Wednesday, March 22nd, 2017 CrossFit Open Week 5/5


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: LOWER LIMBS of Runners, Squatters, Jumpers- If you are lacking range of motion in your ankles and lower legs you have to compensate in other areas; primarily the knees, hips and Lower Back. Come in and learn an effective mobility strategy to better your squat, deadlift and overall power.


UPDATES

CROSSFIT OPEN RANKINGS AFTER 4 EVENTS

17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
17.4: 82ND in the North Central Region
Overall: 56th / 309 teams in North Central Region
WorldWide Ranking: 628th / 4200 CF affiliates

CrossFit Open 17.5 Throwdown: Sunday, Noon-2pm, Location to be determined!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Whole 30 Challenge is over! Contact Coach Cara or Coach Noal for a end of challenge checkin!  Macro Challenge: 2 more weeks!

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 Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
Shoulder Press + Push Press: (3+1)
-Take 10 minutes, build to a heavy for the day

B.
Push Press + Push Jerk: (3+1)
-Take 8 minutes, build to a heavy for the day

C.
3 Rounds; not for time: (10 minute cap)
Weighted Walking Lunge X 40 Ft
-Front Rack or Farmer’s Carry
Handstand Walk X 40 Ft
Rest as needed after each set

D.
“100%”
For time: (5 Minute Cap)
30 X Burpee Box Jump overs 24/20″
30 X SlamBall 40/30lbs

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

3 Rounds; not for time:
Hollow Body Flutter Kicks X 100 reps
Russian Twist X 50 reps
Plank, any style X 1 minute
Rest as 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!**

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Tuesday, March 21st, 2017 CrossFit Open Week 5/5


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. Focus:LOWER LIMBS of Runners, Squatters, Jumpers- If you are lacking range of motion in your ankles and lower legs you have to compensate in other areas; primarily the knees, hips and Lower Back. Come in and learn an effective mobility strategy to better your squat, deadlift and overall power.


UPDATES

CROSSFIT OPEN RANKINGS AFTER 4 EVENTS

17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
17.4: 82ND in the North Central Region
Overall: 56th / 309 teams in North Central Region
WorldWide Ranking: 628th / 4200 CF affiliates

CrossFit Open 17.5 Throwdown: Sunday, Noon-2pm, Location to be determined!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd  from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Whole 30 and Macro Challenge: 1 more day to go!

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 Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
Athlete’s Choice!
Hang Power Clean or Hang Power Snatch
-Find heavy 3 for the day!
-Take 18 minutes
*Every 4 minutes perform the following:
Ring Support Hold + Dip: (5 second hold + 1 Dip) X 5 reps
-Scale to Box Support Hold + Dip

B.
4 Rounds: 3 minutes ON/ 1 minute OFF
Power Clean, touch and go, X 5 reps unbroken
-using no more than 50% of C&J 1rm
Ring Dips X 10
Box Jumps 24/20″ X 15
Rounds 1 and 3: Finish with max reps Calorie Row
Rounds 2 and 4: Finish with max reps Double unders
*Scale Doubles to Single unders or lateral bar hops

*Score is total calories rowed and total doubles, 1 number!

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

3 Rounds; not for time
Strict Toes to Bar X 10
Good Mornings X 20
rest as 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!**

 

17.3!

17.3!

Monday, March 20th, 2017 CrossFit Open Week 5/5


TODAY’S SPECIALTY CLASSES

Olympic Weight Lifting Technique Class @ Lincoln Square 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!


UPDATES

CrossFit Open 17.4! All registered athletes have until Monday 5pm pacific time to submit their scores!

CROSSFIT OPEN RANKINGS AFTER 4 EVENTS

17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
17.4: COMING SOON!
Overall: 49 / 309 teams in North Central Region
WorldWide Ranking: 552 / 4200 CF affiliates

Whole 30 and Macro Challenge: 2 more days to go!

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 Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
Back Squat:
-Take 10 minutes to build to first working weight at 80%

B.
Working Sets X 5
-Every 2 minutes
80% X 5
85%+ X 3
90%+ X 1
80%+ X 5
85%+ X 3

C.
Mobility X 5 minutes
Glute Smash 

D.
10 minute Amrap
5 X strict Pullups
10 X Single Arm Thruster 55/35lbs
15 X Abmats

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

5 Rounds:
20 Calorie Row
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!**

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Sunday, March 19th, 2017

CrossFit Open 17.4 will be hosted at @ CFD Lincoln Square on Sunday from 12-2pm! Spectators, friends and family are all welcome to come compete or cheer everyone on!

Yoga Reminder:  CFD Lincoln Square will have Yoga today at 10:30a.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next program!

- Lakeview: Starting Thursday, April 6th
- Lincoln Square: Starting Monday, April 3rd


Lakeview Training:
9a – Simulated Long Run WOD
10a – KB WOD
9a to 11a – Open Gym

Lincoln Square Training:
9a to 10:30a – Open Gym
9:30a – Hero WOD
10:30a – Athletes Yoga
12p to 2p – CrossFit Open 17.4

SLR Programming:  Come see us at 9a for training details.

KB Programming:

A) 15 Minute AMRAP
10 DB Man Makers 45/25 (demo)
10 DB Step-Ups to Box  (L+R = 1)
10 Walking V-Ups (L + R = 1)

B) For time:
18 Min AMRAP
250M Row
KB Clean & Press x5 (R side)
KB Clean & Press x5 (L side)
Box Jump x10 (always step down)
Push Up x10

Kevin-5 copy

Saturday, March 18th, 2017

CrossFit Open 17.3:  We will be hosting the CrossFit Open WOD 17.3 this Sunday from 12p to 2p at CrossFit Defined Lincoln Square.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Today 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!

- Lakeview: Starting Thursday, April 6th
- Lincoln Square: Starting Monday, April 3rd


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Intro WOD (register here)
12:30p – Olympic Lifting (90 min class)

Lincoln Square Square:
8a – Team WOD
9a – Strength Bias
10a – Team WOD
11a – Intro WOD (register here)

Team WOD Programming:

Strength Work:  Floor Press x14, x12, x10, x8, x6, x4, x4

Team WOD  – Finish the following in 30 min or less.
** Teams of 2, split work up any way you like. 1 Person works at a time.

35 Burpees to a 45# plate
35 Slam Balls
Row 1600m
35 Burpees to a 45# plate
35 Slam Balls

1 Min Plank w/ your teammate.

35 Goblet Squats (55/35)
35 American KB Swings (55/35)
Row 1600m
35 Goblet Squats (55/35)
35 American KB Swings (55/35)

Strength Cafe / Strength Bias Programming:

Part 1 – Seated Shoulder Press
80% – x1, x2, x3, x4, x5
75% – x1, x2, x3, x4, x5, xMax

Part 2 – Front Squat – 4 sets of 4 at 75% to 80%

SWOD – 10 KB Swings + 10 Slam Balls for 4 Rounds.
** Every min on the minute you have 4 burpees.
** 8 Min Sprint Workout

Friday, March 16th, 2017 CrossFit Open 17.4


UPCOMING SPECIALTY CLASS

Recovery Yoga & 17.4 Open Prep with Coach Rachel, 10:30-11:30a, This Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!

Team WOD @ 11am at LV is cancelled for this weekend only!

Weightlifting Technique Class with Coach Noal, This Saturday at LV.  Time change: 12:30pm to -2pm for this week only!


UPDATES

This week we our starting our 3rd cycle of 2017.  Immediately following this 4 week cycle; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell strengths as well as a handful of baseline WODS from CF HQ. Our Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

CROSSFIT OPEN RANKINGS AFTER 3 EVENTS
17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
Overall: 49 / 309 teams in North Central Region
WorldWide Ranking: 552 / 4200 CF affiliates

Whole 30 and Macro Challenge: Start of Week 4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, March 18th 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!

Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
10 Minute Quality Amrap:
Row  X 10 power pulls
(aim for the most amount of cals in 10 pulls)
Heavy Wallballs X 10
(heavier than what will be used in Open wod)
Deathmarch X 20 ft
(stay light and focus on deep reactive stretches)
Handstand Pushup Shoulder Shrugs  X 10 reps

B.
Every Other Minute on the Minute: (12 Minutes)
Odd Minutes: Deadlift 10-8-6-5-5-5
Even Minutes: Handstand Pushup practice X 3-6 unbroken reps
(working on efficiency and technique)

C.
CrossFit Open 17.4 Video Demo (This week’s open is a repeat of 16.4)

13 Minute Amrap
55 X Deadlifts
55 X Wallballs, 20/14lbs to a 10/9ft target
55 X Calorie row
55  X Handstand push-ups

*Open Competition Rx 18-34 yrs old: 225/155lbs
*Barbell weight should not exceed 55% of 1rm Conventional DL
*Sub for HSPU: Hand Release Pushups
*See details on  weights and movement standards for each category by clicking the link above for mens, womens, scaled, teens, masters, etc…

CF Open Rules and Regulations:
-Any grip on the Deadlifts is acceptable
-No bounce allowed on the Deadlifts
-Measure out a box for the hands at 36″wide X 24″ deep
-Measure out 2 lines for the hands, 1 at wrist and 1 line 3″ below that
-Head must connect with floor with each HSPU rep
-Heels must end above line for each HSPU rep
-Note time at the end of each movement for tiebreakers

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

The bonus work is recovery! Spend 10-20 minutes with a foam roller, stretch band and mobility ball working on something tight and specific to your weaknesses!

**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!**

 

17.3!

CF Open 17.3!