Tuesday, November 28th, 2017 Testing Week

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. Focusing on Hamstring restrictions. Restore movement and eliminate soreness in your medial and posterior chain. We will break down common issues that lead to tightness and movement restrictions. See better positions in the deadlift and squat while relieving tension and tightness in your lower back. 


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Sunday, Dec. 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

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 Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


Wednesday preview: Back Squat + “Cindy” or “Mary”

A.
Power Clean and Jerk OR Squat Clean and Jerk: (1+1)
-Choose full squat or power position for the day
-Take 20 minutes building to a heavy set
-You have a max of 3 attempts at any heavy set

*If you find your heavy set with time left on the clock, reduce by 20% for drop sets!

B.
Hero WOD: “DT”
5 Rounds for time: (15 min cap)
Deadlift X 12 reps
Hang Power Clean X 9 reps
Push Jerk X 6 reps

*Barbell weight recommendations: Weight should not exceed 55% of your 1rm C&J from today’s heavy set OR 40% of your 1rm DL. A great goal would be to complete each round in less than 5 sets!
-Competition Barbell weight: 155/105lbs

**Last time you saw this WOD was on our last testing week on 8/08/17

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

Mobility Must #5: Focus: Internal Shoulder rotation. Spend 3 minutes on each side in position demonstrated in video!  This stretch will help work your shoulders back into a safe position and give you more stability and range with any pulling or pressing movement!

Watch Video! 

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Mobility class at Lincoln Square

Tuesday, August 8th, 2017 Testing week 2/2


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. Come to Mobility this week to gain some range in your (midback) Thoracic Spine, upper back, and neck! We all struggle with it and it’s a huge limiting factor in our desk chair culture. Come do something about it!


UPDATES & UPCOMING EVENTS

“EZ” Elijah Muhammad Weightlifting and Squatting workshop: This Sunday at CFD Lincoln Square, from Noon-4pm. We will be his first stop on his “Road from the CrossFit Games Tour” Registration open to the public! Taking up to 20 athletes. Registration here! 

This week is the start of our 2nd week of testing. Our next cycle starts on August 14th.

Second “Testing Phase” of 2017!  Every 4 months we have a 2-week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, August 19th 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! (limited space available in both)

Lakeview: Starting Thursday, August 1oth.
Lincoln Square:
 Starting Monday, August 21st.


Testing week Preview:
Wednesday: Sumo or Conventional Deadlift and Cindy or Mary bodyweight test
Friday: Back Squat and 1 mile run time trial

TODAY’S WOD

A.
Power Clean and Jerk OR Squat Clean and Jerk: (1+1)
-Choose full squat or power position for the day
-Take 20 minutes building to a heavy set
-You have a max of 3 attempts at any heavy set

B.
Hero WOD: “DT”
5 Rounds for time: (15 min cap)
Deadlift X 12 reps
Hang Power Clean X 9 reps
Push Jerk X 6 reps

*Barbell weight recommendations: Weight should not exceed 55% of your 1rm C&J from today’s heavy set OR 40% of your 1rm DL. A great goal would be to complete each round in less than 5 sets!
-Competition Barbell weight: 155/105lbs

**Last time you saw this WOD was on our last testing week on 4/11/17

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

This week’s grind work will  help you assess and address common mobility issues!
Part 4: Shoulder Flexion Test!
Shoulder Flexion Mobility test 
-Watch video, find a wall and a friend, have them take photos of each side for later comparison!

Mobility:  Wall Slides, corrective exercise 

**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!**

“EZ” Elijah Muhammad Workshop this weekend. Registration link here!

Tuesday, April 11th, 2017 Testing Week!


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: Runner’s Mobility with focus on healing knee pain and recovering the IT Band.  Free your legs for a more power and recover smarter from high rep endurance cycles.


UPDATES & UPCOMING EVENTS

First “Testing Phase” of 2017!  Every 4 months we have a 2 week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

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.

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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD
A.
Clean or C&J: 1rm Test
-Power or full squat clean are both options today!
-Take 20 minutes building to a heavy for the day
-You have a max of 3 attempts at any heavy lift for the day!

B.
Hero WOD: “DT”
5 Rounds for time: (15 min cap)
Deadlift X 12 reps 155/105lbs (CFD Master’s 40+: 95/65lbs)
Hang Power Clean X 9 reps
Push Jerk X 6 reps

*Barbell weight recommendations: Weight should not exceed 50% of your 1rm C&J or no less than 30% of your 1rm DL. A great goal would be to complete each round in less than 5 sets!

**Last time you saw this WOD was on our last testing week on 11/22/16

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

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: 5 Way Shoulder recovery stretch by Kelly Starrett

Watch Video!  

**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!**

#twinzies

#twinzies

 

 

Wednesday, March 15th, 2017 CrossFit Open Week 4/5


TODAY’S SPECIALTY CLASSES

Mobility @ Lincoln Square with Coach Cara, 6-6:30pm. Focus: The best athletes know how to recover fast so they’re ready for the next day. Restore the tight muscles of Quads, Hips, Forearms, and Front of Shoulders. Fix your shoulders!


UPDATES

This week we our starting our 3rd cycle of 2017.  Immediately following this 4 week cycle; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell strengths as well as a handful of baseline WODS from CF HQ. Our Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

CROSSFIT OPEN RANKINGS AFTER 3 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
Overall: 49 / 309 teams in North Central Region
WorldWide Ranking: 552 / 4200 CF affiliates

Recovery Yoga & 17.4 Open Prep with Coach Rachel, 10:30-11:30a, This Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!

Whole 30 and Macro Challenge: Start of Week 4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This 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, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
Back Squat:
-Take 10 minutes to build to first working weight at 75%

B.
Working Sets X 5
-Every 2 minutes
75% X 5
80% X 3
85% X 1
75% X 5
80% X 3

C.
Power Clean and Jerk
-Take 5 minutes to build past working weight
-Working weight should not exceed 40% of your C&J 1rm

D.
For time: (10 minute cap)
Complete 50 X Clean and Jerks
E.M.O.T.M.: Perform 20 Double unders or 20 Lateral Bar hops

*If you finish the workout in under the time cap, continue your Double unders EMOTM X 50 reps till time runs out!

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

3 Rounds: NFT
20 X Pistols, alternating
40-60 FT X Handstand walk
Rest as needed after each round

**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!**

DSC_0076

17.1 aftermath

 

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!

Monday, November 14th, 2016 Testing Week

Testing Week!

We are on our 3rd testing phase of 2016; with our last two testing phases in August and April.  Every 4 months we have a 2 week time where we will be checking in on many  of our core lifts, girl wods, common CFD wods, etc…

Use these next 2 weeks to either establish new numbers or check in with your last testing week results.  Each strength test or workout will be a great way to check in with your current conditioning and strength gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

Lincoln Square: Olympic Lifting technique class, 6-7pm with Coach Noal. Cancelled this week, will pick back up next week. (If you are on a OLY program training for our December meet, feel free to grab a friend and bring in your day 1 program)

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. No experience needed. Tell a friend, bring a friend, support someone new! Sunday, November 20th. Options at both locations! 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!
Lakeview: Starting Tuesday, Dec. 6th
Lincoln Square: Starting Monday, Dec. 5th.

A.
Performance/Competition:
Front Squat or Overhead Squat: 1RM Test!
-Take 20 minutes, building to a heavy 1 on either lift, your choice!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1
Optional sub station: Bent Over Plate Raise: “Y”, “T”, “I” X 5 reps each position
and/or Band Pull Aparts X 20 reps (slow)

B.
Performance/Competition:
Grace and Isabel Prep/Warmup!

C.
Performance:
“Grace”: For time;
30 X Clean and Jerks 135/95lbs (CFD Master’s 40+: 95/65lbs)
-Power, Muscle and/or full squat cleans are all acceptable)
(8 Minute cap)

*Compare times to first attempt with this WOD on week 1 of the last cycle. (10/17)

Competition:
“Isabel”: For time;
30 X Snatch 135/95lbs (CFD Master’s 40+: 95/65lbs)
-Power, Muscle and/or full squat snatches are all acceptable)
(8 Minute cap)

Another amazing successful CrossFit Kids Birthday Party at CFD.  #truckerhats #fitfam #cfkids Contact   Cara@crossfitdefined.com if interested in learning more about hosting events at CrossFit Defined!

Another amazing and fun CrossFit Kids Birthday Party at CFD. Contact Cara@crossfitdefined.com if interested in learning more about hosting your next event at CrossFit Defined. #truckerhats #fitfam #cfkids