Wednesday, November 14th, 2018

Week’s Preview: Week 3/4
Friday: Tall Jerk + Pressing

A.
Front Squat with pace
-Pace: 3.1.3
-Find heavy 3 for the day
-Goal is to meet and beat each week’s heavy set
-Take 15 minutes, 8-10 sets building

*Drop Set X 1: Reduce weight by 20-30lbs and complete 1 max effort unbroken set with no pace!
Record weight used and reps completed!

B. 
5 Rounds: E.M.O.T.M. (15 minutes)
Min 1:Russian KB swing X 15 reps 70/55lbs
Min 2: Overhead Plate Lunge X 15 reps 45/25lbs
-scale to goblet position with kb or db
Min 3: Double Unders x 50 reps


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: This Sunday, Nov. 18th  More details and registration 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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, December 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

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 about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Tuesday, November 13th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. November Focus: Shoulders and upper back.  Learn drills to prep and optimize your overhead and front rack positions for pain-free training and bullet proof shoulders.


Week’s Preview: Week 3/4
Wednesday: Front Squat with pace
Friday: Tall Jerk + Pressing

A.
3 Rounds: 1 Minute ON/ 30 Seconds OFF

B. 
6 Rounds: Every 2 minutes, perform the following;
Bulgarian Split Squat X 8 each leg
-Building sets X 3
-Working sets X 3
*Follow each round with an Active Handstand Hold X 30 seconds

C.
4 Rounds: 2 Minutes ON/ 1 Minute OFF
Row X 18/12 calories
*Finish with max reps:
Rounds 1&3: Toes to Bar or V-ups
Rounds 2&4: Pushpress

*Rx Barbell weight: 95/65lbs, using no more than 35% of C&J 1rm or 45% of Pushpress


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: This Sunday, Nov. 18th  More details and registration 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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Late registration open till Tuesday at 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 about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Monday, November 12th, 2018

Week’s Preview: Week 3/4
Tuesday: Bulgarian Split Squats and Rowing intervals
Wednesday: Front Squat with pace
Friday: Tall Jerk + Pressing

A.
Clean complex: (1+3+1)
Clean Pull + Hang Clean Hi-Pull + Hang Clean
-Take 12 minutes, building to a heavy set for the day!
-If you know your 1rm C&J, 80-85% is a great goal!

B.
Clean Complex Waves: E.M.O.T.M.: X 8 Minutes
Perform: Hang Clean Hi-Pull + Hang Clean (1+1)

Min. 1: 70%
Min. 2: 75%
Min. 3: 80%
Min. 4: 70%
Min. 5: 75%
Min. 6: 80%
Min. 7: Rest
Min. 8: 85%

C.
8 Minute Amrap
2,2,2, 4,4,4, 6,6,6,, 8,8,8, etc…
Single Arm Snatch 55/35lbs
Pushups or Handstand Pushups
Abmats

 

October Onramp looking fresh!


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: Sunday, Nov. 18th  More details and registration 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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Late registration open till Tuesday at 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 about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Sunday, November 11th, 2018

Retail Pre-Order Happening Now – get you gear ordered by Wednesday, November 14th! Order here.


Training Schedule:
9a to 11p – Open Gym
9a – SLR (Simulated Long Row)
10a – Kettlebells
11a – Yoga w/ Steph (everyone is welcome)

Kettlebell Programming
3 rounds: 1 min on / 20 sec off
Turkish Get Up (right side)
Turkish Get Up (left side)
2 for 1 Wall Ball
Hi-Lo Carry

2 rounds for time:
20 Sumo Deadlift High-Pull
20 Double Unders
20 Single Arm Overhead Lunge (10/10)
20 Double Unders
20 KB Snatches
20 Double Unders
20 Clean & Press
20 Double Unders
20 Overhead Swings
20 Double Unders

Tabata Abs

Simulated Long Run Programming
10 min AMRAP (as many rounds/rep as possible)
3 Round Buy In of:
200m run
10 Overhead Squats
-into-
Max Reps Bar Over Burpees

10 min AMRAP (as many rounds/rep as possible)
Row Buy In of:
1800m / 1600m
-into-
Max Reps Devil Press

10 min AMRAP (as many rounds/rep as possible)
3 Round Buy In of:
50 Double Unders
10 Burpee Over Sandbag
-into-
Max Rep Sand Bag Clean

Next Defined On-Ramp – This Coming Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

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 about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Saturday, November 10th, 2018

Retail Pre-Order Happening Now – get you gear ordered by Wednesday, November 14th! Order here.


Saturday Training Schedule
8a – Def Con
9a – Strength Cafe
10a – Team Style Workout
11a – Team Style Workout
12:00p – Weightlifting

Strength Bias Programming

Part 1 – Deadlift – 15 sets every min on the min (waves, 70% x3, 75 %x2, 80%x1)

Part 2 – Seated Strict Press – 2 sets of 10, 2 sets of 8, 2 sets of 6 + Hungarian Style Timed Sets)

Part 3 – 3 Stations – 3 Min Burn Outs all using a lightweight BB or DB

Team Workout

Part 1 – 5 or 6 Rounds // Good Morning x1 + Back Squat x1 for 4 Reps + Handstand Work for 15 – 25 seconds

Part 2 – 35 – 25 – 15 of Slam Balls + Push Press 115/75

Part 3 – 15 – 25 – 35 of Hang Power Cleans 135/85 + Burpees to Push Up Position

Part 4 – 35 – 25 – 15 of Rower Cals + Weighted Ab Mats


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: Sunday, Nov. 18th  More details and registration 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 7 different personal training options: Click here!

Next Defined On-Ramp – This Coming Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

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 about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Friday, November 9th, 2018

Week’s Preview: Week 2/4

A.
Front Squat with pace
-Pace: 3.1.3
-Find heavy 3 for the day
-Take 16 minutes, 8-10 sets building

B.
3 Rounds For time: (14 minute cap)
Row 500/400 meters
5 X Chest to Bar Pullups
10 X Pushups with Hand Release
15 X Deadlifts
Rest 1 Minute
Rx Barbell weight: 135/95lbs
-Use no more than 30-35% of Conventional DL 1rm

 


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: Sunday, Nov. 18th  More details and registration 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 7 different personal training options: Click here!

Next Defined On-Ramp – This Coming Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

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 about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Thursday, November 1st, 2018

Defined Apparel Pre-Order – we are taking pre-orders from now (shipping worldwide) until next week on the 14th. Grab some gear here.

CFD Lakeview Specialty Classes in addition to standard open gym times for today

5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
6:00p – Recovery + Mobility
7:00p – Olympic Weightlifting (come early, warm up and be ready to go at 7p)

Friday Programming Details:  Strength – Front Squat  // Conditioning – Rowing, Push Ups, Pull Ups, Deadlifts

New apparel order happening now!

Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: Sunday, Nov. 18th  More details and registration 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 7 different personal training options: Click here!

Next Defined On-Ramp – This Coming Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

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 about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by Coach David, take a look here.