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!

 

Wednesday, January 25th, 2017

We are on week 4 on this current cycle!

“Mobility @ Lincoln Square” with Coach Noal, 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! Options available at both gyms! This Saturday, January 28th. 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, February 2nd
-  Lincoln Square: Starting Monday, February 6th


A.
Bench Press: Build to heavy 3 with pace
-8 Sets, 90 seconds
-Building in weight every round
-Pace: 3 seconds down, explode up!

B. 
3 Rounds; not for time
Dips, any style X max strict unbroken
-Use assistance to get to at least 10 reps
-Ring, dip bars, box or bench are all options!
-Choose something you want to work on
Abwheel Rollouts X 10 reps
Reverse Crunch X 20 reps
Anchored Plate Twists X 30 reps
Rest as needed

C.
3 Rounds for time; (15 cap)
Row 500 Meters AFAP!
Rest 3 minutes
*Recording overall time it takes to complete 3 rounds!

D.
Bonus: “The Grind”, (to be completed after class)
Gymnastics Test
3 Minutes X max Kipping Handstand Pushups
Rest as needed in between reps!

**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 last bendy yoga athletes recovering with Coach Rachel.  Join us this Sunday @ Lincoln Square from 10:30am-11:30am for another great session!

Our last bendy yoga athletes recovering with Coach Rachel. Join us this Sunday @ Lincoln Square from 10:30am-11:30am for another great session!

Tuesday, September 22nd, 2015

Day 9 / Week 2: Paleo and Macro Challenge! Keep pushing team! Stay Strong!

New Cycle starts this week! Week 1/4

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

Lakeview: “Mobility” with Coach Laura, 7-8pm. Focusing on the shoulder rotator cuff.
The shoulders figure into every upper body exercise. Bench presses, dips, overhead presses, and anything else involving your arms depend on healthy shoulders and good stability. Come work to get rid of shoulder pain. ​

Lakeside Endurance:  Will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. weather permitting. Check in on Facebook for weather related updates. NOTE: If weather looks to be an issue we will make the call by 4:30 p.m. on Facebook. All workouts will be scaled for anyone new to Endurance.

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo: The Forearm Pump and Elbow pain. This is an essential recovery tool for all Barbell Athletes and to prevent grip fatigue. (example: “Fran” and Rope climbs) Spend 2 minutes per arm!

A.
Performance:
Rope Climb Tech practice X 12 Minutes
Join our coaches in learning the basics on your rope climbing technique!
*Follow each minute of practice with
Reverse Crunch X 15-20
+
Side Plank Windmill X 20 (10 each side)
Rest as needed between sets

Competition:
12 Minute Amrap for Quality
Weighted Pullups X 5-8 reps
-use a weight that makes 5-8 reps challenging
OR
Wide Grip Pullups X 10-12 reps
-use the least amount of resistance to make getting to 10-12 reps difficult!
*Follow each set with Handstand Walk X 30 ft + Birddog Plank X 1 Minute
Rest as needed between sets

B.
Performance/Competition:
Every 90 on the 90: Complete the following;
Power Clean + Front Squat + Power Jerk + Back Squat + Power Jerk + Hang Clean
-Building in weight every round X 10 Rounds

C.
Performance:
For time:
10-9-8-7-6-5-4-3-2-1
Russian KB Swings 70/55lbs
Pushups with Hand release
Burpees
*10 Minute cap

Competition:
For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Ring Dips
Burpees
*10 Minute cap

Congrats to Johnny and Johnny for nailing 1st place at the local CF Freedom Fitoberfest competition!

Congrats to Johnny and Johnny for nailing 1st place at the local CF Freedom Fitoberfest competition!

Monday, August 17th, 2015

New Cycle starts today. Week 1/4

A.
Performance:
Front Squat: Establish Heavy 3
-10 Sets X 90 seconds
-Add 5-10lbs each week to heavy 3 established on week 1

Competition:
Front Squat with pace: Establish Heavy Double
-Pace: 3 seconds down + 2 second isometric hold at bottom
-10 Sets X 90 seconds

B.
Performance:
3 Rounds: 40 ON/ 20 OFF at each station
-Forward/Back Front Rack KB Lunge X Max
-Close Grip Strict Chinups X 6-10 reps
-Pushup to abmat X Max
-Reverse Crunch X 15-20 reps
-Plank X 1 minute
-Rest

Competition:
3 Rounds: 40 ON/ 20 OFF at each station
-Barbell Front Rack Step ups 20″ 95/65lbs X Max
-Legless Rope Climbs X 2-3 ascents
-Weighted Pushup 45/25lbs X Max
-Abwheel Rollouts with 2 second pause in extension X 10-12 reps
-Birddog Plank X 1 minute
-Rest

Some of our last graduating Onramp at CFD Lakeview.  If you see someone fresh, partner up, show them the ropes!  #Hoozah!

Some of our last graduating Onramp at CFD Lakeview. If you see someone fresh, partner up, show them the ropes! #Hoozah!

Wednesday, July 8th, 2015

Week 1/4

Lincoln Square: “Mobility” with Coach Cara, 7-8pm. Focusing on LOWER BACK & 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.

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo: Tight from all those push ups and swings? Accumulate 2 minutes moving through internal and external rotation of your shoulders on your squat rack.
-Palms facing down, then switch to up
-The more mobile, the closer your grip can be
-Breath into your chest for more of a stretch

Attention Lakeview Morning Athletes: Rachel from S.F.H., (Stronger Faster Healthier) will be at our CFD Lakeview location for the 5:30am/6:30am and 9am classes.  She will be there to answer any questions you may have on Fishoil, Whey protein and supplementation.  She will also have a table full of kickass samples for all to try!  Make sure you stop by her table Pre or Post WOD for some special treats!

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A.
Performance:
G.P.P.: 3 Rounds, not for time
1. Leg Circles X 10 Left, X 10 Right
2. Banded Good Mornings X 15
3. Flexed Arm Hang X .30 seconds

Competition:
G.P.P.: 3 Rounds, not for time
1. Hollow Body Rocks X 20
2. Deathmarch with double KB/DB X 30 Feet (stay light)
3. Flexed Arm Hang on Rope X .30 seconds

B.
Performance/Competition:
3 Rounds: 3 Minutes @ each station (27 minutes)
1. Single Leg RDL (Barefoot)
-Working on balance, stability and awareness.
-Add weight only when you can express full range of motion and feel well balanced throughout
2. Core Circuit:
Reverse Crunch X 10
Walking V-Ups X 10
Side Plank Windmill X 10
3. Run 400 Meters
-Rest remaining time.

 

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Monday, June 8th, 2015

Week 2/4

A.
Performance:
BackSquat: Week 2/4
Find heavy 3 with pace (23X0)
-Pace: (2 seconds down, 3 seconds in bottom, explode up, no pause between reps)
-8 Sets X 2 minutes
*Follow each round with the following:
Bent Over Lateral Plate Raise with 1 sec pause X 10
(From no weight to 10lb plates in each hand)

Competition:
BackSquat: Week 2/4
-8 Sets (total) X  2 minutes
-5 Sets: Building to 70%, 5-5-3-3-2
-3 Working sets @ 70%+ X 8 Reps
Week 1: 70%
Week 2: 70% + 5-10lbs
*Follow each working set with Flexed Arm Hang X .30 sec, .30 sec., Max.
-Maintain a tight hollow body position with top of chest touching pullup bar

B.
Performance:
8 Minute Amrap
Strict Chinups X 5
Power Jerk 95/65lbs X 10
Reverse Crunch X 15
Rest 2 minutes
5 Minute Amrap
Pushup to Abmat X 10
Abmat Situp X 20
*Recording total rounds and reps completed between both amraps

Competition:
8 Minute Amrap
Strict Wide Grip Pullups X 5
Wallballs 30/20lbs X 10
Hollow Body Rocks X 15
Rest 2 minutes
Clapping Pushups X 10
Double Unders X 30
*Recording total rounds and reps completed between both amraps

0167 - Crossfit Working Out 4-25-15