs @ $7.39/lb, $75.00-$115.00) consisting of:

    • six packages of hamburger (~1.0 lbs each)
    • high-end steak (t-bone or sirloin) (2.5-3.5 lbs average)
    • stew meat (2.0 lbs)
    • one roast (~3 lbs average)

Hamburger share of beef (~12.0 lbs @ $6.39/lb, ~$76.68) consisting of:

    • 12 packages of hamburger (~1.0 lbs each)

Ground Beef ($6.89/lb) – 1 lb package

Roast ($7.39/lb) – 2-5 lb packages *** On special right now: $6.59/lb if you order more than 6 lbs ***

Steak

    • t-bone ($11.59/lb)
    • sirloin ($11.49/lb)
    • ribeye ($12.29/lb)
    • tenderloin ($14.99/lb)

Beef Stew Meat ($7.39/lb) – 1 lb package

Beef Snack Sticks ($4.00) – 8 oz package

Tim’s Paleo Snack Sticks ($7.50) – 8 oz package, nothing but beef, salt, pepper, and smoke

Paleo Beef Jerky ($20.00) – 8 oz package

Bacon Grill Burgers ($7.99/lb) – ground beef with bacon ground in. about 20% bacon. patties ready for grilling. 3 to a pound.

Ground Beef Patties ($5.00/lb) – 3 to a pound

Beef Sirloin Bratwurst ($9.89/lb) – 1.5 lb package

Beef Ribs ($6.79/lb) – ~2 lbs/package

Beef Brisket ($7.79/lb) – 3-8 lbs

Beef Wieners ($13.89/lb) – ~1 lb package

Beef Liver ($4.29/lb)

Beef Heart or Tongue ($7.09/lb)

Beef Oxtail ($4.89/lb)

Beef Bones, Marrow ($4.25/lb) – about 5 inches long, cut length-wise

Beef Bones, Joint (for bone broth) ($3.85/lb)

 

Pastured Pork

Bacon ($8.99/lb) – regular thick-cut bacon (uncured – NO NITRATES)

Pork Roast ($4.69/lb) – 2-5 lb package

Pork Sausage aka breakfast/spiced sausage ($4.99/lb) – 1 lb chub (slicing it into patties is an easy option)

Tim’s Pork Bratwurst ($5.99/lb) – the absolute best brats in the entire physical universe

Pork Garden Brats ($5.99/lb) – with broccoli, mushrooms, green peppers, onions already inside

Pork Chops ($5.49/lb) – usually 3/package, about 1.5 lbs/package

Bacon, Boston ($6.39/lb) – made from the boston butt part of the pig (uncured) (ed: I dunno what that means but if I recall, it’s delicious!)

Bacon, Canadian ($6.99/lb) – made from the pork loin (uncured)

Bacon, Chicago Style ($6.99/lb) – grassfed beef and pork combined (uncured)

Beef Brisket Bacon ($8.19/lb) – made from grassfed beef brisket (uncured)

Seasoned Pork ($5.49/lb) – no nitrates at all. slightly different recipe than bacon.

Ham ($4.59/lb) – 3-6 lbs

Ham Steak ($4.69/lb) – slice of ham about 3/4 inch thick

Ground Pork (no spices) ($4.49/lb)

Pork Steak ($4.25/lb) – two steaks/package

Pork Ribs ($5.19/lb) – 2-5 lbs/package

Pork Neck Bones ($3.09/lb) – recipe for excellent bone broth is on the VDL FaceBook page

 

Pastured Chicken

Boneless Chicken Breasts ($8.99/lb) – skinless, large, juicy. 2 breasts/package, ~1.5 lbs/package

Chicken, Whole ($5.19/lb) – 3-5 lbs each

Chicken Breasts, bone-in ($7.49/lb) – 2 breasts/package, ~1.5 lbs/package

Chicken Wings ($5.09/lb) – ~3 lbs/package

Chicken Thighs ($5.39/lb) – ~3 lbs/package

Chicken Legs ($5.29/lb) – ~3 lbs/package

Chicken Leg Quarters ($5.29/lb) – ~3 lbs/package, a leg with thigh attached

 

New Items

50/50 Honey Ham GrassFed Beef/Pastured Pork Snack Sticks ($6.55) – nothing but beef, pork, salt, honey, sweet dairy whey, and smoke, 8 oz package

Spikers Fall, Yet Again! (7/13)

by admin in Announcement | Leave a comment

Despite bringing in a new ringer, Cara, the Spikers couldn’t hang with the competition. Hoping our fortune improves when we start playoffs in two weeks!

– Captain Kate

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