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, September 19th, 2018

Announcements & Upcoming Events
Reptember Powerlifting Meet – this Saturday from 9a to 4p at Defined. We are hosting our first sanctioned powerlifting meet this Saturday. Stop by to take a look, support the lifters and take in a new experience. All Saturday classes are canceled.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register 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!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: 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! 


Deload/Transition Week, Next cycle starts on Monday 9/23

A.
3 Rounds for Quality: 1 minute ON/ 30 seconds OFF
Renegade Row with Single DB or KB
-2 Options: Using no weight working on keeping a stable core resisting rotating the hips or if you have experience with the movement using a light kb or db!
Single Leg RDL with Medball Reach
-Spend 30 seconds each side focusing on reaching that medball to a target!B.
6 Sets: Every 2 minutes, perform the following as a superset; (12 minutes)
Romanian Deadlift X 10 reps
Bent Over Row X 10 reps
-Rest remaining time of each round
-Add weight each round
-Use the same barbell weight for both movements as you progress!C. 
6 Rounds for time: (12 minute cap)
Single Arm Snatch with DB X 5 each side AHAP
Pushups or HSPUs X 7
Walking V-ups X 9 (alternating)
Jumping Lunges X 11 (alternating)

 

Tuesday, July 24th, 2018

Today’s Specialty Classes

“Mobility” @ Lakeview with Coach Ben W., 6:00-6:30pm. July Focus: Hips & Pelvis. Hips holding you back? Come learn the path to a better squat and fix your hips, lower back, and improve your Hip-Knee-Ankle stability.


Announcements & Upcoming Events

Defined Beach WOD – this Saturday, July 28th on Montrose Beach @ 9:30a. 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! This Saturday, August 11th 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.

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


Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week’s Preview: Week 3/4
Wednesday: Wendler Bench Press + “Randy”
Friday: Wendler Back Squat

A.
G.P.P.: 3 Rounds: 40 ON/ 20 OFF
Renegade Row, alternating
-choose a light DB and alternate sides with each rep
Banded or Wide Stance Barbell Good Morning
Glute BridgeB.Wendler: Week 3, Sumo Deadlift: 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: 5×75%, 3×85%, 95% X Max Reps, Unbroken
(Goal for Week 3: 3 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.
10 Minute Amrap
Single Arm Russian KB Swing X 5 reps (L) 55/35lbs
Single Arm Russian KB Swing X 5 reps (R)
Knees to Elbows X 10 reps
Box Jumps X 10 reps 24/20″

Wednesday, June 13th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square with Coach Danny, Wednesday 5-6pm and Fridays 4-5pm (Session 7/8, pre-registration required, single class drop ins are welcome!) Contact Noal@crossfitdefined.com for more information.

“Mobility” @ Lincoln Square with Coach Cara, 6:00-6:30pm. June Focus: Fix your front rack and shoulders. Poor flexibility in the front rack is one of the top complaints from athletes. Don’t let the desk life limit your lifts.


Announcements & Upcoming Events

Row Raiser 2018 – Saturday, July 14th from 9a to 12p at Defined Lakeview. Charity rowing event for the Special Olympics. Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, June 16th from 11am-Noon at Lakeview.  Register Here!

Next Lakeview Onramp: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, June 17th (Limited space, 10 seats, register soon!)


Week’s Preview: Week 2/4
Friday: Strict Pressing

A. 
Bulgarian Split Squat with barbell and pace
-Build to a heavy working weight X 5 each leg
-Pace: 2.1.x.1
-Take 10 minutes, 4-6 sets building in weight
-Scale to a DB/KB in each hand if needed to gain confidence and experience before working with a barbell.

B.
3 Rounds: Every 3 minutes perform the following;
Bulgarian Split Squat @ WW X 5 each side
*Follow each set with 1 minute X Renegade Row with Single DB
Rest remaining time of each round

C. 
Tabata X 8 Rounds @ each station
Station 1: Russian Kb Swing 70/55lbs
Station 2: Hollow Body Flutter Kicks
Station 3: Sumo Deadlift HighPull 70/55lbs

Working OUT V volunteer demo on point!

Tuesday, March 13th, 2018 Week 4: CrossFit Open! #Definedintramurals

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Ben W., (NEW CLASS TIME: 6:30-7pm.March Focus: Lower back, hamstrings and Glutes. Learn strategies to recover your lower back, prevent future back pain and increase flexibility to surrounding muscles to improve position and performance!


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 24th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, March 11th (late registration open till 3/13)
Lincoln Square: Next onramp starting this Monday, March 12th (late registration open till 3/14)


Deload/Transition Week. Next Cycle starting March 19th.

A. 
G.P.P.: 3 Rounds: 60 seconds ON/ 20 seconds OFF
1. Single leg RDL Reach X 30 seconds each side
2. Renegade Row with DB
3. Hi-Low Carry X 30 seconds each side

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
-(16 minute clock)

“The Bull”
Complete 3 Cycles of the following;
Power Snatch
Overhead Squat
Snatch Grip Pushpress
Snatch Balance
Snatch Grip Pushpress

-Cannot drop bar until 3 cycles are complete
-Building each round to a heavy 3 Cycle!
-Rest as needed between sets
-(16 minute clock)

C.
“100%”
For time: (6 Minute Cap)
30 X Burpee Box Jump overs 24/20″
30 X SlamBall 40/30lbs

Friday, January 26th, 2018


Announcements & Upcoming Events

CF Kids Open House: Join us for a CrossFit Kids/Family Day this Sunday, January 28th from 11a to 12p at CFD Lincoln Square. We are hosting an open class for 5 to 10-year-olds so they can experience first hand what this program is all about. Find more info and registration here. 

Adaptive Athlete Clinic – Saturday, Jan 27th from 11a to 1p. CrossFit Defined is developing an Adaptive Athlete Program, and the concept behind this initiative is simple: We want to increase accessibility to the health and fitness world to those folks that may require workout program modifications due to the need for adaptive equipment. For more details and to sign up click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, February 10th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp open for registration: This Sunday, January 28th
Lincoln Square: Next onramp open for registration: Monday, January 29th


4 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

Week’s Preview: Week 3/4 Programming details for Cycle 1!  
A.
Shoulder/Upper Back Activation and Prep: 3 Rounds: 60 on/ 20 off
B. 
Wendler Week 3 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: 5×75%, 3×85%, 1+x95% (plus set)
*All sets today are in preparation for your max effort “plus set”.

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

C.
Option #1:
“CrossFit Open 16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches 75/55lbs
3 bar muscle-ups
*Barbell weight should be no more than 35% of Snatch or Pushpress

Option #2:
Every minute on the minute: 8 Rounds; 40 seconds on/ 20 seconds off
Odd: Power Snatches 75/55lbs
Even: Bar muscle ups, Chest to bar Pullups or Pullups
*Barbell weight should be no more than 35% of Snatch or Pushpress

 

Tuesday, January 9th, 2018

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. Focusing on Traps and shoulders. Having proper mobility and stability in your shoulders and middle back will get you over the plateau and bulletproof your shoulders.


Announcements & Upcoming Events

Oly Concepts Weightlifting Seminar – Sunday, Jan 21st from 9a to 4p.  Come spend the day with Danny Camargo going through drills, video technique breakdowns and a hands-on lifting approach with the Clean, Jerk & Snatch. Registration and details here.

Adaptive Athlete Clinic – Saturday, Jan 27th from 11a to 1p. CrossFit Defined is developing an Adaptive Athlete Program, and the concept behind this initiative is simple: We want to increase accessibility to the health and fitness world to those folks that may require workout program modifications due to the need for adaptive equipment. For more details and to sign up click here.

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

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 1/9, First onramp of the 2018, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of 2018, limited space available!


6 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

New Cycle starts today!
Preview of week:
Wednesday: 3 Position Clean or Snatch
Friday: Skill training on HSPUs and Open WOD #17.5!

A.
Shoulder/Upper Back Activation and Prep: 3 Rounds: 60 on/ 20 off
1. Face down (Prone) on Bench: Retract + Row + “W” Rotation + Press
3. Double or Single Unders
B. 
Wendler Week 1 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: 5×65%, 5×75%, 5+x85% (plus set)
*All sets today are in preparation for your max effort “plus set”.

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

C. 

Team WOD: Teams of 2 (10 minute cap)
Complete 2 rounds each of the following below;
Station 1: Row 500/400 meters
Station 2: Amrap of “Cindy”
5 X Pullups
10 X Pushups
15 X Air Squats
*While partner 1 is completing their row, partner 2 is performing as many rounds and reps as possible on the amrap.  Once partner 1 is done they switch places and partner 1 picks up where the other left off.  Rotate in this style for a total of 2 rounds each!
*Recording total rounds and reps completed as a team!

Liftmas 2017