Friday, December 14th, 2018

New Cycle starts this week!
Week 1/4

A.
Hang Power Clean: Triple!
-Find heavy 3 for the day
-Take 15 minutes

B. 
5 Rounds for time: (12 minute cap)
Bear Complex X 5-4-3-2-1 reps
Abmats X 50-40-30-20-10
-Using approx. 50-60% of heavy from Part A.

Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, January 6th – A newly designed 2-week onramp course that will get cover everything you need to know to enter our group program! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
 
“Get What You Came For” – New article by David Sutor, here.
 

Wednesday, December 12th, 2018

Having fun yet?!

New Cycle starts this week!
Week’s Preview: Week 1/4
Friday: Hang Power Clean Triple

A.
Strict Shoulder Press
-Build to heavy 5 for the day!
-Take 12 minutes building each round

B.
Every 90 on the 90 X 4 Rounds:
Perform the following;
Split Jerks X 5 reps
-Pause for 5 seconds in the catch of each rep
-Using heavy from Part A for all working sets

C.
E.M.O.T.M. X 4 Rounds (12 minutes)
35 seconds ON/ 25 seconds OFF
Min 1: Single Arm Snatch, alternating sides
Min 2: Burpees
Min 3: Double Unders or Single Unders

WOD Notes: Use Round 1 to establish a baseline rep scheme performing as many reps as possible for each station. Once your baseline has been established your goal is to match that number every round! Stopping on the 35 second mark for each minute building in your own rest!


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, January 6th – A newly designed 2-week onramp course that will get cover everything you need to know to enter our group program! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Tuesday, December 11th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. December Focus: Lower back focused. Restore movement and eliminate soreness in your posterior chain- We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!


Lift-Off™ 2018 @ Defined

New Cycle starts this week!
Week’s Preview: Week 1/4
Wednesday: Shoulder to Overhead Pressing
Friday: Oly

A. 
10 Minute Quality Amrap
Turkish Getup to Situp X 5 each side
Single Arm KB Swing X 10 each side
Turkish Getup to Bridge X 5 each side
Single Arm KB Swing X 10 each side

B. 
4 Rounds: 4 Minutes ON/ 90 seconds OFF
Row 250 Meters
Backrack Barbell Lunge, alternating X 25 steps
Plank X 1 minute
*Finish rest of each round with max reps OH Plate Crunch 25/15lbs

*Recording total Plate Crunches over 4 rounds!


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, December 9th – A newly designed 2-week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com, (registration open till Tuesday @ Noon)

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Monday, December 10th, 2018

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A class inspired by the sport of Strongman; including awkward object lifting, conjugate training, and sprint work. This class replaces the 8pm WOD class.


Thankyou to all of our Defined athletes and Coaches for making our first ever Lift-Off possible! #morethanagym #definedbarbell #liftlocaldefined

New Cycle starts today!
Week’s Preview: Week 1/4
Tuesday: Turkish Getup complex + Rowing/Lunge WOD
Wednesday: Shoulder to Overhead Pressing
Friday: Oly

A.
Back Squat or Overhead Squat with pause: Athlete’s Choice!
– 15 minutes, building to heavy 3
– 1 second pause in bottom position of each rep
*Recording heavy 3 from the day!

B.
15 Minute Amrap
5 X Toes to Bar
10 X Pushups to Abmat
15 X Hearbeat Air Squat with Plate 15/10lbs


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, December 9th – A newly designed 2-week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com, (registration open till Tuesday @ Noon)

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Friday, December 7th, 2018 Last day of testing at Defined!

Our most recent onramp grads! Say hello to a new face when you are in the gym next!                    #morethanagym #fitfam #definedonramp #liftlocal

Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Next Cycle starts on Monday December 10th.

A.
G.P.P.: Pressing Prep
2 Rounds; 1 minute On/ 20 seconds Off

  • Seated Z Press
    • Choosing a pair of light weight Dbs or BB, perform slow reps with priority on keeping torso completely upright
  • Renegade Row
    • Perform with single arm Db, alternating sides with each row
  • Table Top Rockers

B.
Bench Press
-Take 15 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 7-5-3-3-2-2-1-1-1-1
-Perform 1 set every 90 seconds X 10 Rounds

*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility have the option to perform the Floor Press: Using the same intervals and rep scheme as the bench press above!

C.
CrossFit Benchmark WOD: “Fran”
For time: (8 minute cap)
21-15-9 reps of:
Thrusters
Pullups

-Scale appropriately to finish wod in under time cap!
-Competition Rx: 95/65lbs.
-Barbell weight should not exceed 40-45% of Pushpress or 30-35% of C&J. Completing the set of 21s in 3 sets or less would be a great goal!


Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 8 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Wednesday, December 5th, 2018 Testing week at Defined!

Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Friday: Bench Press + “Fran”

A. 
Max Height Box Jump Test
E.M.O.T.M. X 8 Rounds
-Building in height each round to a max vertical box jump!
-Suggested Rep Scheme: 3-3-2-2-1-1-1-1
-Can be performed from a static or dynamic start!

B.
“Defined Physical Fitness Test”
*Inspired by the newly announced Army Combat Fitness Test

3 Minutes X Max reps Wallballs 20/14lbs
3 Minute X Rest
3 Minutes X Max reps Hand Release Pushups (toes or knees)
3 Minute X Rest

2 Minutes X Max Laps Farmers Carry (40 ft. laps)
2 Minute X Rest
2 Minutes X Max reps Hang Tucks to 90 or Toes to Bar
2 Minute X Rest

1 Minute X Max reps Burpees
1 Minute X Rest
1 Minute X Max reps Box Jumps 24/20″

*We will be repeating this again in the next testing phase in 2019.

Record the following for your own personal records:

  1. Wallball weight + # of reps
  2. HR Pushup standard + # of reps
  3. Farmer’s carry total weight + # of laps
  4. Hang tuck or T2B # of reps
  5. # of Burpees
  6. Height used + # of Box Jumps
  7. Distance + time for run! (Only applicable in March and August testing)

Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon. Register here! 

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 8 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Tuesday, December 4th, 2018 Testing week at Defined!

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. December Focus: Lower back focused. Restore movement and eliminate soreness in your posterior chain- We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!


Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Wednesday: “Defined Physical Fitness Test” + Max vertical to Box
Friday: Bench Press + “Fran”

A. 
Athlete’ Choice!
Front Squat or Overhead Squat
-Take 20 minutes, building to a Heavy 3 or 1 rep max.
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1

B.
“Sprint-Core-Repeat”

30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
90 Seconds: Sprint Forward-Back Peddle
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
1 lap = 40 feet

Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 10 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.