Friday, December 7th, 2018 Last day of testing at Defined!

Our most recent onramp grads! Say hello to a new face when you are in the gym next!                    #morethanagym #fitfam #definedonramp #liftlocal

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.

Next Cycle starts on Monday December 10th.

A.
G.P.P.: Pressing Prep
2 Rounds; 1 minute On/ 20 seconds Off

  • Seated Z Press
    • Choosing a pair of light weight Dbs or BB, perform slow reps with priority on keeping torso completely upright
  • Renegade Row
    • Perform with single arm Db, alternating sides with each row
  • Table Top Rockers

B.
Bench Press
-Take 15 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 7-5-3-3-2-2-1-1-1-1
-Perform 1 set every 90 seconds X 10 Rounds

*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility have the option to perform the Floor Press: Using the same intervals and rep scheme as the bench press above!

C.
CrossFit Benchmark WOD: “Fran”
For time: (8 minute cap)
21-15-9 reps of:
Thrusters
Pullups

-Scale appropriately to finish wod in under time cap!
-Competition Rx: 95/65lbs.
-Barbell weight should not exceed 40-45% of Pushpress or 30-35% of C&J. Completing the set of 21s in 3 sets or less would be a great goal!


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 8 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, August 17th, 2018 Last testing day at CFD!

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!

Next Defined On-Ramp – Sunday, August 19th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, August 19th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


Second “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 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 for your training and making sure you are growing and progressing in our program.

Next Cycle starts on Monday, August 20th!

A.
Shoulder Press
-Build to heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 5-5-3-3-2-1-1-1
-8 Sets X 90 seconds

B.
Push Press
-Start at 80% of 1RM Shoulder Press from Part A
-Build to heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 3-3-2-1-1-1
-6 Sets X 90 seconds

*Recording both of your heavy sets from todays work.

C.
For time: (8 minute cap)
“Fran”
21-15-9 reps of:
Thrusters
Pullups

-Scale appropriately to finish wod in under time cap!
-Competition Rx: 95/65lbs.
-Barbell weight should not exceed 40-45% of Pushpress or 30-35% of C&J. Completing the set of 21s in 3 sets or less would be a great goal!

Welcome our latest graduating onramp. Check out the guns on this group and they haven’t even started yet! #hoozah!

Tuesday, November 21st, 2017

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm.  Fix your ShouldersFix Shoulder Impingement. The shoulders figure into every upper body exercise. Focus on the rotator cuff, pec and delts. 


Announcements & Upcoming Events

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.


Testing Phase: Week 1 of 2. Last and final cycle of the year starts 12/4.
Wednesday: Hero WOD Whitten (7 and 8pm cancelled at both gyms, all other class times are not changed)
Friday: 9 and Noon Only, Team WOD, Bring a friend or family member. Open to everybody!

Today’s Wod

A.
Bench Press
-Take 20 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 5-5-3-3-2-2-1-1-1-1
-10 Sets X 2 minutes
*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility should defer to the floor press using the same intervals and rep scheme listed above.

*Follow each set with Box jumps for max height X 1-3 reps

-From a standing stationary position, work to a max height box jump. Make small jumps in height and work up to something challenging! Record height!

B.
For time: (8 minute cap)
“Fran”
21-15-9 reps of:
Thrusters
Pullups
-scale to finish wod in under time cap!
-Competition Rx: 95/65lbs

*Last time we did this WOD was on 8/4/17 (last testing phase)

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

Mobility Must #2: Focus: Getting comfortable in end range of your squat.  Sit in the bottom position of your squat, come out of it as much as needed. Accrue 5 minutes total.

Bottom Squat 

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

Coach Ben R. doing work!

Friday, August 4th, 2017 Testing week 1/2


UPDATES & UPCOMING EVENTS

Schedule Changes; Please make note: All other classes as normal with the exceptions below.
Friday night 7pm WOD @ Lincoln Square, cancelled.
Saturday Noon OLY @ Lakeview, cancelled.

This week is the start of our 2 week testing phase! Our next cycle starts on August 14th.

Second “Testing Phase” of 2017!  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 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 gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

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 Thursday, August 1oth.
Lincoln Square:
 Starting Monday, August 21st.


Next Week Testing Preview: Strict Press, Push Press, Clean and Jerk, Back Squat, 1 mile run and a whole lot more!

TODAY’S WOD

A.
Bench Press
-Take 15 minutes building to a heavy 5, 3 or 1 rep max!
-Suggested rep scheme: 5-5-3-3-2-2-1-1-1-1
-10 Sets X 90 seconds
*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 for the bench press

B.
For time: (8 minute cap)
“Fran”
21-15-9 reps of:
Thrusters
Pullups
-scale to finish wod in under time cap!
-Competition Rx: 95/65lbs

*Last time we did this WOD was on 6/5/17

C.
Mobility X 6 minutes
Recovery: Couch stretch
-Addressing quads, hip flexors, psoas and ankle extension

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

3 Rounds: not for time;
Bent Over Plate Raise: “Y”, “T”, “I” X 10 each position
GHD Back Extensions X 10-12 reps
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!**

Murph 2017

Monday, June 5th, 2017


UPDATES & UPCOMING EVENTS

We are on week 2/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th 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 beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, June 29th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Front Squat with pause
-Take 10 minutes, building to 70% of 1rm
-Pause for 2 seconds in the bottom position of each rep

B.
4 Working Sets: Every 3 minutes
-Front Squat @ 70% X 3 with 2 sec. pause
Follow with:
Static seated shoulder flexion X 30 seconds
+ Single Arm Bent Over Row X 8 each side
-using supinated grip (palms forward)
Rest remaining time of each round

C.
For time: (8 minute cap)
“Fran”
21-15-9 reps of:
Thrusters
Pullups
-scale to finish wod in under time cap!
-Competition Rx: 95/65lbs

*Last time we did this WOD was on 10/10/16

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

3 Rounds; not for time
21 Calorie Row or Bike
21 Ring Dips
*Sub ring dips for any tricep focused movement

**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!**

18765718_10104547853492032_5165625684618333193_n

Monday, October 10th, 2016

Deload/Transition Week. Next cycle and focus starts on Monday, 10/17.

3rd Annual In House Olympic Lifting Competition: For all levels. For CFD members only!  Saturday, Dec. 3rd. @ CFD LS. Registration is now open!

6th Annual CFD Halloween Party: Save the date! Saturday, October 29th! Details coming soon!

Lincoln Square: Olympic Lifting Class, 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! Saturday October 29th, 11-Noon. Choose a location and register!  Lakeview Signup Lincoln Square Signup

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Starting Tuesday, October 11th – Sold out! Next onramp with open availability, November 6th.
Lincoln Square: Starting Monday, October 10th, late registration available until Friday Oct. 14th.

A. 
Performance/Competition:
Hang Power Clean and Power Jerk: 1+1
-Build to heavy 1+1 for the day
-Take 16 minutes

B.
Performance/Competition:
Shoulder Press: Heavy Single
-Find heavy single for the day
-Take 10 minutes

C.
Performance/Competition:
For time: “Fran”
21-15-9 reps of:
Thrusters 95/65lbs (CFD Master’s 40+: 75/55lbs)
Pullups
*8 minute cap
*Last time we did this WOD was on week 1 on this last cycle, September 13th, 2016

Our most recent graduating onramp at Lakeview.  #Hoozah!

Our most recent graduating onramp at Lakeview. #Hoozah!

Tuesday, September 13th, 2016

Meat Share – If you have never high quality meet, now is the time.  All orders must be in by Wednesday, Sept. 14th @ 12p.  Meat pick up at each gym will happen on Saturday.

Week 1/4: New cycle, new focus!

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

Lakeview: “Mobility” with Coach Cara, 6-6:30pm. 30min Mobility class to restore, recover, and discover new range! Use it as a warmup then join the WOD OR as a cool down after a full class. Focus: 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 production.

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday September 24th, 11-Noon. Choose a location and register!  Lakeview Signup Lincoln Square Signup

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, September 15th
Lincoln Square: Saturday, September 17th

A.
Wendler Week 1 Shoulder Press: Take 10 minutes
When working with a Wendler progression you base your percentages from what is called a “working 1RM”.  You can find this number by simply taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Learn more about what is the Wendler 5/3/1 Program here! 

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+x85% (plus set)
*All sets today are in  preparation for your max effort “plus set”.  Record how many reps you get at this max effort set.

B.
Shoulder MOB/STAB Circuit: 3 Rounds; not for time
1. Incline Bench Y,T,W Plate Raises X 10 each position
(Move with elbows in full extension. Finish each rep with weight past frontal plane)

2. Single arm Bent over Row with KB or DB X 10-12 each side
(Post up on a box or bench with opposite hand, squeeze weight into ribcage at the top of each rep, move slowly)

3. Ab wheel Rollouts X 10-12
(Move from a hollow position with tailbone tucked, butt tight, legs squeezed together and shoulders down and back) *Add intensity by pausing in full extension of each rep

C.
Performance/Competition:
For time: “Fran”
21-15-9 reps of:
Thrusters 95/65lbs (CFD Master’s 40+: 75/55lbs)
Pullups
*8 minute cap
*Last time we did this WOD was May 27th, 2016

 

Congrats to both our CFD Lifters for hitting Competition PRs on stage at last weekends Weightlifting Meet!  Looking forward to seeing you all at our In-House OLY Meet @ CFD LS on 12/3. Registration coming soon!

Congrats to both our CFD Lifters for hitting some big PRs on stage at last weekends Weightlifting Meet! Looking forward to seeing you all at our In-House OLY Meet @ CFD LS on 12/3. Registration coming soon!