Sunday, October 15th, 2017

Updates & Upcoming Events

Ed Coan Strength Seminar – Saturday, October 21st from 12:30p to 5:30p.  Details and registration here. Limited to 25 people.

7th Annual CFD Halloween Party – Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

  • Lakeview: Starting Thursday, October 19th
  • Lincoln Square: Starting Wednesday, October 18th

Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD

Lincoln Square Training:
9a to 10:30a – Open Gym
9:30a – Hero WOD

KB Programming:

Strength Accessory Work:  Full Body Accessory + Pull Up Work (12 min)
** KB Windmill x 5 each side
** Ring Rows / Elevated Ring Rows x10 (subtle pause / squeeze at the top)

WOD #1 (10 Min Time Cap)
Lucky number 8 “Round Robin KB Goblet Squat” in teams of 3.

WOD #2 – For time. (12 Min Time Cap)
21 – 15 – 9 of
KB American Swing
Cals of the Rower
Pull Ups

 

Saturday, October 14th, 2017

Updates & Upcoming Events

Ed Coan Powerlifting Seminar – Saturday, October 21st from 12:30p to 5:30p.  Details and registration here. Limited to 25 people.

Free “Intro to CrossFit” Class today from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

7th Annual CFD Halloween Party – Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

  • Lakeview: Starting Thursday, October 19th
  • Lincoln Square: Starting Wednesday, October 18th

Lakeview Schedule:
8a – DefCon
9a – Strength Bias
10a – Team WOD
11a – Intro WOD (sign up link above)
12:15p – Olympic Lifting Class

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a – Team WOD
11a – Intro WOD (sign up link above)

Team WOD Programming:  

Strength Accessory Work – 6 Rounds.
Weighted Side Bends x8 each side + Jump Rope work x 45 – 60 sec (any style)

Team WOD – Buddy AMRAP. Each round is 6 min followed by a 2 min rest.

Round 1 – Wall Balls x35, Russian KB Swing x30, Front Rack Lunges w/ KB x25, Cluster for Max Reps @ 95/75
Round 2 – Wall Balls x35, Russian KB Swing x30, Front Rack Lunges w/ KB x25, Cluster for Max Reps @ 115/85
Round 3 – Wall Balls x35, Russian KB Swing x30, Front Rack Lunges w/ KB x25, Cluster for Max Reps @ 135/95

Note 1 – Split work up any way you like. Just get it done.
Note 2 – on the lunges; 1 step = 1 rep
Note 3 – the weights above are an idea of a place to start for the Cluster. Here is the bigger picture though, every round needs to get heavier. 

Strength Bias Programming:

Part 1 – 5 rounds – Good Morning x8 + DB Bench x12

Part 2 – 5 rounds – Close Stance Front Squat x8 @ 45%, 50, 55, 60, 65 + DB Shrugs x 12

Part 3 – 9 Min ARMAP – Teams of 3
Row x100m
Farmer Carry or Sandbag Carry for Max Distance
Rest station

 

Your hands are stopping a PR!

Do you ever consider the importance your hands play in regards to performance? Are you wiggling your fingers around mid squat? When pressing (bench press or should press) do you have a firm grip on the bar? These are all crucial items to consider the next time you lift.

Incorrect hand grip.

Squeezing your hands tight creates a beautiful chain reaction when lifting. The tight grip engages your forearms; then your biceps and triceps come into play, then your upper body tenses up, and the flow continues through your back, hips, obliques and all the way down your legs.

It is not uncommon for someone to address their hands and then improve a lift immediately. The domino effect your grip has is incredible.

Correct hand grip.

Let’s sum this up.

Squeezing the bar improves tension.
Tension improves stability.
Stability improves positioning.
Positioning is POWER!


Tight grip. Tight lift.

Coach David

PS – Put this concept into play along with many others with Coach David and CFD’s guest Ed Coan on Saturday, October 21st during a Strength Workshop from 12:30p to 5:30p. Sign up here.

Thursday, October 12th, 2017

Updates & Upcoming Events

Ed Coan Strength Seminar – Saturday, October 21st.  Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, October 14th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th

Friday Programming Teaser: Long WOD and GPP work


CFD Lakeview Specialty Classes:
7:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes
5:30p – Strength Bias
6:00p – Olympic Lifting 

Open Gym Today: Come in today and challenge the coaches to help you improve a movement that you are struggling with. Challenge the coaches to create a training day that works just for you. Just come in the doors and work hard. Check the schedule for the entire list of open gym times. The options for “Open Gym” are endless. You just have to come ready to train, we will do the rest.

Strong website links for your enjoyment.  Click below.

USAW Team Series Information.

Who is Ed Coan? 

The history of climate change. 

 

Meat Share – October 14th

We are having another meat share with drop-offs at Lakeview and Lincoln Square on Saturday, October 14th.  Please read everything below. Once you place your order you DO NOT need to make payment on it via ZenPlanner.  We will take care of that for you because everything is priced per pound which will adjust billing a little.  For example, if you order steaks they are priced per lb.  They are all sized slightly different, just like they are at the butcher market.

Sunday, October 8th, 2017

Updates & Upcoming Events

Ed Coan Powerlifting Seminar – Saturday, October 21st from 12:30p to 5:30p.  Details and registration here. Limited to 25 people.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, October 14th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

7th Annual CFD Halloween Party – Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

  • Lakeview: Starting Thursday, October 19th
  • Lincoln Square: Starting Wednesday, October 18th

Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD

Lincoln Square Training:
9a to 10:30a – Open Gym
9:30a – Hero WOD

KB Programming:

Strength Accessory Work:  Bulgarian Split Squat + Pull Ups (12 min)
** 6 Reps each leg, add weight when you can using kettlebells.
** 6 Pull Ups (any style, no bands)

WOD #1 (10 Min Time Cap)
40 – 30 – 20
KB Swing to eye level (55/35) + Double Unders + Ab Mats
** Jump Rope Substitution: 3 singles = 1 double under

WOD #2 – 5 rounds for time (10 Min Time Cap)
Wall Climbs x2
KB Split Jerk (55/35) x5  (5 on the right, 5 on the left)
Mountain Climbers x10 (L + R = 1)
** Sub 20 Second Hand Stand Hold for Wall Climbs

Good luck at the Marathon Coach Igor!