Resources, Nutrition and Mobility

Coach’s Spotlight: Dante DeTillio

Favorite CrossFit movement:
Snatch

Favorite Workout Song:
Lose yourself – Eminem… SORRY, thought you said least favorite. Probably something from Rise Against.

Favorite Hero/Benchmark WOD:
Helen

Favorite Food:
Such a hard choice! Tacos?

What inspired you to become a CrossFit coach? 
Wanting to share my passion with the others.

What has been your best coaching experience so far? 
I really enjoy coaching 101/skills classes. Helping new (and experienced!) CrossFitters refine their movements is extremely rewarding.

If you could give someone new to CrossFit just one piece of advice, what would it be?
I think one hurdle that is a struggle for most people starting CrossFit is mobility (it certainly was for me!). Take 10-15 minutes each day to focus on mobility and you’ll be amazed by the results!

Would you share with us your favorite tip or cue that we might find useful to use in our training?
To quote the late, great Chubbs, “It’s all in the hips”

If “YOUR NAME” was a WOD, what would it be? 
“Dante”
For time EMOM:
(7/5) Air Assault Calories

In remaining time:
Odd minutes: Overhead Squat (95/65)
Even minutes: Bar muscle ups
*Workout is done when 40 Overhead squats and 20 bar muscle-ups are completed

What movement challenges you most and what are you doing to improve?
Being a tall and lanky dude, handstand pushups are the bane of my existence. I’m currently not doing enough to improve them but very soon plan to start an accessory regimen.

What CrossFit athlete do you aspire to be most like? 
Brent Fikowski for proving that being tall and lanky doesn’t stop you from being a high level CrossFit Athlete.

CF 312 Olympic Weightlifting Meet 2017

312 COMMUNITY!

We have a strength cycle starting this week with a new focus (don’t worry you’ll still be squatting every class!)

This cycle will be a bit longer, spanning over 12 weeks, and for good reason. At the end of this cycle we will be holding our first in-house Olympic Weightlifting Meet.

Here are some details to keep on your radar with more to come:

Date:

October 21

The Details:

Two Lifts:

  • Clean & Jerk – 1 clean, 1 jerk (no jerk reattempts if missed)
  • Snatch – one smooth motion ground to overhead
    • 3 attempts for each lift
    • After first attempt cannot decrease weight (only way to go is up!)
    • Even playing field. We will be using the Sinclair Coefficients (link to these) which will normalize the weight classes, making it a strength to body weight representation.
  • Judging Standards:
    • Lockout
    • Show control/Finish in frontal plane
    • Stay on platform/stay on your feet (more details to come)

The Fun Stuff:

Lifting shoes, singlets, grunting and general shows of spirit and bad ass-ery are recommended, but not required.
Prizes for top three finishers!

Grab your lifting buddy and get ready…training starts today!!

Questions? Contact us at info@cf312.com

2017 CrossFit Games – order your tickets now!

As an official affiliate, CrossFit 312 has early access to purchase an unlimited number of Festival package tickets to the 2017 CrossFit Games.

A Festival Ticket is a four-day pass that allows access to all events and activities except the nightly Coliseum show. Festival Tickets are $99. If you only purchase a Festival Package, you will have all access to the masters and teenage competitions, as well as all outside events for the teams and individuals. The Alliant Energy Center campus will also have ample access to video boards where you can take in all the action and a 20,000-square-foot beer garden.

NOTE: If you would like to purchase Festival + Coliseum tickets, or Coliseum tickets alone, they will be available directly from the CrossFit Games website on Thursday, April 27. 

To place your order for tickets, fill out the spreadsheet linked below. Your credit card will be charged by CrossFit 312 when the tickets are purchased on April 26, 2017. All sales are final.

SIGN UP FOR TICKETS HERE

COST:

Festival Tickets: $99 per ticket (non-refundable)

DEADLINE FOR TICKET SIGN-UP:

April 25, 2017

LOCATION:

Alliant Energy Center
Madison, Wisconsin

DATE:

August 3-6, 2017

ABOUT THE 2017 CROSSFIT GAMES:

In 2017, the CrossFit Games move to Madison, Wisconsin. This year’s event will be held at the Alliant Energy Center, Aug. 3-6. The Masters, Teenage, Individual and Team competitions will all take place within four days. A detailed schedule of the competition will be released at a later date.

During downtime in the competition, fans can take part in many activities. There will be more than 200,000 square feet of exhibitors and sponsors, a 20,000-square-foot beer garden, space for RV and tent camping, 20,000 square feet of spectator workout space, opportunities to try the same workouts as the athletes, live demonstrations from CrossFit Subject Matter Experts, concerts and more! The entire city of Madison will be geared up for the Games, with great dining, drinking and outdoor activities throughout the city.

MORE INFORMATION:

Visit the CrossFit Games Website.

CF 312 Move Details

Our move is quickly approaching (less than 2 weeks away!) and we wanted to take a moment to give you a quick update on everything you need to know about the transition and the new space.

As always, thanks for your continued support and patience, we are so excited to share the new gym with you soon!

When will the move take place?

We anticipate moving the weekend of April 21 – 23, and will be fully functional in the new space on April 24. (and by ‘fully functional’ we mean there may be a couple small things related to the move that we need to finish up after April 24, but this won’t impact your workouts or class experience.)

Will CF 312 be closed during the move?

Yes, but only for one day! We planned the move at a time that will impact our regular classes as minimally as possible. With that said, we will be closed for one day (Sunday, April 23.) We appreciate your understanding!

When will classes start in the new space?

Classes will be held in the new location starting on Monday, April 24 at 6 a.m.

What is the new address?

1356 West Lake Street
Chicago, IL

(just 1.5 blocks west of our current location)

Where can I park?

There is ample street parking in the area on Ada, Fulton Market and Lake Street. In addition, we have 3 reserved parking spots behind the building (look for the CF 312 yellow parking signs) and we are working with local businesses to try to secure additional parking. We will keep you posted!

Please note: If you park in the McDonald’s parking lot or in a spot not reserved for CF 312 members, you run the risk of being ticketed and/or towed.

What are the closest public transportation stops?

We are conveniently located between the Morgan and the Ashland green/pink el train stations. And the Madison, Ashland and Grand buses all have stops within walking distance.

Has the class schedule changed?

No, It’s the same schedule and class offerings you love, just a different location.

But, because it can take a little extra time to get acclimated to a new location and travel route, please consider adding a few extra minutes to your commute in order to make sure you get to class on time.

Do I still need to reserve a space in Zen Planner before attending class?

YES! This is our shameless plug reminding you to register for class. 🙂 If you don’t register and the class is full, you may be asked by a coach to attend the next available class.

What is the new space like?

The new gym is 5,500 square feet, with new Rogue wall rigs and lifting platforms. We have a mobility/member area with a kitchen and a dedicated area for personal training sessions. We have two shower rooms available. As always, you will need to supply your own toiletries and towel.

If I have any other questions or comments, who can I talk to?

Email us at info@cf312.com with any and all questions, comments and concerns!

Update on CF 312 Move

We wanted to take a moment to update you on the move to our new location at 1356 West Lake, which is just a few weeks away.

Our construction team has been hard at work building rigs, lifting platforms, new showers and member space.

We anticipate moving the weekend of April 21 – 23, and will be fully functional in the new space on April 24.

In order to minimize disruption, we plan to move some equipment and supplies that we don’t use daily in advance of our official move date. While it won’t impact your workouts, you may notice that the gym may look a little different and your access to supplemental equipment will be limited for a few weeks. We thank you in advance for your understanding!

Our hours during the move weekend will be as follows:

Friday, April 21 – normal class hours
Saturday, April 22 – normal class hours
Sunday, April 23 – closed
Monday, April 24 – open with normal class schedule at our new location!

As we get closer to our move date, we will share more information with you.

If you have any questions or concerns, feel free to reach out to us at info@cf312.com.

Thanks for being the best community around! We are so grateful for your support and we are excited to share the new space with you soon!

The 2017 CrossFit Games Open at CF 312

The 2017 Reebok CrossFit Games Open is just around the corner, so we wanted to take a moment to share all the information you will need for participating.

This blog post is long, but useful, so keep reading! And, as always, don’t hesitate to reach out to us with questions.

ABOUT THE 2017 REEBOK CROSSFIT GAMES OPEN
The 2017 Reebok CrossFit Games Open begins Thursday, Feb. 23. Anyone can sign up to compete in five workouts over five weeks and post their scores online. You can learn more about the Games here.

There’s still time to register for the 2017 CrossFit Open. You must register before you submit your first score before February 27.

REGISTER NOW

Once you register, make sure to join the CrossFit 312 Affiliate AND Team.

CF 312 OPEN SCHEDULE
Each week the CF 312 Open will follow a similar format:

Thursday
CrossFit Headquarters will announce each week’s workout via a live video feed at 7 p.m CT. Athletes are welcome to complete the workout during open gym on Thursdays.

Friday
We will hold one evening heat at 6:30 p.m. Coach John will run athletes through a warm up and explain the workout and movement standards. Athletes should be prepared to help score for other athletes. Make sure to sign up in Zen Planner!

Saturday
The 8 a.m., 9 a.m. and 10 a.m. classes will be divided into heats for attempts at the open workouts. Athletes should arrive with enough time before their heat time to warm up. There will be a recommend warm-up posted and coaches on hand to answer any questions. Heats will start promptly at their posted times after a briefing on movement standards and time to set up work area before you begin your workout. Athletes should be prepared to help score for other athletes.

Athletes must pre-register for a heat in Zen Planner to participate in Saturday classes. Athletes who do not register for class will be filtered into heats based on availability. Athletes who chose not to sign up for the Open but want to do the workout must also pre-register for a heat to participate.

SATURDAY STRENGTH CLASS
In order to accommodate the Open schedule, Saturday Strength Class will be cancelled from February 25 through March 25.

Saturday Strength Class will resume its normal schedule in April when the Open concludes.

MAKING UP A WORKOUT
If you are unable to attend on Saturday, athletes (who are registered for the Open) will be allowed to complete the workout on their own during open gym on Thursdays and Sundays or during normal class time on Friday or Monday. If you want to make up a workout on Friday or Monday, athletes must warm up with the regularly scheduled class before attempting workout. They must also secure a judge to score them. If you plan to do this, please notify the coach on duty at the beginning of class.

Athletes who do not have a judge and do not make it to regular class times will not be allowed to complete workout.

GUESTS AND DROP-INS
Alumni and athletes from other CrossFit gyms are more than welcome to complete open workouts at CF 312. This will be a community event and no drop in fee will be charged. We also encourage you to bring friends and family to cheer you on!

Please contact info@crossfit312.com if you plan on dropping in for an open workout to register a drop-in participant for a heat.

CF 312 OPEN AWARDS
The Spirit of the Open Award
Each week one athlete will be recognized by the CF 312 team with the Spirit of the CrossFit Open Award. This award will be given to a member who embodies the passion, drive, community, and spirit of CrossFit 312.

Top Athletes
Each week the top scoring Male and Female athletes in each division (Scaled, RX and Masters) will be recognized for their accomplishment.

POST-OPEN CELEBRATION
The 2017 CrossFit Open will conclude with a CF 312 Party at West End Bar on Saturday, March 25 starting at 2 p.m. This party is open to friends and family of athletes.

Feel free to reach out with any additional questions. Looking forward to a great open!

We’ve got some big news to share!

Since CrossFit 312 first opened our doors in the West Loop over six years ago, the neighborhood has seen tremendous growth. With this growth comes change. We’ve been searching for a location in the neighborhood to fit our needs and are excited to share that CrossFit 312 will be moving to a new space in May!

Our new home will be 1356 West Lake Street, just 1.5 blocks west of our current location.

The new home to CrossFit 312 will feature all the same great things you love about our current space, along with a few upgrades:

  • New rigs and lifting platforms
  • Brand new bathrooms and showers
  • A new reception desk and retail area
  • A full kitchen and new member area
  • Dedicated parking spaces

As we get closer to the move date, we will update you with additional information, including plans for our grand opening!

As you may know, our current building was sold and is being redeveloped into office and retail space. We want to assure you that our class schedule and operations will remain the same through this transition. As always, if you have any questions, please feel free to contact us.

We feel honored and lucky to have shared many great workouts and memories with all of you at our current location and we look forward to more great memories, brutal WODs, and PRs at our new location!

Thank you for your continued loyalty and support!

Coach’s Spotlight – Patrick Starck

Favorite CrossFit movement:
Power Cleans

Favorite Workout Song:
Bad Company by Five Finger Death Punch. However, for some reason I love to listen to country while doing Olympic lifting.

Favorite Hero/Benchmark WOD:
Grace

Favorite Food:
A burger with bacon, egg, avocado and rib meat.

What inspired you to become a CrossFit coach? 
CrossFit truly changed my life for the better and I wanted to pass that on to others. To be part of a wellness community is an awesome experience. No matter what level of fitness a person is at, they can always be coached and always find ways to improve. I love to help others achieve their goals.

What has been your best coaching experience so far? 
During the 2014 CrossFit Open, one of the workouts had toes-to- bar in it. One woman told me she wouldn’t do the workout because she had never completed a toes-to- bar before. That motivated me to help her. With some coaching and great effort on her part, she completed 18 toes-to- bar! I’ll never forget the look on her face when she finished!

If you could give someone new to CrossFit just one piece of advice, what would it be?
Mobilize! I guarantee that your shoulders and hips are way more messed up that you realize.

Would you share with us your favorite tip or cue that we might find useful to use in our training?
When doing any Olympic lift, remember that the bar should travel vertically in a straight line. If you are unsure if you are doing the lift correctly get someone to take video of you and review.

If “PATRICK” was a WOD, what would it be? 
500m Row, then
21-15- 9
Wall balls
Power Clean 135#, then
500 m Row

What movement challenges you most and what are you doing to improve?
All the gymnastic movements. That has always been my biggest challenge in CrossFit. I’m making sure I do not back away from any movement that I am struggling with. I’ve been working on strict pull-ups and ring dips to help my strength. I am also exploring more ways to assist in my shoulder mobility.

What CrossFit athlete do you aspire to be most like? 
Garrett Fisher. I met him at CrossFit Miami Beach a couple years ago. CrossFit was not set up for taller guys, so it was awesome to see a guy taller than I am who is great at CrossFit. I did one wod with him and just trying to keep up with him was extremely humbling. He was very helpful and encouraging and treated everyone the same.

Battle on the Yard 2.0!

We are excited to announce more details on our upcoming in-house team competition, the 2017 Battle on the Yard 2.0! This should be a fun day to compete and challenge yourself with, and against, your friends. It’s also a great way to prep for the 2017 Reebok CrossFit Open, starting in late February.

Here’s everything you need to know:

When:
Saturday, February 11 from 8 a.m. to 2 p.m.

Where:
CrossFit 312

Who:
You and a partner (teams can be same gender or mixed, your choice! You just have to be in the same division RX or scaled.)

Cost:
Free

Divisions:
RX
Scaled/Choose Weight

Why compete?
It’s a great way to challenge yourself and to have fun with your fellow 312 members!

How do I sign up?
We’ll have a whiteboard at the gym for team registration, or register online here.

Please register by Wednesday, February 1.

How do I know which division to sign-up for?
All skill and experience levels are welcome! The weights and movements below may not be a part of the competition, however, they can be used as a general guide to determine what division is best for you. These are working weights, not one rep maxes. (These are guidelines, not strict rules, so use your best judgement.)

RX:
Thruster (95/65)
Clean and Jerk (135/95)
Toes to Bar
Unassisted Kipping-Pull Ups
Deadlift (185/135)

Scaled:
Thruster (75/45)
Clean and Jerk (95/65)
V-Ups
Jumping Pull-Ups / Ring Rows
Deadlift (135/95)

What if I don’t have a team but still want to participate?
We’ll have a Free Agent sign-up section on the whiteboard and online. Sign up, and the CF 312 staff will help you pull together a team.

What should I plan for on the day of the event?
Plan on arriving early on that Saturday. Athlete briefing will start promptly at 8 a.m. and events will follow immediately after. Bring plenty of snacks and fluids.

Should our team have a name and make t-shirts?
Yes! Coordinating your outfits, fun team names and other friendly gamesmanship is strongly encouraged.

What if I don’t want to compete but want to judge or volunteer?
We’d love to have you help! Please email info@crossfit312.com for more information.