Tuesday, April 25th, 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. Focus: Head to Toe Recovery. Come learn the “Mobility Classics” on how to recover smarter and faster. Don’t miss the chance to spend a solid amount of time opening up and working through stubborn tightness.


UPDATES & UPCOMING EVENTS

COMMITTED CLUB WINNER: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle.  At the end of every quarter we will pull 1 winner!  Bobby D. won a free month at CFD!  Congrats buddy!

New Cycle starts this week! Week 1/4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Spotlight Athletes: Sean & Chelsea. Read their story 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.
Pushpress: Sets of 3s
-Take 8 minutes, building to 70% of 1rm Pushpress

B.
4 Rounds: 30 seconds ON/ 30 seconds OFF
Pushpress @ 70% X max reps
Rest
Ring Rows X max reps
-Incline to ground level, choose your intensity!
Rest
Flexed Arm Hang X max time
Rest

*Recording total number of Pushpress reps completed over 4 rounds!

C.
For time: (15 minute cap)
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Hang Power Snatch X 15 reps 95/65lbs
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Thrusters X 15 reps 
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Sumo Deadlift High pull X 15 reps

*Barbell weight should not exceed 45% of Snatch or Pushpress, or 50% of strict press!

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

E.M.O.T.M:  X 5 Minutes
Muscle ups, Chest to Bar Pullups or Kipping Pullups, unbroken X 4-10 reps
-Choose a movement that is challenging but doable and pick a rep scheme that is repeatable for the full 5 minutes
-Add band assistance if needed

**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!**

 

Bobby D.  Winner of our first Committed Club Raffle!  Congrats Bobby!  Enjoy a free month on us!  #fitfam

Bobby D. Winner of our first Committed Club Raffle! Congrats Bobby! Enjoy a free month on us! #fitfam #committedclub #cfdstrong

Wednesday, April 5th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: The shoulders figure into every upper body exercise. Get rid of shoulder pain and start moving correctly. The answer is simple: Consistency!


UPDATES & UPCOMING EVENTS

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

Athlete Survey: Thankyou to all of our athletes that took the time to respond back to our End of 2016/Beginning of 2017 Athlete Survey!  We are working our way through your answers and will be slowly implementing meaningful changes relating to your feedback!

First “Testing Phase” of the year: 2 week testing: 4/10-4/23 More details to come!

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Pose Running Endurance Workshop with Coach Mark and Coach Allyn, This Saturday, April 8th. Limited space available!  REGISTER 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, April 6th (Still time to register last call, this Sunday)
Lincoln Square: Starting Monday, April 3rd (Still time to register, last call, this Wednesday)


TODAY’S WOD

A.
Back Squat:
-Take 10 minutes to build to first working weight at 75%

B.
Working Sets X 5
-Every 2 minutes
75% X 5
80% X 3
85% X 1
80% X 3
75% X Max reps, unbroken

*Recording total reps and weight lifted in last max effort set

C.
Team WOD: Teams of 2 (15 minute cap)
*Rotate every 5 or 10 or 15 reps!
3 Rounds for time;
25 X Toes to Bar
25 X Wallballs 20/14lbs
25 X Calorie Row

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

3 Rounds; not for time
15-20 X GHD Situps
15-20 X GHD Back Extensions
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!**

 

Coach Kay and Alex coaching Coach Kay's sister post onramp.  Inspire by example!  #fitfam #cfdstrong

Coach Kay’s sister Julie working hard in her first wod class  post onramp! . Inspire by example! #fitfam #cfdstrong

Wednesday, March 29th, 2017


 TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Recover your grip, hips & quads.The pelvis and trunk are your transmission for power from your legs to the bar. No matter how strong your legs become, if your trunk/pelvis can’t support the force, you’ll always fall short of your potential. Mobilize and reap the rewards.


UPDATES & UPCOMING EVENTS

CROSSFIT OPEN RANKINGS AFTER 5 EVENTS

17.1: 43RD in the North Central Region
17.2: 65TH in the North Central Region
17.3: 43RD in the North Central Region
17.4: 85TH in the North Central Region (WORST GYM RANKING)
17.5: 33RD in the North Central Region (BEST GYM RANKING)
Overall: 53rd / 309 teams in North Central Region
WorldWide Ranking: 577th / 4200 CF affiliates

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Pose Running Endurance Workshop with Coach Mark and Coach Allyn, April 8th. Limited space available!  REGISTER 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.

6-Week Macro Challenge! 1 more week!

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, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
Skill Review: Hollow position
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. 8 Minute Quality 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:
Box Assisted Shrug and Shift drill X CW + CCW
OR
Wall Shuffle Drill X 10 ft in each direction
Reverse Crunch X 20 reps

B.
For time: (20 minute Cap)
Buy in: Run 800 meters
Sub with Row X 1200/900 meters
5 Rounds:
10 X Toes to Bar
10 X Burpee Box Jump overs 24/20″
Buy out: Run 800 meters
Sub with Row X 1200/900 meters

**Wednesday’s weather will be a high of 45 with a low of 35, bring a jacket to run with!** 

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

Gymnastics Conditioning
5 Rope Climbs
2:00 rest
4 Rope Climbs
1:30 rest
3 Rope Climbs
1:00 rest
2 Rope Climbs
:30 rest
1 Rope Climb

**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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Monday, March 13th, 2017 CrossFit Open Week 4/5

Today is the start of our 3rd cycle. This cycle will run for 4 weeks. Immediately following; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell lifts as well as a handful of baseline WODS from CF HQ. Our Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

CrossFit Open 17.3! All registered athletes have until Monday 5pm pacific time to submit their scores!

Whole 30 and Macro Challenge: Start of Week 4!

Olympic Weight Lifting Technique Class @ Lincoln Square 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, 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, April 6th
Lincoln Square: Starting Monday, April 3rd


A.
Shoulder Press + Push Press: (1+3)
-Take 10 minutes, build to a heavy for the day

B.
Push Press + Push Jerk: (1+3)
-Take 8 minutes, build to a heavy for the day

C.
6 Minute Amrap X 2 Rounds
Overhead Barbell Lunge  X 10 steps (alternating)
-Barbell weight should not exceed 55% of strict press 1rm
-Scale to Front rack or backrack
Bar over burpees X 8
Overhead Barbell Lunge X 10 steps
Toes to Bar X 8
Rest 2 minutes

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

3 Rounds:
:15 second “L” Hang
:30 second Hollow Hold
:60 second Plank
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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CFD Lincoln Square

 

 

Friday, March 3rd, 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!

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.
Hang Power Snatch + Overhead Snatch Grip Lunge: (3+4)
-Scale to Backrack if needed for Lunges
-(3+4), alternating steps each rep
-Take 15 minutes building to a heavy complex

**17.2 Special Considerations: Since we have limited DBs in each of the weight categories and limited space for the lunge paths, we will be modifiying this workout for class programming.  

**If you are registered for the Open and want to do 17.2 in class, you will need a judge to count your reps! OR you can come to our “Open Team Training” this Sunday at Lincoln Square from 12-2pm and we will provide a Registered Judge for you.

B.
Mobility X 5 minutes
Hip flexor release

C.
2017 CrossFit Games 17.2 Video Demo

12 Minute Amrap
2 Rounds:
20 X Front Rack Weighted Lunge Steps with DBs
16 X Toes to Bar
8 X Power Cleans with DBs
2 Rounds:
20 X Front Rack Weighted Lunge Steps with DBs
16 X Bar Muscle ups
8 X Power Cleans with DBs

Sub for Toes to Bar: Hanging knee raise
Sub for Bar MU: Pullups or chest to bar pullups

CF Open Weights and Standards:
Men: 18-34 yrs old: 50lb DBs
Men Scaled: 35lb DBs + Hanging knee raise and chin over bar pullups
Men 55+: 35lb DBs + Toes to bar and chest to bar pullups
Teen Boys: 14/15 yrs old: 35lb DBs
Women: 18-34 yrs old: 35lb DBs
Women Scaled: 20lb DBs + Hanging knee raise and chin over bar pullups
Women 55+: 20lb DBs Toes to bar and chest to bar pullups
Teen Girls: 14/15 yrs old: 20lb DBs

CF Open Rules and Regulations:
-Must alternate feet on lunge with every step
-Must stand in full extension after each lunge rep
-Both heels must cross line with body in full extension
-Each knee must touch the ground with each lunge rep
-Only hands can touch bar for Muscle ups
-At least one end of the DBs must touch ground outside of feet for each P. Clean
-Every 5 feet must be marked and will equal 1 rep

D.

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

The bonus work is recovery! Spend 10-20 minutes with a foam roller, stretch band and mobility ball working on something tight and specific to your weaknesses!

**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!**

CrossFit Open 17.1

CrossFit Open 17.1 Coach Murph killing the game

 

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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