Monday, December 4th, 2017

Announcements & Upcoming Events

Boozy Bingo Charity for Puerto Rico – Saturday, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


New Cycle Starts today!  Programming details and writeup coming soon!

A.
Back Squat or Overhead Squat: Athlete’s Choice!
-8 Sets X 2 Minutes building in weight each round
-Heavy 3 with a 1 second pause in bottom position of each rep
*Recording heavy 3 from the day!

B.
5 Rounds: 30 on/ 30 off
Skill session: Double Unders
Perform max reps Double Unders X 5 Rounds

Focus: Practicing timing for stringing together multiple reps of doubles!
*If you dont have Double Unders, sub single unders or single unders with high knees working on timing and stamina for future double under work.

C.
Death By: E.M.O.T.M. X 10 Rounds
Every Minute on the Minute, perform the following;
Thruster 95/65lbs 
Bar Over Burpees
With an increasing rep scheme every round: 1,1, 2,2, 3,3, 4,4, etc…
Once you get to a round you fail to complete; start working your way back down the ladder to a number you can maintain for the remainder of each round.

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

Core Conditioning: 1 Round, minimal rest between each station
Weighted Plank X max
Abmats X 40
Russian Twist X 30
Reverse Crunch X 20
Weighted Plank X max

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

Back to training. Testing week is over. Starting a new cycle for the month of December.

Tuesday, November 14th, 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 Runner’s Mobility with an emphasis on healing knee pain and recovering the IT Band.  Free your legs for more power and recover smarter from high rep endurance cycles.

Announcements & Upcoming Events

Thankslifting In-House Powerlifting Meet – Saturday, November 18th @ CFD Lakeview – come support all your teammates this Saturday from 10a – 2p during the In-House Powerlifting meet. The mimosa tent will be fully stocked, the Ipsento Coffee Cart will be loaded up with caffeine and KettleBell Kitchen will be keeping everyone’s belly full. Event details here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Sunday, Dec. 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

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

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


Week 4/4 on this current cycle. Next week is the start of our 2-week testing phase.  Training cycle details, click here.

TODAY’S WOD

A.
Front Squat: Find heavy 3 with pace
-Pace: 3 seconds down, 1 second in bottom, explode up, 1 second at top
-Building in weight to heavy 3 for the day
-Take 8-10 sets over 16 minutes
-Compare heavy set to last 3 weeks on this cycle!

B.
For time: (7 minute cap)
21 X Bar over burpees
21 X Power Cleans
21 X Bar over burpees

*Barbell RX: 135/95lbs,  Weight should not exceed 50% of C&J 1rm.
-Barbell weight should feel light and you should be able to string together at least 5 reps at a time!

C.
Partner Russian Twists with medball
5 Rounds: 30 on/ 30 off

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

Run, Row or Bike Conditioning:
7 Rounds:
40 seconds ON/ 80 seconds OFF

*Repeat from Week 2 on this cycle.

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

photo by: Hannah Spinelli

Tuesday, November 7th, 2017


SPECIALTY CLASSES TODAY

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

“Mobility” @ Lakeview with Coach Noal, 6-6:30pm. Focusing on a full body warmup for the barbell athlete. Starting from the ground up; we will have something for the ankles, knees, hips, glutes and shoulders. Learn an effective routine that will get the body ready for heavy loads in the  Squat, Deadlift, Snatch, Clean and any press variation!


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 3/4 on this current cycle. Training cycle details, click here.

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

Lakeview: Starting Tuesday, November 7th (& last onramp of the year, 12/5)
Lincoln Square: Starting Monday, November 6th (& last onramp of the year, 12/4)


TODAY’S WOD

A.
G.P.P.: 3 Rounds; 90 seconds ON/ 30 seconds OFF
1/2 Kneeling Inline Pallof Press X 45 seconds each side
Sandbag Bear Hug + Carry X 90 seconds
Weighted BB Step ups X 45 seconds each side
-start with no weight to understand how to isolate the load the top leg then add a barbell for resistance!

B.
18 minute Team Amrap: Teams of 2
Station 1: Row 400 meters
Station 2: Amrap of the following;
10 X Toes to Bar
15 X Pushpress 75/55lbs
10 X Bar over burpees
15 X Back Rack Reverse Lunge 75/55lbs
10 X Box Jumps 24/20″

*Score is total rounds and reps completed as a team on Station 2!

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

Handstand Pushup Test
*Max Reps unbroken Handstand Pushups X 1 set
-Handstand negatives, kipping, strict, partial range, etc… Choose an option that allows you to put in some good work!
-Set ends when you come of the wall!
-Record total number of reps and compare to week 1 total!

*Repeat from Week 1 on this cycle.

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

Bart reppin’ CFD in Hungary! #hoozah

Friday, November 3rd, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on week 2/4 on this current cycle.  Current training cycle details, click here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet:  12/2. SOLD OUT! Email: Noal@crossfitdefined.com if you want to be put on the waiting list!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, November 4th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

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

Lakeview: Starting Tuesday, November 7th (& last onramp of the year, 12/5)
Lincoln Square: Starting Monday, November 6th (& last onramp of the year, 12/4)


TODAY’S WOD

A.
Front Squat: Find heavy 3 with pace
-Pace: 3 seconds down, 1 second in bottom, explode up, 1 second at top
-Building in weight to heavy 3 for the day
-Take 8-10 sets over 16 minutes

B.
15 Minute Amrap
Row 500/400 meters
then…
2 Rounds of the following;
5 X Pullups or CTB Pullups
10 X Pushups
15 X Deadlifts 135/95lbs
Rest 1 minute

*Recording total rounds and reps completed!
*RX Barbell weight should not exceed 50% of C&J or 35% of Deadlift

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

E.M.O.T.M: X 10 rounds
Max reps Handstand pushups X 30 seconds
Rest remaining of each minute
*Record total reps completed!
-Scale to handstand hold, handstand negatives, wall climbs, etc.. Choose something you can do for 30 seconds each round.

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

Wang and Coach Cara killing the PoundPad game!

Wednesday, November 1st, 2017


SPECIALTY CLASSES TODAY

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm.  Focus will be on Thoracic Spine, neck, traps and shoulders. Having proper mobility and stability in your shoulders and middle back will get you over the plateau and bulletproof your shoulders.


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on week 2/4 on this current cycle.  Current training cycle details, click here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet:  12/2. SOLD OUT! Email: Noal@crossfitdefined.com if you want to be put on the waiting list!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, November 4th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

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

Lakeview: Starting Tuesday, November 7th (& last onramp of the year, 12/5)
Lincoln Square: Starting Monday, November 6th (& last onramp of the year, 12/4)


TODAY’S WOD

A.
G.P.P.: 3 Rounds; 1 minute ON/ 30 seconds OFF
Prone Snow Angels
Deathmarch with Double KB/DB
Support Holds with Shrugs on box, rings or dip bars

B.
20 Minute Team Amrap: Teams of 2
*Only 1 partner working at a time, share work as needed!
Complete the following;
20 X Pushpress 115/75lbs
20 X Box Jumps 24/20″
20 X Bar over burpees
30 X Pushpress 95/65lbs
30 X Box Jumps 24/20″
30 X Bar over burpees
40 X Pushpress 75/55lbs
40 X Box Jumps 24/20″
40 X Bar over burpees
50 X Pushpress 45/35lbs
*Finish rest of time with Max Calorie Row!

Score is total calories completed on the rower!

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

Accumulate a 4 minute SandBag bear Hug, AHAP!

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

Lincoln Square does Halloween!

Monday, August 14th, 2017


UPDATES & UPCOMING EVENTS

Next training cycle starts today. It will run for 4 weeks ending on 9/10/17. Details on cycle focus coming soon!

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 1oth.
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
Front Squat + Jerk: (1+1)
-Take 6 sets, building in weight, every 90 seconds
-Build to 70% of C&J 1rm

B.
Working Sets X 4: every 3 minutes;
Front Squat + Jerk: (2+2) @ 70% of C&J
*Follow each set with:
Box or Dip Support Holds X 45 seconds
rest remaining time of each round

C. 
For time: (12 cap)
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift HighPull
Pushpress
Bar Over Burpees

*Competition RX: 95/65lbs
-Choose a barbell weight that you can go unbroken for at least 10 reps on both movements in a row with no rest when fresh

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

Run Conditioning:

3 Sets: (3 X 90 second run/ 30 second rest)
Rest 1 minute between sets

**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!**