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, July 7th, 2017


UPDATES & UPCOMING EVENTS

New cycle starts this week! Powerlifting focused, Wendler: Sumo DL, Bench and Back Squat! More details to come.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. Saturday, July 15th @ LV. Details and registration here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th 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, July 6th
Lincoln Square:
 Starting Monday, July 31st


TODAY’S WOD

A.
G.P.P.: 10 minute Quality Amrap
Handstand Negatives to tripod on wall: 5 reps with 5 second descents
-scale to Handstand negatives to tripod on floor
BB Good Mornings X 20 reps
-scale to RDL with Barbell X 20 reps
High + Low KB Carry X 1 minute (switch hi position halfway in)
-scale to front rack if needed

B.
Wendler Week 1 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: 5×65%, 5×75%, 5+x85% (plus set)
*All sets today are in preparation for your max effort “plus set”.

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

Understanding the 5/3/1 Wendler Approach! 

C.
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists 25/15lbs
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Toes to Bar or Vups
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank, any style
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Toes to Bar or Vups
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest

*Recording total laps completed. 1 lap = 50 feet

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 as well as check in with the coach on duty before starting!**

“Working OUT IV”