Friday, December 7th, 2018 Last day of testing at Defined!

Our most recent onramp grads! Say hello to a new face when you are in the gym next!                    #morethanagym #fitfam #definedonramp #liftlocal

Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Next Cycle starts on Monday December 10th.

A.
G.P.P.: Pressing Prep
2 Rounds; 1 minute On/ 20 seconds Off

  • Seated Z Press
    • Choosing a pair of light weight Dbs or BB, perform slow reps with priority on keeping torso completely upright
  • Renegade Row
    • Perform with single arm Db, alternating sides with each row
  • Table Top Rockers

B.
Bench Press
-Take 15 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 7-5-3-3-2-2-1-1-1-1
-Perform 1 set every 90 seconds X 10 Rounds

*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility have the option to perform the Floor Press: Using the same intervals and rep scheme as the bench press above!

C.
CrossFit Benchmark WOD: “Fran”
For time: (8 minute cap)
21-15-9 reps of:
Thrusters
Pullups

-Scale appropriately to finish wod in under time cap!
-Competition Rx: 95/65lbs.
-Barbell weight should not exceed 40-45% of Pushpress or 30-35% of C&J. Completing the set of 21s in 3 sets or less would be a great goal!


Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 8 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Wednesday, November 28th, 2018 Testing week begins at Defined!

Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th!
Test Week  Preview-
Friday: Sumo or Conventional Deadlift

A.
Clean & Jerk: 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 attempt!
*If you find your heavy set with time left on the clock, reduce 15-30lbs for drop sets until time runs out!

B.
Benchmark CrossFit Girl WOD: “Jackie”
For time: (12 minute cap)
1000 Meter Row
50 X Thrusters 45/35lbs
30 X Pull-Ups


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, December 1st, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Friday, September 7th, 2018

Announcements & Upcoming Events

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


Week 3/4

A.
Athlete’s Choice:
-Choose a complex you want to focus on for the next 4 weeks.
-The % and load will change but the movements will stay the same!

Front Squat + Split Jerk: (1+1)
-Build to 80% of C&J or a moderate to heavy working weight
-Take 12 minutes,

OR

Overhead Squat + Snatch Balance: (1+1)
-Build to 80% of Snatch or a moderate to heavy working weight
-Take 12 minutes,

B. 
4 Working Sets: Every 2 minutes
Using one of the complexes from Part A,
-Perform 1 set every 2 minutes, resting remaining:
80% X (1+2) X 4 Sets
*Hold for 2 seconds on both the Split Jerk and Snatch Balance catch!
C.
“Helen” (12 minute cap)
3 Rounds: For time;
Run 400 meters (Row 500/400 Meters)
American KB Swings 55/35lbs X 21
Pullups X 12

Team Defined, Coach Ben R. and the rest of the CFD athletes killing the Tough Mudder!! #hoozah

 

Monday, August 27th, 2018


Announcements & Upcoming Events

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, September 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


Week’s Preview: Week 2/4
Tuesday: HS Skill Practice + Team WOD
Wednesday: Backsquat with pace
Friday: Front Squat + Jerk combo or OHS + Sn. Balance combo

A.
3 Position Clean or Snatch: Athlete’s Choice!

-(1+1+1) touch and go
-Hi-hang + Hang + Ground
-Take 8 minutes and 5 sets building to a moderately heavy working weight
-Scale to Power position if needed.

B.
E.M.O.T.M. X 8 Minutes
Rounds 1-4:
3 Position @ working weight
-(1+1+1), touch and go!
Round 5: Rest
Round 6-8:
-Add weight
-3 Position @ working weight “+”

C.
3 Rounds for time: (14 minute cap)

40 X Air Squats
20 X Pullups or Ring Rows
10 X Single Arm Hang Power Clean and Press 55/35lbs
(1+1 X 5 each side)

Friday, August 17th, 2018 Last testing day at CFD!

Announcements & Upcoming Events

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, August 19th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, August 19th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


Second “Testing Phase” of 2018!  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 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable for your training and making sure you are growing and progressing in our program.

Next Cycle starts on Monday, August 20th!

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

B.
Push Press
-Start at 80% of 1RM Shoulder Press from Part A
-Build to heavy 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.

C.
For time: (8 minute cap)
“Fran”
21-15-9 reps of:
Thrusters
Pullups

-Scale appropriately to finish wod in under time cap!
-Competition Rx: 95/65lbs.
-Barbell weight should not exceed 40-45% of Pushpress or 30-35% of C&J. Completing the set of 21s in 3 sets or less would be a great goal!

Welcome our latest graduating onramp. Check out the guns on this group and they haven’t even started yet! #hoozah!

Monday, August 6th, 2018 Testing Week begins at CFD!


Announcements & Upcoming Events

Thighs (& Pies) – Ladies event coming up on Aug 10th @ 8p. This is open to both current and prospective members as well as friends and family of our members. Details here.

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, August 11th from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, August 19th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Gym Guide for Success (& Safety) – New article posted here.


Second “Testing Phase” of 2018!  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 and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Next Cycle starts on Monday August 20th!
Test Week Preview-
Tuesday: C&J 1rm test + “Turbo”
Wednesday: Back Squat 3/1rm test + Rowing
Friday: DL or SDL 3/1rm test

A. 
2 Rounds: 1 minute ON/ 15 seconds OFF
Turkish Getup X 1 each side
Table Top Stretch: Reps + Hold
Seated Scapular Wall Slides

B.
Bench Press
-Take 15 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 7-5-3-3-2-2-1-1-1-1
-Perform 1 set every 90 seconds X 10 Rounds
*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility:
Floor Press: Using the same intervals and rep scheme as the bench press

C.
“Jackie”
For time: (12 minute cap)
1000 Meter Row
50 X Thrusters 45/35lbs
30 X Pullups

Friday, July 20th, 2018


Announcements & Upcoming Events

Personal Training @ CFD: Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – Sunday, July 29th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week’s Preview: Week 2/4

A.
G.P.P.: 3 Rounds; E.M.O.T.M. (9 minutes)

Min 1: Prone Snow Angels  X 10-15 reps
Min 2: Strict Seated DB Z Press X 10-15 reps
Min 3: Active Handstand Hold x 30-40 seconds

B.
Wendler: Week 2, Bench Press: 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 taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 90% X Max Reps, Unbroken
(Goal for Week 2: 5 reps or more)

*All sets today are in preparation for your max effort set.

**Record weight and total number of reps achieved for today’s max effort set!

C. 
EMOTM X 4 Rounds (12 minutes)

Min 1: Overhead Squat X 15 reps 75/55lbs

Min 2: Pullups X 15 reps

Min 3: Rapid Fire Sprinter Crunches X 30 seconds

3.2.1. GO! Murph Run 2018 featuring Coach Murph in the middle! 🙂