Tuesday, February 14th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 9 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

“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: 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! 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.
12 Minute Skill Amrap
1. Review of Hollow position + Rock the boat Partner Drill!
2. Tabata Mashup X 6 Rounds: 20 on/ 10 off
Hollow Hold + Superman Extension
3. 5 Minute Amrap
Choose an option that is attainable and challenging!
Kip Swing with block X 10-15 reps
Kipping Pullup X 10-15 reps
OR
Kipping Chest to Bar Pullup X 10-15 reps
Follow each set with:
Reverse Crunch X 10-15 reps
Rest as needed

B. 
2-Position Power Snatch
-Hi Hang + Hang  (1+2)
-Take 12 minutes building in weight
-Focus on using legs to drive the bar and high elbows to keep the bar close!
*Advanced athletes: Full Squat Catch is an option!

C.
For time: (10 minute cap)
50-50-50-50-50
Double Unders
-Sub with Double under practice for 1 minute each round or 1 minute of fast single unders
25-20-15-10-5
Pushups with Hand Release

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

4 Rounds X 400 Meter Run
Rest 2 minutes between rounds

**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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Congratulations to Lincoln Square athlete Mel for starting our coaching internship program! If you see him shadowing a class give him a big high five and wish him luck as he grows into more of a coaching role!

 

Wednesday, September 21st, 2016

Week 2/4

Recovery Yoga with Coach Rachel: This Sunday, 10am at CFD Lincoln Square.  All members welcome! Friends and family of CFD members may attend free of charge!

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? Focusing on the hip capsules to PR your positions. 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.

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday September 24th, 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: Thursday, October 13th
Lincoln Square: Monday, October 10th

A. 
Performance/Competition:
G.P.P.: 3 rounds, not for time
-Deathmarch X 50 ft
(stay light and focus on hinging at the hips with neutral back)
Hollow body Crunch or Hollow Body Rock  X 10 + Superman Extension or Superman Rock X 10
-Ring or Box Support Holds X 30 seconds

COLTS trade BenchPress for Turkish Getups for injury Prevention! 

B. 
Performance/Competition:
15 Minute Quality Amrap
Turkish Getups X 2 per side
-using a db/kb or Barbell
Perf: Strict Pullups X 6-12 reps
Comp: Weighted Pullups  X 5-7  reps
Abwheel Rollouts X 10-12 reps
*Rest as needed after each round

C.
Performance/Competition:
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch or abmats
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank or Birddog Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch or abmats
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 50 feet

**Last time you saw this wod was on 12.16.15

 

LV Athlete Matt reppin' CFD in Siesta Keys!  #Hoozah LV Athlete Matt reppin' our newest CFD swag in Siesta Keys! #Hoozah


LV Athlete Matt reppin’ our newest CFD swag in Siesta Keys! #Hoozah

 

 

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Wednesday, March 30th, 2016

Lincoln Square Spotlight Athlete Cora M.!

Lakeview Spotlight Athlete Amy L.!

“CFD Gives Back”  – Fundraiser workout for Urban Initiative Save the date! April 9th! Registration will be available soon!  You do not need a team to register.  We will be building teams for you if you are a “free agent”.  Pick a timeslot and we will pair you with others in that same time slot.  More details to come!  Workout Teaser:  1 part “Angie”, 1 part “Fight Gone Bad”, and 1 part Amazing Race!  Sign up for your fundraiser heat time here.

Lincoln Square: “Mobility” with Coach Cara, 6-7pm. Focusing on Barbell Athletes- ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your forearms. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong arms.

“Recovery Yoga” with Coach Rachel: Lincoln Square, 10-11am this Sunday! Great class to do after “Def Con” or as a stand alone recovery option!

Stretch of the week: Overuse of the traps and upper back can lead to lingering soreness and poor position of the shoulders. Free up your traps and reap the benefits in your overhead position. Trap Smash. 2 min each side in between sets.

What to expect for the next 3 weeks?: We have 1 week left on this cycle and 1 deload/taper week before our first testing week of the year. Both groups will transition out of our high volume/ high intensity Open training to something more long term. The next cycle will be heavy on strength and gymnastics skills. We have a testing phase coming up the week of April 11th. The testing weeks will be a perfect check in for our seasoned athletes on current barbell strengths and also serve as a good baseline for our new athletes to establish some numbers to apply in our upcoming cycles. There will be 3 testing weeks in 2016. The next cycle for both groups will start on 4/18. More details to come!

A.
Performance:
G.P.P.: 3 Rounds; not for time (10 minutes)
-Wall Climb + Hold (1+10 seconds) X 3 reps
Hollow body Crunch X 10 + Superman Extension X 10
-Flexed Arm Hang  X accumulate .30 seconds

Competition:
G.P.P.: 3 Rounds; not for time (10 minutes)
-Wall Climb + Shoulder taps (1+10) X 3 reps
Hollow Body Rock X 10 + Superman Rock X 10
-Flexed Arm Hang tuck on Rope X accumulate .30 seconds

B.
Performance/Competition:
Build to a heavy 3 for the day: You Choose!
Hang Power Clean
or
Hang Power Snatch

*Optional Sub Station: Side Plank Windmills X 20 (10 each side)

C.
Performance:
15 Minute Amrap
Power Clean  X 5 95/65lbs (CFD Masters: 40+: 75/55lbs)
Shoulder to Overhead X 7
Walking Vups X 14

Competition:
15 Minute Amrap
2 Ring/Bar Muscle-ups or 6 Pullups
4 Handstand Push-ups
8 American Kettlebell swings 70/55lbs
*Recording total rounds and reps completed.

Tarzan Swing across moat on Family Day! :)

Tarzan Swing across moat on Family Day! :)

Friday, November 20th, 2015

Week 4/4.  Next week is a transition week.  The week of 11.30-12.4 will be our 3rd and last testing week of the year!

CFD In House Power Lifting Meet: This weekend we are hosting our In-house Power Lifting Meet at Lincoln Square.  We have 33 badass athletes competing in the Bench, Squat and Deadlift.  They have been training for many weeks for this 1 day.  Please join us from 10-3pm for some Bottomless Mimosas and to support your fellow CFD athletes. All friends and family are welcome!

Weekend Schedule:
Lakeview: 8am and 10am Team WOD, 9am Strength Bias
Lincoln Square: 8am Team WOD

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses; add to your daily mobility!

Video Demo: Tight Hamstrings.  If you have ever struggled with touching your toes or deal with low back pain after lifting don’t miss this session! Spend 2 minutes per side! 4 minutes total.

A.
Performance:
10 Minute Amrap for Quality
-Strict Toes to Bar X 10-12 reps
-Single Leg RDL with double kb/db X 10 each side
(Only progress to a heavier weight when you can do all 10 reps while maintaining balance on single leg)
Hollow body Crunch X 15 + Superman Extension X 15

Competition:
10 Minute Amrap for Quality
-Strict Ballups X 10-12 reps (slow and steady)
-Deathmarch X 40 ft (Light)
-Hollow Body Rock X 15 + Superman Rock X 15

B.
Performance/Competition:
Take 12 minutes to build to a heavy 3 Conventional Deadlift
-Pace: 1.3.1.0
-8 Sets X 90 seconds
*Compare heavy 3 to last attempt on week 1 of this cycle, 10.28.15

C.
Performance/Competition:
3 Rounds: 45 ON/ 45 OFF
Deadlift 225/155lbs (CFD Master’s 40+: 155/105lbs) with pace: 1.1.1.0
-Weight on barbell should be no more then 55% of 1rm
Box Jumps 24/20″
*Recording total reps from each station over 3 rounds; 2 numbers.
**Compare scores to last attempt on week 1 of this cycle, 10.28.15

D.
Performance:
Tabata: 20 on/ 10 off X 16 Rounds
V-ups
Russian Twists with plate or ball

Competition:
Tabata: 20 on/ 10 off X 16 Rounds
Toes 2 Bar
Russian Twists with plate or ball

Throwback to our last In House Powerlifting Meet and our overall winners! #Hoozah!

Throwback to our last In House Powerlifting Meet and our overall winners! #Hoozah!

Friday, September 18th, 2015

Transition Week!  Next cycle starts on 9.21.15

Day 5/ Week 1: Paleo and Macro Challenge!  Good luck everyone!  Stay Strong!

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo: Save your knees from overuse with this pre-run mobility. 3 minutes per side with these 3 stretches.

Schedule Change for Lincoln Square: We will be closed this Sunday, 9.20.15 for a CrossFit HQ Mobility Seminar.  Please check the schedule at Lakeview for options on classes for all CFD members.

A.
Performance:
10 Minute Amrap for Quality
– Hollow body Crunch X 30 seconds + Superman Extension X 30 seconds
-Turkish Getups with KB/DB X 6 reps, alternating
-Rope Climbs X 2-3 reps or Flexed Arm Hang X 30-40 seconds

Competition:
10 Minute Amrap for Quality
-Hollow body rocks x 30 seconds + Superman Rocks X 30 seconds
-Turkish Getups with Barbell X 6 reps,(3 each side) add weight if needed
-Bar or Ring Muscle ups X 3-5 reps with pacing (pause for 1 second at bottom of catch, top of dip and bottom of dip for each rep)

B. 
Performance/Competition:
Sumo Deadlift: Find heavy 10
-6 Sets: Every 2 minutes
*Follow each set with 5 Power Jumps to a sub max height box.
(Focus on power through the legs and explosive hip extension)

C.
Performance/Competition:
10-9-8-7-6-5-4-3-2-1
American KB Swings 55/35lbs
Jumping Goblet Squats with KB 55/35lbs
*After every round perform Turkish Getups X 2 per side 55/35lbs
*12 Minute Cap

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Friday, August 28th, 2015

Week 2/4!

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo:  Coach Cara’s #1 Shoulder stretch. Clean up your overhead position.  This is a go to if shoulders feel tight overhead or as a pre-bench press or shoulder press warm up. Spend 90 seconds each side.

A.
Performance:
3 Rounds; not for time
– Hollow body Crunch X 10 reps + Superman Extension X 10 reps
– Wall Climb + Handstand Hold  (1+10 seconds) X 2-3 reps
– Single Leg RDL with BB X 8-10 reps each leg (stay light in weight, focus on balance and stability)

Competition:
3 Rounds; not for time
– Strict Ballups X 10-12 reps
– Handstand Walk X 30-40 feet
– Single Leg RDL with BB X 8-10 reps each leg (stay light in weight, focus on balance and stability)

B.
Performance/Competition:
Deadlift:
-6 Sets building every 90 seconds
-Suggested Rep Scheme:5-5-3-3-2-2
Working Sets X 3 @ 80% X 5 reps with pace
-Pace: 2 seconds up, 2 seconds at the top, 2 seconds down, touch and go, maintain tension!
*Rest 90 seconds between sets

C. 
Performance/Competition:
8 Rounds for time:
Power Cleans 115/75lbs X 5 (CFD Master’s 40+: 75/55lbs)
Pushups X 7
Box Jumps 24/20″ X 9
*15 Minute Cap

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