Monday, June 5th, 2017


UPDATES & UPCOMING EVENTS

We are on week 2/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). 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! (limited space available in both)

Lakeview: Starting Thursday, June 29th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Front Squat with pause
-Take 10 minutes, building to 70% of 1rm
-Pause for 2 seconds in the bottom position of each rep

B.
4 Working Sets: Every 3 minutes
-Front Squat @ 70% X 3 with 2 sec. pause
Follow with:
Static seated shoulder flexion X 30 seconds
+ Single Arm Bent Over Row X 8 each side
-using supinated grip (palms forward)
Rest remaining time of each round

C.
For time: (8 minute cap)
“Fran”
21-15-9 reps of:
Thrusters
Pullups
-scale to finish wod in under time cap!
-Competition Rx: 95/65lbs

*Last time we did this WOD was on 10/10/16

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

3 Rounds; not for time
21 Calorie Row or Bike
21 Ring Dips
*Sub ring dips for any tricep focused movement

**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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Monday, February 13th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 10 days!  Register with the CrossFit Defined team HERE! 

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.

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, March 2nd
Lincoln Square: Starting Monday, March 6th

Whole30 Nutrition Workshop – Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

Manage Your Macros Nutrition Workshop – Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p


A.
Back Squat
-Take 8 minutes, building to working weight @ 65%+ of 1rm
-Add 5-10lbs from last week’s working weight
-Maintain the same amount of reps for each working set from week 1!

B.
3 Working Sets:
Back Squat @ 65%+ X 6-10 reps
Kipping Handstand Pushups X sub max set
(Aim for 1/2 the number of reps of a max effort unbroken set)
Single Arm Bent Over Row X 6-10 reps each side (AHAP)
Rest as needed after each set

C.
8 Minute Amrap
Ascending Ladder: 3,3,6,6,9,9,etc…
Power Clean and Jerk
-using no more than 50% of 1rm
-Competition RX: 135/95lbs
Bar over Burpees

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

3 Rounds:not for time;
Banded Face Pulls X 20
Bent Over Plate Raise: Y,T,W X 10 each
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!**

Another great packed OLY class at CFD!

Another great packed OLY class at CFD!

Wednesday, January 4th, 2017

Meat Share 24 Hour Sale – Get your orders in by Noon Wednesday. Purchase high quality grass-fed happy free-range products from “Steve The Meat Man.” Order here, delivery this Saturday at both gyms!

New Cycle Starts this week! Click here to learn more about our new cycle and the changes for 2017

Attendance Tracking is starting this week at CrossFit Defined!  Please check in on the new I-pads at each gym when you arrive. Keeping track of attendance will help us offer reward incentives, improve our ability to help with athlete accountability as well as offer statistical data for work reimbursements.

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. Focus: Prioritize Mobility in the new year. We will start from the ground and build up each week.  The ankle is the first major joint up the chain of movement in your body. It effects everything. Increase range in your ankles to increase your squat and decrease knee issues. PR your mobility!

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 Thursday, January 5th, 2017 (1 spot left)
Lincoln Square: Starting Saturday, January 7th, 2017

A.
6 Rounds: Every 3 minutes;
Bench Press: Sets of 5, building in weight every round
Nose and toes Handstand hold  X 45 seconds
-the end goal is to stack your shoulders over your hips and toes, tailbone tucked and butt and quads tight and flexed!
-scale to wall climb + hollow hold, press away from ears!
Single Arm Bent over row X 6-8 reps each side

B. 
3 Rounds for max reps: 1 minute ON/ 1 minute OFF
Station 1: Row X max calories
Rest 1 minute
Station 2: Handstand Pushups X max reps
-scale to Ring or box Dips
Rest 1 minute
Station 3: Toes to Bar X max reps
-scale to Medball Vups or Hang tucks
Rest 1 minute
*Recording total reps over 3 rounds
C.
Bonus: Grind Work, (to be completed after class)
Row Conditioning
9 Rounds: (20 min total)
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.
**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 latest and greatest 2016 graduating onramp from Lakeview! #fitfam #cfdstrong

Our latest and greatest 2016 graduating onramp from Lakeview! #fitfam #cfdstrong

Monday, December 19th, 2016

Week 4/4

Click Here for the Holiday Schedule! 

Lincoln Square: Olympic Weight Lifting Technique 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” 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:
Bench Press: Heavy 3 with pause
-8 Sets X 90 seconds, building to a heavy set of 3 for the day
-Pause for 1 second for each rep just above chest

B.
Performance/Competition:
3 Rounds; not for time
Bench Press: 80/70/60%
*all percentages are based off today’s heavy 3
Performance:
Single Arm Bent Over Row X 10 each side
Competition:
Single Arm Snatch X 6 each side (AHAP)
Plank or Weighted Plank X 1 minute
Rest as needed between rounds

C.
Performance/Competition:
Complete the following for time;
10-9-8-7-6-5-4-3-2-1 reps of:
Russian Kb Swing 70/55lbs
Ball Slam 40/30lbs
Burpees to plate (45lbs)
(12 minute cap)

Coach Allyn

Coach Allyn

 

 

 

 

 

 

Friday, September 30th, 2016

Week 3/4

Schedule Change: This Friday ONLY, 7pm WOD at both LV and LS is cancelled!  

“Thanks Lifting”  – We are hosting our 3rd In House Powerlifting Meet on Nov. 19th.  Event details here (registration full).

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. 
Wendler Week 3 Shoulder Press: 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+x95% (Goal is 5 reps or more!)
*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:
Shoulder MOB/STAB Circuit: 3 Rounds; not for time
1. Incline Bench Y,T,W Plate Raises X 10 each position
(Move with elbows in full extension. Finish each rep with weight past frontal plane)

2. Single arm Bent over Row with KB or DB X 10-12 each side
(Post up on a box or bench with opposite hand, squeeze weight into ribcage at the top of each rep, move slowly)

3. Ab wheel Rollouts X 10-12
(Move from a hollow position with tailbone tucked, butt tight, legs squeezed together and shoulders down and back) *Add intensity by pausing in full extension of each rep

 C.
Performance/Competition:
Athlete’s Choice: Choose a version that allows you to move with minimal rest!
For time: (10 Minute Cap)
21-15-9
Russian KB Swings 70/55lbs
Walking V-Ups
9-15-21
Sumo Deadlift HighPull with KB 70/55lbs
Burpees to plate 45lbs

For time: (10 Minute Cap)
21-15-9
Power Snatch 75/55lbs (CFD Masters 40+ 65/45lbs)
Toes to Bar
9-15-21
Sumo Deadlift HighPull 75/55lbs (CFD Masters 40+ 65/45lbs)
Bar over burpees

#cfdteamwork #granitegames #cfdstrong

#cfdteamwork
#granitegames
#cfdstrong

 

Wednesday, August 24th, 2016

Week 3/4

“Whole 30” and “Manage your Macro” Challenge:  Day 17!

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday August 27th, 11-Noon. Choose your location and sign up!

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: 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!

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, August 25th — SOLD OUT
Lincoln Square: Monday, August 22nd Still time to join!

Friday Preview: Clean and Jerk

A.
Performance/Competition:
Back Squat:
-Build up to 65%+ of 1rm Back squat
-7 Sets X 90 seconds
then…
Working Sets X 3
Back Squat X 8 reps @ 65%+
-Add 10-20lbs each week to working percentage
Follow each set with:
Perf: Single Arm Bent Over Row + Single Arm Snatch (5+5)
(Using KB, perform on each side)
Rest 90 seconds after each set

Comp: Hang Split Snatch with KB X 10 each side
(start light and get comfortable with the movement and position)
Rest 90 seconds after each set

B. 
Performance/Competition:
Team WOD: Teams of 2
14 Minute Amrap
Row 1500/1100 meters as a team
in time remaining, sprint relay style, complete the following;
Hang Power Snatch X 5 75/55lbs
Back Rack Reverse Lunge X 5
Slam Balls 40/30lbs X 5
*Only 1 person working at a time!
*Partners must complete full round before switching

"CFD Gives Back 2016"

“CFD Gives Back 2016”