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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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!

 

Wednesday, February 8th, 2017

New Cycle Starts this week!

The 2017 CrossFit Open Starts in 16 days!  Register with the CrossFit Defined team HERE! 

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.

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Fix your Shoulders- The shoulders figure into every upper body exercise. If your arms are moving, that movement is occurring along the joints that comprise the shoulder. Get rid of shoulder pain and start moving correctly. The answer is simple: consistency!

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 15 minutes
-Build to a heavy set of 3
*Advanced athletes: catch in full squat

B. 
10 minute Quality Amrap
2-5 reps X Toes to Bar
2-5 reps x Chest to Bar Pullup
2-5 reps x Bar muscle ups
Rest 1 minute
(Choose a rep scheme that is obtainable for each round. Something between 2-5 reps)
*The coaches will have an option for athletes that want to improve their kip swing, toes to bar and pullup strength!

C. 
Tabata X 6 Rounds; 20 on/ 10 off
Jumping Lunges
Vups or Abmats
Pushups

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

10 Rounds X 2 Minutes on Assault Bike, Rower, or run!
Rest 1 minute between sets

**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!**

The Trodo killers!

The Trodo killers!

Wednesday, February 1st, 2017

We are currently on a scheduled deload/transition week.  New cycle starts Monday, Feb. 6th.

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus:Come to Mobility this week to gain some range in your Thoracic Spine and upper back! We all struggle with it and it’s a huge limiting factor in our desk chair culture. Come do something about it!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 28th. 11am Options 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, February 2nd
-  Lincoln Square: Starting Monday, February 6th


A.
E.O.M.O.T.M: 9 Rounds (18 minutes)
(Every other minute on the minute)
Odd Minutes: Hang Power Snatch + OHS: (3+1)
-Scale up to Hang Snatch + OHS
-Building in weight for each round
Even Minutes: Box Jump for height from seated position X 3
-Building in height for each round

B.
Team WOD: Teams of 2
For time: (15 minute cap)
Row 1600/1200 meters
OHS X 50 reps 95/65lbs
-Barbell weight should be no heavier than 50% of strict press or 45% of Snatch
Scale to Front Squat
-Barbell weight should be no heavier than 30% of Front Squat
Burpee Box Jump overs X 30 reps 24/20″
*Only 1 partner working at a time!

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

3 Rounds; not for time
Side Plank Twist  X 20 each side
Weighted Plank or Plank 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!**

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