Monday, December 11th, 2017


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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

Lakeview: Starting Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A1.
Kipping Prep: Tabata Mashups: 20 on/ 10 off, 8 Rounds at each station

  1. Hollow Body Hold
  2. Superman extension 

*Scale hollow hold to tuck hold if needed

A2.
5 minute Skill Session
Kipping Technique
*If you have the strength and technqiue to kip already, work on Strict Chest to Bar pullups X sub max sets
Rest as needed after each set. Try to get 2-4 sets in time given!

B1.
Snatch Complex: Hang Snatch hi-pull + Hang Power Snatch
-1+1 X 3 cycles
-Building in weight after each 3 cycles X 12 minutes
-Priority is on position and timing, stay light and work on the mechanics of the lift!

B2.
3 Rounds: E.M.O.T.M. X 3 rounds: 30 on/ 30 off
Hang Power Snatch Cycling
-using somewhere between 35-45% of 1rm Snatch, or something light enough to hold onto for the full 30 seconds

C.
9 minute Amrap
Pushups X 10 reps
Walking Vups X 20 reps
Double Unders X 30 reps

*Recording total rounds and reps completed

Monday, December 4th, 2017

Announcements & Upcoming Events

Boozy Bingo Charity for Puerto Rico – Saturday, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


New Cycle Starts today!  Programming details and writeup coming soon!

A.
Back Squat or Overhead Squat: Athlete’s Choice!
-8 Sets X 2 Minutes building in weight each round
-Heavy 3 with a 1 second pause in bottom position of each rep
*Recording heavy 3 from the day!

B.
5 Rounds: 30 on/ 30 off
Skill session: Double Unders
Perform max reps Double Unders X 5 Rounds

Focus: Practicing timing for stringing together multiple reps of doubles!
*If you dont have Double Unders, sub single unders or single unders with high knees working on timing and stamina for future double under work.

C.
Death By: E.M.O.T.M. X 10 Rounds
Every Minute on the Minute, perform the following;
Thruster 95/65lbs 
Bar Over Burpees
With an increasing rep scheme every round: 1,1, 2,2, 3,3, 4,4, etc…
Once you get to a round you fail to complete; start working your way back down the ladder to a number you can maintain for the remainder of each round.

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

Core Conditioning: 1 Round, minimal rest between each station
Weighted Plank X max
Abmats X 40
Russian Twist X 30
Reverse Crunch X 20
Weighted Plank X max

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Back to training. Testing week is over. Starting a new cycle for the month of December.

Friday, December 1st, 2017 Last day of testing week!

Announcements & Upcoming Events

Lincoln Square classes on Saturday are all cancelled due to our Weightlifting competition. All members are welcome to attend Lakeview for their 8am, 9am and/or 10am class options!  Check our schedule for more details!

4th Annual In house Weightlifting Meet, Lift-Mas: This Saturday at Lincoln Square. 10-3pm!  All are welcome!  Please come support your fellow CFD athletes as they compete in the Snatch and Clean and Jerk! Food vendors, coffee vendors, Mimosa table.  What else could you need?!

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can come free of charge! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Sunday, Dec. 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

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

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


A.
Sumo Deadlift or Conventional Deadlift: Athlete’s Choice!
-Build to a heavy 3 or 1 rep max for the day!
-Take 20 minutes, building in weight each set
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-Prioritize a strong back position over heavy load!
*If you have been put on risers in the past, please use them for today’s heavy effort!

*Last tested on 8/11/17

B.
For time: (15 minute cap)
50/35 X Row for Calories
50 X Wallballs 20/14lbs
50 X Russian Kb Swings 70/55lbs
30-20-10
Double Unders
&
Abmats

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

Mobility Must #7: Focus: Improving the squat by stretching the glutes and hip capsule! Spend 2-3 minutes per side! 

Watch Video!

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Our 4th Annual In House Weightlifting Competition is this Saturday! Lift-Mas is here! Please join us, all are welcome! 10-3pm

Friday, November 17th, 2017

Announcements & Upcoming Events

Thankslifting In-House Powerlifting Meet – This Saturday, November 18th @ CFD Lakeview – come support all of your teammates this Saturday from 10a – 2p during the In-House Powerlifting meet. The mimosa tent will be stacked high, the Ipsento Coffee Cart will be loaded up with caffeine and KettleBell Kitchen will be keeping everyone’s belly full. Event details here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Sunday, Dec. 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

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

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


Week 4/4 on this current cycle. Next week is the start of our 2-week testing phase.  Training cycle details, click here.

Today’s Wod

A.
Clean Complex: (3+2+1)
-Halting Clean Pull + Hang Clean + Jerk
-Halt for 2 seconds above knee for each Halting clean pull, then reset.
-Take 12 minutes, building to a moderately heavy working weight.
-If you know your 1rm C&J, 75-80% is a great goal!

B.
6 Rounds: Every 3 minutes complete the following;
Hang Power Clean X 3 reps @ 75-80% of 1rm C&J
Row X 10/7 calories
30 X Double Unders or 30 X Lateral Bar hops
10 X Kneeling Slamballs 40/30lbs
Rest remaining time of each round!

*Recording weight used for WOD today!

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

E.M.O.T.M: X 10 rounds
Max reps Handstand pushups X 30 seconds
Rest remaining of each minute
*Record total reps completed!
-Scale to handstand hold, handstand negatives, wall climbs, etc.. Choose something you can do for 30 seconds each round.

*Repeat from Week 2 on this cycle.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Monday, October 30th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on week 2/4 on this current cycle.  Current training cycle details, click here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet:  12/2. UPDATE: SOLD OUT! Email: Noal@crossfitdefined.com if you want to be put on the waiting list!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, November 4th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

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

Lakeview: Starting Tuesday, November 7th (last onramp of the year, 12/5)
Lincoln Square: Starting Monday, November 6th (last onramp of the year, 12/4)


TODAY’S WOD

A1.
Bench Press: Sets of 5 (9 minutes)
-Take 6 sets, building to a working weight, every 90 seconds
-If you know your 1rm, 75-80% is a good working weight goal!
-Include a 2 second isometric pause just above chest on last rep only!

A2.
Working Sets X 3  (9 Minutes)
3 Sets: every 3 minutes: EMOM,
Min 1:
Bench Press @ working weight X 5 reps
-Include a 2 second isometric pause just above chest on last rep only!
Min 2:
Single Arm Bent Over Row X 8 each side with a 1 second pause at top of each rep
Min 3:
Standing PVC Shoulder Extensions X 30 seconds

B.
For time: (12 Minute Cap)
100 X Double Unders
50 X Single Arm Snatch 55/35lbs (alternating sides as needed)
50 X Toes to Bar
(Scale to Vups or hang tucks)
100 X Double Unders

*Sub 2 minutes of single unders for doubles if needed!

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

Pushup Test
*Max Reps unbroken Pushups X 1 set
-Band assisted, incline pushups, from knees, etc… Choose an option that allows you to put in some good work!
-Record total number of reps!
-Rest as needed then perform 2 more sets at half the number of the first.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

BayWatch saving lives


Tuesday, October 17th, 2017


SPECIALTY CLASSES TODAY:

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

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm. Focusing on Barbell Athletes- ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your forearms and elbows. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong arms.


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on a deload/transition week. Next cycle starts on 10/23!

Ed Coan Strength Seminar – Saturday, October 21st from 12:30p to 5:30p.  Details and registration here. Limited to 25 people.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Details and registration here!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

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

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
10 minute Quality Amrap
Single Leg RDL with medball reach X 5 each side
-Only add Medball if you  can perform 5 on each side without losing balance
Hollow Scap Shrugs X 15 reps
Handstand Hold X 1 minute

B.
Bench Press: Speed Priority, Sets of 3
12 sets total, every 90 seconds (18 minutes)
-Take 6 sets building in weight each round to a working set
-Pause for 3 seconds 1″ above chest for the last rep only!
-Take 6 sets @ working weight X 3 reps with pause on last rep!
*As an active rest: Follow each set with 30 seconds X  Supine  PVC pass throughs

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmat Situps
*sub doubles for singles x 2
(100-80-60-40-20)

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

Last completed on 7.31.17. Compare scores to your last attempt!

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

Midline: Posterior
3 Rounds x 1:30 min on / 1 min off
Sandbag Bearhug, as heavy as possible

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Throwback to the Koolaid era @ CFD!