Friday, July 20th, 2018


Announcements & Upcoming Events

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!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – Sunday, July 29th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week’s Preview: Week 2/4

A.
G.P.P.: 3 Rounds; E.M.O.T.M. (9 minutes)

Min 1: Prone Snow Angels  X 10-15 reps
Min 2: Strict Seated DB Z Press X 10-15 reps
Min 3: Active Handstand Hold x 30-40 seconds

B.
Wendler: Week 2, Bench Press: 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 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”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 90% X Max Reps, Unbroken
(Goal for Week 2: 5 reps or more)

*All sets today are in preparation for your max effort set.

**Record weight and total number of reps achieved for today’s max effort set!

C. 
EMOTM X 4 Rounds (12 minutes)

Min 1: Overhead Squat X 15 reps 75/55lbs

Min 2: Pullups X 15 reps

Min 3: Rapid Fire Sprinter Crunches X 30 seconds

3.2.1. GO! Murph Run 2018 featuring Coach Murph in the middle! 🙂

Thursday, July 19th, 2018

Announcements & Upcoming Events

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!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – Sunday, July 29th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


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 – Mobility w/ Coach Cara
7:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

Friday Programming Details:  Wendler Bench Press + Conditioning (Overhead squat or squat variation + pull-ups)

 

 

 

Wednesday, July 18th, 2018


Announcements & Upcoming Events

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!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – Sunday, July 29th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week’s Preview: Week 2/4
Friday: Wendler Bench + GPP

A.
3 Rounds: Movement Prep; Spend 1 minute at each station
Plank with Banded Row
Single Leg RDL with Medball Reach

B.
Wendler: Week 2, 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 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”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 90% X Max Reps, Unbroken
(Goal for Week 2: 5 reps or more)

*All sets today are in preparation for your max effort set.

**Record weight and total number of reps achieved for today’s max effort set!

C.
For time: (15 minute cap)
Run 400 meters
21 X Thrusters
21 X Russian KB Swings 70/55lbs
Run 400 meters
15 X Thrusters
15 X Russian KB Swings 70/55lbs
Run 400 meters
9 X Thrusters
9 X Russian KB Swings 70/55lbs
*RX Barbell Weight: 95/65lbs. Use no more than 35% of C&J or 45% of Pushpress
-Option to sub 500/350 meter row for run

Murph Day 2018

Tuesday, July 17th, 2018

Today’s Specialty Classes

“Mobility” @ Lakeview with Coach Ben W., 6:00-6:30pm. July Focus: Hips & Pelvis. Hips holding you back? Come learn the path to a better squat and fix your hips, lower back, and improve your Hip-Knee-Ankle stability.


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – Sunday, July 29th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week’s Preview: Week 2/4
Wednesday: Wendler SDL + Run Wod
Friday: Wendler Bench + GPP

A. 
3 Rounds: 1 minute on/ 1 minute off/ 2 minute rest at the end of each round!

  1. Rowing X max calories
  2. Handstand Pushups or Pushups X max reps
  3. Assault Bike X max calories
  4. Alternating Single leg Cross Toes to Bar or Walking V-ups
  5. DB Box Step Overs 20/16″
  6. Sandbag over the shoulder 

Rest 2 minutes

The last Murph mile can be fun. Just ask Veronica… 🙂

Monday, July 16th, 2018

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – Sunday, July 29th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week’s Preview: Week 2/4
Tuesday: Long Metcon
Wednesday: Wendler SDL + Run Wod
Friday: Wendler Bench + GPP

A.
Wendler: Week 2, Back Squat: 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 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”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 90% X Max Reps, Unbroken
(Goal for week 2: 5 reps or more)

*All sets today are in preparation for your max effort set.

**Record weight and total number of reps achieved for today’s max effort set!

B.
12 Minute Amrap
5 X Hang Power Clean
10 X Bar over Burpees
50 X Double Unders
-sub 50 singles or 50 seconds of double attempts
Rest 1 minute

*Rx Barbell weight: No more than 50% of C&J

*Recording total rounds and reps completed in Amrap

Murph Day 2018

 

Sunday, July 15th, 2018

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – July 29th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


Lakeview Training:
9a to 12p – Open Gym
9a – SLR (Simulated Long Row)
10a – Kettlebells

KB Programming:

Part 1 – Anti-Fragile Training x10 min.
Turkish Get Up x2 (each side) + KB Around the Worlds x8 (each direction)
Note: the KB around the world was one of the first moves ever used in a Defined KB focuse class. #history

Part 2 – Sub-Max Strength Conditioning x10 rounds (EMOTM / every minute on the minute)
Note: one KB in each had for a set of 12 Russian KB Swings then fill the rest of the minute with wall climbs.

Part 3 – Metcon Mess Ya Heartrate Up | 4 Rounds for time of:
KB Clean x5 (each side)
Burpee x7
Box Jump w/ step down x9

 

Saturday, July 14th, 2018

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – July 29th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


Lakeview Schedule:
8a – Def Con
9a – Strength Cafe
10a – Team Style Workout
11a – Team Style Workout
12p – Olympic Lifting

Team Programming.

Workout #1 – Build to a heavy set of:
Deadlift x5
Hang Power Clean x4
Push Press x3

Workout #2 – 8 Rounds of:
Lunge Steps x10
Double KB/DB Thrusters x8
Pull Ups x6

Workout #3 – complete the following:
Assault Bike Calories x200 or 250

Strength Cafe Programming: 

Part 1 – Front Squat 12 – 15 sets of 2 @ 70 – 75% (pause the first rep)

Part 2 – Front Squat or Back Squat 12 – 15 sets of 2 @ 70 – 75% (pause the first rep)

Work Capacity & Tissue Tolerance Training – 4 or 5 rounds of:
Farmer Carry
DB/KB Strict Press x10
V-Ups x10