Wednesday, December 5th, 2018 Testing week at Defined!

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:
Friday: Bench Press + “Fran”

A. 
Max Height Box Jump Test
E.M.O.T.M. X 8 Rounds
-Building in height each round to a max vertical box jump!
-Suggested Rep Scheme: 3-3-2-2-1-1-1-1
-Can be performed from a static or dynamic start!

B.
“Defined Physical Fitness Test”
*Inspired by the newly announced Army Combat Fitness Test

3 Minutes X Max reps Wallballs 20/14lbs
3 Minute X Rest
3 Minutes X Max reps Hand Release Pushups (toes or knees)
3 Minute X Rest

2 Minutes X Max Laps Farmers Carry (40 ft. laps)
2 Minute X Rest
2 Minutes X Max reps Hang Tucks to 90 or Toes to Bar
2 Minute X Rest

1 Minute X Max reps Burpees
1 Minute X Rest
1 Minute X Max reps Box Jumps 24/20″

*We will be repeating this again in the next testing phase in 2019.

Record the following for your own personal records:

  1. Wallball weight + # of reps
  2. HR Pushup standard + # of reps
  3. Farmer’s carry total weight + # of laps
  4. Hang tuck or T2B # of reps
  5. # of Burpees
  6. Height used + # of Box Jumps
  7. Distance + time for run! (Only applicable in March and August testing)

Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon. Register here! 

“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.

Friday, October 12th, 2018

Announcements & Upcoming Events

Yoga Recovery Class – This Sunday, October 14th @ 11am with guest Yoga teacher and Defined athlete, Stephanie V.  Bring your own mat if you have one. Friends and family of our members drop in for free.

BYO-BAE (before anyone else) – Friday, October 19th w/ Coach Allyn & Danny. Ever wonder what BAE does at Defined? Don’t sweat (or do!) because CrossFit Defined is hosting your next date night. You and your favorite human are invited to BYO-BAE: a FREE, all-levels partner workout + social. Here’s what you need to tell BAE…

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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, October 21st – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Only 4 spots left!!)

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 about our program. Click here! 

“Goosebumps” – new article, click here to read more.


Week’s Preview: Week 3/4

A.
12 Minute Quality Amrap
Turkish Getup + PushPress + Split Jerk + Turkish Get Down: (1+2+2+1)
-Perform complex on each side with a KB or DB
Side Plank Hip Raise X 30 seconds each side
Glute Bridge X 1 minute
B.
CrossFit Benchmark Workout: “Fight Gone Bad” E.P.
3 Rounds: Spend 1 minute at each station for max reps, resting 3 minutes after each round
Wallballs 20/14lbs
Sumo Deadlift Highpull 75/55lbs
Box Jumps 20″
Push Press 75/55lbs
Row For Calories

Rest 3 minutes

Monday, October 1st, 2018

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A new class built around strongman movements, conjugate training, and sprint work. This class replaces the 8pm WOD class.


Announcements & Upcoming Events

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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Late registration open till Tuesday, Noon)

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Week’s Preview: Week 2/4
Tuesday: Speed Squats + “Pacing”
Wednesday: Bench Press
Friday: OLY

A.
Mobility X 5 Minutes
Couch Stretch 
-Focusing on opening the hip flexors, quads and belly

B. 
3 Rounds for Quality: 30 ON/ 15 OFF

C. 
4 Rounds: Spend 1 minute @ each station for max reps
Bike for Calories
Shoulder to Overhead with KB or DB
Box Jumps 24/20″
V-ups
Rest

 

Friday, September 21st, 2018

Announcements & Upcoming Events
Reptember Powerlifting Meet – This Saturday from 9a to 4p at Defined. We are hosting our first sanctioned powerlifting meet this Saturday. Stop by to take a look, support the lifters and take in a new experience. All Saturday classes are canceled.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register 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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Deload/Transition Week, Next cycle starts on Monday 9/23

A.
Back Squat or Overhead Squat:Athlete’s Choice! (12 Minutes)
3 Speed Squats + 1 10 second Iso-metric hold in bottom position
-Every 90 seconds on the 90 X 8 rounds, building each round
-Prioritize the speed and pause over load!
B.
Benchmark CrossFit WOD: “Christine”
3 Rounds for time; (15 minute cap)
Row 500 meters or Run 400 meters
12 X Bodyweight Deadlifts
21 X Box Jumps 24/20″
*Barbell weight should not exceed 45% of Deadlift 1rm
*Choose something you can warmup to in 3 building sets
*Each round of 12 should be completed in 2 sets or less
400 Meter Bonus Run: If you finish the WOD with more than 3 minutes left on the clock, rest 1 minute post WOD then sprint a 400 meter for a separate time!

 

Wednesday, September 12th, 2018

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register 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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Week’s Preview: Week 4/4
Friday: Handstand Kickup skill practice

A.
Athlete’s Choice: Choose the Sotts press if you are working on your OHS complex or the Split Jerk press if you are working on the FS complex.Sotts Press
-Take 5 sets, every 90 seconds
-Building in sets of 3sORSplit Jerk Press
-Take 5 sets, every 90 seconds
-Building in sets of 3sB.
Athlete’s Choice: This is our last and heaviest week on this progression!Front Squat + Split Jerk: (1+1)
-Build to a heavy for the day
-Take 14 minutes

OR

Overhead Squat + Snatch Balance: (1+1)
-Build to a heavy for the day
-Take 14 minutes

C.
3 Rounds: 2 Minutes ON/ 2 Minutes OFF
Run 200 meters at the top of each round:
*Finish the remaining round with max reps of the following:
Round 1: Box Jumps 24/20″
Round 2: Box Jump Overs 24/20″
Round 3: Burpee Box Jump Overs 24/20″
Score is total reps performed over all 3 rounds!

 

Monday, August 13th, 2018 Testing Week at CFD!

Announcements & Upcoming Events

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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, August 19th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Gym Guide for Success (& Safety) – New article posted here.


Second “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these 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 August 20th!
Week’s Preview: Testing Week 2/2
Tuesday: Clean complex + Hero WOD “DT”
Wednesday: FS or OHS 3/1RM Test + “Sprint-Core-Repeat”
Friday: Strict Press + PushPress + “Fran”

A1.
“Defined Physical Fitness Test”
*Inspired by the newly announced Army Combat Fitness Test

3 Minutes X Max reps Wallballs 20/14lbs
3 Minute X Rest
3 Minutes X Max reps Hand Release Pushups (toes or knees)
3 Minute X Rest

2 Minutes X Max Laps Farmers Carry (40 ft. laps)
2 Minute X Rest
2 Minutes X Max reps Hang Tucks to 90 or Toes to Bar
2 Minute X Rest

1 Minute X Max reps Burpees
1 Minute X Rest
1 Minute X Max reps Box Jumps 24/20″

3 Minute X Rest

A2.

Run 1 Mile or 1/2 Mile (10 minute cap)

*We will be repeating this again in the next testing phase at the end of the year.

Recording the following:

  1. Wallball weight + # of reps
  2. HR Pushup standard + # of reps
  3. Farmer’s carry total weight + # of laps
  4. Hang tuck or T2B # of reps
  5. # of Burpees
  6. Height used + # of Box Jumps
  7. Distance + time for run!

Defined Beach WOD 2018

Tuesday, July 24th, 2018

Today’s Specialty Classes

“Mobility” @ Lakeview with Coach Ben W., 6:00-6:30pm. July Focus: Hips & Pelvis. Hips holding you back? Come learn the path to a better squat and fix your hips, lower back, and improve your Hip-Knee-Ankle stability.


Announcements & Upcoming Events

Defined Beach WOD – this Saturday, July 28th on Montrose Beach @ 9:30a. Details 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 7 different personal training options: Click here!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, August 11th from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – Sunday, July 29th – Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.

Gym Guide for Success (& Safety) – new article posted here.


Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week’s Preview: Week 3/4
Wednesday: Wendler Bench Press + “Randy”
Friday: Wendler Back Squat

A.
G.P.P.: 3 Rounds: 40 ON/ 20 OFF
Renegade Row, alternating
-choose a light DB and alternate sides with each rep
Banded or Wide Stance Barbell Good Morning
Glute BridgeB.Wendler: Week 3, Sumo Deadlift: 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: 5×75%, 3×85%, 95% X Max Reps, Unbroken
(Goal for Week 3: 3 reps or more)

*All sets today are in preparation for your max effort set.

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

C.
10 Minute Amrap
Single Arm Russian KB Swing X 5 reps (L) 55/35lbs
Single Arm Russian KB Swing X 5 reps (R)
Knees to Elbows X 10 reps
Box Jumps X 10 reps 24/20″