Friday, April 20th, 2017 Last Day of our first testing cycle!


UPCOMING SPECIALTY CLASSES

Recovery Yoga with Coach Rachel, This Sunday @ Lakeview from Noon-1pm.  All friends and family of members are welcome free of charge!

SATURDAY SCHEDULE CHANGES: Lakeview: 11am team wod cancelled for our Free “Intro to CF” Class. Noon OLY will be moved from 12:30-2pm.


UPDATES & UPCOMING EVENTS

Retail Pre-Order Sale: Order now through this Friday night!  CFD Shopping Mall here.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, April 22nd 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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
“500”: for time: (40 minute Cap)
100 X Calorie Row
Rest 3 minutes
100 X Wallballs 20/14lbs
Rest 3 minutes
100 X Single Arm Snatch 55/35lbs
Rest 3 minutes
40-30-20-10
Double Unders
&
Abmats

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

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: Pec stretch and front shoulder. Those pushups from Cindy got you like whoa? Release your chest and front shoulder muscles to give more slack to your shoulder blades to help with a healthy overhead position.

Video Demo! 

**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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Tuesday, April 4th, 2017


TODAY’S SPECIALTY CLASSES

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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: The shoulders figure into every upper body exercise. Get rid of shoulder pain and start moving correctly. The answer is simple: Consistency!


UPDATES & UPCOMING EVENTS

Athlete Survey: Thankyou to all of our athletes that took the time to respond back to our End of 2016/Beginning of 2017 Athlete Survey!  We are working our way through your answers and will be slowly implementing meaningful changes relating to your feedback!

First “Testing Phase” of the year: 2 week testing: 4/10-4/23 More details to come!

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Pose Running Endurance Workshop with Coach Mark and Coach Allyn, This Saturday, April 8th. Limited space available!  REGISTER HERE!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd 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, April 6th
Lincoln Square: Starting Monday, April 3rd (Still time to register, last call, this wednesday)


TODAY’S WOD

A.
12 Minute Quality Amrap
Turkish Getup X 2 each side
-Barbell, KB, or DB: Athlete’s Choice!
Plate Loaded Hollow Snow Angels  X 10 reps
Plate Loaded Superman Snow Angels X 10 reps
Abwheel Rollout X 10-15 reps

B.
10-12 Minute Skill Session
Learn how to kickup to handstand for balance.
Introduction of a few partner drills to work on balance and control!

C.
4 Rounds: 1 minute at each station (16 minutes)
Min 1: 1 Round of Strict Cindy
5 X Strict Pullups
10 X Pushups
15 X Air Squats
Min 2: 15/12 Calorie Row
Min 3: Max Reps Single Arm Snatch 55/35lbs (alternating every rep)
Min 4: Rest

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

4 Sets:
2-9 Ring or Bar Muscle ups, unbroken
Rest 1 minute
*Add a band and practice the movement pattern if kipping or strict is not attainable yet!

**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!**

Inspire by example.“We cannot always build the future for our youth, but we can build our youth for the future.”  ― Franklin D. Roosevelt

Inspire by example.“We cannot always build the future for our youth, but we can build our youth for the future.”
― Franklin D. Roosevelt

 

Wednesday, February 15th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 8 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

“Mobility @ Lincoln Square” 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! This 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.
E.O.M.O.T.M. X 9 Rounds (18 minutes)
Odd minutes: Sumo Deadlift with pace, heavy 3
-Add 10-20lbs from last week’s heavy set
-Pace: 1 second up, 1 second at top, 3 seconds down, touch and go!
Even minutes: Seated Tall Box jumps X 3
-Building in height each round

B.
15 minute Amrap
25 X Wallballs 20/14lbs
20 X Single Arm Snatch 55/35lbs
15 X Toes to Bar

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

Gymnastics Conditioning
5 X Rope Climbs
Rest 2:00
4 X Rope Climbs
Rest 1:30
3 X Rope Climbs
Rest 1:00
2 X Rope Climbs
Rest :30
1 X Rope Climb
-Option to sub rope climbs with strict pullups or strict ring rows x 3.  5 rope climbs = 15 strict pullups
-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!**

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Some Hollow body and Superman position drills at CFD Lakeview

 

Tuesday, February 7th, 2017

New Cycle Starts this week!

The 2017 CrossFit Open Starts in 17 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.

“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: Fix your Shoulders- The shoulders figure into every upper body exercise. If your arms are moving, that movement is occurring along the joints that comprise the shoulder. Get rid of shoulder pain and start moving correctly. The answer is simple: consistency!

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.
Back Squat
-Take 8 minutes, building to  working weight @ 65% of 1rm

B.
3 Working Sets:
Back Squat @ 65% X 6-10 reps
-Whatever rep number you choose on the first week, try to stick with that for the full 4 week progression!
Single Arm Seated Shoulder Press with DBs X 6-10 reps each side (AHAP) (neutral grip)
Banded Face Pulls X 20 reps (move slow)
Rest as needed after each set

C. 
16 Minute Amrap
50 X Wallballs 20/14lbs
40 X Row for calories
30 X Single Arm KB/DB Snatch 55/35lbs
20 X Dips
10 X OHS @ no more than 60% of 1rm Snatch
-Scale to:  10 X FS @ no more than 50% of 1rm C&J

Competition RX: 135/95lbs

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

3 Minute X Max Strict HSPUS
-Scale to HSPU negatives, partial range HSPU or Pushups

**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!**

the man, the myth the legend...

the man, the myth the legend… the Nick

Tuesday, January 31st, 2017

We are currently on a scheduled deload/transition week.  New cycle starts Monday, Feb. 6th.

“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: Come to Mobility this week to gain some range in your Thoracic Spine and upper back! We all struggle with it and it’s a huge limiting factor in our desk chair culture. Come do something about it!

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.
Shoulder Press + Pushpress
-Take 10 minutes
-Find heavy 1 +2 for the day

B.
Partner Skill Work: Teams of 2
3 rounds: not for time;
Partner Strict Pullups, Bar or Ring Muscle ups
-Pick something you want to improve upon; whether that is a strict pullup strength or bar/ring muscle up technique
-Spend about a minute at each station per partner
Partner Glute Ham Negatives

C.
5 Minute Amrap
2,2 4,4 6,6 8,8 etc…
Single Arm Thruster 55/35lbs
Toes to bar
Rest 90 seconds
5 Minute Amrap
2,2 4,4 6,6 8,8 etc…
Single Arm Snatch 55/35lbs
Overhead Plate Lunge 45/25lbs

*Recording total rounds and reps completed at both amraps, total 1 score!
D.
Bonus: “The Grind”, (to be completed after class)

3 Rounds:
600 Meter Row
20 X GHD Situps
*replace the GHD work with any core movement that is challenging!
-Rest as needed after each round

**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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LV athlete Rolando killing the game at Trodo!

Wednesday, January 18th, 2017

We are on week 3 on this current cycle!

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Cancelled this week.  Will pick back up next week.

“Free Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Cold Weather Gear Pre-Order!  Pull-Overs, Zip-Ups and a ton more.  Click here for details.

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.
12 Minute Quality Amrap
Double under Skill practice x 1 minute
Single Arm Snatch + Top-down Turkish Getups: (5 + 2) X each arm
Power Thrusts with Wall or Slamball X max height X 10 reps
-no catch, let drop, repeat for height!

B.
Back or Overhead Squat: Athlete’s Choice!
-8 sets X 2 minutes, building each round
-Build to a heavy 3 for the day with pace.
-Pace: (4.1.1.1)

C.
7 Rounds for time: (12 minute cap)
Single Arm Snatch X 5 Left 55/35lbs
Single Arm Snatch X 5 Right
Pushups with Hand Release X 7
Toes to Bar X 9

D.
Bonus: Grind Work, (to be completed after class)
“Midline Conditioning”
3 Rounds; not for time
20 X Medball Vups
10 X Good Mornings
-add weight if needed
1 Minute X Front Rack Hold with Double KBs
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!**

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