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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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!**

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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