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!

Tuesday, October 10th, 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 Hamstrings, lower back and glutes! Restore movement and eliminate soreness in your posterior chain.  We will break down the common issues that lead to tightness and movement restrictions. See better positions in the Sumo DL, Squat and Overhead positions!


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming soon!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  (sold out event) All friends and family of CFD are welcome!  Spectators encouraged!

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!

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, October 14th 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 Fundamentals Program! (limited space available in both)

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


TODAY’S WOD

A.
Back Squat: Speed Sets (week 4)
-Take 10 minutes to build up to 65%+ of 1rm
-Build in sets of 3s
-Goal is to complete each rep in under 2 seconds
-Add 10-20lbs to your working weight from last week if you were able to complete all 4 sets in under the 12 second time cap. This is your last and heaviest week on this progression!

B.
Working Sets X 4; Every 2 1/2 minutes:
Complete the following;
Speed Back Squats X 6 reps @ working weight
-If you fail to complete 6 reps in 12 seconds or less, lower weight for next set
-Priority on depth and speed, not weight used!

*Follow each set with this Dynamic Hamstring and Adductor Stretch: Situp to Straddle Reach X 1 minute

C.
Tabata: 20 ON/ 10 OFF X 8 Rounds @ each station
Rowing for total calories
Double Unders
Wallballs 20/14lbs
*Recording total reps from the row station and wallball station.  2 numbers!
-Resting 1 minute to transition between each set of 8 rounds!

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

3 Rounds; not for time
Legless Rope Climb X 1-2 ascents
Tall Kneeling Single Arm Press X 30 seconds each side
Bent Over DB Flys X 30 seconds
Rest as needed after each set
*Repeat from week 2 on this cycle.

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

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

just a little night time riding. no big deal.

Tuesday, September 26th, 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  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.


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 2/4. Want to know more about the focus of the current cycle? Click Here! 

“Thankslifting” CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  For details and registration, click here.  The specific programming and training for this event will start next week.  Sign up now! Everyone is welcome, no prior experience necessary.

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

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.
G.P.P.: 3 Rounds; 1 Minute ON/ 30 seconds OFF
Modified Landmine Press X 30 seconds each side
4 Square Drill, Single Leg X 30 seconds each side
Heavy Wallballs X 1 minute

B.
For time: (22 minute cap)
80 X Double Unders
80 X Air Squats
800 Meter Run
400 Meter Run with Slamball 40/30lbs
40 X Slamballs
30/20 X Row for Calories
100 Meter Run with Slamball
100 Meter Walking Lunge with Slamball

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

3 Rounds; not for time:
Strict Ring or Box Dips X max effort unbroken set
Seated Plate Raise X 15-20 reps
Seated DB Bicep Curl X 10-12 reps
Rest as need after each set

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little core conditioning sprinkled in.

**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!**

Monday, September 11th, 2017


UPDATES & UPCOMING EVENTS

We are on a deload/transition week.  Next Cycle starts 9/18/17

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, This Saturday, September 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 intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, September 19th.
Lincoln Square: Starting Monday, September 18th.


TODAY’S WOD

A.
Power Clean + Power Jerk
-Take 15 minutes, building to a heavy (1+1) for the day

B.
4 Minute Amrap
Power Cleans X max reps

Competition Weight: 155/105lbs
-using no more than 55% of 1rm C&J or 55% of today’s heavy set.

Rest 1 Minute

4 Minute Amrap
Row for max calories

Rest 1 Minute

3 Minute Amrap
Front Squats X max reps
-using same weight used for P. Cleans

Rest 1 Minute

3 Minute Amrap
Double Unders X max reps

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

3-5 Rounds: not for time;
Handstand Hold X 30-60 seconds
Single Arm Bent Over Row X 8 each side, AHAP!
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!**

Congratulations to all of our Granite Games competitors!

 

Friday, September 8th, 2017


UPDATES & UPCOMING EVENTS

Weekend Schedule Change: Due to half our coaching staff competing at the Granite Games this weekend our schedule at Lakeview as been changed for this weekend only.

Saturday @ LV: 8am Team WOD, 9am Strength, 10am Team WOD, 11am-12:30pm Weightlifting. No change at LS.  Sunday as normal!

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Week 4/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, September 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 intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, September 19th.
Lincoln Square: Starting Monday, September 18th.


TODAY’S WOD

A.
10 Minute Quality Amrap: Complete 3-5 rounds, not for time:
Half Kneeling Inline Pallof Press X 12 reps per side
Wall Plank X 45-60 seconds
Deathmarch X 20 steps

B.
R.F. E. Barbell Split Squats X 5 each leg
-Building to a heavy set of 5 per leg
-6 Sets, every 2 minutes
-Rear foot elevated 4-8″
-Goal is to meet or beat your heavy set from week 2 on this cycle!

C.
12 minute Amrap
30 X Double Unders
15 X Alternating Single Arm Snatch 55/35lbs
10 X Pushups with hand release

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

Rowing Conditioning
5 Rounds X 40/30 calories
Rest 1 minute

*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 as well as check in with the coach on duty before starting!**

Coach Ben and Coach Kevin leading a free intro to CrossFit class. Next session, next Saturday, 9/16. Registration online!

 

Monday, August 28th, 2017


UPDATES & UPCOMING EVENTS

Labor Day CFD Apparel Sale: Click here

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Week 3/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

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 Sunday, August 27th. (still a few spots left)
Lincoln Square: Starting Monday, August 21st.


TODAY’S WOD

A.
6 Rounds: Rotate stations every 90 seconds; (18 minutes)
Station 1: Barbell Split Squats X 5 each leg
-Building to a heavy set of 5 per side
*Try to meat or beat what you hit last week with the rear elevated foot position.
Scale to: double KB/DB side loaded or single goblet position
Station 2: Dip bar or Box Support Holds X 45-60 seconds

B.
4 Rounds: 3 minutes ON/ 1 minute OFF
KB Hang power cleans X 2 each side 55/35lbs
Walking Plate Pushups X 8
Double Unders X 32 reps

-Pick up where you left off at the beginning of each round
-Counting total rounds and reps completed over all 3 rounds

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

Tabata: 20 on/ 10 off, 8 Rounds at each station

  1. Hollow Body Hold
  2. Superman extension 

*Scale hollow hold to tuck hold if needed

-Repeat from Week 1 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 as well as check in with the coach on duty before starting!**