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/

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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

2017.05.26

by JJ Christopher in WOD | Leave a comment

DSC08233

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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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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

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