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

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