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.

Tuesday, June 5th, 2018

Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Ben W., New class time 6:00-6:30pm. June Focus: Fix your front rack and shoulders. Poor flexibility in the front rack is one of the top complaints from athletes. Don’t let the desk life limit your lifts.


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, June 16th from 11am-Noon.  Register Here!

Next Lakeview Onramp: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, June 17th

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Conjugate Defined: Session #2 starting Tuesday, June 5th. Sign up and details here.


New Cycle starts this week. Week 1/4

Week’s Preview-
Wednesday: Strict Chinups + Running Team WOD

A.
OLY Complex: Athlete’s Choice

Power Clean + Hang Power Clean: (1+2)
OR
Power Snatch + Hang Power Snatch: (1+2)

-Working on speed under the bar and power in your 1st and 2nd pull!
-Take 10 minutes building to a moderate to heavy working weight

B.
5 Sets: Every 2 minutes;
Complete the complex above at your chosen working weight
*Follow each set with a submax unbroken set of Perfect Pushups
-Rep range: 6-12 reps executed perfectly with pace: (1.1.x.1)
-Rest remaining time of each round!

C.
For time: (10 minute cap)
“Annie”
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)

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

*Compare results to our last testing week on 4/18

“Working OUT V”

Wednesday, April 18th, 2018 Testing Week!

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara., 6-6:30pm. (CANCELLED THIS WEEK.) April Focus:Focusing on Shoulders, Biceps, Wrist & Elbows. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance in the gym and keep you pain free outside of the gym! Better dips, Better pulls and pain free shoulder, wrists, forearms and elbows.


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, April 21st from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


First “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we will be testing 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 check in with your current conditioning and/or strength level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

Week’s Preview
Friday: DL/SDL 1rm test + “Jackie”

A.
G.P.P.: 3 Rounds: 1 minute On/ 15 second transition
Seated Scapular Wall Slides
Turkish Getups X 1 each side
-move slow enough to make each rep 30 seconds long, 15 seconds up, 15 seconds down!

B.
Bench Press
-Take 18 minutes building to a heavy 5, 3 or 1 rep max!
-Suggested rep scheme: 10-7-5-5-3-3-2-2-1-1-1-1
*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility:
-Floor Press: Using the same intervals and rep scheme as the bench press

Optional Sub Station: Ring Rows with pace: Perform a sub max set of ring rows with pace
Pace: (1.1.2.1) 1 second pull, 1 second at the top, 2 seconds controlled down, 1 second at the bottom
*choose a body angle that is challenging but also allows you to maintain pace and position!

C.
For time: (10 minute cap)
“Annie”
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 the Fat version below)

For time:
“Fat Annie”
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situps
*10 minute time cap

 

Tuesday, October 17th, 2017


SPECIALTY CLASSES TODAY:

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm. Focusing on Barbell Athletes- ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your forearms and elbows. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong arms.


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on a deload/transition week. Next cycle starts on 10/23!

Ed Coan Strength Seminar – Saturday, October 21st from 12:30p to 5:30p.  Details and registration here. Limited to 25 people.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Details and registration here!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
10 minute Quality Amrap
Single Leg RDL with medball reach X 5 each side
-Only add Medball if you  can perform 5 on each side without losing balance
Hollow Scap Shrugs X 15 reps
Handstand Hold X 1 minute

B.
Bench Press: Speed Priority, Sets of 3
12 sets total, every 90 seconds (18 minutes)
-Take 6 sets building in weight each round to a working set
-Pause for 3 seconds 1″ above chest for the last rep only!
-Take 6 sets @ working weight X 3 reps with pause on last rep!
*As an active rest: Follow each set with 30 seconds X  Supine  PVC pass throughs

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmat Situps
*sub doubles for singles x 2
(100-80-60-40-20)

OR (if you are proficient with your doubles and can go unbroken for most of your sets, try the Fat version below)

For time: “Fat Annie”
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situps
*10 minute time cap

Last completed on 7.31.17. Compare scores to your last attempt!

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

Midline: Posterior
3 Rounds x 1:30 min on / 1 min off
Sandbag Bearhug, as heavy as possible

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Throwback to the Koolaid era @ CFD!

Monday, July 31st, 2017

Updates & Upcoming Events

Today is the start of our 2 week testing phase. More details to come!

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
Lincoln Square:
 Starting Monday, July 31st


TODAY’S WOD

A.
“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following:

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 7 cycles are completed
-Must add weight each round
-Rest the remaining time of each round
-(20 minute clock)
*Recording heaviest Cycle completed!

B.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmats

*sub doubles for singles x 2
(100-80-60-40-20)

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

For time: “Fat Annie”
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situp
*10 minute time cap

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

This week’s grind work will  help you assess and address common mobility issues!
Part 1:
Ankle Dorsiflexion Test 
-Test and Retest!

Mobility: 3 Parts
1. Banded distraction
2. Foam roll calf smash
3. Wall lean – long

**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!**

Murph 2017

Monday, June 19th, 2017


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle!

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent.

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration 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, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Power Clean + Front Squat + Jerk: (1+1+1)
-Build to a heavy complex for the day
-Building in weight X 15 minutes

B.
Every Minute on the Minute X 9 Rounds
-Using 75/80% of today’s heavy complex

*Add 5-10lbs from last attempt
Min 1: Power Clean + Front Squat + Jerk: 1+1+1
Min 2: 2+2+2
Min 3: 3+3+3
Min 4: 1+1+1
Min 5: 2+2+2
Min 6: 3+3+3
Min 7: 1+1+1
Min 8: 2+2+2
Min 9: 3+3+3
*Rest/recover remaining time of each minute. Use a weight that allows you to complete all rounds!

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmats

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

1-3 Rounds; not for time
SandBag Bear Hug X Accumulate 3 minutes
*Pick the heaviest sandbag you can hold for 3 minutes unbroken!
Rest as needed after each set

**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!**

Subtle reppin” #cfdstrong #reppinpins

Monday, December 12th, 2016

Week 3/4

Spotlight Athletes: 2 inspirational Master’s Athletes. Read their stories here! Alberto and Cathy

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

Free “Intro to CrossFit Class” today for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Sunday, January 8th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Performance/Competition:
Wendler Week 3 Deadlift OR Sumo Deadlift, (Cycle 3): Take 12 minutes
When working with a Wendler progression you base your percentages from what is called a “working 1RM”. You can find this number by simply 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”.

**If you completed the last Wendler DL we did in our last cycle, add 10lbs to your current 1rm or use your new DL 1rm from our most recent testing week!

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+ x 95% (plus set)
*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

B. 
Performance/Competition:
3 Rounds; not for time;
Double KB Walking Lunge X 25 steps
-front rack or farmer’s carry
Strict Toes to Bar X 10-12 reps
-scale to strict tuck ups or rollouts
Weighted Plank X 1 minute
-scale to no weight
Rest as needed after each round

C.
Performance:
For time: “Annie”
50-40-30-20-10
Double Unders
Abmats
*10 minute time cap
**Compare times to last attempt on 8.31.16

Competition:
For time: “Fat Annie”
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situp
*10 minute time cap
**Compare times to last attempt on 8.31.16

 

Congrats to our 2 CFD teams that competed at the Galt Games this past weekend!

Congrats to our 2 CFD teams that competed at the Galt Games this past weekend!

 &

A big shoutout to CFD athlete Stephen for placing 2nd in the Rx division at the Galt Games.

A big shoutout to CFD athlete Stephen for placing 2nd in the Rx division at the Galt Games this past weekend.