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

 

 

Friday, October 7th, 2016

Week 4/4

Recovery Yoga with Coach Rachel: This Sunday, 11am at CFD Lakeview!  All members welcome, friends and family drop in for free!

6th Annual CFD Halloween Party: Save the date! Saturday, October 29th!  Details coming soon!

CFD Marathon Cheering section: Cornelia and Broadway (mile 8) 7:45am!

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: Thursday, October 13th
Lincoln Square: Monday, October 10th

A. 
Performance:
Wendler Week 4 Deadlift: Take 12 minutes
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by simply taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which is your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+ x 85% (plus set or max reps set)
*All sets today are in preparation for your max effort “plus set”. Record how many reps and at what weight you get at this max effort set.

*Week 4 on Wendler is a Deload Week, but we are repeating week 1 to compare max sets! Next week we will be retesting the Deadlift!

Competition:
Halting Power Clean: Triple
-Take 16 minutes
-Halt for 3 seconds above knee for all reps
Build to a heavy Triple

B.
Performance/Competition:
2 Rounds: 2 Minutes ON/ 1 Minute OFF
Row For calories
Perf/Comp:  Back Squat or Overhead Squat 135/95lbs (CFD Masters 40+ 95/65lbs)
Power Clean and Jerk
*Recording max calories and reps completed over 2 rounds!

 

Registration Coming Soon! "Lift-Mas" is coming!
Registration Coming Soon! “Lift-Mas” is coming!

Wednesday, March 30th, 2016

Lincoln Square Spotlight Athlete Cora M.!

Lakeview Spotlight Athlete Amy L.!

“CFD Gives Back”  – Fundraiser workout for Urban Initiative Save the date! April 9th! Registration will be available soon!  You do not need a team to register.  We will be building teams for you if you are a “free agent”.  Pick a timeslot and we will pair you with others in that same time slot.  More details to come!  Workout Teaser:  1 part “Angie”, 1 part “Fight Gone Bad”, and 1 part Amazing Race!  Sign up for your fundraiser heat time here.

Lincoln Square: “Mobility” with Coach Cara, 6-7pm. Focusing on Barbell Athletes- ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your forearms. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong arms.

“Recovery Yoga” with Coach Rachel: Lincoln Square, 10-11am this Sunday! Great class to do after “Def Con” or as a stand alone recovery option!

Stretch of the week: Overuse of the traps and upper back can lead to lingering soreness and poor position of the shoulders. Free up your traps and reap the benefits in your overhead position. Trap Smash. 2 min each side in between sets.

What to expect for the next 3 weeks?: We have 1 week left on this cycle and 1 deload/taper week before our first testing week of the year. Both groups will transition out of our high volume/ high intensity Open training to something more long term. The next cycle will be heavy on strength and gymnastics skills. We have a testing phase coming up the week of April 11th. The testing weeks will be a perfect check in for our seasoned athletes on current barbell strengths and also serve as a good baseline for our new athletes to establish some numbers to apply in our upcoming cycles. There will be 3 testing weeks in 2016. The next cycle for both groups will start on 4/18. More details to come!

A.
Performance:
G.P.P.: 3 Rounds; not for time (10 minutes)
-Wall Climb + Hold (1+10 seconds) X 3 reps
Hollow body Crunch X 10 + Superman Extension X 10
-Flexed Arm Hang  X accumulate .30 seconds

Competition:
G.P.P.: 3 Rounds; not for time (10 minutes)
-Wall Climb + Shoulder taps (1+10) X 3 reps
Hollow Body Rock X 10 + Superman Rock X 10
-Flexed Arm Hang tuck on Rope X accumulate .30 seconds

B.
Performance/Competition:
Build to a heavy 3 for the day: You Choose!
Hang Power Clean
or
Hang Power Snatch

*Optional Sub Station: Side Plank Windmills X 20 (10 each side)

C.
Performance:
15 Minute Amrap
Power Clean  X 5 95/65lbs (CFD Masters: 40+: 75/55lbs)
Shoulder to Overhead X 7
Walking Vups X 14

Competition:
15 Minute Amrap
2 Ring/Bar Muscle-ups or 6 Pullups
4 Handstand Push-ups
8 American Kettlebell swings 70/55lbs
*Recording total rounds and reps completed.

Tarzan Swing across moat on Family Day! :)

Tarzan Swing across moat on Family Day! :)

Wednesday, November 4th, 2015

Week 2/4

Lincoln Square: “Mobility” with Coach Cara, 6-7pm. Focusing on Hips and Anterior Chain- The pelvis and trunk are your transmission for power from your legs to the bar. No matter how strong your legs become, if your trunk/pelvis can’t support the force, you’ll always fall short of your potential. Mobilize this area and reap the rewards.

Lincoln Square Schedule Change: The 5:30 and 6:30am Open Gym on Thursday at Lincoln Square has been cancelled. Attendance is too low to keep these open gym times. We will consider adding it back if interest increases in the coming months. Email us feedback if interested.

Stretch of the week: If you follow this portion of our mobility offering, please let us know by emailing Coach Cara@crossfitdefined.com

A.
Performance:
12 Minute Amrap for Quality
-Kipping Technique Practice X 1-2 minutes
-Banded or Barbell Good morning X 20 reps
-Hollow body crunch X 20
-Side Plank Windmills X 10 each side

Competition:
12 Minute Amrap for Quality
-Muscle Up + Dip + Hold: (1+2+10 seconds) X 1-3 reps
-Drop down after each complex and reset
-Banded or Barbell Good morning X 20 reps
-Hollow body rocks X 20
-Side Plank Windmills X 10 each side

B.
Performance:
Pushpress + Push Jerk: (2+2)
-8 Rounds X 90 seconds
-Building to something challenging
-Focusing on speed and fast hip drops

Competition:
BTN Snatch Grip Pushpress + Heaving Snatch Balance: (2+2)
-8 Rounds X 90 seconds
-Building to something challenging
-Focusing on speed and fast hip drops

C.
Performance/Competition:
4 Minute Amrap
Power Clean and Jerks 115/75lbs X (1+1) (CFD Master’s 40+: 75/55lbs)
-Every 1+1 counts as 2 reps, recording total reps
Rest 3 minutes
4 Minute Amrap
(Building rep scheme: 1,1, 2,2, 3,3, 4,4, etc…)
Front Squats X 115/75lbs  (CFD Master’s 40+: 75/55lbs)
Bar over burpees

DSC08884

Tuesday, September 29th, 2015

Day 16/ Week 3: Paleo and Macro Challenge! 2 Weeks in. 2 More to go! Developing new habits require strong will.

Week 2/4

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

Lakeview: “Mobility” with Coach Laura, 7-8pm. Focusing on Ankles and lower backs of Runners, Squatters, Jumpers- If you are lacking range of motion in your ankles and lower legs you have to compensate in other areas; primarily the knees, hips and Lower Back. Come in and learn an effective mobility strategy to better your squat and overall power.

Lakeside Endurance: LAST SESSION OF THE SEASON! Endurance will meet Tuesday at the Barry and the Running Path location at 7:00 p.m. weather permitting. Check Facebook for weather related updates. All workouts will be scaled for anyone new to Endurance.

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: Quick way to relieve sore hamstrings and tight calves. Great for runners or tight cracking knees. Knee Gapping – 2min each side. Drop a little lower in your squat.

Attendance Policy Reminder:  A friendly reminder; for your safety and out of respect to the coach and class; please show up to the gym at least 5-15 minutes before your class start time. The warmup is an  important part of your class and cannot be underestimated.  Movement prep and  mobility will signifigantly decrease the likelihood of injury and increase the likelihood of gains.

If you are more then 5+ minutes late to class you might be asked to wait for the next classtime or at least required to warm yourself up and join the class later on. This is necessary for the long term safety of our athletes.  We understand there are exceptions to the rule and we will do our best to accomodate.  Most importantly, train smart and be awesome!

A.
Performance:
Every 2 Minutes: Complete the following complex;
Hang Power Snatch + Overhead Squat: (3+3)
-Building in weight every round X 8 Rounds

Competition:
Every 2 Minutes: Complete the following complex;
Power Snatch + OHS + Hang Power  Snatch + OHS + Hi-Hang Snatch + OHS (1+1+1+1+1+1)
-Building in weight every round X 8 Rounds

B.
Performance:
3 Rounds: Rotate stations every 2 minutes;
Station 1: Rope climb technique practice
Station 2: Amrap of the following;
Power Clean and Jerk X 3 unbroken 115/75lbs (Master’s 40+: 75/55lbs)
Pushups X 10
Station 3: Suit Case Carry X 1 minute each side with KB/DB

Competition:
3 Rounds: Rotate stations every 2 minutes;
Station 1: Handstand walk technique practice
Station 2: Amrap of the following;
Power Clean and Jerk X 3 unbroken 115/75lbs (Master’s 40+: 75/55lbs)
Pushups X 10
Station 3: Suit Case Carry X 1 minute each side with KB/DB

 

Lakeview Graduating Team: "Straight Outta Onramp"  If you see someone new, show them around!  #Hoozah!

Lakeview Graduating Team: “Straight Outta Onramp” If you see someone new, show them around! #Hoozah!