2017.03.23

by JJ Christopher in WOD | Leave a comment

DSC06548

Reminder:

Conditioning:

“Nasty Girls”

3 rounds

    • 50 air squats
    • 7 muscle ups (sub: 2x pull-ups)
    • 10 hang power cleans (135/95)

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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VDL Grassfed Delivery (Sat. 4/1)

by JJ Christopher in Event | Leave a comment

VDLVDL GrassFed will be making a GrassFed Beef, Pastured Pork, and Pastured Chicken delivery to CrossFit gyms across Chicago on next Saturday, April 1.

 

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, March 28.

 

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 approximately 11:00 am.

https://docs.google.com/spreadsheets/d/1nEbKDkqz3hY-W_-jadUssqb_4GdWrnhSyIYAM0aIbbo/edit?usp=sharing

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

First Taste Package – $58.50, first timer rate: $55.00 (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 Package – $82.00, first timer rate: $78.60 (an $92.50 value)

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

Pork Chops Package – $64.50, first timer rate: $62.00 (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 Package – $75.30, first timer rate: $71.15 (a $83.50 value)

    • 2 lbs 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

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 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 or Joint (Let me know which you want) ($3.85/lb)

Pastured Pork

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

Pork Roast ($4.59/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 ($5.59/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)

Smoked Pork ($5.49/lb) – just like regular bacon but more meat, less fat (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) ($4.39/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

2017.03.22

by JJ Christopher in WOD | Leave a comment

DSC06547

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, 17.3, and/or 17.4 please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Conditioning:

“Bear Complex”

5 rounds

    • 7 power clean + front squat + push press + back squat + push press

– barbell cannot be put down until all 7 reps have been completed

– rest as needed between rounds

– build to a max weight

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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2017.03.21

by JJ Christopher in WOD | Leave a comment

DSC06526

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, 17.3, and/or 17.4 please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Conditioning:

“Fight Gone Bad”

3 rounds

    • 1 min. AMRAP wall balls (20/14)
    • 1 min. AMRAP sumo deadlift high pulls (75/55)
    • 1 min. AMRAP box jump step-downs (20/20)
    • 1 min. AMRAP push presses (75/55)
    • 1 min. AMRAP calorie row

– rest 1 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/

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DSCF Friday Night Lights (Fri. 3/24)

by JJ Christopher in Event | Leave a comment

DSCF FNL LOGO v1Join us again for another community-wide event this Friday, March 24th at 5:30 pm for our second Friday Night Lights of 2017. With the final workout of the 2017 CrossFit Games Open being announced the night prior, we’ll be running 17.5 all day during classes. BUT, if you thrive off the cheers and encouragement of your fellow members or just perform better in the evenings, make plans to join us that night to crush 17.5! If this is your first time participating in the Open, what better way to do so alongside some CF Open-veterans while making new friends in the process too.

 

*** SPECIAL ANNOUNCEMENT ***

The first 48 participants to complete 17.5 will get their choice of a complimentary Rx Bar! The flavors to choose from include:

 

Let us know you’re ready to bring everything you’ve got by registering for a spot in MindBody:

https://clients.mindbodyonline.com/classic/mainclass?studioid=28195

2017.03.20

by JJ Christopher in WOD | Leave a comment

DSC06518

Reminder:

    • Submit your 17.4 result to the CrossFit Games website (https://games.crossfit.com/submit-scores) by 7 PM TONIGHT for approval.
        • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete one or more of the first three workouts, please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Conditioning:

“Air Force WOD”

    • 20 thrusters (95/65)*
    • 20 sumo deadlift high pulls*
    • 20 push jerks*
    • 20 overhead squats*
    • 20 front squats*

*same weight

– 4 burpees on the minute, every minute starting with the first minute

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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2017.03.19

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 3/20/17 – 3/25/17:

Monday 3/20/17

Benchmark Workout

    • “Air Force WOD”

Tuesday 3/21/17

Benchmark Workout

    • “Fight Gone Bad”

Wednesday 3/22/17

Benchmark Workout

    • “Bear Complex”

Thursday 3/23/1

Benchmark Workout

    • “Nasty Girls”

Friday 3/24/17

CrossFit Games Open 17.5

Saturday 3/25/17

    • metcon only

2017.03.18

by JJ Christopher in WOD | Leave a comment

DSC06510

Don’t Forget:

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, and/or 17.3 please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Conditioning:

30 min. AMRAP with a partner

    • 5 pull-ups
    • 10 push-ups
    • 15 air squats

– partners alternate 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:

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2017.03.17

by JJ Christopher in WOD | Leave a comment

17.4

Don’t Forget:

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, and/or 17.3 please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Conditioning:

“17.4”

13 min. AMRAP

    • 55 deadlifts (225/155)
    • 55 wall balls (20/14, 10/9 target)
    • 55 calorie row
    • 55 handstand push-ups

 

Scaled

13 min. AMRAP

    • 55 deadlifts (135/95)
    • 55 wall balls (20/10, 9/9 target)
    • 55 calorie row
    • 55 hand-release push-ups

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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2017.03.16

by JJ Christopher in WOD | Leave a comment

DSC06501

Don’t Forget:

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, and/or 17.3 please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Strength:

front squat

    • 1 RM

press

    • 1 RM

handstand push-ups

    • AMRAP

 

Conditioning:

2 min. AMRAP

    • double-unders

 

Check-out:

    • 100 ab-mat sit-ups

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!

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