Wednesday, December 12th, 2018

Having fun yet?!

New Cycle starts this week!
Week’s Preview: Week 1/4
Friday: Hang Power Clean Triple

A.
Strict Shoulder Press
-Build to heavy 5 for the day!
-Take 12 minutes building each round

B.
Every 90 on the 90 X 4 Rounds:
Perform the following;
Split Jerks X 5 reps
-Pause for 5 seconds in the catch of each rep
-Using heavy from Part A for all working sets

C.
E.M.O.T.M. X 4 Rounds (12 minutes)
35 seconds ON/ 25 seconds OFF
Min 1: Single Arm Snatch, alternating sides
Min 2: Burpees
Min 3: Double Unders or Single Unders

WOD Notes: Use Round 1 to establish a baseline rep scheme performing as many reps as possible for each station. Once your baseline has been established your goal is to match that number every round! Stopping on the 35 second mark for each minute building in your own rest!


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! 

Next Defined On-Ramp – Sunday, January 6th – A newly designed 2-week onramp course that will get cover everything you need to know to enter our group program! 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.

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.

Monday, October 22nd, 2018

Today’s Specialty Class

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


Announcements & Upcoming Events

8th Annual Defined Halloween Party: It’s time for our favorite spook-tacular bash of the year. This Halloween weekend, we’ll dress up to get down at DIAG Bar (2856 N. Southport Ave.) on Saturday, 10/27 from 8pm – 11pm! $40 at the door gets you open bar and unlimited food! Dj, games, private venue! All friends of CFD are invited!  Registration 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, October 21st – 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/limitations, tour the facility and answer any questions you may have about our program. Click here! 

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


Deload/transition week. New cycle starting on 10/29

A. 
Hang Power Clean
-Build to a heavy 3 for the day
-Take 15 minutes, 8 sets building

B.
3 Rounds; E.M.O.T.M. X 6 Minutes
Odd: Good Morning with barbell X 20 reps, 15 reps, 10 reps
-Adding a little weight each round
Even: Ab Wheel Rollouts X 30-40 seconds

C.
9 Minute Amrap
Single Arm Russian KB Swing, Left X 9 55/35lbs
Single Arm Russian KB Swing, Right X 9
Pushups or Handstand Pushups X 9
Burpees X 9

Tuesday, October 2nd, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. October Focus: Focusing on  LOWER LIMBS of Runners, Squatters, Jumpers- If you are lacking range of motion in your ankles and lower legs you have to compensate in other areas; primarily the knees, hips and Lower Back. Come in and learn an effective mobility strategy to better your squat, deadlift and overall power. Learn how to squat comfortably and heavy!


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! 

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


Week’s Preview: Week 2/4
Wednesday: Bench Press
Friday: OLY

A.
Back Squat: Speed Sets (Week 2)
-Take 10 minutes to build up to 65-70%+ of 1rm Back Squat
-Build in sets of 3s
-Goal is to complete each warmup rep in under 2 seconds
-If you completed each working set  in under time cap on week 1, add 5-20lbs to your working weight for Week 2!

B.
Working Sets X 4 (Week 2)
Speed Back Squats X 6 reps @ working weight
-Perform 1 set every 2 minutes
-Rest remaining time of each round
-If you fail to complete 6 reps in 12 seconds or less, lower weight for next set until you meet the time requirement!

C.
“Pacing”
7 Rounds:
Row for Calories X 1 minute
Burpees X 1 minute

WOD Notes: 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 7 – 2 minute rounds, add up your scores, 2 numbers, total calories and total burpees for 1 total score!

 

Wednesday, August 29th, 2018

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!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, September 9th – 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! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


Week’s Preview: Week 2/4
Friday: Front Squat + Jerk combo or OHS + Sn. Balance combo

A. 
3 Rounds: “Brace and Carry” (9 minutes)
Side Plank Hard-style X 1 minute
-alternate sides at 30 second mark
-Short position or Long
Rest X 30 seconds
SandBag Bear Hug Carry X 1 minute
Rest X 30 seconds
B. 
Back Squat with pace:  (1 + 1/4) X 3 reps
-Take 15 minutes, building to heavy 3
C.
For time: (8 minute cap)
Doubles X 150 reps (2 minutes of singles)

Wallballs X 50 reps 20/14lbs
Burpees X 25 reps

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, August 7th, 2018 Testing Week begins at CFD!

Today’s Specialty Classes

“Mobility” @ Lakeview with Coach Ben W., 6:00-6:30pm. August Focus: Upper back (T-Spine) + Shoulders! Free yourself from shoulder pain and improve your front rack and overhead positions! If you find yourself sitting more than 4 hours per day this month’s mobility focus is for you!


Announcements & Upcoming Events

Thighs (& Pies) – Ladies event coming up on Aug 10th @ 8p. This is open to both current and prospective members as well as friends and family of our members. 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! Saturday, August 11th from 11am-Noon. Register 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 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 August 20th!
Test Week Preview-
Wednesday: Back Squat 3/1rm test + Rowing
Friday: DL or SDL 3/1rm test

A.
Clean & Jerk: 1rm Test!
-Power or full squat clean are both options today!
-Take 20 minutes building to a heavy for the day
-You have a max of 3 attempts at any heavy lift for the day!
*If you find your heavy set with time left on the clock, reduce 10-20lbs for drop sets until time runs out!
B.
“Turbo”
10 minute Amrap
5+ Burpees to a 45lb plate
(Burpees increase by 5 reps each round)
50 X Double Unders or 1 minute of Single Unders
*”Turbo” is one of CFD’s benchmark workouts. Record your scores, we will be repeating this at our next testing phase!

Next Beach WOD: Saturday, August 25th! Last one of the Summer! All are welcome! Check our website for more info…