Monday, March 13th, 2017 CrossFit Open Week 4/5

Today is the start of our 3rd cycle. This cycle will run for 4 weeks. Immediately following; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell lifts as well as a handful of baseline WODS from CF HQ. Our Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

CrossFit Open 17.3! All registered athletes have until Monday 5pm pacific time to submit their scores!

Whole 30 and Macro Challenge: Start of Week 4!

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!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th 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!

Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd


A.
Shoulder Press + Push Press: (1+3)
-Take 10 minutes, build to a heavy for the day

B.
Push Press + Push Jerk: (1+3)
-Take 8 minutes, build to a heavy for the day

C.
6 Minute Amrap X 2 Rounds
Overhead Barbell Lunge  X 10 steps (alternating)
-Barbell weight should not exceed 55% of strict press 1rm
-Scale to Front rack or backrack
Bar over burpees X 8
Overhead Barbell Lunge X 10 steps
Toes to Bar X 8
Rest 2 minutes

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

3 Rounds:
:15 second “L” Hang
:30 second Hollow Hold
:60 second Plank
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!**

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CFD Lincoln Square

 

 

Wednesday, March 1st, 2017 CrossFit Open Week 2/5

Week 4/4

Whole 30 and Macro Challenge: Week 2!

CrossFit Open 17.2 Team Throwdown: @ CFD Lincoln Square, this Sunday 12-2pm!  Spectators, friends and family are all welcome to come cheer everyone on!

“Recovery Yoga” with Coach Rachel, 10:30-11:30am, this Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus:Hammer those Hamstrings: Restore movement and eliminate soreness in your posterior chain- Lower back, glutes and hamstrings! We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th 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!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


A.
Back Squat
-Take 10 minutes, building to working weight @ 65%+ of 1rm
-Add 5-10lbs from last week’s working weight (week 4/4)
-Maintain the same amount of reps for each working set from week 1!

B.
3 Working Sets: (Every 4 minutes)
Back Squat @ 65%+ X 6-10 reps
Toes to Bar X 15 reps
Row X 15 Cal
Plank, any style X 1 minute
*Rest remaining time of each round!

C.
10 Minute Amrap: Teams of 2
Only 1 partner working at a time
Complete as a team 1000/750 meter Row, alternating as needed
then…
in remaining time complete an Amrap of the following;
Thrusters X 3
Sumo Deadlift Highpull X 4
Bar over burpees X 5
*Switch every round with your partner!
-Barbell weight should not exceed:
35% of your C&J
45% of your PP and/or
55% of your SP

*Recording total rounds and reps completed as a team!

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

3 Rounds; not for time:
20 X Weighted Plate Crunches
20 X Weighted Good Mornings or Back Extensions on GHD
Rest as needed after each round

**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!**

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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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