Tuesday, February 14th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 9 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

“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: SHOULDERS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your lower limbs. If you are lacking range of motion you have to compensate in other areas. Come in and learn an effective mobility strategy to better your overall power.

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.

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.
12 Minute Skill Amrap
1. Review of Hollow position + Rock the boat Partner Drill!
2. Tabata Mashup X 6 Rounds: 20 on/ 10 off
Hollow Hold + Superman Extension
3. 5 Minute Amrap
Choose an option that is attainable and challenging!
Kip Swing with block X 10-15 reps
Kipping Pullup X 10-15 reps
OR
Kipping Chest to Bar Pullup X 10-15 reps
Follow each set with:
Reverse Crunch X 10-15 reps
Rest as needed

B. 
2-Position Power Snatch
-Hi Hang + Hang  (1+2)
-Take 12 minutes building in weight
-Focus on using legs to drive the bar and high elbows to keep the bar close!
*Advanced athletes: Full Squat Catch is an option!

C.
For time: (10 minute cap)
50-50-50-50-50
Double Unders
-Sub with Double under practice for 1 minute each round or 1 minute of fast single unders
25-20-15-10-5
Pushups with Hand Release

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

4 Rounds X 400 Meter Run
Rest 2 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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Congratulations to Lincoln Square athlete Mel for starting our coaching internship program! If you see him shadowing a class give him a big high five and wish him luck as he grows into more of a coaching role!

 

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

Wednesday, January 18th, 2017

We are on week 3 on this current cycle!

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Cancelled this week.  Will pick back up next week.

“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.
12 Minute Quality Amrap
Double under Skill practice x 1 minute
Single Arm Snatch + Top-down Turkish Getups: (5 + 2) X each arm
Power Thrusts with Wall or Slamball X max height X 10 reps
-no catch, let drop, repeat for height!

B.
Back or Overhead Squat: Athlete’s Choice!
-8 sets X 2 minutes, building each round
-Build to a heavy 3 for the day with pace.
-Pace: (4.1.1.1)

C.
7 Rounds for time: (12 minute cap)
Single Arm Snatch X 5 Left 55/35lbs
Single Arm Snatch X 5 Right
Pushups with Hand Release X 7
Toes to Bar X 9

D.
Bonus: Grind Work, (to be completed after class)
“Midline Conditioning”
3 Rounds; not for time
20 X Medball Vups
10 X Good Mornings
-add weight if needed
1 Minute X Front Rack Hold with Double KBs
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!**

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Tuesday, December 13th, 2016

Week 3/4

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

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

Lakeview: “Mobility” 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” 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:
Wendler Week 3 Shoulder Press (Cycle 3): Take 10 minutes
When working with a Wendler progression you 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 equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+ x 95% (plus set)
*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

B.
Performance/Competition:
3 Rounds; Each for time:
“Onramp Day 1 Workout”
Row 250 meters
then…
15-12-9
Air Squats
Pushups with Hand Release
Russian KB Swings 70/55lbs
finish with…
10 Burpees
Rest 3 minutes
*25 minute cap
**Compare to last attempt on 12.29.15

We are recording our worst score on this workout. It does not matter if you have been out of onramp a week or a year; this wod is personal to you! Everyone at CrossFit Defined has done this workout in their onramp. Compare scores to your first attempt on day 1 and/or your 2nd attempt on graduation day. Dont worry about using the same KB weight, or pushup standards. Pick a weight and standard that suites your abilities today! Have fun team!

 

LS athlete Kyle reppin' CFD in the El Yunque Rainforest!  #hoozah #fitfam #cfdstrong

LS athlete Kyle reppin’ CFD in the El Yunque Rainforest! #hoozah #fitfam #cfdstrong

 

 

 

 

Tuesday, October 18th, 2016

New Cycle Starts this week! Week 1/4

3rd Annual In House Olympic Lifting Competition: For all levels. For CFD members only!  Saturday, Dec. 3rd. @ CFD LS.  (SOLD OUT) Please email Noal@crossfitdefined.com if you want your name on the SUB list in case someone drops out!  

6th Annual CFD Halloween Party: Save the date! Saturday, October 29th! Rocks Bar on Lincoln, 9-Midnight. Drink package, food and DJ. Costumes highly encouraged!  Sign Up Here.  Please register ASAP, we need a final head count by next Wednesday, 10/26

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

Lakeview: “Mobility” with Coach Cara, 6-6:30pm. Focus:Fix your front rack and eliminate pain in wrists and forearms. Poor flexibility in the front rack is one of the top complaints from athletes. Don’t let this easy to improve position limit your lifts.

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: Starting Sunday, Nov. 6th. (1/2 full)
Lincoln Square: Starting Saturday, Nov. 5th.

Tuesday Preview: Wendler Deadlifts and Hip Mobility/Stability circuit

A. 
Performance/Competition:
Back Squat: Speed Sets
-Take 10 minutes to build up to 65-70% of 1rm
-Build up in sets of 2s and 3s
-Goal is to complete each rep in 2 seconds or less

Working Sets X 4
Every 2 minutes
Speed Back Squats X 6 reps @ working weight
-Rest remaining time of each round
-If you fail to complete 6 reps in 12 seconds or less, lower weight for next set

B.
Performance/Competition:
7 Minute Amrap
6 Pullups or 2 Bar/Ring Muscle Ups
9 Pushups with hand release
12 BB Overhead squat or Back Squats 45/35lbs

Rest 3 minutes

7 Minute Amrap
Row for distance

*Recording total rounds and reps completed in amrap 1 and total distance from amrap 2

Brit, one of our long time members serving in the Navy. Good luck at your new box @ CrossFit Kandahar.  Come back soon!  #cfdfitfamily

Brit, one of our long time members serving in the Navy. Good luck at your new box @ CrossFit Kandahar. Come back soon! #cfdfitfamily

 

Monday, October 3rd, 2016

Week 4/4

Lincoln Square: Olympic Lifting Class, 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!

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/Competition:
G.P.P.: 3 rounds, not for time (take 12 minutes)
-Single Leg Good Morning + Reverse Lunge X 10 each side
(Focus on keeping balance and hips square)
Hollow body Crunch or Hollow Body Rock  X 20
-Farmers Carry or Front Rack Carry  X 200 Ft

B.
Performance: (take 15 minutes)
Hang Power Clean: Triple
-Build to heavy 3

Competition:
Power Jerk: Triple
-Build to heavy 3

C.
Performance/Competition:
12 Minute Amrap
6 X Deadlifts 225/155lbs (CFD Masters 40+: 155/105lbs)
-use no more than 55% of 1rm
9 X Pushups with hand release
12 X Box Jumps 24/20″

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