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

 

Wednesday, February 8th, 2017

New Cycle Starts this week!

The 2017 CrossFit Open Starts in 16 days!  Register with the CrossFit Defined team HERE! 

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.

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Fix your Shoulders- The shoulders figure into every upper body exercise. If your arms are moving, that movement is occurring along the joints that comprise the shoulder. Get rid of shoulder pain and start moving correctly. The answer is simple: consistency!

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.
Hang Power Snatch: Triples
-Take 15 minutes
-Build to a heavy set of 3
*Advanced athletes: catch in full squat

B. 
10 minute Quality Amrap
2-5 reps X Toes to Bar
2-5 reps x Chest to Bar Pullup
2-5 reps x Bar muscle ups
Rest 1 minute
(Choose a rep scheme that is obtainable for each round. Something between 2-5 reps)
*The coaches will have an option for athletes that want to improve their kip swing, toes to bar and pullup strength!

C. 
Tabata X 6 Rounds; 20 on/ 10 off
Jumping Lunges
Vups or Abmats
Pushups

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

10 Rounds X 2 Minutes on Assault Bike, Rower, or run!
Rest 1 minute between sets

**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!**

The Trodo killers!

The Trodo killers!

Tuesday, January 31st, 2017

We are currently on a scheduled deload/transition week.  New cycle starts Monday, Feb. 6th.

“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: Come to Mobility this week to gain some range in your Thoracic Spine and upper back! We all struggle with it and it’s a huge limiting factor in our desk chair culture. Come do something about it!

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, February 2nd
-  Lincoln Square: Starting Monday, February 6th


A.
Shoulder Press + Pushpress
-Take 10 minutes
-Find heavy 1 +2 for the day

B.
Partner Skill Work: Teams of 2
3 rounds: not for time;
Partner Strict Pullups, Bar or Ring Muscle ups
-Pick something you want to improve upon; whether that is a strict pullup strength or bar/ring muscle up technique
-Spend about a minute at each station per partner
Partner Glute Ham Negatives

C.
5 Minute Amrap
2,2 4,4 6,6 8,8 etc…
Single Arm Thruster 55/35lbs
Toes to bar
Rest 90 seconds
5 Minute Amrap
2,2 4,4 6,6 8,8 etc…
Single Arm Snatch 55/35lbs
Overhead Plate Lunge 45/25lbs

*Recording total rounds and reps completed at both amraps, total 1 score!
D.
Bonus: “The Grind”, (to be completed after class)

3 Rounds:
600 Meter Row
20 X GHD Situps
*replace the GHD work with any core movement that is challenging!
-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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LV athlete Rolando killing the game at Trodo!

Tuesday, January 24th, 2017

We are on week 4 on this current cycle!

“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: 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! Options available at both gyms! This Saturday, January 28th. 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, February 2nd
-  Lincoln Square: Starting Monday, February 6th


 A.
G.P.P.: 3 Rounds; not for time
Bottoms up KB Carry X 100 ft per side
-Scale up to: Overhead position
Pistols or weighted pistols X 6 each side
-Scale down to: Band Assisted 
Handstand Kickups X 5 with holds
-Fresstanding or using wall for support
-establish tight hollow body position, show control, kick down, repeat!

B. 
Back or Overhead Squat: Athlete’s Choice!
-8 sets X 2 minutes, building each round
-Build to a heavy 5 for the day with pace.
-Pace: (4.1.1.1)

C.
For time:
4 Rounds: (14 minute Cap)
20 X Russian KB Swings 70/55lbs
10 X Box Jump overs 24/20″
Rest 2 minutes
4 Rounds:
20 X Wallballs 20/14lbs
10 X Toes to Bar

D.
Bonus: “The Grind”, (to be completed after class)
Row Conditioning
5-4-3-2-1 X Row for minutes
Resting half the time of each working 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!**

Team "Little Giants" taking home the "Grit Award" at Trodo!  #hustlehard #cfdstrong

Team “Little Giants” taking home the “Grit Award” at Trodo! #hustlehard #cfdstrong

Wednesday, January 18th, 2017

We are on week 3 on this current cycle!

“Mobility @ Lincoln Square” 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. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Cold Weather Gear Pre-Order!  Pull-Overs, Zip-Ups and a ton more.  Click here for details.

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, February 2nd
-  Lincoln Square: Starting Monday, February 6th

A.
12 Minute Quality Amrap
Double under Skill practice x 1 minute
Single Arm Snatch + Top-down Turkish Getups: (5 + 2) X each arm
Power Thrusts with Wall or Slamball X max height X 10 reps
-no catch, let drop, repeat for height!

B.
Back or Overhead Squat: Athlete’s Choice!
-8 sets X 2 minutes, building each round
-Build to a heavy 3 for the day with pace.
-Pace: (4.1.1.1)

C.
7 Rounds for time: (12 minute cap)
Single Arm Snatch X 5 Left 55/35lbs
Single Arm Snatch X 5 Right
Pushups with Hand Release X 7
Toes to Bar X 9

D.
Bonus: Grind Work, (to be completed after class)
“Midline Conditioning”
3 Rounds; not for time
20 X Medball Vups
10 X Good Mornings
-add weight if needed
1 Minute X Front Rack Hold with Double KBs
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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Tuesday, January 17th, 2017

We are on week 3 on this current cycle!

“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: Hips holding you back? Come un-do all the sitting and learn an effective warm-up to improve your hips and prevent low back pain. This circuit can relieve pain and help deepen your squat.

“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.

Cold Weather Gear Pre-Order!  Pull-Overs, Zip-Ups and a ton more.  Click here for details.

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, February 2nd
-  Lincoln Square: Starting Monday, February 6th

A.
Power Clean or Power Snatch: Triples
Athletes Choice: Choose a movement you want to improve upon in the New Year!
-Take 10 minutes to build to working weight @ 80%
-Working Sets: 80% X 3 X 4 sets
(based off C&J or Snatch 1rm)
*If you do not know your 1rm take the 10 minutes to build up to something challenging for the work sets.
After you have completed all 4 sets, increase to 105% of your 1rm and perform 1 set of 5 Clean or Snatch Pulls
-105% X 5 X 1 set

B.
4 Rounds: For max reps
Row for calories X 1 minute
Power Cleans X 1 minute
-using no more than 50% of 1rm
Burpees over the bar X 1 minute
Rest X 1 minute
*Recording total reps completed and weight used for Power Cleans.

C.
Bonus: Grind Work, (to be completed after class)
Every other minute on the minute X 5 Rounds (10 minutes)
Even: 10 Toes to Bar + 10 Ring, Bar or Box Dips
Odd: Rest
*Sub TTB with a challenging core movement you can maintain for the 5 rounds.
*Sub Dips with pushups or plank in remaining time of 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!**

Kiersten hitting her C&J on stage at our last Weightlifting Meet!

Kiersten hitting her C&J on stage at our last Weightlifting Meet!