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hollow body hold

Monday, December 11th, 2017

Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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 Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!

Week 2/4!  For programming details, click here!

Kipping Prep: Tabata Mashups: 20 on/ 10 off, 8 Rounds at each station

  1. Hollow Body Hold
  2. Superman extension 

*Scale hollow hold to tuck hold if needed

5 minute Skill Session
Kipping Technique
*If you have the strength and technqiue to kip already, work on Strict Chest to Bar pullups X sub max sets
Rest as needed after each set. Try to get 2-4 sets in time given!

Snatch Complex: Hang Snatch hi-pull + Hang Power Snatch
-1+1 X 3 cycles
-Building in weight after each 3 cycles X 12 minutes
-Priority is on position and timing, stay light and work on the mechanics of the lift!

3 Rounds: E.M.O.T.M. X 3 rounds: 30 on/ 30 off
Hang Power Snatch Cycling
-using somewhere between 35-45% of 1rm Snatch, or something light enough to hold onto for the full 30 seconds

9 minute Amrap
Pushups X 10 reps
Walking Vups X 20 reps
Double Unders X 30 reps

*Recording total rounds and reps completed

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

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
Kipping Chest to Bar Pullup X 10-15 reps
Follow each set with:
Reverse Crunch X 10-15 reps
Rest as needed

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!

For time: (10 minute cap)
Double Unders
-Sub with Double under practice for 1 minute each round or 1 minute of fast single unders
Pushups with Hand Release

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!**


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!


Friday, December 16th, 2016

Week 3/4

Spotlight Athletes: 2 inspirational Master’s Athletes. Read their stories here! Alberto and Cathy

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’s program!
Lakeview: Starting Sunday, January 8th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

10 Minute Amrap for Quality
Single Leg RDL with Medball  X 8 reps each side
-focus on completing all 8 reps without losing balance
Wall Climb + HS Hold (1+15 sec.) X 3 reps
Wall Climb + Shoulder Taps (1+10) X 3 reps
-perform shoulder taps in tight hollow position
Hollow body rock X 20 or Hollow body hold X 30 seconds

The Bear: Find heavy triple!
Every 3 minutes X 6 Rounds, building to a heavy 3 cycles of the following;
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
*Add weight each round!
*Goal is to not drop bar until all 3 cycles have been completed.
*Rest remaining time of each round!

**Last performed on 10/14.  Compare your heaviest round to your last attempt from today!

“CrossFit Open WOD 13.2″
10 minute Amrap:
Shoulder to Overhead 115/75lbs X 5 (Master’s 40+: 75/55lbs)
-barbell weight should be no more than 60% of your strict press or 30% of Deadlift
Deadlift 115/75lbs X 10
Box Jumps 24/20″ X 15
*Compare scores to last time performed on 5.24.16

Coach "Uncle" Matt

Coach “Uncle” Matt

Tuesday, October 11th, 2016

Deload/Transition Week. Next cycle 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! Rocks Bar on Lincoln, 9-Midnight. Drink package, food and DJ. Costumes highly encouraged!  Invite coming soon!

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

Lakeview: “Mobility” with Coach Alex, 6-6:30pm.  Focus: Fix your posture to increase your gains! Achieve better mobility in your Thoracic Spine and upper back! If you sit more than 1 hour a day this class if for you! Limited T-Spine mobility is a byproduct of 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 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 Wednesday, October 12th, late registration available until Saturday  Oct. 15th.

G.P.P.: 3 rounds; not for time
Single Leg RDL with BB X 10 each leg
(focus on square hips with neutral back)
Hollow body Hold X 1 minute
(scale to sets of smaller timed increments to accumulate 1 minute)
Pistols X 10 each side
(Scale to single leg squats off plyo box)

Athlete’s Choice: Back Squat or Overhead Squat
-Find heavy single with a 10 second static hold in bottom
-Take 12 minutes

Performance/Competition: Athlete’s Choice!
For time:
Russian KB Swings 70/55lbs X 100 reps
Run X 1 Mile (row 2000/1500 meters)
*16 minute Cap

LS athlete POP reppin' CFD at the Grand Canyon. #Hoozah!

LS athlete POP reppin’ CFD at the Grand Canyon. #Hoozah!

Friday, February 6th, 2015

Lincoln Square Class Addition: The 6:30am class started this week. This class will be added to Monday, Tuesday, Wednesday and Friday morning schedule!  We will test this class out for the month of February! You requested, we provided!

Fu + Ho Olympic Lifting & Biomechanics Seminar @ CrossFit Defined – March, 21st, 2015

Option 1:
E.M.O.T.M X 9 Rounds
1. Hollow Body Hold X 40 seconds
2. Box Jump (sub-max) X 40 seconds
-Focus on power and height not speed, reset between jumps!
3. Kickup to HandStand + 3-5 second static hold X 40 seconds

Option 2:
E.M.O.T.M X 9 Rounds
1. Bar/Ring Muscle ups X 3-6, unbroken if possible
2. Handstand Shoulder Taps X 40 seconds
3. Wallballs 2fer1 X 12

Option 1:
Every 90 on the 90 X 8 Sets
Floor Press X 6
*Follow each set with 10-15 band pulls (red band)

Option 2:
Every 90 on the 90 X 8 Sets
Snatch Grip Zotts Press X 6
Video Help!
*Follow each set with Snatch Grip PVC Superman extensions X 10-15

Option 1:
2 Rounds:
3 Minute Amrap
6 X KB Snatch 55/35lbs
6 X Pushup
6 X Box Jump Over 20″
Rest 1 Minute
3 Minute Amrap
Row for Calories
Rest 1 Minute

Option 2:
2 Rounds:
3 Minute Amrap
3 X Hang Power Clean 135/95lbs (Master’s 40+: 95/65lbs)
6 X Shoulder to Overhead 135/95lbs
9 X Wallballs 20/14lbs (Master’s 40+: 14/10lbs)
Rest 1 Minute
3 Minute Amrap
Row for Calories
Rest 1 Minute