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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Monday, December 5th, 2016

Week 2/4

Lincoln Square: Olympic Lifting Technique 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” today 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 session! Still time to join either onramp!
Lakeview: Starting this Tuesday, Dec. 6th
Lincoln Square: Starting this Monday, Dec. 5th.

A.
Performance:
10 Minute Quality Amrap
Turkish Getups X 2 each side
-kb or db
-increase weight as needed
Jumping pullup to 3 sec negative X 1 minute
-jump from the floor to chin above bar or use box assistance if needed
-lower slowly for 3 seconds till arms are in full extension, release and repeat

Competition:
10 Minute Quality Amrap
Turkish Getups X 2 each side
-kb or barbell
Rope Climbs X 1 minute

B.
Performance: Barbell cycling (15 Minutes)
Hang Power Snatch: (3.3.3)
-Rest 15 seconds between each set of 3 cluster
-Building in weight after each round

Competition: Barbell cycling
Power Snatch: (3.3.3)
-Rest 15 seconds between each set of 3 cluster
-Building in weight after each round

C.
Performance/Competition:
Tabata: 20 On/ 10 Off X 24 Rounds (12 minutes)
-Row for calories
-Pushpress 75/55lbs
-Box Jumps 24/20″
*Recording 3 totals; 1 from each station

Most of the strong ladies who competed this past weekend at "Lift-Mas" Weightlifting Meet!

Most of the strong ladies who competed this past weekend at “Lift-Mas” our 3rd Annual In House Weightlifting Meet!

 

 

 

 

Friday, September 9th, 2016

Deload/Transition Week. Next week will be the start of our newest cycle.

Recovery Yoga for Athletes with Coach Rachel: This Sunday at Lakeview. 11am in the park.  If it rains, we will move it inside!  Bring a mat or towel!  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 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.
Performance/Competition:
Take 18 minutes:
Build to a heavy 3 for the day: You Choose!
Hang Power Clean
or
Hang Power Snatch
*On the 5, 10 and 15 minute mark: Complete max reps in 1 minute of;
Performance: Ring or Box Dips
Competition: HSPUs

B.
Performance/Competition:
2 Rounds: 1 minute at each station
Wallballs 20/14lbs
Sumo Deadlift High-pull 75/55lbs
Box Jumps 20″
Push Press 75/55lbs
Row For calories
Rest 2 minutes
*Recording total reps over 2 rounds!

Please welcome our most recent graduating onramp at Lincoln Square, "The Fierce Five"  If you see one of them around, give them a big high 5! #Hoozah

Please welcome our most recent graduating onramp at Lincoln Square, “The Fierce Five” If you see one of them around, give them a big high 5! #Hoozah

Wednesday, August 24th, 2016

Week 3/4

“Whole 30″ and “Manage your Macro” Challenge:  Day 17!

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday August 27th, 11-Noon. Choose your location and sign up!

Lincoln Square: “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: Restore movement and eliminate soreness in your posterior chain- Lower back, glutes and hamstrings! We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, August 25th — SOLD OUT
Lincoln Square: Monday, August 22nd Still time to join!

Friday Preview: Clean and Jerk

A.
Performance/Competition:
Back Squat:
-Build up to 65%+ of 1rm Back squat
-7 Sets X 90 seconds
then…
Working Sets X 3
Back Squat X 8 reps @ 65%+
-Add 10-20lbs each week to working percentage
Follow each set with:
Perf: Single Arm Bent Over Row + Single Arm Snatch (5+5)
(Using KB, perform on each side)
Rest 90 seconds after each set

Comp: Hang Split Snatch with KB X 10 each side
(start light and get comfortable with the movement and position)
Rest 90 seconds after each set

B. 
Performance/Competition:
Team WOD: Teams of 2
14 Minute Amrap
Row 1500/1100 meters as a team
in time remaining, sprint relay style, complete the following;
Hang Power Snatch X 5 75/55lbs
Back Rack Reverse Lunge X 5
Slam Balls 40/30lbs X 5
*Only 1 person working at a time!
*Partners must complete full round before switching

"CFD Gives Back 2016"

“CFD Gives Back 2016″