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, July 15th, 2015

Week 2/4

CFD Lakeview Ladies Night – WOD & WINE – Friday, July 17th, 2015.  Details & Registration HERE.

Lincoln Square: “Mobility” with Coach Cara, 7-8pm. Focusing on Full Body Recovery- The best athletes know how to recover fast so they’re ready for the next day. Using a Mobility Ball, Barbell & Foam Roller to restore the Quads, Forearms, Pecs, Shoulders, Hamstrings and Back. Come in to learn some new warmup and recovery techniques to do before and after your workouts.
STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo: Hips holding you back? This will be the only pre-workout you need on squat day! Here’s the a path to a better squat. Work on this for 2-3 minutes per leg.​

A.
Performance/Competition:
Turkish Getup: 3 Per Arm
-Using a KB/DB or Barbell
-Build up to something heavy and challenging for 3 each arm
Follow each set with Weighted Plank 45/25lbs X.30 seconds

B.
Performance:
3 Rounds: 3 Minutes @ each station (27 Minutes total)
1. Single Leg RDL: 5 reps per side (barefoot)
-Working on balance, stability and body awareness.
-If you have the balance and can express full ROM, Add weight with KB/DB
2. Amrap of the following:
Kipping Pullup X 5
Overhead Walking Plate Lunge 45/25lbs X 10
Hang Power Clean X 5 95/65lbs (CFD Master’s 40+: 65/45lbs)
3. Row 500/400 Meters
Rest remaining time of each round

Competition:
3 Rounds: 3 Minutes @ each station (27 Minutes total)
1. Single Leg RDL: 5 reps per side (barefoot)
-Working on balance, stability and body awareness.
-If you have the balance and can express full ROM, Add weight with BB
2. Amrap of the following:
Chest to Bar Pullups X 5
Hand Stand Pushups X 5
Hang Power Snatch X 5 115/75lbs (CFD Master’s 40+: 75/55lbs)
3. Row 500/400 Meters
Rest remaining time of each round

 

Murph 2015. 10am Heat!

Murph 2015. 10am Heat!

Friday, June 12th, 2015

Week 2/4

Schedule Change: The 7pm class will be cancelled at both LV and LS today, Friday, June 12th!  More details here! 

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo: Free your lats for a stronger overhead position! Spend 2 minutes per side​ before a WOD to reap the benefits!

Bike MS Yoga Night @ CFD Lakeview. 

July 11th Murph Day Registration Link. (sign up quick)

A.
Performance:
Build to 50%+ of 1RM Conventional Deadlift
then…
4 Working Sets:
Romanian Deadlift X 7 Week 1: 50%, Week 2: 50% + 5-10lbs
Bottoms Up KB Carry X 100 Ft each arm
AbWheel Rollouts with pace (21X0) X 1 minute
Rest 1 minute

Competition:
Build to 90% of 1RM Conventional Deadlift X Doubles
-8 Sets X Every 90 seconds
then…
3 Working Sets:
Conventional Deadlift @ 75% X 5 Reps
*Follow each set with Handstand Pushup negatives X 3-5 with a 5 second descent
with a 6″ Deficit using stacked plates

B.
Performance:
14 Minute Partner Amrap:
Station 1: Row 500/400 Meters
Station 2: Complete an Amrap of the following;
Kipping Pullups X 5
Single Arm KB Snatch 55/35lbs X 10
Box Jumps 24/20″ X 15
*Recording total rounds and reps completed in station 2 by both partners!

Competition:
14 Minute Partner Amrap:
Station 1: Row 500/400 Meters
Station 2: Complete an Amrap of the following;
Rope Climbs X 3
Power Snatch 75/55lbs X 10
Double Unders X 30
*Recording total rounds and reps completed in station 2 by both partners!

 

CFD athlete Ryan C. representin CFD at WODAPALOOZA in Austin, Tx! A solid finish, placed 15 out of 25!  Hoozah!

Athlete Ryan C. representing CFD at WODAPALOOZA in Austin, Tx! A solid finish, placed 15 out of 25! Hoozah!