Saturday, August 12th, 2017

Updates & Upcoming Events

Beach WOD with Coach Cara, Alex and Rachel: This Saturday, 930am at Montrose Beach. Weather dependent! Please check website for updates but at this point the weather looks wonderful!  All friends and family of CFD are welcome free of charge!  No experience needed!  Bring your swim trunks, water and SPF 100!  More details here if you need them.

“EZ” Elijah Muhammad Weightlifting and Squatting workshop: This Sunday at CFD Lincoln Square, from Noon-4pm. We will be his first stop on his “Road from the CrossFit Games Tour” Registration open to the public! Taking up to 20 athletes. Registration here! 

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 Thursday, August 10th (still time to sign up)
Lincoln Square:
 Starting Monday, August 21st


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
9:30a – Beach WOD (at Montrose Beach)
10a – Team WOD
11a – Team WOD
12:00p – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
9:30a – Beach WOD (at Montrose Beach)
10a – Team WOD
11a – Olympic Lifting

Team WOD Programming:

4 Rounds of Accessory work:
DB Overhead Tricep Extension x12
Barbell Good Morning to Squat  x6

Teams of two – “Partner Pyramid Day Version IV”

For time (30 Min Time Cap)

500 meter row (split up any way you like between the two athletes)

Heavy KB High Pull 70/55: 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

Push Press: 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

Front or Back Squat: 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

Weighted Ab Mats (10/6): 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

Slam Balls: 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

Wall Balls: 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

This is a simple chipper. After the row (500m total, split up any way you like), both athletes start with the High Pulls and need to complete all of the reps before moving on. Its a “I go, you go” rep scheme. If David and Mark are teammates, Mark does 1 rep, David does 1 rep, then Mark does 2 reps, then David does 2 reps and so on.

Strength Bias Programming:

Part 1 – Paused Back Squat – 2 sets of 3 with a 2 sec pause.
** BS weight should be around 75 – 80% of you 1RM

Part 2 – Back Squat Drop Set – 1 1/4 Squats x8 – 10 for 2 sets @ 50% of you Paused BS weight.
** No pause during the drop set reps.

Part 3 – Paused Bench Press – 2 sets of 3 with a 2 sec pause.
** BS weight should be around 75 – 80% of you 1RM

Part 4 – Bench Press Drop Set – Max Reps x 2 sets @ 70% of your Paused Bench Press weight.
** No pause during the drops sets.

SWOD – 4 Rounds of Banded Triceps x30 + Push Ups x15 (6 Min cap)

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