Monday, February 13th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 10 days!  Register with the CrossFit Defined team HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. Register HERE.

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

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th

Whole30 Nutrition Workshop – Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

Manage Your Macros Nutrition Workshop – Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p


A.
Back Squat
-Take 8 minutes, building to working weight @ 65%+ of 1rm
-Add 5-10lbs from last week’s working weight
-Maintain the same amount of reps for each working set from week 1!

B.
3 Working Sets:
Back Squat @ 65%+ X 6-10 reps
Kipping Handstand Pushups X sub max set
(Aim for 1/2 the number of reps of a max effort unbroken set)
Single Arm Bent Over Row X 6-10 reps each side (AHAP)
Rest as needed after each set

C.
8 Minute Amrap
Ascending Ladder: 3,3,6,6,9,9,etc…
Power Clean and Jerk
-using no more than 50% of 1rm
-Competition RX: 135/95lbs
Bar over Burpees

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

3 Rounds:not for time;
Banded Face Pulls X 20
Bent Over Plate Raise: Y,T,W X 10 each
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!**

Another great packed OLY class at CFD!

Another great packed OLY class at CFD!

Monday, February 6th, 2017

New Cycle Starts today!

The 2017 CrossFit Open Starts in 18 days!  Register with the CrossFit Defined team HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. Register HERE.

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

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


A.
Clean & Jerk: Athlete’s Choice!
Option 1:
-Take 16 minutes to build up to a heavy C&J for the day
Option 2:
-Take 10 minutes to build to working weight at 80%
Wave 1:
Min 1: 80% X 1
Min 2: 85% X 1
Min 3: 90% X 1
Wave 2:
Min 4: 80% X 1
Min 5: 85% X 1
Min 6: 90% X 1

B.
3 Minute Amrap
21 X Deadlifts
-using no more than 55% of 1rm
21 X Bar over burpees
*Fill Rest of Amrap with Max reps calories on Rower
Rest 3 Minutes
3 Minutes Amrap
15 X Deadlifts
-using no more than 55% of 1rm
15 X Bar over burpees
*Fill Rest of Amrap with Max reps calories on Rower
Rest 3 Minutes
3 Minutes Amrap
9 X Deadlifts
-using no more than 55% of 1rm
9 X Bar over burpees
*Fill Rest of Amrap with Max reps calories on Rower

**WOD Score is total calories completed on the Rower!

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

E.M.O.T.M: X 5 Rounds (10 minutes)
(every minute on the minute)
Odd Minutes: 30-50 X Double unders
-Sub with 45 seconds of single unders or Doubles practice
Even Minutes: 6-12 X Kipping HSPUS
-Sub with 45 seconds of HSPU negatives, Dips or pushups

**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!**

Throwback to last year's in house Power Lifting Meet!

Throwback to last year’s in house Power Lifting Meet!

Tuesday, December 27th, 2016

This is a scheduled deload/transition week. Next cycle starts on Tuesday, Jan. 3rd. 2017!

Holiday Schedule! 

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

Lakeview: “Mobility” with Coach Cara, 6-6:30pm. Focus: Neck, traps and shoulders. Learn the importance of having proper mobility in your middle back and how good stability in your shoulders and middle traps is crucial to staying pain free and moving forward in your strength training. Learn techniques to combat poor overhead position, neck tweaks, and tension headaches.

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:
Pushpress + Jerk
(1+2) X building to a heavy for the day
-Take 15 minutes

Competition:
Snatch Balance + OHS
(2+1) X building to a heavy for the day
-Take 15 minutes

B.
Performance/Competition:
For time:
21-15-9
Row for Calories
Thruster 95/65lbs (CFD Master’s 40+: 75/55lbs)
Box Jumps 24/20″
Sumo Deadlift Highpull
Bar over burpees
Rest 1 Minute after each round
*20 Minute cap
 

how I feel after the Holidays...

how I feel after the Holidays…

 

 

 

Friday, December 9th, 2016

Week 2/4

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

Lincoln Square “Recovery Yoga” with Coach Rachel: This Sunday, 10:30am. All members are welcome. Bring a mat or towel! Friends and family of members are welcome free of charge!

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Options for both locations.  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 session!
Lakeview: Starting this Tuesday, Dec. 6th (still time to join)
Lincoln Square: Starting Saturday, January 7th, 2017 (1st onramp of the New Year!)

A.
Performance/Competition:
BackSquat: Triples with pause
-8 Sets X 2 Minutes
-Each rep terminates with a 1 second iso-metric pause in the bottom position
*Recording heavy 3 from the day!

B.
Performance/Competition:
3 Rounds: Every 3 minutes
Banded or Barbell Good Mornings X 20 reps
-add weight if needed
Double Unders or DU Practice X 1 minute
Rest remaining time of each round

C.
Performance/Competition:
Death By: E.M.O.T.M. X 10 Rounds
Every Minute on the Minute, perform the following;
Thruster 95/65lbs (CFD Master’s 40+ 75/55lbs)
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.

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Monday, November 28th, 2016

Week 1/4 New cycle!

“Lift-Mas”: Our In-House Weight Lifting Competition: This Saturday at Lincoln Square from 10-3pm.  Save the date!  Please come to support 40 of your fellow CFD Lifters as they compete in the Snatch and Clean and Jerk! Mimosa table, vendors, donuts and more!

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

*** In House OLY Meet Competitors: Directly following class at 7pm, Coach Noal will be hosting a Q&A for any competitors for the In-House OLY meet.  Come with questions!

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner session!
Lakeview: Starting Tuesday, Dec. 6th
Lincoln Square: Starting Monday, Dec. 5th.

A.
Performance/Competition:
Front Squat-
-8 Sets X 90 seconds
-Build to a moderate to heavy set of 3 you can repeat for 3 sets

B.
Performance/Competition:
3 Rounds: Every 3 minutes complete the following;
Front Squat X 3 reps
(using heavy set from Part A)
Strict Pullups, any style grip X Max unbroken
(Use a band to get at least 8 reps)
Overhead Plate Situps X 15-20 reps
Rest remaining time in each round

C.
Performance/Competition:
3 Rounds; each for time
Row X 21 calories
Thrusters X 15 reps 95/65lbs (CFD Master’s 40+: 75/55lbs)
Bar over burpees X 9 reps
Rest 90 seconds
**15 Minute cap
*Recording time it takes to finish 3 rounds!

CFD athlete Ricky sportin' our fancy new Defined gear in Washington DC!  #Hoozah

CFD athlete Ricky sportin’ our fancy new Defined gear in Washington DC! #Hoozah

 

 

 

Wednesday, November 2nd, 2016

Week 3/4

Schedule Change: Wednesday, Today!  In light of the final game of the World Series, the 8pm is cancelled at both gyms. Go Cubs! 

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. Focus: Hips holding you back? Come un-do all the sitting and learn an effective warm-up to improve your hips and reduce lower back pain. This will be the only pre-workout you need on squat day. Come learn the path to a better squat and fix your hips.

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Starting Sunday, Nov. 6th. (Sold out) Next open onramp starts Dec. 6th
Lincoln Square: Starting Saturday, Nov. 5th. Still space available!

Friday Preview: Speed Squats!

A.  
Performance/Competition:
Wendler Week 3 Shoulder Press, Cycle 2: Take 10 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”.

**We are on cycle 2/3 of this Wendler Progression.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+x95% (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:
2 Minutes ON/ 2 Minutes OFF X 5 Rounds
Perform the following;
Power Clean and Power Jerk X 10 reps unbroken
-Using a barbell weight that you would perform “Grace” with.
-If 10 reps unbroken is too aggressive, option to scale to (5+5)
*Fill rest of each minute with bar over burpees
Score is total burpees over 5 Rounds!

**The goal of this workout is to be as efficient as possible with your bar path in cycling these reps.  Let speed come with practice, focus on your positions for today’s wod!

Barbell Cycling Tips and Tricks!

Competition:
2 Minutes ON/ 2 Minutes OFF X 5 Rounds
Perform the following;
Power Snatch X 10 reps unbroken
-Using a weight that you would perform “Isabel”with.
-If 10 reps unbroken is too aggressive, option to scale to (5+5)
*Fill rest of each minute with bar over burpees
Score is total burpees over 5 Rounds!

 

Our most recent graduating onramp at Lakeview!  If you see a new face, say hello! #cfdfitfam #cfdstrong

Our most recent graduating onramp at Lakeview! If you see a new face, say hello! #cfdfitfam #cfdstrong