Friday, February 17th, 2017

Week 2/4

Schedule Changes this weekend: We are hosting our Free intro workouts at both gyms this weekend. (registration below)  The 11am Team WOD and Open gym are cancelled at LV.  The Olympic Lifting Technique class that is usually at LV on Saturdays has been moved to Lincoln Square for this weekend only from 11-12:30pm.

The 2017 CrossFit Open Starts in 6 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

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This 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.
Clean & Jerk: Athlete’s Choice!
Option 1:
-Take 15 minutes to build up to a heavy C&J for the day
-Power or full squat clean
then…
Drop Sets: Using 80% of heavy from the day; 80% X (1+1)X 2 X 2
Option 2:
-Take 10 minutes to build to working weight at 80%
then…
Every other minute on the minute: X 4 Rounds
Min 1: Power Cleans @ 80% X 3 reps, touch and go
Min 2: Rest
Min 3:  Power Clean and Jerk @ 70% X 5 reps, touch and go
Min 4: Rest
Min 5:  Power Cleans @ 80% X 3 reps, touch and go
Min 6: Rest
Min 7:  Power Clean and Jerk @ 7o% X 5 reps, touch and go
Min 8: Rest

B.
“CrossFit Games Open Workout: 16.5 & 14.5″
For time: (16 minute Cap)
21-18-15-12-9-6-3
Thrusters 95/65lbs
Bar over Burpees

*Barbell weight should be no more than 55% of strict press, 45% of Pushpress or 35% of C&J
Scaled & Master’s: 65/45lbs
Scaled Master’s 55+ & Teens: 45/35lbs

**Today is about building mental toughness.  Finding a balance between giving it all you have and keeping a pace that prevents you from redlining is what this workout is all about!  Today’s WOD  is a great example of an all out max effort workout we might find in the 2017 Open starting next week!

Legacy LeaderBoard
Best Men’s finish: Josh Bridges: 7:15
Best Women’s finish: Sam Briggs: 7:36
Top 100 in the world, Men: Sub 8:38
Top 100 in the world, Women: Sub 9:00
Top 100 in our Region, Men: Sub 9:58
Top 100 in our Region, Women: Sub 10:50

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

4 Sets:
Row or Run X 800 meters
Rest 3 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!**

DSC00517

Monday, January 30th, 2017

We are currently on a scheduled deload/transition week.  New cycle starts Monday, Feb. 6th.

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, February 2nd
Lincoln Square: Starting Monday, February 6th


A.
Power Clean and Power Jerk
-Build to heavy 1+1 for the day
-Take 15 minutes

B.
4 Sets: Every 2 minutes
Touch and Go, Power Cleans X 5 reps
-Starting at 55% of today’s heavy set
-Increase weight for each set if successful with the last
-Suggested % for each round: 55/60/65/70%

C.
3 Rounds: for time; (12 minute cap)
Russian KB Swing 70/55lbs X 25 reps
Pushups with Hand release X 25 reps
Abmats X 25 reps

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

5 Rounds: not for time
Handstand Hold X 30-60 seconds
Single Arm Bent Over Row X 5 each side, AHAP!
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!**

Our most recent graduating onramp at Lincoln Square.  Help us welcome them into our growing community of awesome athletes! #hoozah

Our most recent graduating onramp at Lincoln Square. Help us welcome them into our growing community of awesome athletes! #hoozah

Tuesday, January 17th, 2017

We are on week 3 on this current cycle!

“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: Hips holding you back? Come un-do all the sitting and learn an effective warm-up to improve your hips and prevent low back pain. This circuit can relieve pain and help deepen your squat.

“Free Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Cold Weather Gear Pre-Order!  Pull-Overs, Zip-Ups and a ton more.  Click here for details.

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, February 2nd
-  Lincoln Square: Starting Monday, February 6th

A.
Power Clean or Power Snatch: Triples
Athletes Choice: Choose a movement you want to improve upon in the New Year!
-Take 10 minutes to build to working weight @ 80%
-Working Sets: 80% X 3 X 4 sets
(based off C&J or Snatch 1rm)
*If you do not know your 1rm take the 10 minutes to build up to something challenging for the work sets.
After you have completed all 4 sets, increase to 105% of your 1rm and perform 1 set of 5 Clean or Snatch Pulls
-105% X 5 X 1 set

B.
4 Rounds: For max reps
Row for calories X 1 minute
Power Cleans X 1 minute
-using no more than 50% of 1rm
Burpees over the bar X 1 minute
Rest X 1 minute
*Recording total reps completed and weight used for Power Cleans.

C.
Bonus: Grind Work, (to be completed after class)
Every other minute on the minute X 5 Rounds (10 minutes)
Even: 10 Toes to Bar + 10 Ring, Bar or Box Dips
Odd: Rest
*Sub TTB with a challenging core movement you can maintain for the 5 rounds.
*Sub Dips with pushups or plank in remaining time of 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!**

Kiersten hitting her C&J on stage at our last Weightlifting Meet!

Kiersten hitting her C&J on stage at our last Weightlifting Meet!

 

Friday, January 6th, 2017

New Cycle Starts this week! Click here to learn more about our new cycle and the changes for 2017

Attendance Tracking is starting this week at CrossFit Defined!  Please check in on the new I-pads at each gym when you arrive. Keeping track of attendance will help us offer reward incentives, improve our ability to help with athlete accountability as well as offer statistical data for work reimbursements.

Free “Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. 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’s program!
Lakeview: Starting Thursday, January 5th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Power Clean or Power Snatch: Triples
Athletes Choice: Choose a movement you want to improve upon in the New Year!
-Take 8 minutes to build to working weight
-Working Sets: 75% X 3 X 5 sets
(based off C&J or Snatch 1rm)
*If you do not know your 1rm take the 8 minutes to build up to something challenging for the work sets.
After you have completed all 5 sets, increase to 100% of your 1rm and perform 1 set of 5 Clean or Snatch Pulls
-100% X 5 X 1 set

B.
3 Minute Amrap
60 X Double Under Buy-In
15 X Deadlifts -Using no more than 55% of your 1rm Deadlift
15 X Bar Facing Burpees
Rest 3:00
3 Minute Amrap
60 X Double Under Buy-In
10 X Deadlifts
10 Bar Facing Burpees
Rest 3:00
3 Minute Amrap
60 X Double Under Buy-In
5 Deadlifts
5 Bar Facing Burpees
*Recording weight used and total rounds and reps completed over the 3 Amraps!
*If you don’t have your Doubles yet, spend 1 minute performing fast single unders or 75 lateral bar hops

C.
Bonus: Grind Work, (to be completed after class)
3 Rounds:
GHD Situps X 10-15 reps
-Sub with any core movement you are confident with
Plank, any style X 1 minute
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!**

Sending our best to our former CFD member who just moved to Florida to become a Firefighter!  We miss you already Melissa!  #CFDSTRONG #FITFAM

Sending our best to former CFD member Melissa F., who just moved to Florida to become a Firefighter! We miss you already!        #CFDSTRONG #FITFAM

 

Wednesday, December 28th, 2016

Attendance Tracking is coming soon to CrossFit Defined!  In the New Year we will be launching an attendance tracking system using quick check-ins on I-Pads at both gyms.  Keeping track of attendance will help us offer future incentives, improve our ability to help with accountability for our athletes as well as offer concrete stats on work reimbursements. More details coming soon!

This is a scheduled deload/transition week. Next cycle starts on Tuesday, Jan. 3rd. 2017!

Holiday Schedule! 

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. Focus: Neck, traps and shoulders. Learn the importance of having proper mobility in your middle back and how good stability in your shoulders and middle traps is crucial to staying pain free and moving forward in your strength training. Learn techniques to combat poor overhead position, neck tweaks, and tension headaches.

Free “Intro to CrossFit Class” today for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. 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’s program!
Lakeview: Starting Sunday, January 8th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Performance/Competition:
Power Clean + Hang Power Clean + Front Squat: (1+1+1)
-Take 10 minutes
-Build to working weight and/or 80% of 1rm C&J

B.
Performance/Competition:
E.M.O.T.M.: X 10 Rounds
(every minute on the minute)
Perform: @ working weight and/or 80%
1 X Power Clean +
1 X Hang Power Clean +
1 to 5 X Front Squat(s)
*Choose the number of Front Squats each round you want to hit. Attempt to maintain a balance of work and rest.

C.
Performance:
14 Minute Amrap
Pushups X 10
Russian KB Swings X 20 70/55lbs
Double unders X 30
(scale to single unders X 30 seconds)

Competition:
14 Minute Amrap
“CrossFit Open WOD” 15.3
7 X Ring or Bar Muscle ups
50 X Wallballs 20/14lbs
100 X Double Unders

dscf2156

 

 

Friday, December 16th, 2016

Week 3/4

Spotlight Athletes: 2 inspirational Master’s Athletes. Read their stories here! Alberto and Cathy

Free “Intro to CrossFit Class” today for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. 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’s program!
Lakeview: Starting Sunday, January 8th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Performance/Competition:
10 Minute Amrap for Quality
Single Leg RDL with Medball  X 8 reps each side
-focus on completing all 8 reps without losing balance
Performance:
Wall Climb + HS Hold (1+15 sec.) X 3 reps
Competition:
Wall Climb + Shoulder Taps (1+10) X 3 reps
-perform shoulder taps in tight hollow position
Hollow body rock X 20 or Hollow body hold X 30 seconds

B.
Performance/Competition:
The Bear: Find heavy triple!
Every 3 minutes X 6 Rounds, building to a heavy 3 cycles of the following;
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
*Add weight each round!
*Goal is to not drop bar until all 3 cycles have been completed.
*Rest remaining time of each round!

**Last performed on 10/14.  Compare your heaviest round to your last attempt from today!

C.
Performance/Competition:
“CrossFit Open WOD 13.2″
10 minute Amrap:
Shoulder to Overhead 115/75lbs X 5 (Master’s 40+: 75/55lbs)
-barbell weight should be no more than 60% of your strict press or 30% of Deadlift
Deadlift 115/75lbs X 10
Box Jumps 24/20″ X 15
*Compare scores to last time performed on 5.24.16

Coach "Uncle" Matt

Coach “Uncle” Matt