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″

Friday, July15th, 2016 Murph Day/BBQ Potluck: 1 Day!

Week 3/4

6th Annual “Murph Event”: Registration is still open!  Only 8 spots left!   Join us this Saturday, July 16th at CFD Lakeview!  We will be celebrating 3 big CFD Events: Murph Day, our new Lakeview location and our 3 Year Anniversary for CFD Lincoln Square! There will be scaled options for all levels as well as a brand new partner option for those that don’t want to tackle this alone!  A Potluck BBQ to follow starts at 11:30am.  Bring your favorite dish and/or drink for the party.  Even if you are choosing to not do Murph, you are still welcome and encouarged to come and cheer your fellow athletes on and meet new faces at our BBQ to follow!

“Wall of Warriors”: Who are you doing “Murph” for?  The ’MURPH’ is more than just a workout, it is an event that helps push us, humble us, and dedicate a bit of pain and sweat for those who have given so much! We will be honoring CrossFit Defined’s many athletes who are Veterans and veterans to whom you would like to dedicate your MURPH.

**Please email a photo or name to cara@crossfitdefined.com to be on our “WALL OF WARRIORS!”

2015 Wall of Warriors

2015 Wall of Warriors

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, July 28th
Lincoln Square: Monday, August 1st

A.
Performance/Competition:
12 minute Quality Amrap
-Under Hand Flexed Arm Hang X 20-30 seconds
(Squeeze shoulder blades together and keep body in hollow position throughout movement)
Scale Up: Wider position, overhand grip!
-Single Leg Squats on Plyo X 6-8 reps each side
(Move slow and focus on  neutral spine and weight in heels)
Scale Up: Pistol Squats or weighted Pistols X 6-8 reps each side
-Bear Crawl Ball Push + Drag X 20 feet forward + 20 ft backward
(Use a heavy slam ball and keep your hips low)
Rest as needed after each set

B.
Performance/Competition:
Complete 3-5 Rounds: (15 minutes total)
Performance: Bradford Press X 5 reps
Competition: Zotts Press, Snatch or clean grip X 5 reps
-Add weight each round, building to something challenging
Single Arm Bent over Row X 10-12 reps each side
-increase resistance as needed, pause at the top for each rep!
Partner Leg throws X 45 seconds each partner
Rest as needed between rounds

C.
Performance/Competition:
10 Minute Relay Amrap: Teams of 2, only 1 working at a time!
Row 1,000 meters (alternate every 100 meters)
then in remaining time, complete an Amrap of the following; (Alternate every station, relay style)
10 X Sumo Deadlift High Pull with KB 70/55lbs
10 X Kneeling Ball Slams 40/30lbs
10 X Walking Plate Lunges 45/25lbs

**Score is total rounds and reps completed as a team!

Murph Day 2012 with Coach Murph, Post Murph! :)

Murph Day 2012 with Coach Murph, Post Murph! :)