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!**

FullSizeRender 2

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!**

DSCF5994

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

 

 

 

 

Wednesday, November 16th, 2016 Testing Week!

Testing Week!

We are on our 3rd testing phase of 2016; with our last two testing phases in August and April.  Every 4 months we have a 2 week window where we will be testing many  of our core lifts, Girl/Hero WODS, common CFD workouts, etc…

Use these next 2 weeks to either establish new numbers or check in with your last testing week results.  Each testing element will be a great way to check in with your current conditioning and 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.

Lincoln Square: “Mobility” 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. No experience needed. Tell a friend, bring a friend, support someone new! Sunday, November 20th. Options at both locations! 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 session!
Lakeview: Starting Tuesday, Dec. 6th
Lincoln Square: Starting Monday, Dec. 5th.

A.
Performance/Competition:
Sumo Deadlift or Deadlift: 1RM Test. (Athlete’s Choice!)
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes
*Beginners who are less than 3 months new to the program and any athletes that are still working on their positioning in this movement:
-Find Heavy 3 with a pace (2120)
**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 Superman Extensions X 10 with 2 second holds

*Last tested on 8/3/16

B.
Performance/Competition:
3 Rounds for time; (15 cap)
Row 500 Meters AFAP!
Rest 3 minutes
*Recording overall time it takes to complete 3 rounds!

 

A big shoutout to Defined athlete Stephen Jones for taking 5th place in the Rx division of the SouthLoop Games!  If you see him training in the gym give him a big high five for all his hard work!

A big shoutout to Defined athlete Stephen Jones for taking 5th place in the Rx division of the SouthLoop Games! If you see him training in the gym give him a big high five for all his hard work!

Wednesday, October 12th, 2016

Deload/Transition Week. Next cycle starts on Monday, 10/17.

3rd Annual In House Olympic Lifting Competition: For all levels. For CFD members only!  Saturday, Dec. 3rd. @ CFD LS. Registration is now open! 

6th Annual CFD Halloween Party: Save the date! Saturday, October 29th! Rocks Bar on Lincoln, 9-Midnight. Drink package, food and DJ. Costumes highly encouraged!  Invite coming soon!

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm.  Focus: Cancelled this week, will be back next week!

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: Starting Sunday, November 6th. (half sold out)
Lincoln Square: Starting Wednesday, October 12th, late registration available until Saturday  Oct. 15th.

A. 
Performance/Competition:
E.O.M.O.T.M: 8 Rounds (16 minutes total)
(every other minute on the minute)
Odd: Sumo Deadlift X 5
Even: Alternate between the following:
Side Plank Windmill X 10 each side
&
Quadruped Fire Hydrants X 10 each side

*Recording heavy 5 SDL for the day!

B.
Performance/Competition:
Tabata: 20 ON/ 10 OFF X 8 Rounds @ each station (total 32 rounds)
1. Row for distance
2. Pushups or Dynamic Pushups
3. Lateral jumping lunges or Jumping Lunges
4. Abmats or Overhead Plate Crunches

A big shoutout to all of our CFD athletes that showed up to our Marathon Cheering station to support your fellow athletes! #CFDPROUD

A big shoutout to all of our CFD athletes that showed up to our Marathon Cheering station to support your fellow athletes! #CFDPROUD

Wednesday, August 3rd, 2016 Testing week 2/2!

Manage Your Macros – Workshop & 4 Week Challenge – Aug 6th. 

Whole 30 – Workshop & 4 Week Challenge – Aug 7th

Testing week: 2/2. Next cycle starts on August 8th.

**Seems like perfect timing with our 2nd testing phase of the year immediately following the ultimate test of fitness; The 2016 CrossFit Games!  Power and Olympic Lifts, bodyweight challenges, Hero and Girl WODS, to just name a few.  Use these next 2 weeks to either establish new numbers or check in with your last testing week results from April 2016. Each strength test or workout will be a great way to check in with your current conditioning  and strength!  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. Additionally, our next cycle will be based off many numbers established in these coming week!***

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: Hips holding you back? This will be the only pre-workout you need on squat day. Come learn the a path to a better squat and fix your hips.

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, August 25th
Lincoln Square: Monday, August 22nd

Friday Preview: Bench Press

A. 
Performance/Competition:
Sumo Deadlift or Deadlift: 1RM Test. (Athlete’s Choice!)
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes
*Beginners who are less than 3 months new to the program and any athletes that are still working on their positioning in this movement:
-Find Heavy 3 with a pace (2120)
**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 Kneeling or tall Birddog Plank X 30-45 seconds

B.
Performance/Competition:
Hero WOD: “DT”
5 Rounds for time: (15 min cap)
Deadlift X 12 reps 155/105lbs (CFD Master’s 40+: 95/65lbs)
Hang Power Clean X 9 reps
Push Jerk X 6 reps

Barbell weight recommendations: Weight should not exceed 50% of your 1rm clean or no less than 30% of your 1rm DL. A great goal would be to complete each round in less than 5 sets

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.