Monday, May 7th, 2018

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square, 6-7pm  Ages 5-11 years old. Pre-registration required. (Week 5/6) Kids can attend Mondays only, Saturdays only or both. Please reach out to Coach Cara@crossfitdefined.com if you want to late join our current session or have interest in our next session!


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, May 12th 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 or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


New Cycle: Week 2/4
Week’s Preview:
Tuesday: OHS/BS with pace + Sprint Partner WOD
Wednesday: Hold/Hang practice +”The Chief” + Mobility
Friday: Clean & Jerk + FS + “100%”

A.
Floor Press with Pace
-Sets of 5
-Pace: (3.1.x.1) 3 seconds down, 1 second active pause in bottom, explode up, 1 at the top
-Building over 8 Rounds, every 90 seconds

B.
3 Rounds; not for time (9 minutes)
Barbell Bent over Row X 10 reps
Reverse Hyper on bench X 20-30 reps unbroken
-Pike position or straddle
-Scale to Good Mornings x 20 reps, stay light
Hanging Leg Raise X Max reps
-Scale to hang tucks

C.
For time: (10 minute cap)
27-21-15-9
Single Arm Snatch 55/35lbs
Overhead Plate Lunge, alternating 45/25lbs

 

Tuesday, May 1st, 2018

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., 6:30-7pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


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, May 12th 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 or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, April 29th (late registration open till Tuesday, 7pm)
Lincoln Square: Next Group Onramp; Monday, April 30th (late registration open till Wednesday, 7pm)


New Cycle starts today: Week 1/4
Week’s Preview:
Wednesday: OHS or BS with pace
Friday: Long WOD, “Wanderlust Metcon”

A. 
8 Rounds: E.M.O.T.M. (16 minutes)
Odd minutes: Floor Press X 10 reps
-building in weight each round
Even minutes: Pullup to 5 second negative X 3-5 reps
-scale to Flexed arm hang X 30 seconds or Ring Rows using same pace

B.
For time: (14 minute cap)
Run 400 meters
15 X Toes to Bar
15 X Single Arm Snatch 55/35lbs
Run 400 meters
15 X Toes to Bar
15 X Single Arm Thruster
Run 400 meters
15 X Toes to Bar
15 X Jumping Goblet Squats

(Bonus Run: Sprint 400 meters AFAP!)

Some of our most recent onramp graduates at the Squares!

 

 

Wednesday, April 11th, 2018

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. April Focus:Focusing on Shoulders, Biceps, Wrist & Elbows. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance in the gym and keep you pain free outside of the gym! Better dips, Better pulls and pain free shoulder, wrists, forearms and elbows.


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, April 21st 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 this Sunday, April 8th (late registration open till Tuesday @ Noon)
Lincoln Square: Next onramp starting this coming Monday, April 9th (late registration open till Wednesday @ Noon)

Cycle 3 Programming Details


Week 4/4
Week’s Preview:
Friday: Back squat high % work + “Air Force”

A. 
Athlete’s Choice:
Halting Power Clean + Front Squat
or
Halting Power Snatch + Overhead Squat
-(1+1) X 3 cycles
-Halt: 2 seconds just below the knee for each rep
-Take 16 minutes, building to a heavy for the day!

B. 
3 Rounds: 3 1/2 minutes ON/ 90 seconds OFF
*Run 400 meters at the top of every round!
(sub 500 meter row if needed)
In remaining time, complete as many reps as possible of the following;
Round 1: Single Arm Snatch 55/35lbs
Round 2: Alternating Toes to Bar
Round 3: Slamballs 40/30lbs

 

Friday, March 30th, 2018


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, 6-7pm  Ages 5-11 years old. Our next 6 week session starts Saturday April 7th and will include a Monday and/or Saturday class option. Register Here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, April 21st 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, April 8th
Lincoln Square: Next onramp starting Monday, April 9th

Cycle 3 Programming Details


Week 2/4

A. 
Bradford Press X 5 reps
-Take 10 minutes building to a heavy for the day

*Pair with Single Arm Standing external rotations x 10 each side

B.
Thruster X Doubles
-Build to a heavy double for the day
-Take 10 minutes

*Pair with Standing Banded Abductions X 10-15 each side

C. 
For time: (12 minute cap)
3 Rounds for time;
Row X 400 meters
Single Arm Snatch X 21 reps, (alternating) 55/35lbs
Pullup to toes to bar combo X (1+1) X 6 reps

 

The 2018 Intramural Open is officially over! Looking forward to next year! #hoozah

 

 

 

 

Tuesday, March 20th, 2018 Week 5: 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

CrossFit Kids @ Lincoln Square, 6-7pm  Ages 5-10 years old. Our next 6 week session starts Saturday April 7th and will include a Monday and/or Saturday class option. Register here.

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, April 8th
Lincoln Square: Next onramp starting Monday, April 9th


Our 3rd Strength and Conditioning Cycle of 2018 starts this week! Week 1/4

Cycle 3 Programming Details

Immediately following this cycle we will run our first 2 week testing phase of 2018. Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

Week’s Preview
Wednesday: Back Squat
Friday: Wendler Conventional DL + CF Open 18.5

A.
Halting Power Clean or Halting Power Snatch: Athlete’s Choice!
-Halt: 2 seconds above knee for each rep
-Building to a heavy triple with priority on the pause

B.
3 Rounds; Every 2 1/2 minutes:
Good Morning X 10 reps
-Adding weight when ready
1/2 Kneeling Pallof Press X 1 minute
Rest remaining time of each round

C.
7 Minute Amrap
Single Arm Snatch X 9 reps 55/35lbs
Pushups X 7 reps
Box Jumps X 5 reps 24/20″

 

 

 

Tuesday, February 20th, 2018 CrossFit Open Starts this week!

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Alex, 6-6:30pm. February Focus: Hips & Pelvis. Hips holding you back? Come learn the path to a better squat and fix your hips, lower back, and stability.


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 3rd 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, Feb. 18th (late registration open till end of day Tuesday)
Lincoln Square: Next onramp starting Monday, Feb. 19th (late registration open till end of day Wednesday)


2018 CrossFit Open begins this week! Register for the CF Open here! 

A note about the CrossFit Open and CFD’s 1st Annual Intramural Open:

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete.  Workouts are released on Thursdays at 7pm CST, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 7pm CST the following Monday.

Similar to past years, CFD will be attempting to program the workouts on Fridays in regular class.  The logistics, timing, equipment needed and overall safety of each week’s Open WODS will determine if we complete the WOD as prescribed, alter it slightly for class, or just program something completely different.

Part of the CFD Intramural Open involves completing these workouts with your team on our Sunday throw downs. We encourage anybody registered in the open or CFD’s Intramural to take the judges course online so we have as many helpers as possible on Sundays with over 150 CFD athletes participating!

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

More details to come on CFD 1st Intramural Open! 

Cycle 2: Week 2/4
Weeks Preview:
Wednesday: Rowing Technique Drills, SDL with pace, Wod:  “100%” with slamballs and burpee box jump overs
Friday: Shoulder/Upper Back GPP + Wendler Strict Press + CF Open WOD 18.1

A. 
Back Squat: Sets of 6-10 reps
-Take 8 minutes and build to 65%+ of 1rm
-Week 2/4: Add 5-10lbs each week to working percentage
B. 
3 Rounds: Every minute on the minute;
Minute 1:  Back Squat @ 65%+ X 6-10 reps
-choose a rep scheme and stick with it for the cycle
Minute 2: Toes to Bar X 15-10 reps
-complete in repeatable unbroken sets
-Scale to Kipping Knee tucks to start connecting the Lats and hollow position
Minute 3: Row X 15-10 calories
-choose something you can complete in 40 seconds or less
Minute 4: Rollouts X 15-10 reps
C. 
10 Minute Team Amrap: Teams of 2
Row 1,000/750 meters
*only 1 partner working at a time, sharing the work as needed
Then complete the following Amrap in remaining time; alternating work after each completed round:
Single Arm Snatch X 4 reps 55/35lbs
Box Jump Overs X 5 reps 24/20″
Pushups or HSPUs X 6 reps

When you catch that “I love mobility” face… lol

Friday, February 9th, 2018


Announcements & Upcoming Events

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.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This 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, Feb. 18th
Lincoln Square: Next onramp starting Monday, Feb. 19th


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

Deload/Transition Week: Next Cycle Starts on Monday, Feb. 12th
A. 
6 Rounds: Every 2 minutes,
Complete the following;
Sumo Deadlift X 5 reps with pace
-Build to heavy 5 over 6 rounds
-Pace: (x.1.3.0) Fast up, 1 second at the top, 3 seconds down, touch and go)
*Follow each set with 1-3 Wall Climbs
B. 
CrossFit Open WOD 17.1; Team Version, teams of 2
20 Minute Amrap
10 X Single arm Snatch 55/35lbs
15 X Burpee Box Jump overs 24/20″

20 X Single arm Snatch 55/35lbs
15 X Burpee Box Jump overs 24/20″
30 X Single arm Snatch 55/35lbs
15 X Burpee Box Jump overs 24/20″

40 X Single arm Snatch 55/35lbs
15 X Burpee Box Jump overs 24/20″
50 X Single arm Snatch 55/35lbs
15 X Burpee Box Jump overs 24/20″
*Only 1 person working at a time, alternating every 5 reps for the entire workout!

Lakeview athlete, Matt
Lift-Mas 2017