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.

Monday, November 26th, 2018 Testing week begins at Defined!

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 1/2 Preview-
Tuesday: BackSquat + Row repeats
Wednesday: Clean and Jerk + “Jackie”
Friday: Sumo or Conventional Deadlift

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

  • Turkish Getup Complex: (Floor Press X 3 + TGU X 1 + Strict Press X 3 X TGD X 1)
    -Perform on each side with a bottoms up KB!

B1.
Strict 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

B2.
Push Press
-Start at 80% of heavy 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.
“100%”: Defined Benchmark Sprint effort WOD
For time: (6 Minute Cap)
30 X Burpee Box Jump overs 24/20″
30 X SlamBall 40/20lbs


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 9thTo 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 16th, 2018

Week 3/4

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

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

C.
For time: (7 Minute Cap)
21 X Bar Over Burpees
21 X Power Cleans
21 X Bar Over Burpees

Rx Barbell weight: 135/95lbs, weight should not exceed 50% of C&J 1rm.
-Barbell weight should feel light and you should be able to string together at least 5 reps at a time!


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.

Wednesday, November 7th, 2018

Week’s Preview: Week 2/4
Friday: Front Squats with pace, Chest to Bar Pullups and Deadlifts

A.
G.P.P.: 3 Rounds; 1 minute on/ 20 seconds transition

B.
6 Rounds: Every 2 minutes, perform the following;
Bulgarian Split Squat X 6 each leg
-Building sets X 3
-Working sets X 3
*Follow each round with Tall Box Jumps X 3 reps
-2 foot jump, 2 foot landing, step down, reset, repeat!
-Building in height each round

C.
Tabata Mashup X 6 Rounds @ each station
Single Leg Alternating V-ups
Superman Flutter Kicks
Mountain Climbers

 

Weighted Air Squats with Ollie


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: 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 – This Coming 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 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.

Monday, November 5th, 2018

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A class built around strongman movements, conjugate training, and sprint work. This class replaces the 8pm WOD class.


Week’s Preview: Week 2/4
Tuesday: Clean Complex
Wednesday: Bulgarian Split Squats
Friday: Front Squats with pace

A.
G.P.P.: Pressing Prep
2 Rounds; 60 seconds On/ 20 seconds Off

  • Turkish Getup Complex: Floor Press X 3 + TGU + Strict Press X 3
    -perform on each side

B.
Tall Jerk + Split Jerk Press: (1+2)
-Building each round to a heavy for the day!
-Every 90 seconds X 8 sets

C.
14 Minute Amrap
5 X Shoulder to overhead
10 X Backrack Reverse Lunge
5 X Bar Over Burpees
10 X Knees to Elbows

*Using no more than 70% of your strict press or 40% of your C&J


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: 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 – This Coming 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! 

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, November 3rd, from 11am-Noon Register

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!