Monday, December 3rd, 2018 Testing week at Defined!

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A class inspired by the sport of Strongman; including awkward object lifting, conjugate training, and sprint work. This class replaces the 8pm WOD class.


Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Tuesday: Front Squat or Overhead Squat
Wednesday: “Defined Physical Fitness Test”
Friday: Bench Press + “Fran”

A.
Athlete’s Choice-

“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!

OR

“The Bull”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Snatch
Overhead Squat
Snatch Grip Pushpress
Snatch Balance
Snatch Grip Pushpress

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!

B.
CrossFit Benchmark WOD: “Annie”
For time: (10 minute cap)
50-40-30-20-10
Double Unders or Single Unders
Abmat Situps

OR (if you are proficient with your doubles and can go unbroken for most of your sets, try Big Annie)

“Big Annie”
For time: (10 minute cap)
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situps


Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 10 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

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. Click 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 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Friday, November 29th, 2018 Testing week at Defined!

 

Superhero stance or just reading the whiteboard? 🙂

Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Monday our 2nd week of testing will begin!

A.
Sumo Deadlift or Conventional Deadlift: Athlete’s Choice!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes or 20 minutes building to a heavy 3 or 1 for the day!

*If you have been put on risers in the past, please use them for today’s heavy effort!

Some notes: The Sumo Deadlift will allow you to lift heavier weights but also is a more technical lift than Conventional Deadlift and will take some time getting used to. If you have limited hamstring mobility and/or lower back issues, choosing the SDL will help shorten the lifting distance and keep undue strain off the lower lumber.  Trying both in your training is essential. Ask yourself; which movement feels more athletic?

B. 
Tabata: 20 seconds On/ 10 seconds OFF X 8 Rounds @ each station
Russian KB Swings
-Choose a heavy weight that allows you to go unbroken every round
Double Unders or Fast Singles
Abmats


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, December 1st, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

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. Click 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 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Wednesday, November 21st, 2018

Week 4/4, Testing week starting 11/26-12/9

Schedule Changes:
Wednesday: No 7pm and 8pm class
Thursday: Closed for the Holidays
Friday: 9am, Noon and 5pm wods ONLY

A.
Clean Complex: (3+1)
-Halting Clean Hi-Pull + Hang Clean
-Halt for 2 seconds above knee for each Clean Hi-pull, reset for each rep!
-Take 12 minutes, building to a moderately heavy working weight.
-If you know your 1rm C&J, 75-80% is a great goal!

B.
6 Rounds: 2 Minutes ON/ 1 Minute OFF
Hang Power Clean X 3 reps @ 75-80% of 1rm C&J
Lateral Bar hops X 30 reps
Abmats X 15 reps

Finish rest of each round with max reps: Kneeling Slamballs 40/30lbs

*Recording total number of slamballs completed over 6 rounds!

Coach Danny focused AF


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!

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.

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.

Tuesday, October 9th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. October Focus: Focusing on  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. Learn how to squat comfortably and heavy!


Announcements & Upcoming Events

Yoga Recovery Class – This Sunday, October 14th @ 11am with guest Yoga teacher and Defined athlete, Stephanie V.  Bring your own mat if you have one. Friends and family of our members drop in for free.

BYO-BAE (before anyone else) – Friday, October 19th w/ Coach Allyn & Danny. Ever wonder what BAE does at Defined? Don’t sweat (or do!) because CrossFit Defined is hosting your next date night. You and your favorite human are invited to BYO-BAE: a FREE, all-levels partner workout + social. Here’s what you need to tell BAE…

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, October 21st – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Only 4 spots left!!)

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 program. Click here! 

“Goosebumps” – new article, click here to read more.


Week’s Preview: Week 3/4
Wednesday: 2 Position OLY + RDLs
Friday: Long wod

A. 
G.P.P.: 3 Rounds; 1 minute on/ 20 seconds off

B.
Speed Bench with Pacing
-Pace: 3 seconds down, 1 second pause 1″ above chest, explode up, repeat!
-Sets of 3 with pace + 2 reps without pace
-6 Sets X 2 minutes (12 minutes)

C.
10 minute Amrap
5/3 X Strict Pullups
10 X Pushups
15 X Abmats

 

Monday, September 10th, 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!

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

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Week’s Preview: Week 4/4
Tuesday: 3 Position Clean or Snatch
Wednesday: FS or OHS complex + 200 Meter Sprint/Squat Intervals
Friday: Handstand Kickup skill practice

A.

Back Squat with pace:  (1 + 1/4) X 3 reps
-Take 15 minutes, building to heavy 3
-Compare to week 2 on this cycle
B.
15 Minute Amrap
50 X Single Arm Snatch 55/35lbs
40 X Abmats
30 X Row for calories
20 X Knees to Elbows
10 X Squat Clean Over the Shoulder with Slamball 40/30lbs

 

Tuesday, August 21st, 2018

Today’s Specialty Classes

“Mobility” Class with Coach Ben W., 6:00-6:30pm. August Focus: Upper back (T-Spine) + Shoulders! Free yourself from shoulder pain and improve your front rack and overhead positions! If you find yourself sitting more than 4 hours per day this month’s mobility focus is for you!


Announcements & Upcoming Events

Beach Workout Montrose Beach – this Saturday at 9:30a. Meet at The Dock Bar & Grill at about 9:15a. Everyone is welcome, no swimming skills necessary. Bring a towel, a buddy, maybe some SPF and a sugar-free refreshment. Further details 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!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, August 19th – 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 @ Noon)

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


New Cycle starts this week!
Week’s Preview-
Wednesday: Partner WOD + Running
Friday: Back Squat

A.
3 Position Clean or Snatch: Athlete’s Choice!

-(1+1+1) touch and go
-Hi-hang + Hang + Ground
-Take 15 minutes building to a heavy for the day!
-Scale to Power position if needed.

B.
For time: (15-minute cap)
50-40-30-20-10
Russian KB Swing 70/55lbs
Abmats
Double Unders

 

Packed house in our Weightlifting technique class on Thursday night. Beginners are always welcome!