Friday, December 15th, 2017


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This Sunday, 12/17, 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, January 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

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

Lakeview: Starting Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A.
Back Squat or Overhead Squat: Athlete’s Choice!
-8 Sets X 2 Minutes building in weight each round
-Heavy 3 with a 2 second pause in bottom position of each rep
*Recording heavy 3 from the day!

B.
5 Rounds for time: (12 minute cap)
Bear Complex X 5-4-3-2-1 cycles 115/75lbs
Abmats X 50-40-30-20-10

*Barbell weight: Should not exceed 40% of C&J
-Choose a weight you can complete each round of the Bear complex without dropping the barbell

CFD Barbell Power lifting team in action!

Wednesday, December 13th, 2017

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Compression bands, aka,  Voodoo Floss Bands help make positive changes to our joints and soft tissues through compression, tension and movement. These changes will often increase joint mobility, decrease pain, and speed up recovery through myofascial release, occlusion and reactive hyperemia, and joint centration. Come learn basic techniques on how to use this highly effective mobility tool!


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, January 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

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

Lakeview: Starting Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A.
Shoulder Press: 5×5
-Build to a heavy 5, every 90 seconds, X 5 Rounds

B.
Jerk technique work
-Pause for 2 seconds in the dip portion of each Jerk
-Power Jerk + Split Jerk: (1+2)
-6 Sets, every 2 minutes
*Focusing on maintaining weight in heels for both the dip and drive

C.
4 Rounds: E.M.O.T.M. X 12 minutes
Station 1: Single Arm Snatch X 15 reps
-alternating sides after each rep
Station 2: Heavy Wallballs X 10 reps
-choose something that is heavier than what you use in wods but also allows you to still hit depth and target height!
Station 3: Static Wall Sit with plate  X 30 seconds

Congrats to our Defined team that competed last weekend at the ChiTown Throwdown!

Tuesday, December 12th, 2017

Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm. Compression bands, aka,  Voodoo Floss Bands help make positive changes to our joints and soft tissues through compression, tension and movement. These changes will often increase joint mobility, decrease pain, and speed up recovery through myofascial release, occlusion and reactive hyperemia, and joint centration. Come learn basic techniques on how to use this highly effective mobility tool!


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, January 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

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

Lakeview: Starting Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A.
Wendler Week 2: Conventional Deadlift OR Sumo Deadlift: Take 12 minutes
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by simply taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

**If you completed the last Wendler DL we did in our last cycle, add 10lbs to your current 1rm or use your new DL 1rm from our most recent testing week!

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 3+x90% (plus set)
*All sets today are in preparation for your max effort “plus set”. Recording total reps and weight for the day!

B.
20 Minute Amrap: Team WOD, teams of 2
1000/750 meter Row
60 X Box Jumps 24/20″
30 X Burpees
60 X Goblet Walking Lunges 55/35lbs
30 X Slam Balls 40/30lbs

*Only 1 partner working at a time, complete as many rounds and reps as possible

Monday, December 11th, 2017


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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

Lakeview: Starting Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A1.
Kipping Prep: Tabata Mashups: 20 on/ 10 off, 8 Rounds at each station

  1. Hollow Body Hold
  2. Superman extension 

*Scale hollow hold to tuck hold if needed

A2.
5 minute Skill Session
Kipping Technique
*If you have the strength and technqiue to kip already, work on Strict Chest to Bar pullups X sub max sets
Rest as needed after each set. Try to get 2-4 sets in time given!

B1.
Snatch Complex: Hang Snatch hi-pull + Hang Power Snatch
-1+1 X 3 cycles
-Building in weight after each 3 cycles X 12 minutes
-Priority is on position and timing, stay light and work on the mechanics of the lift!

B2.
3 Rounds: E.M.O.T.M. X 3 rounds: 30 on/ 30 off
Hang Power Snatch Cycling
-using somewhere between 35-45% of 1rm Snatch, or something light enough to hold onto for the full 30 seconds

C.
9 minute Amrap
Pushups X 10 reps
Walking Vups X 20 reps
Double Unders X 30 reps

*Recording total rounds and reps completed

Friday, December 8th, 2017


Announcements & Upcoming Events

Skills training with Coach Alberto: This Saturday, starting at 12:30pm at CFD Lakeview. Join Coach Alberto to gain some tips and tricks to learn or master some of CrossFit’s important skills like Double unders, rowing technique, handstands and muscleups!

Boozy Bingo Charity for Puerto Rico – This Saturday night, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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

Lakeview: Starting Tuesday, 12/5, last onramp of the year. (still time to join)
Lincoln Square: Starting Monday, 12/4, last onramp of the year. (still time to join)


New Cycle Starts this week!  For details on this cycle’s programming focus, click here!

A.
Speed + Position Drill: A great drill to emphasize the importance of driving your body under the bar using your arms!

Tall Jerks X 3 reps
-Perform in order: 1st position, 2nd position, 1st position
-Positions:
1st position is from a static hold with barbell at forehead height
2nd position is from a static hold with barbell at forehead height and weight on balls of feet
-5 sets, every 90 seconds
-Using any empty barbell building to no more than 40% of C&J

B.
Bear Complex: Find your heavy 1rm cycle
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
-Take 15 minutes building to a heavy for the day

C.
For time: (10 minute cap)
75 X Wallballs 20/14lbs
50 X Russian KB Swings 70/55lbs
25 X Burpees to plate 45lbs

*Last time we performed this wod was on 12.2.16

 

Life Lifting, 8pm Tuesday nights with Coach David at Lincoln Square. A class focused on awkward objects and Strongman style programming.

Programming Details; Cycle #10: 12/4 – 12/31, 2017

Cycle #10 Programming Details: December 4th to December 31st.

The primary barbell focus on this cycle will be as follows:

  • Sumo or Conventional Deadlift Wendler Cycle
  • Back Squat or Overhead Squat with pausing
  • Barbell cycling focusing on the Hang Power Snatch
  • Jerk Technique work

The secondary focuses will include:

  • Skill blocks with focus on HSPUs, Double Unders and the Kip Swing,
  • Glute and hip activations: including hip rotators, glute mead and min.,
  • Longer strength based wods.

The Wendler Deadlift is a highly effective and efficient 4 week program to safely introduce a solid amount of volume without having to spend much time in the higher percentages. The Wendler percentages are based from 90% of your 1rm which prevents the athlete from overdoing it in those higher percentages helping the athlete produce more quality reps in those larger “plus” sets every week. Additionally, the Wendler formula is a great tool to use to calculate your future 1rm based on the number of reps you hit each week.

Pause squats will help improve awareness, control and tension. It will also increase the amount of muscle fibers needed to get out of the bottom position; which is a common weak point of the movement.

As we get closer to the next year’s CrossFit open, we will be focusing on how to be more efficient with the barbell.  The barbell Snatch cycling will give you a few road marks to focus on with higher volume barbell wods.

You will also see more skill blocks on this cycle.  These skill blocks will give you more exposure to higher level movements like the handstand pushup, double unders and kip swing. Practice makes perfect!

 

A note about the Bonus/Grind work: We will be eliminating the bonus/grind for the month of December since there were not many athletes taking advantage of it.  If you want it back in the New Year, please private message Noal@crossfitdefined.com.

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