Tuesday, February 14th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 9 days!  Register with the CrossFit Defined team HERE! 

“Whole 30″ Nutritional Workshop Registration: This Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

“Manage Your Macros” Nutritional Workshop Registration: This Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p

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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: SHOULDERS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your lower limbs. If you are lacking range of motion you have to compensate in other areas. Come in and learn an effective mobility strategy to better your overall power.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. 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.
12 Minute Skill Amrap
1. Review of Hollow position + Rock the boat Partner Drill!
2. Tabata Mashup X 6 Rounds: 20 on/ 10 off
Hollow Hold + Superman Extension
3. 5 Minute Amrap
Choose an option that is attainable and challenging!
Kip Swing with block X 10-15 reps
Kipping Pullup X 10-15 reps
OR
Kipping Chest to Bar Pullup X 10-15 reps
Follow each set with:
Reverse Crunch X 10-15 reps
Rest as needed

B. 
2-Position Power Snatch
-Hi Hang + Hang  (1+2)
-Take 12 minutes building in weight
-Focus on using legs to drive the bar and high elbows to keep the bar close!
*Advanced athletes: Full Squat Catch is an option!

C.
For time: (10 minute cap)
50-50-50-50-50
Double Unders
-Sub with Double under practice for 1 minute each round or 1 minute of fast single unders
25-20-15-10-5
Pushups with Hand Release

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

4 Rounds X 400 Meter Run
Rest 2 minutes between rounds

**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!**

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Congratulations to Lincoln Square athlete Mel for starting our coaching internship program! If you see him shadowing a class give him a big high five and wish him luck as he grows into more of a coaching role!

 

Friday, February 10th, 2017

New Cycle Starts this week!

The 2017 CrossFit Open Starts in 14 days!  Register with the CrossFit Defined team HERE! 

Saturday @ LV: OLY Class at Noon: Cancelled! Join us at CrossFit Illumine to support 6 of our CFD athletes competing in a USAW Weightlifting Meet.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. 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.
Sumo Deadlift with pace
-Building to heavy 3 for the day
-Pace: 1.1.3.0 (1 second up, 1 second at the top, 3 seconds down, touch and go)
-Take 15 minutes

B.
5 Minute Mobility
Situp to Straddle X 1 minute
Band Assisted Pancake Split X 2 minute
Calf Smash with BB X 1 minute each side

C.
CrossFit Open WOD 14.1
10 minute Amrap
30 X Double Unders 
-sub with 45 seconds of single unders
15 X Power Snatches 75/55lbs
*Recording total rounds and reps completed

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

3 Minute X Max Strict Chest to Bar Pullups
-Scale to strict pullups, ring rows or negatives!

**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!**

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Monday, January 23rd, 2017

We are on week 4 on this current cycle!

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! Options available at both gyms! This Saturday, January 28th. 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, February 2nd
-  Lincoln Square: Starting Monday, February 6th


 A.
Athlete’s Choice!
“Big Clean Complex”
6 Rounds of the following Complex:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
OR
“Big Snatch Complex”
High Hang Snatch + Hang Snatch + Snatch + Snatch Grip Push Press
High Hang Snatch + Hang Snatch + Snatch + Snatch Grip Jerk, any style
High Hang Snatch + Hang Snatch + Snatch + Snatch Balance

-One round consists of all 12 reps 
-Try not to drop the bar during the entire round
-Rest as needed between rounds 
-Increase weight each round
-Full Squat catch on all movements, scale to power position if needed!

*Recording heavy set from the day!

B. 
4 Rounds: 1 minute ON/ 30 seconds OFF
Min 1: OH Walking Lunge
-Scale to Back Rack position
-Use no more than 55% of strict press
Min 2: Muscle ups, pullups or Ring Rows
-Strict or kipping, choose a skill or strength you want to improve upon
Min 3: Double-unders
-Scale to single unders or spend the minute practicing your doubles Drills for practice! 

C.
Bonus: “The Grind”, (to be completed after class)
5 Rounds; 1 minute on/ 1 minute off
10 X Burpees over the rower
*Finish rest of each minute with max reps calories on rower!

**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 Trodo athletes that competed this past weekend!  CFD showed up in a big way with 8 teams!  #cfdstrong

Congratulations to all of our Trodo athletes that competed this past weekend! CFD showed up in a big way with 8 teams! #cfdstrong

Wednesday, January 18th, 2017

We are on week 3 on this current cycle!

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Cancelled this week.  Will pick back up next week.

“Free Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Cold Weather Gear Pre-Order!  Pull-Overs, Zip-Ups and a ton more.  Click here for details.

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, February 2nd
-  Lincoln Square: Starting Monday, February 6th

A.
12 Minute Quality Amrap
Double under Skill practice x 1 minute
Single Arm Snatch + Top-down Turkish Getups: (5 + 2) X each arm
Power Thrusts with Wall or Slamball X max height X 10 reps
-no catch, let drop, repeat for height!

B.
Back or Overhead Squat: Athlete’s Choice!
-8 sets X 2 minutes, building each round
-Build to a heavy 3 for the day with pace.
-Pace: (4.1.1.1)

C.
7 Rounds for time: (12 minute cap)
Single Arm Snatch X 5 Left 55/35lbs
Single Arm Snatch X 5 Right
Pushups with Hand Release X 7
Toes to Bar X 9

D.
Bonus: Grind Work, (to be completed after class)
“Midline Conditioning”
3 Rounds; not for time
20 X Medball Vups
10 X Good Mornings
-add weight if needed
1 Minute X Front Rack Hold with Double KBs
Rest as needed after each set

**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!**

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Friday, January 13th, 2017

New Cycle started  Jan. 3rd! Click here to learn more about our new cycle and the changes for 2017

Attendance Tracking has started in the new year at CrossFit Defined!  Please check in on the new I-pads at each gym when you arrive. Keeping track of attendance will help us offer reward incentives, improve our ability to help with athlete accountability as well as offer statistical data for work reimbursements.

Free “Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. 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, February 2nd
Lincoln Square: Starting Monday, February 6th

A.
Back Squat or Overhead Squat: 1 + 1 with 10 second iso hold
-Every 90 seconds on the 90 X 10 rounds
-Building in weight each round to a heavy for the day
-Suggested Warmup sets: (4 sets)
5 reps + 1 second hold
5 reps + 3 second hold
3 reps + 5 second hold
2 reps + 8 second hold
1 rep + 10 second hold X 6 sets building

B.
3 Rounds; Max effort, 1 minute @ each station
Walking Lunge with Double KB X 1 minute max effort
-Side or front rack carry
Landmine Oblique Twists X 1 minute max effort
-stay light and focus on the core moving the weight not arms
Rest X 1 minute

C.
“Turbo”
10 minute Amrap
5+ Burpees to a 45lb plate
50 X Double Unders or 1 minute of Single unders
*Compare scores to 8.23.16
**”Turbo” is one of CFD’s benchmark workouts. Record your scores, we will be repeating this in the future!

D.
Bonus: Grind Work, (to be completed after class)
Gymnastics Conditioning: Choose one option that fits your current conditioning and strength!
A. 3 Sets X 20 unbroken kipping handstand pushups
B. 4 Sets X 15
C. 5 Sets X 12
D. 6 Sets X 10
*Option to decrease hspu height with abmats
**Sub Dips, pushups or seated DB Press if needed
Rest as needed after each set!

**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!**

2 of our original CFD OGs. #hoozah! Ryan and Dan

2 of our original CFD OGs Ryan and Dan showing off their Regional’s Swag. #hoozah!

 

Friday, January 6th, 2017

New Cycle Starts this week! Click here to learn more about our new cycle and the changes for 2017

Attendance Tracking is starting this week at CrossFit Defined!  Please check in on the new I-pads at each gym when you arrive. Keeping track of attendance will help us offer reward incentives, improve our ability to help with athlete accountability as well as offer statistical data for work reimbursements.

Free “Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, January 5th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Power Clean or Power Snatch: Triples
Athletes Choice: Choose a movement you want to improve upon in the New Year!
-Take 8 minutes to build to working weight
-Working Sets: 75% X 3 X 5 sets
(based off C&J or Snatch 1rm)
*If you do not know your 1rm take the 8 minutes to build up to something challenging for the work sets.
After you have completed all 5 sets, increase to 100% of your 1rm and perform 1 set of 5 Clean or Snatch Pulls
-100% X 5 X 1 set

B.
3 Minute Amrap
60 X Double Under Buy-In
15 X Deadlifts -Using no more than 55% of your 1rm Deadlift
15 X Bar Facing Burpees
Rest 3:00
3 Minute Amrap
60 X Double Under Buy-In
10 X Deadlifts
10 Bar Facing Burpees
Rest 3:00
3 Minute Amrap
60 X Double Under Buy-In
5 Deadlifts
5 Bar Facing Burpees
*Recording weight used and total rounds and reps completed over the 3 Amraps!
*If you don’t have your Doubles yet, spend 1 minute performing fast single unders or 75 lateral bar hops

C.
Bonus: Grind Work, (to be completed after class)
3 Rounds:
GHD Situps X 10-15 reps
-Sub with any core movement you are confident with
Plank, any style X 1 minute
Rest as needed after each set.

**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!**

Sending our best to our former CFD member who just moved to Florida to become a Firefighter!  We miss you already Melissa!  #CFDSTRONG #FITFAM

Sending our best to former CFD member Melissa F., who just moved to Florida to become a Firefighter! We miss you already!        #CFDSTRONG #FITFAM