Monday, February 13th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 10 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.

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

Whole30 Nutrition Workshop – Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

Manage Your Macros Nutrition Workshop – Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p


A.
Back Squat
-Take 8 minutes, building to working weight @ 65%+ of 1rm
-Add 5-10lbs from last week’s working weight
-Maintain the same amount of reps for each working set from week 1!

B.
3 Working Sets:
Back Squat @ 65%+ X 6-10 reps
Kipping Handstand Pushups X sub max set
(Aim for 1/2 the number of reps of a max effort unbroken set)
Single Arm Bent Over Row X 6-10 reps each side (AHAP)
Rest as needed after each set

C.
8 Minute Amrap
Ascending Ladder: 3,3,6,6,9,9,etc…
Power Clean and Jerk
-using no more than 50% of 1rm
-Competition RX: 135/95lbs
Bar over Burpees

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

3 Rounds:not for time;
Banded Face Pulls X 20
Bent Over Plate Raise: Y,T,W X 10 each
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!**

Another great packed OLY class at CFD!

Another great packed OLY class at CFD!

Tuesday, February 23rd, 2016 First week of the CrossFit Open. Week 1/5!

“Bring a Friend Day” - Saturday, February 27th (Lakeview at 11a & Lincoln Square @ 10a).  Be a role model and help someone out.

“CFD Gives Back” Fundraiser for Urban Initiative  Save the date, April 9th!

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

Lakeview: “Mobility” with Coach Laura, 6-7pm. Fix your overhead position. If you are working on overhead pressing, jerks, or OHS you need flexibility of the thoracic spine and shoulders. Attempting these lifts without full range of movement can lead to shoulder pain.
​Learn ​exercises to help you increase range of motion in your spine and shoulders.

“Recovery Yoga” with Coach Rachel: Lincoln Square, 10-11am this Sunday! Great class to do after “Def Con” or before the CrossFit Open Training from 11-1pm!

Stretch of the week:  Improve your overhead position with this stretch. Consistency is key to PR your next press or OHS. If you can stack your spine up correctly, your barbell will start to float up with ease and limit shoulder pain. 3-5 mins per day for every day you sit in a chair.

A.
Performance:
Take 10 minutes:
Build to 75-80% of Bench Press
-Suggested rep scheme: 10-7-5-5-3-3

Competition:
Take 10 minutes:
Muscle Snatch + Hang Muscle Snatch + Snatch Balance: (1+1+1)
-Build to heavy (1+1+1)

B.
Performance:
3 Rounds; not for time
BenchPress @ 75-80% X 5 Reps
Bent over Row X 12 reps
(Use between 30-40% of 1rm Deadlift)
Handstand Hold X 1 minute
Rest as needed between rounds

Competition:
10 Minute Quality Amrap
Strict HSPU X max
Kipping HSPU X max
Single Arm Snatch X 6 each side (AHAP)
Hollow Body Rock X 1 minute
Rest as needed between rounds

C.
Performance:
3 Rounds: for time;
25 X Russian KB Swing 70/55lbs
25 X Box Jumps 24/20″
25 X Abmats
(12 Minute cap)

Competition:
Every minute on the minute X 12 minutes
Odd: Deadlift: 135/95lbs X 15-20 reps
Even: Toes to Bar X 10-15 reps
*Choose a number you can maintain each round

Athletes2-2 (1)

Tuesday, January 26th, 2016

Paleo/Whole 30 Nutritional Workshop Registration – The Whole30 / Paleo workshop is this Saturday, January 30th from 11:00a – 12:30p at CFD Lincoln Square.  If you want to make some amazing health and body composition changes, this is the way to get started.

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

Lakeview: “Mobility” with Coach Laura, 6-7pm.  Ankles & Knees- Free your legs for a more powerful squat, deadlift, and recover smarter by starting from the bottom up. Most knee pain is due to kneecap tracking issues. Clearing up tight muscles around the knee will help fix the tracking and ultimately keep you pain free. 

Stretch of the week:  Learn the basics of how to recover your creaky knees. Spending a 3 minutes with a lacrosse ball will allow you to squat a little deeper and go up stairs pain free!

A.
Performance:
E.O.M.O.T.M. X 6 Rounds (12 minutes)
Odd: Romanian Deadlift X 5 reps with pace (3211)
-Adding weight each round
Even: Forward backward lunge with front rack kb X 30 seconds
-switch sides every round

Competition:
E.O.M.O.T.M. X 6 Rounds (12 minutes)
Odd: Sumo Deadlift X 10 reps
-Adding weight each round
Even: Kipping Handstand Pushup practice X 30 seconds

B.
Performance:
Partner Team Sprints: Teams of 2
5 Rounds: 2 minutes ON/ 2 minutes OFF
Row X 10 Calories
Wallballs X 15 reps 20/14lbs
*Finish rest of time with max reps box jump overs 20″
-1 Partner working @ a time!
**Team score is total box jump overs completed together

Competition:
Partner Team Sprints: Teams of 2
5 Rounds: 2 minutes ON/ 2 minutes OFF
Toes to Bar X 10 reps
Single arm KB/DB Snatch X 15 reps 55/35lbs
*Finish rest of time with max reps Double Unders
-1 Partner working @ a time!
**Team score is total Double Unders completed together

 

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