Tuesday, August 22nd, 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. Focusing on Barbell Athletes – PECS,  ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong and healthy properly functioning grippers.


UPDATES & UPCOMING EVENTS

Managing Your Macros Workshop & Challenge: This Sunday, August 27th at CFD Lakeview from 11:30am to 1pm with Coach Cara, Kay and Noal.
**Registration for the workshop  and 6 week program to follow are separate. Click here for more details on both! 

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Week 2/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

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

Lakeview: Starting Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st. (still a few spots left)


TODAY’S WOD

A.
3-5 Rounds; not for time: 10 minute Quality Amrap
Half Kneeling Inline Pallof Press X 30 seconds each side
Flexed Arm Hang on Rope or Cage X 30 seconds
Reverse Plank X 1 minute

B.
Barbell Split Squats X 5 each leg
-Building to a heavy set of 5 per leg
-6 Sets, every 2 minutes
-Rear foot elevated 4-8″

C.
7 Rounds: Every 2 minutes; (14 minutes)
Every 2 minutes complete the following as fast as possible:
9 X Thrusters
35 X Double Unders
-Rest remaining time of each round
-Scale for Double Unders: Perform singles till 90 second mark then rest remaining time of each round
-Thrusters should be performed unbroken every round with whatever weight chosen
-Competition BB RX: 95/65lbs

D. 
Bonus: “The Grind”, (to be completed after class)

3-6 Rounds for time:
6 X Sandbag cleans
12 X Calories on Assault Bike
*Choose a Sandbag weight that is challenging but allows you to move at a consistent pace!

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Throwback to our July 22nd USAW Meet

Programming details; Cycle #7: 8/14 – 9/10, 2017

Cycle 7 Programming details: August 18th to September 10th.

The primary lifts on this cycle will be as follows:

  • Front Squat + Jerk complex
  • 3 Position Clean
  • Single Leg Squat variations
  • Snatch + Overhead Squat combo

The secondary focuses will include:

  • Barbell cycling with the Clean and Snatch,
  • Higher rep range presses with all shoulder to overhead movements,
  • Goals of increasing range of motion in shoulder flexion and extension through dynamic mobility drills,
  • Russian Rope climb technique and supportive strength drills,
  • Increase in single arm KB and DB movements to improve cross-body coordination and single arm stability,

There is more of a focus on Weightlifting variations in this cycle.  Through the touch and go 3 position Clean, Snatch/OHS complexes and choosing WODs with higher rep range weightlifting movements; you will see a secondary emphasis on barbell cycling.

The single leg squat variations will help improve balance, coordination, glute and hamstring strength as well improve your ability to stabilize in any double leg strength movement.

By increasing and improving healthy range of motion in our shoulders you will able to utilize more of your strength potential and at the same time injury proof a vulnerable joint that often times gets put into poor mechanical positions on a daily through many hours of sitting.

*The addition of the“Bonus Grind work” will be available to any athlete looking to do more work after class.  The Grind work will always compliment that week’s workload and should be done after you have completely recovered from class. Weeks 1 and 2 and weeks 3 and 4 will be similar if not repeats.

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Monday, August 21st, 2017


UPDATES & UPCOMING EVENTS

Managing Your Macros Workshop: This Sunday, August 27th at CFD Lakeview from 11:30am to 1pm with Coach Cara, Kay and Noal.
**Registration for the workshop this Sunday and the 6 week program to follow are separate. Click here for more details on both! 

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Week 2/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

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

Lakeview: Starting Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st. (still a few spots left)


TODAY’S WOD

A.
3-Position Power or Squat Clean: (1+1+1)
-Top Down: High-hang/ Hang/ Ground (1+1+1)
-Take 10 minutes, building to 75% of 1rm
-Perform each rep with no rests or pauses in between

B.
4 Rounds: Every minute on the minute X 12 minutes
Min 1: 3-Position Clean @ 75% of 1rm C&J (1+1+1)
Min 2: Handstand Hold X 30-45 seconds
Min 3: Standing PVC Shoulder Flexions X 30-45 seconds

C.
10 Minute Strength Amrap
Pushpress X 5
Bent Over Row X 7
Pushup X 9
Box Jump X 11 24/20″

*Barbell weight should be no heavier than 50% of C&J or 60% of Pushpress

D. 
Bonus: “The Grind”, (to be completed after class)

Rowing Conditioning
5 Rounds X 40/30 calories
Rest 1  minute

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Murph 2017

Friday, August 18th, 2017


UPDATES & UPCOMING EVENTS

Weekend Schedule Change: 11am Team WOD @ LV cancelled for the “Free intro Class” . OLY Class has been moved to 12:15pm start time! No changes at Lincoln square.

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

New training cycle starts this week. It will run for 4 weeks ending on 9/10/17. Details on cycle focus coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, August 19th 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 beginner’s program! (limited space available in both)

Lakeview: Starting Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
Power Snatch + Overhead Squat X (1+3)
-OHS Pace: 3 seconds down for each rep
-Every 2 minutes, X 7 rounds
-Building in weight each round

B.
“Tsunami”
3 Rounds: for time; (20 cap)
Run 800 meters
21 X Power Snatch

*Competition Barbell weight: 95/65lbs
-Barbell weight should not exceed 45% of your 1rm Snatch
-Scale to Power Cleans @ 50% of 1rm C&J
-Option to Row 1100/800 meters

C. 
Bonus: “The Grind”, (to be completed after class)

3 Rounds: not for time;
Strict Chinups X max reps, unbroken ( minimum 6)
Deathmarch with double DB X 20 steps
Standing Barbell Bicep Curl X 21 reps
Rest as needed after each round

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Sarah working her CFD gear in dance rehearsal. Special order for new CFD gear coming next week! 
#cfdstrong

Wednesday, August 16th, 2017


TODAY’S SPECIALTY CLASS

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Hips holding you back? This will be the only pre-workout you need on squat day. Come learn the a path to a better squat and fix your hips.


UPDATES & UPCOMING EVENTS

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

New training cycle starts this week. It will run for 4 weeks ending on 9/10/17. Details on cycle focus coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, August 19th 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 beginner’s program! (limited space available in both)

Lakeview: Starting Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
G.P.P.: 3 Rounds: not for time;
1. Inline Split squats X 10 each side
-add a load in goblet position once you have mastered the movement with bodyweight
2. Single Leg Glute Bridge on Foam Roller X 10 each side
-This anti rolling variation will not only increase hamstring recruitment but teaches you the correct alighnment of ankle, knee and hip!
3. Ring Rows with pace X 8-12 reps
-Pace: fast up, 1 second squeeze at the top, 2 seconds down

B.
4 Rounds: 3 minutes at each station

Station 1:
Bulgarian Split Squats X 10 each side
-Load with goblet position or double DB/KB in side body
*Finish rest of time with Prone Snow Angels

Station 2:
Rope Climbs with Russian Wrap technique
-Spend your time either working on the technique of the Russian Wrap, scaling the rope climb to work on strength or perform 3-6 rope climbs, resting remaining time of each round!

C.
For time: (8 Cap)
Single Arm Snatch X 20 (left arm only) 55/35lbs
Hand Release Pushups X 20
Overhead Plate Crunch X 20 25/15lbs
Single Arm Snatch X 20 (right arm only)
Hand Release Pushups X 20
Overhead Plate Crunch X 20 25/15lbs

D. 
Bonus: “The Grind”, (to be completed after class)

3 Rounds: not for time;
Single Arm Bent Over Row X 10 each side
Side Plank Windmills X 10 each side
Ab Wheel Rollouts x 10 reps

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Beach WOD Aug. 2017

Tuesday, August 15th, 2017


TODAY’S SPECIALTY CLASSES

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

“Mobility @ Lakeview” with Coach Alex, 6-6:30pm. Hips holding you back? This will be the only pre-workout you need on squat day. Come learn the a path to a better squat and fix your hips.


UPDATES & UPCOMING EVENTS

Next training cycle starts today. It will run for 4 weeks ending on 9/10/17. Details on cycle focus coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, August 19th 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 beginner’s program! (limited space available in both)

Lakeview: Starting Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
3-Position Squat Clean: (1+1+1)
-Modify to Power position catch if needed
-Top Down: High-hang/ Hang/ Ground (1+1+1)
-Take 12 minutes, building to moderate to heavy load
-Touch and go, no fails!

B.
E.M.O.T.M: 6 Rounds
Clean Barbell Cycling
Perform a 3 position clean, every minute on the minute for 6 rounds.
-Touch and go!
-Using 65-70% of C&J 1rm
Rest remaining time of each round!

C.
15 Minute Amrap
18/12 X Calorie Row
15 X Box Jump overs 24/20″
12 X Toes to Bar
9 X DB Goblet Squat 55/35lbs

D. 
Bonus: “The Grind”, (to be completed after class)

Tabata: 20 on/ 10 off, 8 Rounds at each station

  1. Hollow Body Hold
  2. Superman extension 

*Scale hollow hold to tuck hold if needed

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Murph 2017