Spikers’ Winning Streak Snapped! (6/1)

by JJ Christopher in Announcement | Leave a comment

After a hard fought battle, the Spikers came up short, 22-25, in the third game. Hoping to amp up the enthusiasm next week and get some more fresh players out on the court!

– Captain Kate

2017.06.02

by JJ Christopher in WOD | Leave a comment

DSC07470

Reminder:

Strength:

snatch with a pause below the knee

    • to a heavy single

 

Conditioning:

13 min. AMRAP

    • 3 power snatches (135/95)
    • 5 burpee box jump step-downs (24/20)
    • 7 toes-to-bar

 

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)

snatch pulls (optional: deficit)

    • 3-5×2 w/ pause (start at final snatch weight)

close-grip bench press

    • 2 waves: 1×5, 1×3, 1×2 (20X1 tempo)

– one work set every 3 min.

– second wave heavier than the first

(weighted) strict chin-ups

    • 4-5×6-8 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

6 rounds

    • 90 sec. run/bike/row @ 90%

– rest 90 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/

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2017.06.01

by JJ Christopher in WOD | Leave a comment

DSC07467

Reminder:

Strength:

split jerk with a pause

    • to a heavy single

 

Conditioning:

75 double-unders

30 single-arm dumbbell push presses, 15 per side (50/35)

21 pull-ups

30 single-arm dumbbell push presses, 15 per side (50/35)

21 pull-ups

75 double-unders

– Rx+: 7 muscle-ups

NOTE: IF YOU ARE PERFORMING MURPH ON SATURDAY THEN SUBSTITUTE A 20 CAL ROW FOR PULL-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)

tall jerk

    • 6×3 from shoulders, on toes (start with empty bar, small jumps)

farmer’s carries

    • 4 min. AMRAP (as heavy as possible)

FLR (optional: on rings)

    • 4xME (1:1 rest)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

15 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/

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2017.05.31

by JJ Christopher in WOD | Leave a comment

DSC07461

Reminder:

Strength:

back squat

2 waves

    • 1×5 (20X2 tempo)
    • 1×3 (20X2 tempo)
    • 1×2 (20X2 tempo)

– one work set every 3 min.

– second wave heavier than the first

– 5 reps: 77.5-82.5% 1 RM

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

9 min. AMRAP

    • 6 deadlifts (225/155)
    • 12 burpees

 

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)

multi-jumps

    • 10×5 (rest 20 sec.)

Pendlay rows

    • 9×3 (10X0 tempo)

– one work set every 1 min.

superset: GHD back extensions & GHD sit-ups

    • 5×5 (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

5 rounds

    • 2 min. run/bike/row @ 90%

– rest 2 min. 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/

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Do Division Street Fest 2017 (6/2-6/4)

by JJ Christopher in Event | Leave a comment

7694744Do Division Street Fest is this weekend!

 

Friday classes and Sunday Open Gym/Olympic Weightlifting will run as scheduled (classes are canceled on Saturday for Murph Day 2017) but we will remain open throughout the afternoon and early evening on both Saturday and Sunday. Like in years past, we will be offering up the gym as an oasis from the street festivities to our members. So, bring your friends and family to check out your gym and meet your coaches as we talk to the public about what Division St. CrossFit has to offer. Also feel free to save yourself some cash and bring over any refreshments and food you’d like to enjoy.

 

Do Division takes place at the following times:

    • Friday, June 2 (5-10 pm)
    • Saturday, June 3 (12-10 pm)
    • Sunday, June 4 (12-10 pm)

Full details here: http://www.do-divisionstreetfest.com/fest/

2017.05.30

by JJ Christopher in WOD | Leave a comment

DSC07458

Reminder:

Strength:

power clean+touch-and-go clean

    • to a heavy single

clean

    • 3-5×1 @ max power clean+touch-and-go clean

 

Conditioning:

Murph Training 2017.09

800m run

6 rounds

    • 1-2-3 pull-ups
    • 2-4-6 push-ups
    • 3-6-9 air squats

800m run

 

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 waves: 1×5, 1×3, 1×2 (20X1 tempo)

– one work set every 3 min.

– second wave heavier than the first

FLR (optional: on rings)

    • 3xME (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:

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2017.05.29

by JJ Christopher in WOD | Leave a comment

CLOSED TODAY IN OBSERVANCE OF MEMORIAL DAY

2017.05.28

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 5/29/17 – 6/3/17:

Monday 5/29/17

    • CLOSED FOR MEMORIAL DAY

Tuesday 5/30/17

power clean+touch-and-go clean

    • to a heavy single

clean

    • 3-5×1 @ max power clean+touch-and-go clean

Wednesday 5/31/17

back squat

    • 2 waves: 1×5, 3, 2 (20X2 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 sec.

Thursday 6/1/17

split jerk with a pause

    • to a heavy single

Friday 6/2/17

snatch with a pause below the knee

    • to a heavy single

Saturday 6/3/17

    • CLOSED FOR MURPH DAY 2017 AT WCCF

2017.05.27

by JJ Christopher in WOD | Leave a comment

DSC08348

Attention:

Division St. CrossFit will be closed Monday, May 29th in observance of Memorial Day.

Reminder:

Conditioning:

with a partner

    • 1,600m run
    • 120 burpee band/stick jumps (24/20)
    • 1,600m run

– partners switch every 100m and 1 burpee

– if you wanna get crazy, run with an odd object

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!

Spikers Win! (5/25)

by JJ Christopher in Uncategorized | Leave a comment

The Spikers are off to a solid start! Despite the cold weather, the team was red hotttt. The Rock-the-Babies got everybody loosened up, and former players Jen and Ariel were back and better than ever after taking 2016 off, while new teammates Alisha and Lihn showed some serious skills! Could this be the Spikers’ first ever winning season?!?

– Captain Kate

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