Wednesday, March 1st, 2017 CrossFit Open Week 2/5

Week 4/4

Whole 30 and Macro Challenge: Week 2!

CrossFit Open 17.2 Team Throwdown: @ CFD Lincoln Square, this Sunday 12-2pm!  Spectators, friends and family are all welcome to come cheer everyone on!

“Recovery Yoga” with Coach Rachel, 10:30-11:30am, this Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus:Hammer those Hamstrings: Restore movement and eliminate soreness in your posterior chain- Lower back, glutes and hamstrings! We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th 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!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


A.
Back Squat
-Take 10 minutes, building to working weight @ 65%+ of 1rm
-Add 5-10lbs from last week’s working weight (week 4/4)
-Maintain the same amount of reps for each working set from week 1!

B.
3 Working Sets: (Every 4 minutes)
Back Squat @ 65%+ X 6-10 reps
Toes to Bar X 15 reps
Row X 15 Cal
Plank, any style X 1 minute
*Rest remaining time of each round!

C.
10 Minute Amrap: Teams of 2
Only 1 partner working at a time
Complete as a team 1000/750 meter Row, alternating as needed
then…
in remaining time complete an Amrap of the following;
Thrusters X 3
Sumo Deadlift Highpull X 4
Bar over burpees X 5
*Switch every round with your partner!
-Barbell weight should not exceed:
35% of your C&J
45% of your PP and/or
55% of your SP

*Recording total rounds and reps completed as a team!

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

3 Rounds; not for time:
20 X Weighted Plate Crunches
20 X Weighted Good Mornings or Back Extensions on GHD
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!**

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Friday, February 17th, 2017

Week 2/4

Schedule Changes this weekend: We are hosting our Free intro workouts at both gyms this weekend. (registration below)  The 11am Team WOD and Open gym are cancelled at LV.  The Olympic Lifting Technique class that is usually at LV on Saturdays has been moved to Lincoln Square for this weekend only from 11-12:30pm.

The 2017 CrossFit Open Starts in 6 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

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.
Clean & Jerk: Athlete’s Choice!
Option 1:
-Take 15 minutes to build up to a heavy C&J for the day
-Power or full squat clean
then…
Drop Sets: Using 80% of heavy from the day; 80% X (1+1)X 2 X 2
Option 2:
-Take 10 minutes to build to working weight at 80%
then…
Every other minute on the minute: X 4 Rounds
Min 1: Power Cleans @ 80% X 3 reps, touch and go
Min 2: Rest
Min 3:  Power Clean and Jerk @ 70% X 5 reps, touch and go
Min 4: Rest
Min 5:  Power Cleans @ 80% X 3 reps, touch and go
Min 6: Rest
Min 7:  Power Clean and Jerk @ 7o% X 5 reps, touch and go
Min 8: Rest

B.
“CrossFit Games Open Workout: 16.5 & 14.5″
For time: (16 minute Cap)
21-18-15-12-9-6-3
Thrusters 95/65lbs
Bar over Burpees

*Barbell weight should be no more than 55% of strict press, 45% of Pushpress or 35% of C&J
Scaled & Master’s: 65/45lbs
Scaled Master’s 55+ & Teens: 45/35lbs

**Today is about building mental toughness.  Finding a balance between giving it all you have and keeping a pace that prevents you from redlining is what this workout is all about!  Today’s WOD  is a great example of an all out max effort workout we might find in the 2017 Open starting next week!

Legacy LeaderBoard
Best Men’s finish: Josh Bridges: 7:15
Best Women’s finish: Sam Briggs: 7:36
Top 100 in the world, Men: Sub 8:38
Top 100 in the world, Women: Sub 9:00
Top 100 in our Region, Men: Sub 9:58
Top 100 in our Region, Women: Sub 10:50

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

4 Sets:
Row or Run X 800 meters
Rest 3 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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Tuesday, January 3rd, 2017 Happy 6 Year Anniversary to CrossFit Defined!

HAPPY 6 YEAR ANNIVERSARY TO CROSSFIT DEFINED!

January 3rd, 2017 marks exactly 6 years since CFD first opened its doors. We started our first onramp with 10 members; some of which are still with us today! We outgrew our first facility on Southport in 16 months.

CrossFit Defined Lincoln Square became a reality only 30 short months from the day we opened. We have been blessed by many talented coaches, athletes, motivated individuals and of course countless truly inspiring people that we now call friends! Here is to another amazing 6 years and to much success for all of our athletes old and new in 2017.

A special shoutout to all of the special individuals that have been with us since the beginning and have believed and trusted in us for their fitness since!  Here is to another great year! 

Attendance Tracking is coming soon to CrossFit Defined!  In the New Year we will be launching an attendance tracking system using quick check-ins on I-Pads at both gyms.  Keeping track of attendance will help us offer reward incentives, improve our ability to help with athlete accountability as well as offer statistical data for work reimbursements. More details coming soon!

Meat Share 24 Hour Sale – purchase quality grass-fed happy free-range products from “Steve The Meat Man.”  Order here, delivery this Saturday.

New Cycle Starts today! Click here to learn more about our new cycle and the changes for 2017

“Life Lifting @ CFD 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: Prioritize Mobility in the new year. We will start from the ground and build up each week.  The ankle is the first major joint up the chain of movement in your body. It effects everything. Increase range in your ankles to increase your squat and decrease knee issues. PR your mobility!

“Free Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Onramp Dates for 2017: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, January 5th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Front Squat + Jerk: (3+2)
-Pause for 1 second in each Jerk catch
-Take 15 minutes,building in weight to a heavy (3+2) for the day

*Optional sub station: Follow with Band Pull Aparts X 15 reps
-choose any variation from series: Band Pull Apart Super Series!

B.
20 minute Amrap
“First”
5 x Thrusters 95/65lbs (CFD Master’s 40+: 75/55lbs)
7 x Hang Power Cleans 95/65lbs
9 x Sumo Deadlift Highpulls 95/65lbs
*Compare scores to last attempt on 1.4.16

C.
Bonus: Grind Work, (to be completed after class.)
3 rounds; not for time
Strict Bar muscle ups X 2-6 reps
-use band assistance if needed
Strict Chest to bar pullups X (2x the amount of M/U you chose to complete)
-use band assistance if needed
Strict Pullups X (1.5x the amount of chest to bar you completed)
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!

Women's group: CFD 2016 In House Weightlifting Competition

Women’s group: CFD 2016 In House Weightlifting Competition

Monday, November 28th, 2016

Week 1/4 New cycle!

“Lift-Mas”: Our In-House Weight Lifting Competition: This Saturday at Lincoln Square from 10-3pm.  Save the date!  Please come to support 40 of your fellow CFD Lifters as they compete in the Snatch and Clean and Jerk! Mimosa table, vendors, donuts and more!

Lincoln Square: Olympic Lifting Technique Class, 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!

*** In House OLY Meet Competitors: Directly following class at 7pm, Coach Noal will be hosting a Q&A for any competitors for the In-House OLY meet.  Come with questions!

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:
Front Squat-
-8 Sets X 90 seconds
-Build to a moderate to heavy set of 3 you can repeat for 3 sets

B.
Performance/Competition:
3 Rounds: Every 3 minutes complete the following;
Front Squat X 3 reps
(using heavy set from Part A)
Strict Pullups, any style grip X Max unbroken
(Use a band to get at least 8 reps)
Overhead Plate Situps X 15-20 reps
Rest remaining time in each round

C.
Performance/Competition:
3 Rounds; each for time
Row X 21 calories
Thrusters X 15 reps 95/65lbs (CFD Master’s 40+: 75/55lbs)
Bar over burpees X 9 reps
Rest 90 seconds
**15 Minute cap
*Recording time it takes to finish 3 rounds!

CFD athlete Ricky sportin' our fancy new Defined gear in Washington DC!  #Hoozah

CFD athlete Ricky sportin’ our fancy new Defined gear in Washington DC! #Hoozah

 

 

 

Monday, October 10th, 2016

Deload/Transition Week. Next cycle and focus 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! Details coming soon!

Lincoln Square: Olympic Lifting Class, 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!

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 Tuesday, October 11th – Sold out! Next onramp with open availability, November 6th.
Lincoln Square: Starting Monday, October 10th, late registration available until Friday Oct. 14th.

A. 
Performance/Competition:
Hang Power Clean and Power Jerk: 1+1
-Build to heavy 1+1 for the day
-Take 16 minutes

B.
Performance/Competition:
Shoulder Press: Heavy Single
-Find heavy single for the day
-Take 10 minutes

C.
Performance/Competition:
For time: “Fran”
21-15-9 reps of:
Thrusters 95/65lbs (CFD Master’s 40+: 75/55lbs)
Pullups
*8 minute cap
*Last time we did this WOD was on week 1 on this last cycle, September 13th, 2016

Our most recent graduating onramp at Lakeview.  #Hoozah!

Our most recent graduating onramp at Lakeview. #Hoozah!

Tuesday, October 4th, 2016

Week 4/4

Lincoln Square: “Life Lifting” with Coach David and Drew, 8-9pm. All members welcome, no experience needed.

Lakeview: “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: Restore movement and eliminate soreness in your posterior chain- Lower back, glutes and hamstrings! We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!

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: Thursday, October 13th
Lincoln Square: Monday, October 10th

A. 
Performance: (Take 20 minutes)
Front Squat: Find heavy 3 with pace
-Pace: 3 seconds down, 1 second pause in bottom, 3 seconds up
-Goal is to beat last week’s effort!

Every 5 minutes:(4 rounds) Perform Handstand Hold X 1 minute

Competition: (Take 20 minutes)
Power Snatch + Hang Snatch (1+2)
-Find heavy 1+2 for the day

Every 5 minutes:(4 rounds) Perform Handstand Shoulder Taps X 1 minute

B.
“Running Fran” (15 minute cap)
21 Thrusters 95/65lbs (CFD Master’s 40+ 75/55lbs)
21 Pullups
Run 400 meters (row 500 meters)
15 Thrusters 95/65lbs
15 Pullups
Run 400 meters
9 Thrusters 95/65lbs
9 Pullups
Run 400 meters

**Last time you saw this WOD was on March 20th, 2012!

 

Our last graduating onramp at LS! If you see someone new, give them a highfive and show them around! #Hoozah!

Our last graduating onramp at LS! If you see someone new, give them a highfive and show them around! #Hoozah!