Tuesday, March 21st, 2017 CrossFit Open Week 5/5


TODAY’S SPECIALTY CLASSES

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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: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.


UPDATES

CROSSFIT OPEN RANKINGS AFTER 4 EVENTS

17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
17.4: 82ND in the North Central Region
Overall: 56th / 309 teams in North Central Region
WorldWide Ranking: 628th / 4200 CF affiliates

CrossFit Open 17.5 Throwdown: Sunday, Noon-2pm, Location to be determined!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd  from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Whole 30 and Macro Challenge: 1 more day 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! (limited space available in both)

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


TODAY’S WOD

A.
Athlete’s Choice!
Hang Power Clean or Hang Power Snatch
-Find heavy 3 for the day!
-Take 18 minutes
*Every 4 minutes perform the following:
Ring Support Hold + Dip: (5 second hold + 1 Dip) X 5 reps
-Scale to Box Support Hold + Dip

B.
4 Rounds: 3 minutes ON/ 1 minute OFF
Power Clean, touch and go, X 5 reps unbroken
-using no more than 50% of C&J 1rm
Ring Dips X 10
Box Jumps 24/20″ X 15
Rounds 1 and 3: Finish with max reps Calorie Row
Rounds 2 and 4: Finish with max reps Double unders
*Scale Doubles to Single unders or lateral bar hops

*Score is total calories rowed and total doubles, 1 number!

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

3 Rounds; not for time
Strict Toes to Bar X 10
Good Mornings X 20
rest as needed

**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!**

 

17.3!

17.3!

Wednesday, March 15th, 2017 CrossFit Open Week 4/5


TODAY’S SPECIALTY CLASSES

Mobility @ Lincoln Square with Coach Cara, 6-6:30pm. Focus: The best athletes know how to recover fast so they’re ready for the next day. Restore the tight muscles of Quads, Hips, Forearms, and Front of Shoulders. Fix your shoulders!


UPDATES

This week we our starting our 3rd cycle of 2017.  Immediately following this 4 week cycle; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell strengths 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 RANKINGS AFTER 3 EVENTS
17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
Overall: 49 / 309 teams in North Central Region
WorldWide Ranking: 552 / 4200 CF affiliates

Recovery Yoga & 17.4 Open Prep with Coach Rachel, 10:30-11:30a, This Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!

Whole 30 and Macro Challenge: Start of Week 4!

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


TODAY’S WOD

A.
Back Squat:
-Take 10 minutes to build to first working weight at 75%

B.
Working Sets X 5
-Every 2 minutes
75% X 5
80% X 3
85% X 1
75% X 5
80% X 3

C.
Power Clean and Jerk
-Take 5 minutes to build past working weight
-Working weight should not exceed 40% of your C&J 1rm

D.
For time: (10 minute cap)
Complete 50 X Clean and Jerks
E.M.O.T.M.: Perform 20 Double unders or 20 Lateral Bar hops

*If you finish the workout in under the time cap, continue your Double unders EMOTM X 50 reps till time runs out!

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

3 Rounds: NFT
20 X Pistols, alternating
40-60 FT X Handstand walk
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!**

DSC_0076

17.1 aftermath

 

Tuesday, March 14th, 2017 CrossFit Open Week 4/5


TODAY’S SPECIALTY CLASSES

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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: The best athletes know how to recover fast so they’re ready for the next day. Restore the tight muscles of Quads, Hips, Forearms, and Front of Shoulders. Fix your shoulders!


UPDATES

This week we our starting our 3rd cycle.  Immediately following this 4 week cycle; 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 RANKINGS AFTER 3 EVENTS
17.1: 43RD in the North Central Region
17.2: 65TH in the North Central Region
17.3: 42ND in the North Central Region

Overall: 49 / 309 teams in North Central Region
WorldWide Ranking: 552 / 4200 CF affiliates

Whole 30 and Macro Challenge: Start of Week 4!

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


TODAY’S WOD

A.
8 Minute Skill Amrap
50 X Double Unders
10 X Kipping HSPU
:30 seconds X Hollow Body Rock/Hold
Rest as needed after each station

B.
E.M.O.T.M: 4 Rounds; (16 minutes)
(every minute on the minute)
Min 1: SDHP 75/55lbs X 15 reps
Min 2: Wallball 20/14lbs X 15 reps
Min 3: Row X 15/12 calories
Min 4: Practice Handstand Walking or Kickups
-Scale to HS hold on Wall

C.
3 Rounds: not for time;
DB Bench Pistol Press X 12 reps
(resting at the top)
Barbell Bent Over Row X 10 reps
Barbell Floor Wipers X 20 reps

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

3-5 Rounds:
:45 seconds of paced rowing
5 X Ring Muscle ups
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!**

 

Lincoln Square meets Lakeview on the slopes! #cfdstrong #fitfam

Lincoln Square meets Lakeview on the slopes! #cfdstrong #fitfam

Tuesday, March 7th, 2017 CrossFit Open Week 3/5

This is a scheduled deload/transition week.

CROSSFIT OPEN RANKINGS AFTER 2 EVENTS:
17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region

Overall: 56th/ 309 teams in North Central Region
WorldWide Ranking: 605th/ 4200 CF affiliates
“Life Lifting @ Lincoln Square” with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: Restore movement and eliminate soreness in your medial & lateral chain. Focus on Glutes, IT Bands, Adductors, Lats & Triceps. See pain free running and better positions in the sumo deadlift, squat and overhead positions!

CrossFit Open 17.2!  All registered athletes have until Monday 5pm pacific time to submit their scores!

Whole 30 and Macro Challenge: Week 3!

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 30th
Lincoln Square: Starting Monday, March 6th


A.
G.P.P.: 3 rounds; not for time
60 ON/ 20 OFF
-Bear Crawl Ball push X 20 ft (forw/back)
-Single Leg RDL with Med ball reach
-Double Unders or Single Unders

B.
Athlete’s choice:

“The Bear”
Complete 3 Cycles of the following;
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 3 cycles are complete
-Building each round to a heavy 3 Cycle!
-Rest as needed between sets
-(15 minute clock)

“The Gorilla”
Complete 3 Cycles of the following;
Snatch Pull
Hang Snatch
Overhead Squat
Back Squat
Snatch Balance
-Cannot drop bar until 3 cycles are complete
-Building each round to a heavy 3 Cycle!
-Rest as needed between sets
-(15 minute clock)

C.
For time: (10 minute Cap)
Run 800 meters (Row 1250/900 meters)
then….
Amrap of the following:
5 X Deadlifts
10 X Hang Power Cleans
15 X Wallballs 20/14lbs
*Barbell weight should not exceed 40% of your 1rm C&J or 65% of strict press

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

3-5 Rounds:
Kipping HSPU X 5-15 reps
Rest 1 minute
*Choose a number you can be consistent with for 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!**

DSC_0275

Monday, February 27th, 2017 CrossFit Open Week 2/5

Week 4/4

The 2017 CrossFit Open has begun! You have until 5pm Pacific Time to submit your scores and/or register.

 Register with the CrossFit Defined team HERE!  

Whole 30 and Macro Challenge: Week 2!

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


A.
Pushpress: Heavy 3
-Take 8 sets, building every 90 seconds
-Build to heavy 3

*Recording heavy 3 from today!

B.
3 Rounds: 30 seconds ON/60 seconds OFF
Pushpress X max reps
-Do not rack until time is up!
-Using 80% of heavy 3 from today or 60% of C&J 1rm
Muscle ups, chest to bar, pullups, or ring rows X max reps

C.
5 Minute Amrap
Double Unders X 30
Walking Vups X 15

Rest 2 minute

5 Minute Amrap
Overhead Plate Lunge X 20 45/25lbs
Wall Climb X 3 (nose to wall)

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

Rowing Conditioning:
2 sets of: (4 x 250m, :30 rest)
Rest 2:00 between sets

**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!**

Our last graduating onramp at Lincoln Square.  If you see one of these new faces, give them a big high five! #fitfam #cfdstrong

Our last graduating onramp at Lincoln Square. If you see one of these new faces, give them a big high five! #fitfam #cfdstrong

 

Wednesday, February 22nd, 2017 CrossFit Open starts in 2 Days!

Week 3/4

The 2017 CrossFit Open starts in 2 days!  There are 5 weeks and 5 workouts in the CrossFit Open.  As a gym, we will be doing these workouts on Fridays in class and on Sundays during our “CrossFit Open Team Training” .  Watch the video below to learn more! Time to get comfortable being uncomfortable!

The 2017 CrossFit Open starts in 2 days!  Register with the CrossFit Defined team HERE! 

Whole 30 and Macro Challenge Starts this week! Good Luck to all of our athletes doing the challenge and reach out for support when you need it!

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Cancelled this week!

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.
Power Clean + Front Squat + Power Jerk (1+1+1)
-Build up to 80% of C&J

B.
3 Minute Amrap
3 X Power Cleans @ 50% of C&J
3 X Front Squats
3 X Power Jerks

3 Minute Rest

3 Minute Amrap
3 X Power Cleans @ 60% of C&J
3 X Front Squats
3 X Power Jerks

3 Minute Rest

3 Minute Amrap
3 X Power Cleans @ 70% of C&J
3 X Front Squats
3 X Power Jerks

*Recording total rounds and reps completed over 3 rounds

C.
Tabata X 8 Rounds, 20 ON/ 10 OFF X 2 Stations
Double Unders or Rowing for Calories
Burpees or Slurpees (Single Leg Burpees)

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

1 Round X Max kipping HSPU unbroken
Rest as needed
3 Rounds X 1/2 the reps of your max set from round 1
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!**

DSC_0002-Edit