Wednesday, April 26th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Head to Toe Recovery. Come learn the “Mobility Classics” on how to recover smarter and faster. Don’t miss the chance to spend a solid amount of time opening up and working through stubborn tightness.


UPDATES & UPCOMING EVENTS

COMMITTED CLUB WINNER: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle.  At the end of every quarter we will pull 1 winner!  Bobby D. won a free month at CFD!  Congrats buddy!

New Cycle starts this week! Week 1/4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Spotlight Athletes: Sean & Chelsea. Read their story 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.
Power Clean + Front Squat: (1+1) X 2
-Build to a heavy for the day
-Take 15 minutes

B.
3 Rounds: not for time;
Bulgarian Split Squats X 6 per leg
-using 2 DBs or KBs
Tall Box Jumps X 5 reps
-choose or build up to a challenging height that is under your max!
Rest as needed after each round

C.
For time: (8 minute cap)
21-15-9
Deadlift
-Using 55% of 1rm
Bar over burpees
*Recording weight used and time!

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

E.M.O.T.M: X 10 Rounds
Row 12/9 calories

**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!**

Our most recent graduating onramp at Lincoln Square.  The Squat Squad is coming for you! #fitfam

Our most recent graduating onramp at Lincoln Square. The Squat Squad is coming for you! #fitfam

 

Monday, April 17th, 2017 Testing Week 2/2!


TODAY’S SPECIALTY CLASSES

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!


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.

Retail Pre-Order Sale: order now through this Friday night!  CFD Shopping Mall here.

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! This 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

A1.
Shoulder Press
-Build to heavy 5, 3 or 1 rep max for the day
-Suggested rep scheme: 5-5-3-3-2-1-1-1
-8 Sets X 90 seconds

A2.
Push Press
-Start at 90% of 1RM Shoulder Press
-Build to heavy 5, 3 or 1 rep max for the day
-Suggested rep scheme: 3-3-2-1-1-1
-6 Sets X 90 seconds

*Recording both of your heavy sets from todays work.

B.
2 or 3 Rounds for time: (10 minute Cap)
Run 400 meters
(option to row 500 meters if needed)
7 Cycles X Bear Complex
Power Clean
Front Squat
Shoulder to overhead
Back Squat
Shoulder to overhead
*Comp Rx 135/95lbs
*Barbell weight should not exceed 50% of 1rm C&J

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: Unglue your upper back.  Tight overhead positions sometimes come from a tight upper back and sticky shoulder blades.  Loosen up the soft tissue to clear a healthy position to go overhead!

Watch Video for demo!

**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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Tuesday, March 21st, 2017 CrossFit Open Week 5/5


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:LOWER LIMBS 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, deadlift and overall power.


UPDATES

CROSSFIT OPEN RANKINGS AFTER 4 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
17.4: 82ND in the North Central Region
Overall: 56th / 309 teams in North Central Region
WorldWide Ranking: 628th / 4200 CF affiliates

CrossFit Open 17.5 Throwdown: Sunday, Noon-2pm, Location to be determined!

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.

Whole 30 and Macro Challenge: 1 more day 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! (limited space available in both)

Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
Athlete’s Choice!
Hang Power Clean or Hang Power Snatch
-Find heavy 3 for the day!
-Take 18 minutes
*Every 4 minutes perform the following:
Ring Support Hold + Dip: (5 second hold + 1 Dip) X 5 reps
-Scale to Box Support Hold + Dip

B.
4 Rounds: 3 minutes ON/ 1 minute OFF
Power Clean, touch and go, X 5 reps unbroken
-using no more than 50% of C&J 1rm
Ring Dips X 10
Box Jumps 24/20″ X 15
Rounds 1 and 3: Finish with max reps Calorie Row
Rounds 2 and 4: Finish with max reps Double unders
*Scale Doubles to Single unders or lateral bar hops

*Score is total calories rowed and total doubles, 1 number!

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

3 Rounds; not for time
Strict Toes to Bar X 10
Good Mornings X 20
rest as needed

**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!**

 

17.3!

17.3!

Tuesday, March 7th, 2017 CrossFit Open Week 3/5

This is a scheduled deload/transition week.

CROSSFIT OPEN RANKINGS AFTER 2 EVENTS:
17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region

Overall: 56th/ 309 teams in North Central Region
WorldWide Ranking: 605th/ 4200 CF affiliates
“Life Lifting @ Lincoln Square” with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: Restore movement and eliminate soreness in your medial & lateral chain. Focus on Glutes, IT Bands, Adductors, Lats & Triceps. See pain free running and better positions in the sumo deadlift, squat and overhead positions!

CrossFit Open 17.2!  All registered athletes have until Monday 5pm pacific time to submit their scores!

Whole 30 and Macro Challenge: Week 3!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! 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, March 30th
Lincoln Square: Starting Monday, March 6th


A.
G.P.P.: 3 rounds; not for time
60 ON/ 20 OFF
-Bear Crawl Ball push X 20 ft (forw/back)
-Single Leg RDL with Med ball reach
-Double Unders or Single Unders

B.
Athlete’s choice:

“The Bear”
Complete 3 Cycles of the following;
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 3 cycles are complete
-Building each round to a heavy 3 Cycle!
-Rest as needed between sets
-(15 minute clock)

“The Gorilla”
Complete 3 Cycles of the following;
Snatch Pull
Hang Snatch
Overhead Squat
Back Squat
Snatch Balance
-Cannot drop bar until 3 cycles are complete
-Building each round to a heavy 3 Cycle!
-Rest as needed between sets
-(15 minute clock)

C.
For time: (10 minute Cap)
Run 800 meters (Row 1250/900 meters)
then….
Amrap of the following:
5 X Deadlifts
10 X Hang Power Cleans
15 X Wallballs 20/14lbs
*Barbell weight should not exceed 40% of your 1rm C&J or 65% of strict press

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

3-5 Rounds:
Kipping HSPU X 5-15 reps
Rest 1 minute
*Choose a number you can be consistent with for 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!**

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Tuesday, February 28th, 2017 CrossFit Open Week 2/5

Week 4/4

Whole 30 and Macro Challenge: Week 2!

“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:Hammer those Hamstrings: Restore movement and eliminate soreness in your posterior chain- Lower back, glutes and hamstrings! We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! 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, March 2nd
Lincoln Square: Starting Monday, March 6th


A.
Power Clean and Jerk
-Take 15 minutes, build to 90/95% of C&J
-Scale up: Full Squat Clean
*If you dont have a 1rm, use this time to establish a heavy for the day!

B.
Mobility X 5 minutes
Hamstring and lower back focus!

C.
For time: (15 minute Cap)
Wallballs X 50 20/14lbs
Russian KB Swings X 50 70/55lbs
Pushups with Hand Release X 50
Abmats X 50
EMOTM X 15 Rounds
Power Clean @ 80% of 1RM C&J
*Continue Power Cleans for the full 15 rounds, regardless of what time you finish!

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

Gymnastics Conditioning
5 Rounds x 8-12 Kipping HSPU
1:00 minute Easy pace on Bike, Rower or Jumprope between sets

**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!**

 

Hanging with Coach Cara during our 30 minute Mobility power hour! Classes at both locations: LV @ 6pm Tuesdays and LS @ 6pm Wednesdays!

Hanging with Coach Cara during our 30 minute Mobility power hour! Classes at both locations: LV @ 6pm Tuesdays and LS @ 6pm Wednesdays!

Wednesday, February 22nd, 2017 CrossFit Open starts in 2 Days!

Week 3/4

The 2017 CrossFit Open starts in 2 days!  There are 5 weeks and 5 workouts in the CrossFit Open.  As a gym, we will be doing these workouts on Fridays in class and on Sundays during our “CrossFit Open Team Training” .  Watch the video below to learn more! Time to get comfortable being uncomfortable!

The 2017 CrossFit Open starts in 2 days!  Register with the CrossFit Defined team HERE! 

Whole 30 and Macro Challenge Starts this week! Good Luck to all of our athletes doing the challenge and reach out for support when you need it!

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Cancelled this week!

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.
Power Clean + Front Squat + Power Jerk (1+1+1)
-Build up to 80% of C&J

B.
3 Minute Amrap
3 X Power Cleans @ 50% of C&J
3 X Front Squats
3 X Power Jerks

3 Minute Rest

3 Minute Amrap
3 X Power Cleans @ 60% of C&J
3 X Front Squats
3 X Power Jerks

3 Minute Rest

3 Minute Amrap
3 X Power Cleans @ 70% of C&J
3 X Front Squats
3 X Power Jerks

*Recording total rounds and reps completed over 3 rounds

C.
Tabata X 8 Rounds, 20 ON/ 10 OFF X 2 Stations
Double Unders or Rowing for Calories
Burpees or Slurpees (Single Leg Burpees)

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

1 Round X Max kipping HSPU unbroken
Rest as needed
3 Rounds X 1/2 the reps of your max set from round 1
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!**

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