Tuesday, December 4th, 2018 Testing week at Defined!

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. December Focus: Lower back focused. Restore movement and eliminate soreness in your posterior chain- We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!


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 2/2 preview:
Wednesday: “Defined Physical Fitness Test” + Max vertical to Box
Friday: Bench Press + “Fran”

A. 
Athlete’ Choice!
Front Squat or Overhead Squat
-Take 20 minutes, building to a Heavy 3 or 1 rep max.
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1

B.
“Sprint-Core-Repeat”

30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
90 Seconds: Sprint Forward-Back Peddle
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
1 lap = 40 feet

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 10 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, August 15th, 2018 Testing Week 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.

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 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!
Week’s Preview: Testing Week 2/2
Friday: Strict Press + PushPress + “Fran”

A. 
Athlete’ Choice!
Front Squat or Overhead Squat
-Take 20 minutes, building to a Heavy 3 or 1 rep max.
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1

B.
“Sprint-Core-Repeat”

30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Overhead Plate Crunch
60 Seconds: Rest
90 Seconds: Sprint Forward-Back Peddle
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Overhead Plate Crunch
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
1 lap = 40 feet

Wednesday, January 31st, 2018

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. MONTH OF FEBRUARY: Hips & Pelvis. Hips holding you back? Come learn the a path to a better squat and fix your hips, lower back and stability.


Announcements & Upcoming Events

CrossFit Open Skill Session #1 – Saturday, February 3rd. We will cover the nuances, skills and drills with the Kipping Movements: (Pull-Ups & Toes-to-Bar) and Double Unders. Registration & details here.

CrossFit Open Skill Session #2 – Thursday, February 15th.  The second session is independent of the first, but it’s recommended to sign up for both. Session #2 will cover Handstands & Muscle Ups (bar & ring). Registration & details here.

CFD Winter Gear Apparel Pre-Sale Order. Shipping to the gym and all around the world. Get your order in by 12p on Feb 5th. Order 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 starting Sunday, February 18th
Lincoln Square: Next onramp starting Monday, January 29th (late registration open till Wednesday, Noon)


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

Week’s Preview:
Friday: Hang Power Clean or Hang Power Snatch, find heavy 3 + Open WOD
A.
Shoulder/Upper Back Activation and Prep: 3 Rounds: 60 on/ 20 off

2. 3-Pt. Bent Over Row
-spend 30 seconds each side
3. Twisting Bear: Dynamic chest and shoulder opener
B. 
Wendler Week 1 (revisit) 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. 
“Sprint-Core-Repeat”
30 Seconds: Forward Bear Crawls
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: V-ups
60 Seconds: Rest
90 Seconds: Broad Jumps
90 Seconds: Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: V-ups
60 Seconds: Rest
30 Seconds: Forward Bear Crawls
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 40 feet

CFD Family day was a success! CFD Kids classes start Feb. 12th! Registration is on our website!

Wednesday, September 21st, 2016

Week 2/4

Recovery Yoga with Coach Rachel: This Sunday, 10am at CFD Lincoln Square.  All members welcome! Friends and family of CFD members may attend free of charge!

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. 30min Mobility class to restore, recover, and discover new range! Use it as a warmup then join the WOD OR as a cool down after a full class. Focus: Hips holding you back? Focusing on the hip capsules to PR your positions. This will be the only pre-workout you need on squat day. Come learn the a path to a better squat and fix your hips.

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday September 24th, 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
Deathmarch X 50 ft
(stay light and focus on hinging at the hips with neutral back)
Hollow body Crunch or Hollow Body Rock  X 10 + Superman Extension or Superman Rock X 10
-Ring or Box Support Holds X 30 seconds

COLTS trade BenchPress for Turkish Getups for injury Prevention! 

B. 
Performance/Competition:
15 Minute Quality Amrap
Turkish Getups X 2 per side
-using a db/kb or Barbell
Perf: Strict Pullups X 6-12 reps
Comp: Weighted Pullups  X 5-7  reps
Abwheel Rollouts X 10-12 reps
*Rest as needed after each round

C.
Performance/Competition:
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch or abmats
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank or Birddog Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch or abmats
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 50 feet

**Last time you saw this wod was on 12.16.15

 

LV Athlete Matt reppin' CFD in Siesta Keys!  #Hoozah LV Athlete Matt reppin' our newest CFD swag in Siesta Keys! #Hoozah


LV Athlete Matt reppin’ our newest CFD swag in Siesta Keys! #Hoozah

 

 

Wednesday, December 16th, 2015

Lincoln Square: “Mobility” with Coach Cara, 6-7pm. Focusing on Barbell Athletes- ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your forearms. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong arms. New year New Mobility!

STRETCH OF THE WEEK: 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!
Video Demo!

A1.
Performance/Competition:
Bench Press: Find Heavy Triple
-1 second pause above chest for each rep
-8 Sets X 90 second intervals

A2.
Performance/Competition:
Drop Set X 1 X Max effort unbroken!
Take 60% of your heavy from Part A

B.
Performance/Competition:
3 Rounds:
Kipping Pullups or Chest to Bar Kipping Pullups X 1 minute
-If you dont have your kip, work on strict pullups or strict ring rows
Rest 30 seconds
Farmers Carry with Double KB, AHAP, max distance X 1 minute
Rest 30 seconds

C.
Performance/Competition:
Sprint/Core Conditioning-
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank or Birddog Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 50 feet
**Compare scores to last attempt on 6.19.15

Partner Planking.  Our coaches are always there to help!

Partner Planking. Our coaches are always there to help!

Friday, June 19th, 2015

What is Murph Day? 

Lone Survivor Viewing Party – July 10th @ 7p

Murph Day Sign Up – July 11th

Week 3/4

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? 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

A.
Performance:
Build to 50%+ of 1RM Conventional Deadlift
then…
4 Working Sets:
Romanian Deadlift X 7 Week 1: 50%, Week 2: Add  5-10lbs, Week 3: Add 5-10lbs
Strict Pullup with 2 second negative X 8-10 reps
Bulgarian Split Squat X 5 each leg
Rest 1 minute

Competition:
Build to 80% of 1RM C&J
then…
4 Working Sets:
Front Squat + Power Jerk: (3+2) @ 80%
Lying Banded Hamstring Curls X 45 seconds
Weighted Pullups X 6-8
Rest 1 minute

C. Performance/Competition:
Sprint/Core Conditioning-
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Plate Loaded Crunches
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Plate Loaded Crunches
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 50 feet

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Friday, January 9th, 2015

Special Order CrossFit Defined Zip up Hoodies!   Click Here! Ordering Deadline: This Saturday, Jan. 10th, @ noon!  10 colors to choose from. Unisex sizing.  There will be samples of all sizes available to try on by Wednesday in both facilities!

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A.
Option #1:
Sumo Deadlift: 5 Sets of 10
-1 set every 3 minutes
*Follow each set with Russian Plate twists 15/10lbs X 30 seconds

Option #2:
Sumo Deadlift: Build up to 80% in 7 sets (7-5-3-3-2-2-1)
Drop Set X 1
65%X 30 seconds X1

B.
Option #1:
20 Minute Amrap: Teams of 2
Station 1: Row 250 Meters
Station 2: Amrap of the following;
OH Walking Lunge with plate 45/25lbs X 30 ft
Sumo Deadlift Highpull with KB  70/55lbs X 20
Burpees to plate 45/25lbs X 10
*Recording total rounds and reps completed as a team.

Option #2:
4 Rounds: 3 Minutes ON/ 2 Minutes OFF
Row 250 meters
Conventional DL 225/155lbs X 10
*Fill rest of time with Burpees to 6″ target
Rest 2 Minutes
*Recording total burpees completed over 4 rounds.

Teddy B. representing CFD in Bologna. Hoozah!

Teddy B. representing CFD in Bologna. Hoozah!