2017.05.26

by JJ Christopher in WOD | Leave a comment

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Attention:

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

Reminder:

Strength:

15 min. EMOM

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

 

Conditioning:

20 min. AMRAP

    • 1 power clean (225/135)
    • 3 handstand push-ups
    • 5 wall balls (20/14)

 

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)

front & lateral delt raises

    • 2-3×10 (1010 tempo)

wall runs/shoulder taps

    • 3-5xAMRAP

GHD sit-ups

    • 3×8 (2020 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 3 min. for 4 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:

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Join our Members Only Forum!

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2017.05.25

by JJ Christopher in WOD | Leave a comment

DSC08106

Attention:

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

Reminder:

Strength:

front squat

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

– one work set every 3 min.

– 5 reps: 77.5-82.5% 1 RM

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

 

Conditioning:

11 min. AMRAP

    • 12 toes-to-bar
    • 12 burpees

– rest 20 sec. 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)

pause squats

    • 3×3 @ 80% (2211 tempo)

single-arm dumbbell row

    • 6×5 (per side) (20X0 tempo)

GHD back extensions

    • 3×8 (2020 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

4 rounds

    • 3 min. run/bike/row @ 90%

– rest 3 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/

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

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Join our Members Only Forum!

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2017.05.24

by JJ Christopher in WOD | Leave a comment

DSC08033

Attention:

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

Reminder:

Strength:

power clean+push press

    • 1 RM

power clean

    • 1 RM

 

Conditioning:

600m run

90 double-unders

30 hang power snatches (115/80)

– 9 min. cap

– 600m cool down run as soon as you finish or at the expiration of the 9 min. clock

 

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)

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

close-grip bench press

    • 2×5, 2×3, 2×2 (20×1 tempo)

– one work set every 3 min.

incline dumbbell bench press

    • 2-3×10 (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:

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Join our Members Only Forum!

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2017.05.23

by JJ Christopher in WOD | Leave a comment

DSC07737

Attention:

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

Reminder:

Strength:

split jerk

    • 3-4×3
    • 2-3×2
    • 1-3×1

 

Conditioning:

Murph Training 2017.08

5 rounds

    • 1-2-3-4-5 pull-ups
    • 2-4-6-8-10 push-ups
    • 3-6-9-12-15 air squats

 

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)

drop to split

    • 6×3 (start with empty bar, work to 70-100% 1 RM)

farmer’s carries

    • 3 min. AMRAP (as heavy as possible)

GHD sit-ups

    • 5×5 (2020 tempo)

– heavier than last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 3 min. for 3 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:

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Join our Members Only Forum!

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4th Annual Frank’s Little Murph Adventure (Sat. 6/10)

by JJ Christopher in Event | Leave a comment

4th Annual Frank's Little Murph AdventureWe’re excited to announce that Saturday, June 10 at 11:30 am, we will be running the

4th Annual Frank’s Little Murph Adventure!

 

Frank’s Little Murph Adventure is an event which was born from necessity but has turned out to be of greater significance than originally intended. In 2014, beloved former member Frank Little registered for but was unable to attend our annual off-site Murph Day tradition. Still wanting to collect his Murph Day t-shirt, we decide that he had to EARN it to do so. So, Frank’s Little Murph Adventure was born. Because no one should need to do Murph on their own, we thought we could ease Frank’s discomfort while doing some good. For each round of “Cindy” he performed, members and coaches bid on making each other suffer along with Frank. Rounds were being overbid and donations went up. Since 2014, we have ended up donating the hundreds of dollars raised to The Arts of Life, including last year’s proceeds from NINE Frank’s Little Murph Adventure participants!

 

*** If you are unable to attend Murph Day 2017 at WCCF on Saturday, June 3rd and would like to participate in Frank’s Little Murph Adventure, please notify us as soon as possible ***

 

Donations will be handled by selecting and cheering on your “horse”. For each minute your selected participant finishes under an hour, donors will give a multiple of that amount of their choosing. For instance, if a participant were to finish Murph in 50 minutes and the donor chose to give $1.50 per minute they are under an hour, then the donor will give $15 (10 minutes*$1.5/minute) to The Arts of Life. Each participant has been asked to provide a target or goal finish time for reference and donation pledges can be made NOW here:

 

Make your plans now to be here that Saturday right after the morning classes….AND BRING YOUR CASH!

2017.05.22

by JJ Christopher in WOD | Leave a comment

DSC07597

Attention:

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

Reminder:

Strength:

back squat

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

– one work set every 3 min.

– 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:

30-20-10 (13 min. cap)

    • deadlifts (135/95)
    • push presses (135/95)
    • front-rack lunges (135/95)

 

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)

(weighted) seated box jump step-downs

    • 5×5 (rest 90 sec.)

Pendlay rows

    • 8×4 (10X0 tempo)

– one work set every 1 min.

GHD back extensions

    • 5×5 (2020 tempo)

– heavier than last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

3 rounds

    • 3 min. run/bike/row @ 90%

– rest 3 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/

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

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2017.05.21

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 5/22/17 – 5/27/17:

Monday 5/22/17

back squat

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

front-rack holds

    • 3-5×10 sec.

Tuesday 5/23/17

split jerk

    • 3-4×3, 2-3×2, 1-3×1

Wednesday 5/24/17

power clean+push press

    • 1 RM

power clean

    • 1 RM

Thursday 5/25/17

front squat

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

Friday 5/26/17

15 min. EMOM

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

Saturday 5/27/17

    • metcon only

2017.05.20

by JJ Christopher in WOD | Leave a comment

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Reminder:

    • Place your order for affordable grassfed beef, pasture-raised chicken, and pasture-raised pork from VDL Grassfed by Tuesday, May 23rd for delivery on Saturday, May 27th!
    • Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Conditioning:

26 min. AMRAP with a partner

    • partner A runs 400m while partner B performs AMRAP hang power cleans+jerks (115/80), partners switch upon return
    • partner A runs 400m while partner B performs AMRAP back squats (115/80), partners switch upon return
    • partner A runs 400m while partner B performs AMRAP double-unders, partners switch upon return
    • partner A runs 400m while partner B performs AMRAP burpees, partners switch upon return

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!

2017 DSCF Summer Co-Ed Beach Volleyball

by JJ Christopher in Event | 2 Comments

Member Kate Galbraith posted the following last month regarding the upcoming 2017 Summer Co-Ed Volleyball season in the DSCF Members Only Forum on Facebook:

Hi everyone!

This sunny weekend has me thinking about Beach Volleyball Season!! The DSCF Spikers are gearing up for another fun season on the sand and we’d love to have you join us. While we would prefer if you have some level of volleyball experience, the reality is we will take anyone who isn’t afraid of the ball 😉

It’s always super fun, so check out the details below and, if you have any questions, feel free to email me (kateverrant AT gmail DOT com).

Details:

– North Ave. Beach, Thursdays, 6:30 and/or 7:30 pm game times

– First game: May 25th

– 8 game season, with potential to play on: 5/25, 6/1, 6/8, 6/15, 6/22, 6/29, 7/6, 7/13, 7/20

– $50/person

– If people are interested, we can do a reissue of the neon Spikers shirts from last year

2017.05.19

by JJ Christopher in WOD | Leave a comment

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Reminder:

    • Place your order for affordable grassfed beef, pasture-raised chicken, and pasture-raised pork from VDL Grassfed by Tuesday, May 23rd for delivery on Saturday, May 27th!
    • Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

power snatch

    • 1 RM

overhead squat

    • 1 RM

 

Conditioning:

35 clean thrusters (95/65)

21-15-9

    • 3x double-unders
    • ring dips (Rx+ sub: 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)

snatch pulls (optional: deficit)

    • 3-5×3 (start at final power snatch weight, work up to at least 1 RM snatch)

incline bench press

    • 2×5, 2×3, 2×2 (20×1 tempo)

– one work set every 3 min.

dumbbell bench press (1010 tempo)

    • 2-3×12

– heavier than last time

 

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!

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