Friday, April 20th, 2018 Testing Week!


Announcements & Upcoming Events

CrossFit Teens (Ages 12 – 17) – Starting this Friday, April 20th @ 4p. Details and registration here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This 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 or hold your spot in our next Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


First “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 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 check in with your current conditioning and/or strength level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

A.
Sumo Deadlift or Conventional Deadlift: Athlete’s Choice!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes or 20 minutes building to a heavy 5, 3 or 1 for the day!

*If you have been put on risers in the past, please use them for today’s heavy effort!

Optional Sub Station: Side Plank Windmills X 10 each side

B. 
“Jackie”
For time: (12 minute cap)
1000 Meter Row
50 X Thrusters 45/35lbs
30 X Pullups

Friday, February 16th, 2018


Announcements & Upcoming Events

2018 Intramural CrossFit Open. Register now for CFDs first Intramural In-House CrossFit Open. Each gym will have 3 teams randomly put together. Uniforms for each team, multiple divisions, scoring based on 7 different factors across Rx, Scaled, Male, Female and Age Group categories. Details and sign up here.

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
Lincoln Square: Next onramp starting Monday, Feb. 19th


1 Week till the 2018 CrossFit Open begins! Register for the CF Open here! 

A.
2 Rounds: Spend 1 minute @ each station
Situp to Straddle
Band Assisted Pancake Split

B.
Sumo Deadlift with pace
-Building to heavy 3 for the day
-Pace: 1.1.3.0 (1 second up, 1 second at the top, 3 seconds down, touch and go)
-Take 15 minutes

C.
CrossFit Open WOD 14.1
10 minute Amrap
30 X Double Unders
-sub with 45 seconds of single unders
15 X Power Snatches 75/55lbs
*Recording total rounds and reps completed

 

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

Wednesday, January 17th, 2018

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Focusing on Improving overhead and front rack positions and relieve tension in shoulders and elbows. Finally feel freedom in squats and overhead presses.


Announcements & Upcoming Events

CF Kids Open House: Join us for a CrossFit Kids/Family Day on Sunday, January 28th from 11a to 12p at CFD Lincoln Square. We are hosting an open class for 5 to 10-year-olds so they can experience first hand what this program is all about. Find more info and registration here. 

Oly Concepts Weightlifting Seminar – This Sunday, Jan 21st from 9a to 4p.  Come spend the day with Danny Camargo going through drills, video technique breakdowns and a hands-on lifting approach with the Clean, Jerk & Snatch. Registration and details here.

Adaptive Athlete Clinic – Saturday, Jan 27th from 11a to 1p. CrossFit Defined is developing an Adaptive Athlete Program, and the concept behind this initiative is simple: We want to increase accessibility to the health and fitness world to those folks that may require workout program modifications due to the need for adaptive equipment. For more details and to sign up click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, January 20th 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 open for registration: Sunday, January 28th
Lincoln Square: Next onramp open for registration: Monday, January 29th


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

Week’s Preview: Week 2/4 Programming details for Cycle 1! 
Friday: Front Squat + Jerk combo and CF Open WOD #15.4

A.
E.M.O.T.M. X 5 Rounds
Min 1: Sumo Deadlift X 10 reps
-building in weight each round
Min 2: Paced Barbell Good Mornings X 15 reps
-Pace: 2 seconds down, 1 second in bottom, 1 second at top
-Option #2: Banded Good Mornings with same pace
Min 3: 1/2 Kneeling Chop: Low to High

Min 4: Rest
B. 
4 Rounds; each for time: (15 minute cap)
Row 400 meters AFAP!
Rest 2 minutes
*Recording slowest round overall

Partner carry option takes the gold at Wodapalooza 2018 with Coach Allyn and CFD athlete Amy L.

Monday, December 18th, 2017


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, January 20th 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: Starting Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 3/4!  For programming details, click here!

A.
G.P.P.: 10 minute Quality Amrap

  1. 1/2 Kneeling Pallof Press X 10 each side
  2. Single Leg Medball Reach X 5 each side
  3. Bottoms up KB Carrry X 30 seconds each side

B.
Wendler Week 3: Conventional Deadlift or Sumo Deadlift: 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 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% (plus set)
*All sets today are in preparation for your max effort “plus set”. Recording total reps and weight for the day!

C.
For time: (12 minute cap)
100 X Double Unders
50   X Single Arm Snatches 55/35lbs
50   X V-ups
100 X Double Unders

Tuesday, December 12th, 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. Compression bands, aka,  Voodoo Floss Bands help make positive changes to our joints and soft tissues through compression, tension and movement. These changes will often increase joint mobility, decrease pain, and speed up recovery through myofascial release, occlusion and reactive hyperemia, and joint centration. Come learn basic techniques on how to use this highly effective mobility tool!


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, January 20th 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: Starting Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A.
Wendler Week 2: Conventional Deadlift OR Sumo Deadlift: 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 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”.

**If you completed the last Wendler DL we did in our last cycle, add 10lbs to your current 1rm or use your new DL 1rm from our most recent testing week!

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 3+x90% (plus set)
*All sets today are in preparation for your max effort “plus set”. Recording total reps and weight for the day!

B.
20 Minute Amrap: Team WOD, teams of 2
1000/750 meter Row
60 X Box Jumps 24/20″
30 X Burpees
60 X Goblet Walking Lunges 55/35lbs
30 X Slam Balls 40/30lbs

*Only 1 partner working at a time, complete as many rounds and reps as possible

Friday, December 1st, 2017 Last day of testing week!

Announcements & Upcoming Events

Lincoln Square classes on Saturday are all cancelled due to our Weightlifting competition. All members are welcome to attend Lakeview for their 8am, 9am and/or 10am class options!  Check our schedule for more details!

4th Annual In house Weightlifting Meet, Lift-Mas: This Saturday at Lincoln Square. 10-3pm!  All are welcome!  Please come support your fellow CFD athletes as they compete in the Snatch and Clean and Jerk! Food vendors, coffee vendors, Mimosa table.  What else could you need?!

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can come free of charge! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Sunday, Dec. 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 sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


A.
Sumo Deadlift or Conventional Deadlift: Athlete’s Choice!
-Build to a heavy 3 or 1 rep max for the day!
-Take 20 minutes, building in weight each set
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-Prioritize a strong back position over heavy load!
*If you have been put on risers in the past, please use them for today’s heavy effort!

*Last tested on 8/11/17

B.
For time: (15 minute cap)
50/35 X Row for Calories
50 X Wallballs 20/14lbs
50 X Russian Kb Swings 70/55lbs
30-20-10
Double Unders
&
Abmats

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

Mobility Must #7: Focus: Improving the squat by stretching the glutes and hip capsule! Spend 2-3 minutes per side! 

Watch Video!

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Our 4th Annual In House Weightlifting Competition is this Saturday! Lift-Mas is here! Please join us, all are welcome! 10-3pm