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.

Monday, December 3rd, 2018 Testing week at Defined!

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A class inspired by the sport of Strongman; including awkward object lifting, conjugate training, and sprint work. This class replaces the 8pm WOD class.


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:
Tuesday: Front Squat or Overhead Squat
Wednesday: “Defined Physical Fitness Test”
Friday: Bench Press + “Fran”

A.
Athlete’s Choice-

“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!

OR

“The Bull”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Snatch
Overhead Squat
Snatch Grip Pushpress
Snatch Balance
Snatch Grip Pushpress

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!

B.
CrossFit Benchmark WOD: “Annie”
For time: (10 minute cap)
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 Big Annie)

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


Announcements & Upcoming Events

“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 10 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, November 29th, 2018 Testing week at Defined!

 

Superhero stance or just reading the whiteboard? 🙂

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.
Monday our 2nd week of testing will begin!

A.
Sumo Deadlift or Conventional Deadlift: Athlete’s Choice!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes or 20 minutes building to a heavy 3 or 1 for the day!

*If you have been put on risers in the past, please use them for today’s heavy effort!

Some notes: The Sumo Deadlift will allow you to lift heavier weights but also is a more technical lift than Conventional Deadlift and will take some time getting used to. If you have limited hamstring mobility and/or lower back issues, choosing the SDL will help shorten the lifting distance and keep undue strain off the lower lumber.  Trying both in your training is essential. Ask yourself; which movement feels more athletic?

B. 
Tabata: 20 seconds On/ 10 seconds OFF X 8 Rounds @ each station
Russian KB Swings
-Choose a heavy weight that allows you to go unbroken every round
Double Unders or Fast Singles
Abmats


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, December 1st, from 11am-Noon Register here! 

Next Defined On-Ramp – 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.

Wednesday, November 14th, 2018

Week’s Preview: Week 3/4
Friday: Tall Jerk + Pressing

A.
Front Squat with pace
-Pace: 3.1.3
-Find heavy 3 for the day
-Goal is to meet and beat each week’s heavy set
-Take 15 minutes, 8-10 sets building

*Drop Set X 1: Reduce weight by 20-30lbs and complete 1 max effort unbroken set with no pace!
Record weight used and reps completed!

B. 
5 Rounds: E.M.O.T.M. (15 minutes)
Min 1:Russian KB swing X 15 reps 70/55lbs
Min 2: Overhead Plate Lunge X 15 reps 45/25lbs
-scale to goblet position with kb or db
Min 3: Double Unders x 50 reps


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: This Sunday, Nov. 18th  More details and 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, December 9th – 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/limitations, tour the facility and answer any questions you may have about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Tuesday, October 30th, 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!

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, November 3rd, from 11am-Noon Register Here! 

Next Defined On-Ramp – Sunday, November 11th – 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/limitations, tour the facility and answer any questions you may have about our program. Click here! 

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


New Cycle starts today!
Week’s Preview: Week 1/4
Wednesday: Clean complex + Clean waves

A.
G.P.P.: Pressing Prep
3 Rounds; 45 seconds On/ 15 seconds Off

B1.
Tall Jerk + Split Jerk Press: (1+3)
-Building each round to a heavy for the day!
-Every 90 seconds X 8 sets

B2.
2 Rounds X Drop sets X 30 seconds on/ 60 seconds off
Pushpress, max effort, unbroken
Using about 70-75% of your max strict press

C.
For time: (10 minute cap)
100 X Double Unders
50 X Single Arm Snatch
100 X Double Unders
50 X Toes to Bar

Wednesday, October 24th, 2018


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, November 11th – 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/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.
G.P.P.: 3 Rounds; 1 minute ON/ 20 seconds OFF

B.
Amrap 1:
5 Rounds: 90 Seconds ON/ 30 Seconds OFF
Rowing for max distance*Recording total distance after 5 rounds!Rest 2 Minutes

Amrap 2:
5 Rounds: 90 Seconds ON/ 30 Seconds OFF
Strict Pullups X 5 reps
-scale to ring rows or negatives or modified pullups from a low barbell/squat rack
Wallballs X 10 reps
*Finish rest of each round with max reps Double Unders
-Heaviest weight you can go 10 reps unbroken each round

*Recording total Double Unders after 5 rounds!

BYO-BAE All Stars!

Wednesday, October 17th, 2018

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! 

BYO-BAE (before anyone else)(SOLD OUT: email Sarah@crossfitdefined.com to be put on the waiting list) 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 1 spot 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 4/4 (Last week on this cycle!)
Friday: Speed Squats

A.
Tabata Mashup: 20 ON/ 10 OFF X 5 Rounds (10 minutes)
1. Flexed Arm Hang
2. Scapular Pullups 
3. Side Plank with Leg Lift, Left (elbows)
4. Side Plank with Leg Lift, Right (elbows)
Rest 2 minutes
B.
For time: (22 minute cap)
100 X Double Unders
-Scale to 90 seconds of singles
50 X Abmat Situps
Run 800 Meters
-Scale to Row X 1000/800 meters
50 X Abmat Situps
100 X Double Unders
-Scale to 90 seconds of singles

Rest 2 minutes

25 X Single Arm Snatch, Left 55/35lbs
25 X Pushups
25 X Single Arm Snatch, Right
25 X Pushups
50 X Single Arm Overhead Lunge, alternating

Coach Mel and his new wife, Estefana. Ps. they met in the gym. If you train here long enough you just might meet your Bae too! Congrats Coach!