Friday, December 7th, 2018 Last day of testing at Defined!

Our most recent onramp grads! Say hello to a new face when you are in the gym next!                    #morethanagym #fitfam #definedonramp #liftlocal

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.

Next Cycle starts on Monday December 10th.

A.
G.P.P.: Pressing Prep
2 Rounds; 1 minute On/ 20 seconds Off

  • Seated Z Press
    • Choosing a pair of light weight Dbs or BB, perform slow reps with priority on keeping torso completely upright
  • Renegade Row
    • Perform with single arm Db, alternating sides with each row
  • Table Top Rockers

B.
Bench Press
-Take 15 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 7-5-3-3-2-2-1-1-1-1
-Perform 1 set every 90 seconds X 10 Rounds

*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility have the option to perform the Floor Press: Using the same intervals and rep scheme as the bench press above!

C.
CrossFit Benchmark WOD: “Fran”
For time: (8 minute cap)
21-15-9 reps of:
Thrusters
Pullups

-Scale appropriately to finish wod in under time cap!
-Competition Rx: 95/65lbs.
-Barbell weight should not exceed 40-45% of Pushpress or 30-35% of C&J. Completing the set of 21s in 3 sets or less would be a great goal!


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 8 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, February 9th, 2016

Special Order your own CFD Swag.  Hoodies and Zipups available in lots of colors!  Order your Winter Gear Here!

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

Lakeview: “Mobility” with Coach Laura, 6-7pm.  Cancelled this week at Lakeview!  All LV athletes have the option to visit Coach Cara and her mobility class on Wednesday at Lincoln Square!

Stretch of the week: (see photo below) Coaches favorite to open up your pecs and clear up your overhead position – 2 Minutes per side. Test and Retest your  Overhead position and Front Rack Position.

2015-10-26 21.13.15

A.
Performance/Competition:
Bench Press: (3 rep + 5 Second Hold)
-8 sets building in weight each round
-90 second intervals

B.
Performance/Competition:
3 Rounds; not for time
Bench Press X 5 reps
-Using 80% of heavy Part A
-Pausing 1 second at the bottom of each rep
Performance:
Strict Pullups X 1 minute
(strict work, stay tight and focus on correct posture)
Competition:
Butterfly or Kipping Chest to Bar Pullups X 1 minute
(pick a technique you want to practice, and perform clusters of unbroken sustainable efforts)
Rest 1 minute after each round

C.
Performance:
6 Minute Amrap
Building rep scheme
2,2, 4,4, 6,6, 8,8, etc…
Single Arm Snatch 55/35lbs
Box jump overs  20″

Rest 2 minutes

6 Minute Amrap
Building rep scheme
2,2, 4,4, 6,6, 8,8, etc…
Wallballs 20/14lbs
Vups

Competition:
6 Minute Amrap
Building rep scheme
2,2, 4,4, 6,6, 8,8, etc…
Shoulder to Overhead 95/65lbs (CFD Master’s 40+ 75/55lbs)
Toes 2 Bar

Rest 2 minutes

6 Minute Amrap
Building rep scheme
2,2, 4,4, 6,6, 8,8, etc…
Deadlift 135/95lbs (CFD Master’s 40+ 95/65lbs)
Bar over burpees

Congratulations to Aparna and Raj for bringing in their first CFD Athlete! #Hoozah!

Congratulations to Aparna and Raj for bringing in their first CFD Athlete! #Hoozah!

Friday, December 4th, 2015

CFD 2nd Annual In House Olympic Lifting Meet: This Saturday, Lincoln Square 10-2pm.  Come support and cheer on 32 of your fellow athletes competing in the Snatch, Clean and Jerk.  Some of these athletes have been training all year for this. Mimosa Table and snacks! First lifter goes on stage at 10am! All friends and family are welcome!

Testing Week #3/3:  This week we will be testing the primary Power Lifts we have been focusing on these last few cycles. Whether you are a veteran with us or new to the program, consider this week a baseline test or “checkin” on some of your basic strengths and wods. Last week’s workouts: “Jackie”, “Turbo”, Hero “Wittman” and “Nate” are great examples of common named workouts in CrossFit that will help you periodically gauge your fitness improvement throughout the year. Use these wods as indicators of progress. Record your scores to compare to the last 2 testing weeks of 2015 and for the first of 2016.

Monday: Back Squat
Tuesday: Shoulder Press, Pushpress
Wednesday: Deadlift
Friday: Bench Press

STRETCH OF THE WEEK: Shoulders always tight and praying for Thoracic Mobility? Stretch of the week will help with lats, back front rack and shoulders: Spend 2 minutes with this stretch.
Video Demo!

A.
Performance/Competition:
Bench Press: 1RM Test.
-Suggested rep scheme: 7-5-5-3-2-2-1-1-1-1
-10 Sets X 90 seconds
*Beginners who are less than 3 months new to the program and any athlete that is still working on their shoulder mobility:
-Floor Press: 1RM Test.
*Same intervals and rep scheme.

B.
Performance/Competition:
Mobility X 5 Minutes
Banded  Hip Flexor Stretch
+
Barbell Calf Smash

C. 
Performance/Competition:
For time:
American KB Swings 55/35lbs X 100 reps
Run/Row X 1 Mile
*16 minute Cap
**Compare to last attempt on August 14th and April 24th.
***Bring your running shoes and some warm clothes for the run!

DO IT! SHOW UP TO THE 2ND ANNUAL OLY MEET AT CFD LINCOLN SQUARE THIS SATURDAY.  DO IT!

DO IT! SHOW UP TO THE OLY MEET AT CFD LINCOLN SQUARE THIS SATURDAY. DO IT!

Wednesday, June 17th, 2015

Week 3/4

Lincoln Square: “Mobility” with Coach Cara, 7-8pm. Focusing  on Hips and Ankles- The pelvis and trunk are your transmission of power from your legs to the bar. No matter how strong your legs become, if your trunk/pelvis can’t support the force, you’ll always fall short of your potential. Mobilize and reap the rewards.

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo:  Tight from all those push ups? Accumulate 2 minutes moving through internal and external rotation of your shoulders on your squat rack.
-Palms facing down, then switch to up
-The more mobile, the closer your grip can be
-Breath into your chest for more of a stretch

A.
Performance:
Bench Press: Week 3/4
-Take 6 sets building to 75%+ of 1RM BenchPress
-1 Set every 90 seconds, 10-7-5-5-3-2
then…
Working Sets X 4
Bench Press @ 75%+ X 5 reps
-Week 1: 75%, Week 2: 75% + 5-10lbs, Week 3: + 5-10lbs
-1 Set every 2 1/2 minutes
*Follow each set with Reverse Lunge to Stepup with KB X 5 each leg
Rest remaining time of each set.

Competition:
Strict Press + PushPress
-Take 6 Minutes building to 50%+ of 1rm Clean & Jerk
then…
Working Sets X 4
Strict Press + Pushpress X (3+3)
-Week 1: 50%, Week 2: 50% + 5-10lbs, Week 3: + 5-10lbs
-1 Set every 3 1/2 minutes
*Follow each set with Single Arm Bent over row with kb/db X 15 each arm + Handstand Hold X 45 seconds + 15 seconds of Shoulder shrugs
Rest remaining time of each set.

B.
Performance:
Tabata: 20 On/ 10 Off X 6 Rounds at each station with a 30 second transition between stations
– Pushpress 95/65lbs
– Row for calories
– Jumping Air Squats
– Burpees
*Recording lowest round from each station, 4 seperate numbers.

Competition:
Tabata: 20 On/ 10 OFF X 8 Rounds at each station
– Floor Press 115/75lbs
– Row for calories
– Wallballs 30/20lbs
– Burpees
*Recording lowest round from each station, 4 seperate numbers.

 

Graduating Team "Ramp Stamp".  If you see somebody new, say hello, show them around!

Graduating Team “Ramp Stamp”. If you see somebody new, say hello, show them around!

Wednesday, January 14th, 2015

Weekend Winter Schedule Change at Lakeview: We have noticed that our weekend classes are getting much larger in the New Year and for that fact we are adding the 11am Endurance back to the Saturday schedule and moving Olympic Lifting back to the Noon-1:30pm timeslot.

Lakeview: We are redoing the members area at LV this weekend. We will be replacing all the current shelving and adding individual cubby spaces. Please remove all of you personal items by Friday the 16th. Anything not removed by the weekend will be donated. If you cannot make it in this week, have a friend grab your gear or contact one of your coaches. All personal items may be brought back to the gym by next Friday the 23rd.

Lincoln Square: “Mobility” with Coach Cara, 7-8pm. Recovery, Week 2. The best athletes know how to recover fast so they’re ready for the next day. Restore the tight muscles of the anterior chain by using a mobility ball, barbell & foam roller. Focusing on: Shins, Quads, Hips, Forearms, and Front of Shoulders.

Lincoln Square: Yoga with Coach Cara, this Saturday, 8am!  All members welcome!  We are working on getting Yoga on the schedule more often, details to come!

A.
Option 1:
Shoulder Press X 6 Sets
60%x10, 70%x7, 80%x5, 85%x3x3
Option 2:
“Fast 5: Bench”
-Take 4 sets to build to your 60-65% of 1RM Bench Press. The goal is to complete 5 reps at % in under 8 seconds. Anything longer and your moving too slow!
Work Sets X 3
Fast 5 Bench @ 60-65%
*Follow each set with 15 X Russian Swings 70/55lbs

B.
Option 1: 3 Rounds, not for time,
Strict Chinups: 2-4-6
Strict Ring or box dips: 2-4-6
Single Arm Bent over row with pause at top using KB/DB X 10-12 each side

Option 2:
5 Rounds, 30 on/ 30 off
Max reps Ring or Bar Muscle ups
-Scale to Chest to Bar pullups if needed.
*This is your chance to work on technique in stringing multiple reps together. Record total number over 5 rounds and how you felt with your current technique and performance.

C. 
Option 1:
3 Rounds: 40 ON/20 OFF
American KB Swings 70/55lbs
Russian Med Ball Twists 14/10lbs
Pushups with Hand Release

Option 2:
3 Rounds: 40 ON/20 OFF
Front Squats 135/95lbs
Bar Over Burpees
Handstand Pushups

**The goal of both these workouts is not to rush through them. Quality reps over quantity. Move slower with a focus on being more efficient with your technique. Find a balance of work to rest maintaining the same volume of work for each round.

D. Optional Accessory Work: Endurance
*Ideally this work is performed at least 3 hours after or before your WOD. If that is not possible, perform at least 30 minutes after today’s wod. Use that time to focus on refueling and some mobility work! Keep in mind priority is always given to class on space and equipment. Ask a coach if you have any questions!
For time:
Row 100 meters, then 200, 300, 400, 500, 500, 400, 300, 200, and 100.
*Always rest the time it takes to complete each interval.
**Score is time it takes to finish all 10 rounds including rests.

Repost from Monday:
-Week 2 of 4: Each 4 week cycle will finish with a deload week. There will be 3 cycles before our 1st out of 3 testing weeks for the year. The 1st testing week of the year will be April 20th.

Wednesday August 27th, 2014

A. Shoulder Stability Circuit: 3 Rounds, not for time
-Incline Bench Plate raise: Y, T, W X 10 each
-Standing “W” rotations X 10
-Bent over barbell row 1 1/4 X 10, light weight

B. Bench Press:
5 Sets of 3, building to your heaviest working weight
then…
4 Sets of 3 @ working weight
*Follow each working set with Ball Slams 40/30lbs X 10-15 reps
Rest as needed between sets
**If you completed this on 8.13.14, come with your number and work on meeting or beating it this time around.

C. 3 Rounds:
Row 500 meters
Rest 2 minutes
*Recording fastest time trial

DSC04749

Wednesday, August 13th, 2014

DELOAD WEEK

A. Shoulder Stability Complex: 3 Rounds, not for time
-Incline Bench Plate raise: Y, T, W X 10 each
-Standing “W” rotations X 10
-Bent over barbell row 1 1/4 X 10, light weight

B. Bench Press:
5 Sets of 3, building to your heaviest working weight
then…
4 Sets of 3
*Follow each working set with Weighted walking lunges with KB/DB in each hand X 16-20 steps, alternating
Rest as needed between sets

C. For time: 3 Rounds
Row 250 meters
Shoulder to overhead X 20 115/75lbs
Burpees X 15
Rest 2 minutes
*15 minute cap

DSC05291