Friday, August 11th, 2017 Testing week 2/2


UPDATES & UPCOMING EVENTS

Beach WOD with Coach Cara, Alex and Rachel: This Saturday, 930am at Montrose Beach. Weather dependent! Please check website for updates but at this point the weather looks wonderful!  All friends and family of CFD are welcome free of charge!  No experience needed!  Bring your swim trunks, water and a fun attitude!

“EZ” Elijah Muhammad Weightlifting and Squatting workshop: This Sunday at CFD Lincoln Square, from Noon-4pm. We will be his first stop on his “Road from the CrossFit Games Tour” Registration open to the public! Taking up to 20 athletes. Registration here! 

Next cycle starts on Monday, August 14th!

Second “Testing Phase” of 2017!  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 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 gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, August 19th 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, August 1oth.
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
Sumo Deadlift or 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: Cook Hip Lift: (Single Leg Hip Bridge) X 10 each side

*Last tested on 4/14/17

B.
For time: 2 Part Test!  (16 minute cap)
1 Mile Run: Time Trial!
Rest 1 minute
American KB Swing X 100 reps 55/35lbs

(sub Row for 2000/1500 meters if needed)

*Recording scores separately: Time to complete 1 mile plus time it takes to complete 100 swings or how many reps you complete before time cap expires!

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

3 Rounds: not for time;
Bent Over Plate Raise: “Y”, “T”, “I” X 10 each position
GHD Back Extensions X 10-12 reps
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!**

Murph 2017

Wednesday, May 24th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Saving the desk athlete! We will look at some stretches that can be done AT your desk as well as how to recover once you get to the gym!

*Watch this cool video for some fuel: DeskBound

*And This for some ideas on how to apply to your office: Undo Sitting


UPDATES & UPCOMING EVENTS

We are on a deload/transition week.  Next cycle begins on Tuesday, May 30th.

Memorial Day: Monday, May 29th Closed at both gyms.

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 1st
Lincoln Square:
 Starting Wednesday, May 31st


TODAY’S WOD

A.
Sumo Deadlift: Heavy 10
-Every  2 1/2  minutes X 6 Rounds, building in weight
*Follow each round with Seated Weighted Shoulder Flexion X 30 seconds
-Using PVC, Tech Bar or empty mens/women’s barbell
-Scale to seated on bench or box if needed
-Rest the remaining time of each round

B.
7 Minute Amrap/Rest 2 minutes/7 minute Amrap
Overhead Barbell Lunge 95/65lbs X 10 reps (alternating)
-Scale to Front rack or backrack
Bar over burpees X 8 reps
Overhead Barbell Lunge 95/65lbs X 10 reps (alternating)
Chest to Bar Pullups X 8
-Scale to pullups or ring rows

*Pick up where you left off for the 2nd round, score is total from both rounds.

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

Midline-
8 Rounds X 20 seconds “L” Sit Hold
Rest as needed in between rounds
-Perform on Rings, boxes or P-Bars
Follow with: Sand Bag BearHug X 3 minutes

**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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CFD ATHLETE JV putting the #PoundPads to good work!

Friday, April 14th, 2017 Testing Week!


UPDATES & UPCOMING EVENTS

First “Testing Phase” of 2017!  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 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 gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

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! 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.
Sumo Deadlift or 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 and/or BW Glute Bridges X 10 with 2 second holds at the top

*Last tested on 11/16/16

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

*Last tested on 11.11.16

C.
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: Glutes, hips, lower back and increasing hip external rotation with a band distracted elevated Pigeon!

Watch Video! 

**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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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

 

Friday, February 10th, 2017

New Cycle Starts this week!

The 2017 CrossFit Open Starts in 14 days!  Register with the CrossFit Defined team HERE! 

Saturday @ LV: OLY Class at Noon: Cancelled! Join us at CrossFit Illumine to support 6 of our CFD athletes competing in a USAW Weightlifting Meet.

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.

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.
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

B.
5 Minute Mobility
Situp to Straddle X 1 minute
Band Assisted Pancake Split X 2 minute
Calf Smash with BB X 1 minute each side

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

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

3 Minute X Max Strict Chest to Bar Pullups
-Scale to strict pullups, ring rows or negatives!

**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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Wednesday, November 30th, 2016

Week 1/4 New cycle starts this week!

“Lift-Mas”: Our In-House Weight Lifting Competition: This Saturday at Lincoln Square from 10-3pm.  Save the date!  Come and support 40 of your fellow CFD Lifters as they compete in the Snatch and Clean and Jerk! Mimosa table, vendors, donuts and more! All friends, family and anyone interested in stopping by and checking out this amazing event are more than welcome!

Lincoln Square: “Mobility” with Coach Noal, 6-6:30pm. Focus: Come in and learn Coach Noal’s 7 favorite mobility/activation exercises for a full body warmup!

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner session! (Only a few spots left in both sessions!)

Lakeview: Starting Tuesday, Dec. 6th
Lincoln Square: Starting Monday, Dec. 5th.

A.
Performance:
Wendler Week 1 Deadlift OR Sumo Deadlift, Cycle 3: Take 12 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”.

**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: 5×65%, 5×75%, 5+x85% (plus set)
*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:
3 Rounds: 1 Minute On/ 1 Minute Off
Partner Glute Ham Raises

Competition:
3 Rounds: 1 minute On/ 1 Minute Off
Deathmarch with double kb/db 

C.
Performance/Competition:
15 Minute Amrap
5 X Shoulder to Overhead 115/75lbs (CFD Master’s 40+: 75/55lbs)
10 X Reverse BackRack Lunge 115/75lbs
5 X Clapping Pushups
10 X V-ups or toes to bar

Coach Luis setting up for his squat attempt at our In House Power Lifting Meet

Coach Luis setting up for his squat attempt at our In House Power Lifting Meet