Wednesday, October 18th, 2017


SPECIALTY CLASSES TODAY:

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Focusing on Barbell Athletes- ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your forearms and elbows. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong arms.


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on a deload/transition week. Next cycle starts on 10/23!

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

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Details and registration 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. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

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


TODAY’S WOD

A.
Hang Power Clean: Heavy Triple
-Find heavy 3
-Building in weight each round
-Take 16 minutes
-If you max out with time left, perform drop sets at 80% of your heavy from the day!

B.
4 Rounds: 30 ON/ 30 OFF
Station 1: Deadlifts X max effort
-using your heavy from Part A
Station 2: Pushups X max effort
Station 3: Box Jump overs 24/20″ X max effort

*Recording totals from all 3 stations. 3 separate numbers!

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

3 Rounds: not for time;
1/2 Kneeling DB Press X 10 each side
Barbell Bicep Curl X 10
Rollouts X 10
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!**

Coach Luis and Helom competing at the National Spike Ball Tourney representin CFD! #hoozah!

Tuesday, October 17th, 2017


SPECIALTY CLASSES TODAY:

“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- ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your forearms and elbows. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong arms.


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on a deload/transition week. Next cycle starts on 10/23!

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

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Details and registration 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. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

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


TODAY’S WOD

A.
10 minute Quality Amrap
Single Leg RDL with medball reach X 5 each side
-Only add Medball if you  can perform 5 on each side without losing balance
Hollow Scap Shrugs X 15 reps
Handstand Hold X 1 minute

B.
Bench Press: Speed Priority, Sets of 3
12 sets total, every 90 seconds (18 minutes)
-Take 6 sets building in weight each round to a working set
-Pause for 3 seconds 1″ above chest for the last rep only!
-Take 6 sets @ working weight X 3 reps with pause on last rep!
*As an active rest: Follow each set with 30 seconds X  Supine  PVC pass throughs

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmat Situps
*sub doubles for singles x 2
(100-80-60-40-20)

OR (if you are proficient with your doubles and can go unbroken for most of your sets, try the Fat version below)

For time: “Fat Annie”
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situps
*10 minute time cap

Last completed on 7.31.17. Compare scores to your last attempt!

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

Midline: Posterior
3 Rounds x 1:30 min on / 1 min off
Sandbag Bearhug, as heavy as possible

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Throwback to the Koolaid era @ CFD!

Monday, October 16th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on a deload/transition week. Next cycle starts on 10/23!

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

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Details and registration 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. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

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


TODAY’S WOD

A.
6 Rounds:(18 minutes)
Every 3 minutes; Perform the following:
Thruster + Front Rack Lunge: (3+6)
-Building in weight each round
-Alternating legs each lunge

*Follow each round with:
Suitcase Carry X 1 minute
-alternate hands each round
Rest remaining time of each round

B.
For time: (12 cap)
Row 1000 meters
Barbell Back or OH Squat 45/35lbs X 50 reps
Pullups X 30 reps

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

3-4 Rounds: not for time;
Weighted Med-ball Sit-Ups (14/10) X 20 reps
Barbell Good Mornings 45/35lbs X 20 reps
*Rest as need 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!**

Congratulations to our CFD athletes that competed this past weekend in Mid-Americans. Registration open for our In-house Weightlifting Meet. Details above.

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

 

Friday, October 13th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here. Next cycle starts on 10/23!

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Details and registration here!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  (sold out event) All friends and family of CFD are welcome!  Spectators encouraged!

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. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

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.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This 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


TODAY’S WOD

A.
G.P.P.: 3 Rounds; 1 Minute ON/ 30 seconds OFF
Half Kneeling Inline Pallof Press X 30 seconds each side
Modified Landmine Press X 30 seconds each side
Skater Jumps X 1 minute

B.
“Running Bear”
4 Rounds: 4 Minutes ON/ 2 Minutes OFF
Run 400 meters or Row 500 meters
*Finish remaining time of each round with max reps Cycles of “The Bear Complex” 115/75lbs
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
Rest 2 minutes
*Recording total cycles completed over  4 rounds

Barbell weight should not exceed 40% of 1RM C&J

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

3 Rounds; not for time
Single arm DB Bench Press X 8-10 reps each side
Bent over BB Row X 10-12 reps
Hanging Leg Raise X max reps
Rest as needed after each set

*Repeat from week 2 on this cycle.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Coach Igor. Just do it.