2017.03.29

by JJ Christopher in WOD | Leave a comment

DSC06578

Attention:

Do NOT park on the NORTH SIDE of DIVISION between HOYNE and LEAVITT between the hours of 4 am Wednesday, March 29th (TODAY) through 2 am Thursday, March 30th (TOMORROW). No parking/tow zones will be in effect due to filming on the street. Please also be aware of intermittent traffic closures between Hoyne and Leavitt sporadically throughout the day.

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open and have yet to complete one or more of the workouts, you will have through Sunday, April 2nd to complete all five workouts.
      • IF AND ONLY IF you have completed all five workouts, you may select ONE workout to re-do but you must accept the new score (for better or worse). Current unofficial rankings can be viewed here.

Strength:

deadlift

    • 4-5×8-10 (31X0 tempo)

– one work set every 3 min.

– 8 reps: 65-70% 1 RM

– 10 reps: 57.2-62.5% 1 RM

 

Conditioning:

4 rounds

2 min.

      • 20 alternating dumbbell snatches (50/35)
      • AMRAP burpee box jump step-downs (24/20)

– rest 2 min. 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)

Russian kettlebell swings

    • 5×12 (70/53) EMOM

incline bench press

    • 3×12-15 (2020 tempo)

– one work set every 3 min.

dumbbell bench press

    • 2-3×15 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

10 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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2017.03.28

by JJ Christopher in WOD | Leave a comment

DSC06566

Attention:

Do NOT park on the NORTH SIDE of DIVISION between HOYNE and LEAVITT between the hours of 4 am Wednesday, March 29th (TOMORROW) through 2 am Thursday, March 30th. No parking/tow zones will be in effect due to filming on the street. Please also be aware of intermittent traffic closures between Hoyne and Leavitt sporadically throughout the day.

Reminder:

Strength:

press

    • 3-4×10-12 (30X1 tempo)

– one work set every 3 min.

– 10 reps: 57.5-62.5% 1 RM

– 12 reps: 50-55% 1 RM

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 3-4×4-6 (30X0 tempo)

 

Conditioning:

21-15-9

    • shoulder-to-overheads (115/80)
    • 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)

single-arm trap 3 raise, Powell raise, dumbbell external rotation

    • 2-3×8 (per side and exercise) (1111 tempo)

muscle-up transitions

    • 5×3

FLR (optional: on rings)

    • 3xME (1:1 rest)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

Every 2 min. for 6 rounds

    • 10 sec. AMRAP bike/row/sprint @ 100%

– 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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DSCF Programming Updates

by JJ Christopher in Coach's Tips | Leave a comment
2017Q2 Programming Preview (Week 1-3)
2017Q2 Programming Preview (Week 4-6)
2017Q2 Programming Preview (Week 7-9)
2017Q2 Programming Preview (Week 10-11)

(download the PDF version here: http://www.divisionstcrossfit.com/wp-content/uploads/2017/03/2017Q2-DSCF-Programming.pdf)

Beginning today, we will be welcoming a few updates to our programming for Q2 2017:

 

Conditioning Workout Design

Most notably of this quarter’s changes, Coach Lucas will be designing all Conditioning workouts. Between his years of CrossFit training and programming design, he has built the experience and knowledge necessary for writing challenging and effective metcons. His affinity for simple yet efficient couplets and triplets will create the backbone to our training, in the same way those ideas have made the CrossFit training methodology so potent. We look forward to seeing your fitness improvements from this change!

 

Murph Day 2017 Training

Murph Day 2017 will likely be Saturday, June 3rd, so, like last year, we have planned specific Murph-training metcons which build upon each other in preparation of the event. The nine blacked-out Conditioning workouts in the schedule above represent those days. Between these metcons and the days in which pull-ups and push-ups are programmed in our Strength training, those planning on participating at Murph should target these days to train. Until then, keep your eyes open for the official Murph Day 2017 announcement!

 

Strength Training Updates

The Strength training planned for Q2 2017 follows the same design principles as described in the previous “DSCF Strength Programming Explained” post but has undergone another round of adjustments over the previous two quarters. Some of the changes include:

    • wave sets (a style of set/rep programming where a sequence of sets with decreasing number of reps per set is repeated again at a heavier weight per set)
    • unilateral dumbbell work is spread out more evenly throughout the initial volume phase weeks
    • jerk training is introduced earlier and more frequently in the quarter
    • overhead squat training is included in some of the squat and snatch training days
    • deadlift training is extended deeper into the quarter
    • lighter intensity strength training days have been placed into certain weeks to better facilitate the possibility of training more frequently

 

Accessory Strength/Size/Skill (“S3”) Programming

(this programming may be performed in classes instead of the Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

For this quarter, we will be experimenting with additional, accessory strength programming. This training is intended to augment the day’s Strength training, in a way to build strength, size, and/or skill, and for members to complete instead of the day’s Conditioning workout in classes. This programming is intended to help the following populations:

    • members with upcoming endurance races who are planning on following a training plan but do not want to lose strength nor have their endurance workouts impacted by metcons
    • members who would like to build overall strength and power while also continuing to work on gymnastic skill and strength
    • members who would like to build body mass (adequate caloric intake will be required)
    • members who may be considered “hyper-mobile” who would like to increase stability around their joints
    • members who want to continue training for balanced fitness (CrossFit) but find on certain days they need to back off of performing a metcon yet still want to work out

“S3” programming does not need to be followed exclusively but will be most effective in gains of strength, size, and skill if done so. Regardless, even if performed sporadically or even after performing the day’s Strength and Conditioning programming, it will still prove beneficial.

Members looking to take advantage of this accessory programming should familiarize themselves with and possibly practice the following movements:

 

Other, more common movements which can be searched for on their own include:

    • Romanian deadlift
    • goodmorning
    • clean pull
    • snatch pull
    • (incline) dumbbell bench press
    • front/lateral delt raises
    • banded tricep pull-downs
    • wall run

 

Accessory Speed/Stamina (“S5”) Programming

(this programming is to be performed outside of class on your own)

This programming is intended as energy systems training to replace the metcons not performed while following the above Accessory Strength/Size/Skill programming. “S5” programming is designed to improve both Anaerobic and Aerobic capacity and power by following a progression toward improved performance in all energy systems. If “S3” programming is completed in classes, members should perform “S5” programming directly after class or later in the day. Alternatively, “S5” programming can be performed on “off” or active rest days by members.

 

Please let us know if you have any questions! We hope you enjoy the upcoming changes!

2017.03.27

by JJ Christopher in WOD | Leave a comment

DSC06564

Reminder:

Strength:

back squat

    • 3-4×12-15 (2020 tempo)

– one work set every 3 min.

– 12 reps: 50-55% 1 RM

– 15 reps: 40-50% 1 RM

front rack holds

    • 3-5×10 sec.

 

Conditioning:

3 rounds

    • 35 wall balls (20/14)
    • 20 calorie row
    • 5 muscle-ups (sub: 5 burpee pull-ups)

– 2 min. rest 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)

glute bridges

    • 3×10 (10X2 tempo)

Pendlay rows

    • 3×10 (10X0 tempo)

– one work set every 2 min.

GHD back extensions

    • 3×5 (unweighted) (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

12 min. run/row/bike @ 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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2017.03.26

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 3/27/17 – 4/1/17:

Monday 3/27/17

back squat

    • 3-4×12-15 (2020 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 sec.

Tuesday 3/28/17

press

    • 3-4×10-12 (30X1 tempo), one work set every 3 min.

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 3-4×4-6 (30X0 tempo)

Wednesday 3/29/17

deadlift

    • 4-5×8-10 (31X0 tempo), one work set every 3 min.

Thursday 3/30/17

front squat

    • 3-4×10-12 (30X0 tempo), one work set every 3 min.

Friday 3/31/17

alternating dumbbell press

    • 3-4×12-15 (2020 tempo), one work set every 4 min.

superset: strict(/weighted) chin-ups & strict(/weighted) ring dips (sub: push-ups)

    • 4-5×4-6 (30X0 tempo)

Saturday 4/1/17

    • metcon only

2017.03.25

by JJ Christopher in WOD | Leave a comment

DSC06558

Reminder:

Conditioning:

“Filthy Fifty”

    • 50 box jump step-downs (24/20)
    • 50 jumping pull-ups
    • 50 kettlebell swings (35/26)
    • 50 walking lunges
    • 50 knees-to-elbows
    • 50 push presses (45/35)
    • 50 good mornings (45/35)
    • 50 wall balls (20/14)
    • 50 burpees
    • 50 double-unders

– must complete all reps at movement before moving to the next

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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2017.03.24

by JJ Christopher in WOD | Leave a comment

17.5

Reminder:

Conditioning:

“17.5”

10 rounds

    • 9 thrusters (95/65)
    • 35 double-unders

 

Scaled

10 rounds

    • 9 thrusters (65/45)
    • 35 single-unders

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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2017.03.23

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/

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

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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/

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

Like us on Facebook!

Join our Members Only Forum!

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