Tuesday, December 4th, 2018 Testing week at Defined!

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. December Focus: Lower back focused. Restore movement and eliminate soreness in your posterior chain- We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!


Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test 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 gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Wednesday: “Defined Physical Fitness Test” + Max vertical to Box
Friday: Bench Press + “Fran”

A. 
Athlete’ Choice!
Front Squat or Overhead Squat
-Take 20 minutes, building to a Heavy 3 or 1 rep max.
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1

B.
“Sprint-Core-Repeat”

30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
90 Seconds: Sprint Forward-Back Peddle
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
1 lap = 40 feet

Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 10 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Wednesday, November 7th, 2018

Week’s Preview: Week 2/4
Friday: Front Squats with pace, Chest to Bar Pullups and Deadlifts

A.
G.P.P.: 3 Rounds; 1 minute on/ 20 seconds transition

B.
6 Rounds: Every 2 minutes, perform the following;
Bulgarian Split Squat X 6 each leg
-Building sets X 3
-Working sets X 3
*Follow each round with Tall Box Jumps X 3 reps
-2 foot jump, 2 foot landing, step down, reset, repeat!
-Building in height each round

C.
Tabata Mashup X 6 Rounds @ each station
Single Leg Alternating V-ups
Superman Flutter Kicks
Mountain Climbers

 

Weighted Air Squats with Ollie


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: Sunday, Nov. 18th  More details and registration here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – This Coming Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Wednesday, October 8th, 2014

Fight 2 Give Donation Page

Register for your Fight 2 Give workout HEAT on Oct. 18th which will mark the end of our fundraiser.

A. Reverse Grip Bench Press: 
Find heavy 3 in 8 sets

B. Drops sets X 2
75% (RGPB) x max reps
Rest 2 minutes
65% (RGBP) x max reps

C. Tabata Mashup: 20 ON/ 10 OFF

16 Rounds at each, alternating

  • Hang Power Cleans 95/65lbs, for total max reps
  • Hollow Body Crunches

Rest 1 minute

  • Pushpress 95/65lbs, for total max reps
  • Superman Flutter Kicks

*Recording 2 numbers, total pushpress and total hang power cleans 

Tuesday 5.21.13

Endurance Note: Endurance will meet Tuesday at the Belmont Waterfront location at 7:00 p.m.

Weather note: Please check the Crossfit Defined Facebook page for any last minute cancellations due to weather.  We will post on our Facebook page as well as update today’s post by 6:30pm if the class is cancelled due to weather.

If you are new to CFD Endurance and need directions to the meeting locations, email mark@crossfitdefined.com, or check out the meeting locations page for more information.

A. Take 20 minutes-
Sumo Deadlift: Find your heavy 10.
This is more of an endurance approach with this lift. How long can you hang on to the bar while maintaining form. What will break first, form or grip? Come in and find out!

B. Event 1 @ the 2013 CrossFit Regionals
For time:
“Jackie”
1000 meter row
50 Thrusters 45/35lbs
30 Pullups
*Compare scores to 3.26.13
-12 minute time cap
-A world Record was set on this WOD at regionals over the weekend. 5:10 for men and 6:05 for women.

C. Bonus Round: Optional
100 Hollow Body Rocks
then..
100 Superman flutter kicks (4-ct)
*Break this up into as many sets as needed.

 

The North Central CrossFit Regionals is coming up soon!  May 31st-June 2nd. Navy Pier!  The Team will be dressed to impress in a bright uniform.  We want our spectators to stand out as well.  Last year we had a great turnout, this with twice the community, we will show up in masses.  

We have specially designed a spectator CrossFit Defined shirt.  The 2 barbells on the sleeve represent each year we have competed!  If you want to support your box and would like a shirt of your own, please click the link below.

Since we are on a deadline to get these to the printers in time for Regionals; orders will be taken on a special order basis only until 10AM on Wednesday.  We will not stock this shirt in house.  There are 2 options: the front stays the same, the back is up to you!

Order your spectator shirt here!

2013_Regionals_Shirt

2013_Regionals_Shirt

Order your spectator shirt here!

Tuesday 3.26.13

7pm Mobility Class: Focus will be on bettering your understanding of the squat and how to be more efficient with positioning.

A1. Take 12 minutes-
Clean and Jerk Tech work: Build up to working weight and/or 80% of your 1RM Clean and Jerk.

A2. 10 minutes: Every minute on the minute-
Perform 1 Clean and Jerk @ 80% of your 1RM.

B.
For time: “Jackie”
1000 meter row
50 Thrusters 45/35lbs
30 Pullups
*15 min time cap
-Compare results from 9.17.12 and 11.20.12

C. Bonus Round: Optional
100 Hollow Body Rocks
then..
100 Superman flutter kicks (4-ct)
*Break this up into as many sets as needed.

photo (6)

Jeremy S. little lady starting early!