Tuesday, April 25th, 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. Focus: Head to Toe Recovery. Come learn the “Mobility Classics” on how to recover smarter and faster. Don’t miss the chance to spend a solid amount of time opening up and working through stubborn tightness.


UPDATES & UPCOMING EVENTS

COMMITTED CLUB WINNER: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle.  At the end of every quarter we will pull 1 winner!  Bobby D. won a free month at CFD!  Congrats buddy!

New Cycle starts this week! Week 1/4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Spotlight Athletes: Sean & Chelsea. Read their story 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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Pushpress: Sets of 3s
-Take 8 minutes, building to 70% of 1rm Pushpress

B.
4 Rounds: 30 seconds ON/ 30 seconds OFF
Pushpress @ 70% X max reps
Rest
Ring Rows X max reps
-Incline to ground level, choose your intensity!
Rest
Flexed Arm Hang X max time
Rest

*Recording total number of Pushpress reps completed over 4 rounds!

C.
For time: (15 minute cap)
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Hang Power Snatch X 15 reps 95/65lbs
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Thrusters X 15 reps 
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Sumo Deadlift High pull X 15 reps

*Barbell weight should not exceed 45% of Snatch or Pushpress, or 50% of strict press!

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

E.M.O.T.M:  X 5 Minutes
Muscle ups, Chest to Bar Pullups or Kipping Pullups, unbroken X 4-10 reps
-Choose a movement that is challenging but doable and pick a rep scheme that is repeatable for the full 5 minutes
-Add band assistance if needed

**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!**

 

Bobby D.  Winner of our first Committed Club Raffle!  Congrats Bobby!  Enjoy a free month on us!  #fitfam

Bobby D. Winner of our first Committed Club Raffle! Congrats Bobby! Enjoy a free month on us! #fitfam #committedclub #cfdstrong

Friday, April 7th, 2017


UPCOMING SPECIALTY CLASSES

Recovery Yoga with Coach Rachel, 10:30-11:30am, This Sunday at CFD Lincoln Square. All friends and family of members are welcome to attend free of charge!


UPDATES & UPCOMING EVENTS

Athlete Survey: Thankyou to all of our athletes that took the time to respond back to our End of 2016/Beginning of 2017 Athlete Survey!  We are working our way through your answers and will be slowly implementing meaningful changes relating to your feedback!

First “Testing Phase” of the year: 2 week testing: 4/10-4/23 More details to come!

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Pose Running Endurance Workshop with Coach Mark and Coach Allyn, This Saturday, April 8th. Limited space available!  REGISTER HERE!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd 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, April 6th (Still time to register last call, this Sunday)
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Halting Power Clean + Hang Clean: (1+1) X 2 cycles
-Halt for 2 seconds above knee
-Building X 20 minutes
*Every 5 minutes perform the following:
Dip Support Hold + Dip: (5 seconds + 1 rep) X 45 seconds
-ring, box or dip bars
-Use band assistance if needed

B.
3 Rounds: 3 1/2 Minutes ON/ 90 Seconds OFF
Run 400 meters (Row 500 Meters)
*Finish the remaining time of each round with max reps of:
Round 1: HSPUs
Round 2: Overhead Squat 75/55lbs
Round 3: Hang Power Snatch 75/55lbs

*Recording total reps as 3 separate numbers!

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

Assault Bike Conditioning: Grab a buddy and push each other!
5 Rounds: (1:2 rest)
1 minute max effort for calories
2 minute Rest

**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!**

 

CF Caliente Night dos!

CF Caliente Night DOS!

Monday, March 27th, 2017 The CrossFit Open is over!


 TODAY’S SPECIALTY CLASSES

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!


UPDATES & UPCOMING EVENTS

CrossFit Open 17.5! All registered athletes have until Monday 5pm pacific time to submit their scores!

CROSSFIT OPEN RANKINGS AFTER 5 EVENTS

17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
17.4: 82ND in the North Central Region
17.5: TBD
Overall: TBD / 309 teams in North Central Region
WorldWide Ranking: TBD / 4200 CF affiliates

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Pose Running Endurance Workshop with Coach Mark and Coach Allyn, April 8th. Limited space available!  REGISTER HERE!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

6-Week Macro Challenge! 1 more week!

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, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
Halting Power Clean + Front Squat: (1+1) X 3
-Halt for 2 seconds above knee for each rep
-Building in weight each round
-20 minutes
*Every 5 minutes perform 1 Round:
Single Arm Bottoms up KB Carry X 100 ft each side
-stay light and work on balance
Scale up to: Single Arm Waiters Walk X 50 ft. each side

B.
For time: (12 minute cap)
25-20-15-10-5
Hang Power Snatches 75/55lbs
50-40-30-20-10
Abmats
*Option to sub HPS with American KB Swings 70/55lbs

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

Row Conditioning
9 Rounds: (20 min total)
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.

-This is a re-test from Jan. 4th, 2017

**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!**

A packed mobility power half hour with Coach Cara!

A packed mobility power half hour with Coach Cara!

Tuesday, March 21st, 2017 CrossFit Open Week 5/5


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. 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.


UPDATES

CROSSFIT OPEN RANKINGS AFTER 4 EVENTS

17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
17.4: 82ND in the North Central Region
Overall: 56th / 309 teams in North Central Region
WorldWide Ranking: 628th / 4200 CF affiliates

CrossFit Open 17.5 Throwdown: Sunday, Noon-2pm, Location to be determined!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd  from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Whole 30 and Macro Challenge: 1 more day to go!

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, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
Athlete’s Choice!
Hang Power Clean or Hang Power Snatch
-Find heavy 3 for the day!
-Take 18 minutes
*Every 4 minutes perform the following:
Ring Support Hold + Dip: (5 second hold + 1 Dip) X 5 reps
-Scale to Box Support Hold + Dip

B.
4 Rounds: 3 minutes ON/ 1 minute OFF
Power Clean, touch and go, X 5 reps unbroken
-using no more than 50% of C&J 1rm
Ring Dips X 10
Box Jumps 24/20″ X 15
Rounds 1 and 3: Finish with max reps Calorie Row
Rounds 2 and 4: Finish with max reps Double unders
*Scale Doubles to Single unders or lateral bar hops

*Score is total calories rowed and total doubles, 1 number!

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

3 Rounds; not for time
Strict Toes to Bar X 10
Good Mornings X 20
rest as needed

**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!**

 

17.3!

17.3!

Friday, March 3rd, 2017 CrossFit Open Week 2/5

Week 4/4

Whole 30 and Macro Challenge: Week 2!

CrossFit Open 17.2 Team Throwdown: @ CFD Lincoln Square, this Sunday 12-2pm!  Spectators, friends and family are all welcome to come cheer everyone on!

“Recovery Yoga” with Coach Rachel, 10:30-11:30am, this Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th 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!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


A.
Hang Power Snatch + Overhead Snatch Grip Lunge: (3+4)
-Scale to Backrack if needed for Lunges
-(3+4), alternating steps each rep
-Take 15 minutes building to a heavy complex

**17.2 Special Considerations: Since we have limited DBs in each of the weight categories and limited space for the lunge paths, we will be modifiying this workout for class programming.  

**If you are registered for the Open and want to do 17.2 in class, you will need a judge to count your reps! OR you can come to our “Open Team Training” this Sunday at Lincoln Square from 12-2pm and we will provide a Registered Judge for you.

B.
Mobility X 5 minutes
Hip flexor release

C.
2017 CrossFit Games 17.2 Video Demo

12 Minute Amrap
2 Rounds:
20 X Front Rack Weighted Lunge Steps with DBs
16 X Toes to Bar
8 X Power Cleans with DBs
2 Rounds:
20 X Front Rack Weighted Lunge Steps with DBs
16 X Bar Muscle ups
8 X Power Cleans with DBs

Sub for Toes to Bar: Hanging knee raise
Sub for Bar MU: Pullups or chest to bar pullups

CF Open Weights and Standards:
Men: 18-34 yrs old: 50lb DBs
Men Scaled: 35lb DBs + Hanging knee raise and chin over bar pullups
Men 55+: 35lb DBs + Toes to bar and chest to bar pullups
Teen Boys: 14/15 yrs old: 35lb DBs
Women: 18-34 yrs old: 35lb DBs
Women Scaled: 20lb DBs + Hanging knee raise and chin over bar pullups
Women 55+: 20lb DBs Toes to bar and chest to bar pullups
Teen Girls: 14/15 yrs old: 20lb DBs

CF Open Rules and Regulations:
-Must alternate feet on lunge with every step
-Must stand in full extension after each lunge rep
-Both heels must cross line with body in full extension
-Each knee must touch the ground with each lunge rep
-Only hands can touch bar for Muscle ups
-At least one end of the DBs must touch ground outside of feet for each P. Clean
-Every 5 feet must be marked and will equal 1 rep

D.

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

The bonus work is recovery! Spend 10-20 minutes with a foam roller, stretch band and mobility ball working on something tight and specific to your weaknesses!

**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!**

CrossFit Open 17.1

CrossFit Open 17.1 Coach Murph killing the game

 

Monday, February 20th, 2017 CrossFit Open starts in 4 Days!

Week 3/4

The 2017 CrossFit Open starts in 4 days!  There are 5 weeks and 5 workouts in the CrossFit Open.  As a gym, we will be doing these workouts on Fridays in class and on Sundays during our “CrossFit Open Team Training” .  Watch the video below to learn more!

The 2017 CrossFit Open starts in 4 days!  Register with the CrossFit Defined team HERE! 

Whole 30 and Macro Challenge Starts today! Good Luck to all of our athletes doing the challenge and reach out for support when you need it!

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!

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.
Hang Power Snatch: Triples
-Take 20 minutes
-Build to a heavy set of 3
-Focus on keeping the bar close and using your legs to drive the power!
*Advanced athletes: catch in full squat
Every 5 minutes: Complete 1 minute X Handstand Hold using wall
*Scale up by adding shoulder taps

B. 
For time: (12 minute cap)
1000 Meter Row
50 Pushpress
-Using 55% of strict press
30 CTB Pullups

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

6 Rounds: not for time
:45 seconds of easy rowing
Hanging “L” Hold X Max time
-Scale to hang tuck with knees tight to chest
Rest as needed

**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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