Monday, May 21st, 2018


Announcements & Upcoming Events

“CF Teens” @ Lincoln Square, New Session starting Wednesday 5/23.  Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th (Late registration still available)
Lincoln Square: Next Group Onramp; Monday, May 21st

Conjugate Defined Session 002 starts June 5th. Sign and details here.

New Apparel Summer Order. Pre-Order your pineapple shirts and CFD accessories by Friday, May 25th. CFD Shopping Mall here.


Current Cycle: Week 4/4
Week’s Preview-
Tuesday: OLY + Front Squats
Wednesday: Floor Press + Run WOD with R. Swings/SDHP
Friday: T-Spine Extension mobility + BS/OHS

A. 
Minutes: 0-5
Quality Amrap
10-1 + 1-10
Rest 1 minute
Minutes: 6-11
Toes 2 Bar X 50 reps
-rest remaining time of each round interval
Minutes: 11-16
Burpees X 50 reps
-rest remaining time of each round interval
Minutes: 16-21
-rest remaining time of each round interval
Minutes: 21-25
Double Unders X max reps
Rest 1 minute
Minutes: 26-31
Row 800/600 meters
-rest remaining time of each round interval

you will never catch Coach Mikala without a smile… I dare you… 🙂

Tuesday, May 15th, 2018

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Ben W., 6:30-7pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

CrossFit Teens starting Friday, May 18th. Registration and details here.

CrossFit Kids starting Monday, June 4th. Registration and details here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4
Week’s Preview-
Wednesday: OLY + S.A. Jerk/C2B WOD
Friday: Floor Press +  Plank/Hip extension

 A. 
G.P.P.: 3 Rounds; E.M.O.T.M. (9 minutes)
Min 1: Prone Snow Angels  X 10-15 reps
Min 2: Strict Seated DB Press X 10-15 reps
Min 3: Handstand Hold x 30 seconds
B. 
E.M.O.T.M. X 30 minutes (6 rounds)
Min 1: Double unders X 35 reps
Min 2: Slamballs X 15 reps
Min 3: Single Arm OH Lunge X 15 reps 55/35lbs
Min 4: Wallballs X 15 reps 20/14lbs
Min 5: Rest

Coach Danny dropping knowledge to the young ones.

Friday, May 4th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 4-5pm  Ages 12-17 years old. Pre-registration required. (Session 5/8)  Please reach out to Coach Noal@crossfitdefined.com if you want to late join our current session or have interest in our next session!


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, May 12th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


New Cycle: Week 1/4

A.
Metcon: “Wanderlust”
3 Rounds:
1 minute at each station/1 minute in between/2 minutes rest after each round
Row for calories X 1 minute
Rest 1 minute
Heavy Wallballs 30/20lbs X 1 minute
Rest 1 minute
Double unders or single unders X 1 minute
Rest 1 minute
Burpees X 1 minute
Rest 1 minute
Russian Kb Swings 70/55lbs X 1 minute
Rest 1 minute
Bicycle Crunch X 1 minute
Rest 2 minutes

B.
Adductor Mobility X 2 Rounds
Side to side leg swings X 15 each side
Pancake Split Hold X 60 seconds

Our latest onramp graduates at Lakeview!

Wednesday, April 18th, 2018 Testing Week!

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara., 6-6:30pm. (CANCELLED THIS WEEK.) April Focus:Focusing on Shoulders, Biceps, Wrist & Elbows. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance in the gym and keep you pain free outside of the gym! Better dips, Better pulls and pain free shoulder, wrists, forearms and elbows.


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, April 21st from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


First “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 check in with your current conditioning and/or strength level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

Week’s Preview
Friday: DL/SDL 1rm test + “Jackie”

A.
G.P.P.: 3 Rounds: 1 minute On/ 15 second transition
Seated Scapular Wall Slides
Turkish Getups X 1 each side
-move slow enough to make each rep 30 seconds long, 15 seconds up, 15 seconds down!

B.
Bench Press
-Take 18 minutes building to a heavy 5, 3 or 1 rep max!
-Suggested rep scheme: 10-7-5-5-3-3-2-2-1-1-1-1
*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility:
-Floor Press: Using the same intervals and rep scheme as the bench press

Optional Sub Station: Ring Rows with pace: Perform a sub max set of ring rows with pace
Pace: (1.1.2.1) 1 second pull, 1 second at the top, 2 seconds controlled down, 1 second at the bottom
*choose a body angle that is challenging but also allows you to maintain pace and position!

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders or Single Unders
Abmat Situps

OR (if you are proficient with your doubles and can go unbroken for most of your sets, try the Fat version below)

For time:
“Fat Annie”
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situps
*10 minute time cap

 

Friday, April 13th, 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, April 21st from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th

Cycle 3 Programming Details


Week 4/4
Our next 2 weeks will be our first testing phase of 2018!

A.
Back Squat:
-Take 10 minutes to build to a working weight at 75% of 1rm

B.
Working Sets X 5 (week 4)
-Every 2  minutes
75% X 5
80% X 3
85% X 1
90% X 1
95% X 1

C.
“Air Force” (12 minute cap)
Complete the following for time:
20 X Thrusters
20 X Sumo Deadlift Highpulls
20 X Push Jerks
20 X OHS
20 X Front Squats

*At the top of every minute complete 4 bar over burpees, using the remaining time of each minute to work your way through the chipper above!

*If you complete wod with time remaining on the clock, complete 50 X Double Unders EMOTM!

RX Barbell weight: 95/65lbs
Barbell weight should not exceed 35% of your C&J or 45% of your Pushpress

**Record your scores for “Air Force” WOD, this is a benchmark workout in the CF World and will be repeated in the future!

Our last graduating onramp at Lakeview. Partner up with one of these amazing new athletes if you get the chance!

 

 

Monday, April 2nd, 2018

Announcements & Upcoming Events

Conjugate Defined Small Group Strength Program. Details and registration here.

CrossFit Kids @ Lincoln Square, 6-7pm  Ages 5-11 years old. Our next 6-week session starts Saturday, April 7th and will include a Monday and/or Saturday class option. Register Here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, April 21st from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, April 8th
Lincoln Square: Next onramp starting Monday, April 9th

Cycle 3 Programming Details


Week 3/4
Week’s Preview:
Tuesday: Wendler DL + Team Rowing WOD
Wednesday: Split Jerk heavy + Chinups + Reverse Lunge/Pushup WOD
Friday: Halting Power Clean/Snatch

A.
Back Squat:
-Take 10 minutes to build to a working weight at 80% of 1rm

B.
Working Sets X 4 (week 3)
-Every 2 1/2 minutes
85% X 5
90% X 3
95% X 1
90% X 3

*Follow each set with Shoulder Bridge X 30 seconds
-Feet and knees together with heels as close to your butt as possible; tuck tailbone and drive hips to ceiling!

C. 
6 Rounds: E.M.O.T.M. X 12 minutes
Odd: Single Arm Thruster X 15 reps
-Use DB/KB and go ahap while maintaining work load
Even: Double Unders or Single Unders X 50 reps

Wednesday, March 21st, 2018 Week 5: CrossFit Open #Definedintramurals

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm (30 minute class) March Focus: Lower back, hamstrings and Glutes. Learn strategies to recover your lower back, prevent future back pain and increase flexibility to surrounding muscles to improve position and performance!


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, 6-7pm  Ages 5-10 years old. Our next 6 week session starts Saturday April 7th and will include a Monday and/or Saturday class option. Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 24th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, April 8th
Lincoln Square: Next onramp starting Monday, April 9th


Our 3rd Strength and Conditioning Cycle of 2018 starts this week! Week 1/4

Cycle 3 Programming Details

Immediately following this cycle we will run our first 2 week testing phase of 2018. Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

Week’s Preview
Friday: Wendler Conventional DL + CF Open 18.5

A.
Back Squat:
-Take 10 minutes to build to a working weight at 75% of 1rm

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

*Follow each set with Side Plank Leg Abductions X 10-15 each side

C.
Hang Power Clean and Jerk
-Take 3-5 minutes to build to or slightly past your working weight
-Working weight should not exceed 40% of your C&J 1rm

D.
For time: (10 minute cap)
Complete 50 X Hang Power Clean and Jerk
E.M.O.T.M.: Perform 20 Double unders, Single Unders or Lateral Bar hops

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

*Barbell weight should not exceed 40% of C&J 1rm

 

#definedintramurals #teampink