Friday, February 17th, 2017

Week 2/4

Schedule Changes this weekend: We are hosting our Free intro workouts at both gyms this weekend. (registration below)  The 11am Team WOD and Open gym are cancelled at LV.  The Olympic Lifting Technique class that is usually at LV on Saturdays has been moved to Lincoln Square for this weekend only from 11-12:30pm.

The 2017 CrossFit Open Starts in 6 days!  Register with the CrossFit Defined team HERE! 

“Whole 30″ Nutritional Workshop Registration: This Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

“Manage Your Macros” Nutritional Workshop Registration: This Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, February 18th. 11am-Noon. Classes offered at both gyms. 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.
Clean & Jerk: Athlete’s Choice!
Option 1:
-Take 15 minutes to build up to a heavy C&J for the day
-Power or full squat clean
then…
Drop Sets: Using 80% of heavy from the day; 80% X (1+1)X 2 X 2
Option 2:
-Take 10 minutes to build to working weight at 80%
then…
Every other minute on the minute: X 4 Rounds
Min 1: Power Cleans @ 80% X 3 reps, touch and go
Min 2: Rest
Min 3:  Power Clean and Jerk @ 70% X 5 reps, touch and go
Min 4: Rest
Min 5:  Power Cleans @ 80% X 3 reps, touch and go
Min 6: Rest
Min 7:  Power Clean and Jerk @ 7o% X 5 reps, touch and go
Min 8: Rest

B.
“CrossFit Games Open Workout: 16.5 & 14.5″
For time: (16 minute Cap)
21-18-15-12-9-6-3
Thrusters 95/65lbs
Bar over Burpees

*Barbell weight should be no more than 55% of strict press, 45% of Pushpress or 35% of C&J
Scaled & Master’s: 65/45lbs
Scaled Master’s 55+ & Teens: 45/35lbs

**Today is about building mental toughness.  Finding a balance between giving it all you have and keeping a pace that prevents you from redlining is what this workout is all about!  Today’s WOD  is a great example of an all out max effort workout we might find in the 2017 Open starting next week!

Legacy LeaderBoard
Best Men’s finish: Josh Bridges: 7:15
Best Women’s finish: Sam Briggs: 7:36
Top 100 in the world, Men: Sub 8:38
Top 100 in the world, Women: Sub 9:00
Top 100 in our Region, Men: Sub 9:58
Top 100 in our Region, Women: Sub 10:50

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

4 Sets:
Row or Run X 800 meters
Rest 3 minutes between rounds

**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!**

DSC00517

Tuesday, January 10th, 2017

New Cycle started  Jan. 3rd! Click here to learn more about our new cycle and the changes for 2017

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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus:Prioritize Mobility in 2017! The focus will be on healing knee pain and recovering the IT Band. Free your legs for a more power and recover smarter from high rep endurance cycles.

Attendance Tracking has started in the new year at CrossFit Defined!  Please check in on the new I-pads at each gym when you arrive. Keeping track of attendance will help us offer reward incentives, improve our ability to help with athlete accountability as well as offer statistical data for work reimbursements.

Free “Intro to CrossFit Class” 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 Thursday, February 2nd
Lincoln Square: Starting Monday, February 6th

A.
12 Minute Quality Amrap
Tall Box Jumps X 7 reps
-choose a challenging box height that is under your 1 rep height max
Hollow Body Wall Walk + Shoulder taps X (1+10) X 3 reps
-scale to “Long Hollow Wall Hold” X 45-60 seconds
Rope Climbs X 1-4 reps
-scale to supine rope climb + foot support X 1-4 reps

B.
Floor Press: Heavy 5
-Take 8 Sets, every 90 seconds
-Build to a heavy 5 for the day, touch and go!

C.
For time: (8 minute cap)
21-15-9
Power Snatch 95/65lbs (CFD Master’s 40+: 75/55lbs
-use no more than 45% of 1rm Snatch
-scale to hang power snatch if needed
Heavy Wallballs 30/20lbs
-make height a priority before moving up in weight.
-10 ft= men, 9 ft= women

D.
Bonus: Grind Work, (to be completed after class)
“Burpee Conditioning”
90 seconds X max bar facing burpees
Rest 1 minute
60 seconds x max bar facing burpees
Rest 30 seconds
30 seconds x max bar facing burpees
*record total!

**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!**

Maritza hitting her Deadlifts at our last In House Powerlifting Meet!

Maritza hitting her Deadlifts at our last In House Powerlifting Meet!

 

Friday, January 6th, 2017

New Cycle Starts this week! Click here to learn more about our new cycle and the changes for 2017

Attendance Tracking is starting this week at CrossFit Defined!  Please check in on the new I-pads at each gym when you arrive. Keeping track of attendance will help us offer reward incentives, improve our ability to help with athlete accountability as well as offer statistical data for work reimbursements.

Free “Intro to CrossFit Class” 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 Thursday, January 5th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Power Clean or Power Snatch: Triples
Athletes Choice: Choose a movement you want to improve upon in the New Year!
-Take 8 minutes to build to working weight
-Working Sets: 75% X 3 X 5 sets
(based off C&J or Snatch 1rm)
*If you do not know your 1rm take the 8 minutes to build up to something challenging for the work sets.
After you have completed all 5 sets, increase to 100% of your 1rm and perform 1 set of 5 Clean or Snatch Pulls
-100% X 5 X 1 set

B.
3 Minute Amrap
60 X Double Under Buy-In
15 X Deadlifts -Using no more than 55% of your 1rm Deadlift
15 X Bar Facing Burpees
Rest 3:00
3 Minute Amrap
60 X Double Under Buy-In
10 X Deadlifts
10 Bar Facing Burpees
Rest 3:00
3 Minute Amrap
60 X Double Under Buy-In
5 Deadlifts
5 Bar Facing Burpees
*Recording weight used and total rounds and reps completed over the 3 Amraps!
*If you don’t have your Doubles yet, spend 1 minute performing fast single unders or 75 lateral bar hops

C.
Bonus: Grind Work, (to be completed after class)
3 Rounds:
GHD Situps X 10-15 reps
-Sub with any core movement you are confident with
Plank, any style X 1 minute
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!**

Sending our best to our former CFD member who just moved to Florida to become a Firefighter!  We miss you already Melissa!  #CFDSTRONG #FITFAM

Sending our best to former CFD member Melissa F., who just moved to Florida to become a Firefighter! We miss you already!        #CFDSTRONG #FITFAM

 

Tuesday, December 13th, 2016

Week 3/4

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

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: 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” 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/Competition:
Wendler Week 3 Shoulder Press (Cycle 3): 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”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+ x 95% (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/Competition:
3 Rounds; Each for time:
“Onramp Day 1 Workout”
Row 250 meters
then…
15-12-9
Air Squats
Pushups with Hand Release
Russian KB Swings 70/55lbs
finish with…
10 Burpees
Rest 3 minutes
*25 minute cap
**Compare to last attempt on 12.29.15

We are recording our worst score on this workout. It does not matter if you have been out of onramp a week or a year; this wod is personal to you! Everyone at CrossFit Defined has done this workout in their onramp. Compare scores to your first attempt on day 1 and/or your 2nd attempt on graduation day. Dont worry about using the same KB weight, or pushup standards. Pick a weight and standard that suites your abilities today! Have fun team!

 

LS athlete Kyle reppin' CFD in the El Yunque Rainforest!  #hoozah #fitfam #cfdstrong

LS athlete Kyle reppin’ CFD in the El Yunque Rainforest! #hoozah #fitfam #cfdstrong

 

 

 

 

Friday, August 12th, 2016

Newest Male Spotlight Athlete of the Month: Andy H. 

Newest Female Spotlight Athlete of the Month: Eden M. 

New cycle starts this week! Week 1/1

The “Whole 30″ and “Manage your Macro” Challenges started this week!  Good Luck athletes! Day 5

Ladies Who Lunge & Brunch – Sunday, Aug 21st – 11:00a Workout & 12:30p Boozie Brunch (details here).

Next Beach WOD: This Saturday, August 13th, 9:15a – 10:30a @ Montrose Beach, weather permitting (details here)

Free “Intro to CrossFit Class” for anyone completely new to CrossFit: Hosting at both Lakeview and Lincoln Square: Saturday August 27th, 11-Noon. Registration for both will be available shortly.

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, August 25th
Lincoln Square: Monday, August 22nd

A.
Performance:
Bench Press
-Take 10 minutes to build to working weight

then…

Working sets X 5: 3 Minute Rounds
Bench Press X 2-3 reps @ 75% (speed)
Follow each set with: Farmers Carry or Front Rack Carry X 200 feet
Rest remaining time of each round

Competition:
Power Snatch
-Take 10 minutes to build to working weight

then…

Working sets X 5: 3 Minute Rounds
Power Snatch: 2-3 reps @ working weight (reset between reps)
Follow each set with: Front Rack Carry or OH Waiter’s Walk X 200 feet
Rest remaining time of each round

B.
Performance:
For time:
75 Wallballs 20/14lbs
50 American KB Swings 55/35lbs
25 Burpees
*10 minute cap
*Compare times to last attempt on 12.11.15

Competition:
For time:
“Diane”
21-15-9
Deadlifts 225/155lbs (CFD Master’s 40+ 155/115lbs)
(DL weight should be no more than 55% of 1rm)
Handstand Pushups
*10 minute time cap
**Compare scores to 4.8.16

 

The baby bump wod.

The baby bump wod.

 

 

Tuesday, August 2nd, 2016 Testing week 2/2!

Manage You Macros – Workshop & 4 Week Challenge – Aug 6th. 

Whole 30 – Workshop & 4 Week Challenge – Aug 7th

Testing week: 2/2. Next cycle starts on August 8th.

**Seems like perfect timing with our 2nd testing phase of the year immediately following the ultimate test of fitness; The 2016 CrossFit Games!  Power and Olympic Lifts, bodyweight challenges, Hero and Girl WODS, to just name a few.  Use these next 2 weeks to either establish new numbers or check in with your last testing week results from April 2016. Each strength test or workout will be a great way to check in with your current conditioning  and strength!  Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined. Additionally, our next cycle will be based off many numbers established in these coming week!***

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

Lakeview: “Mobility” with special guest, Coach Cara, 6-6:30pm. 30min Mobility class to restore, recover, and discover new range! Use it as a warmup then join the WOD OR as a cool down after a full class. Focus: Hips holding you back? This will be the only pre-workout you need on squat day. Come learn the a 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: Thursday, August 25th
Lincoln Square: Monday, August 22nd

Wednesday Preview: Deadlift 1rm test + Hero WOD “DT”
Friday Preview: Bench Press

A1.
Performance/Competition:
Shoulder Press: 1RM Test.
-Suggested rep scheme: 5-5-3-3-2-1-1-1
-8 Sets X 90 seconds

A2.
Performance/Competition:
Push Press: 1RM Test.
-Start at 90% of 1RM Shoulder Press
-Suggested rep scheme: 3-3-2-1-1-1
-6 Sets X 90 seconds

B.
Performance/Competition:
8 Rounds: The ultimate test of conditioning!
“Pacing”
Row for Cal: 1 minute
Burpees: 1 minute

**Compare results to last attempt: 4.12.16

WOD Explained: The goal for each round is to always match your calorie reps on the rower to your burpee reps on the floor. For example, if you row 10 calories in the first round you need to hit 10 burpees in the first round. Once you have established a pace you think you can maintain, you can start increasing your reps. It is also your responsibility to build in your rest to each round based on how much work you are capable of. Always match your numbers. At the end of the 8 – 2 minute rounds, add up your scores, 2 numbers, total calories and total burpees.

Lincoln Square athletes, Mabel and George, reppin' CFD on their cross country "mini cooper tour" #hoozah!

Lincoln Square athletes, Mabel and George, reppin’ CFD on their cross country “mini cooper tour” #hoozah!