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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Tuesday, February 21st, 2017 CrossFit Open starts in 3 Days!

Week 3/4

The 2017 CrossFit Open starts in 3 days!  There are 5 weeks and 5 workouts in the CrossFit Open.  As a gym, we will be doing these workouts on Fridays in class and on Sundays during our “CrossFit Open Team Training” .  Watch the video below to learn more!

The 2017 CrossFit Open starts in 3 days!  Register with the CrossFit Defined team HERE! 

Whole 30 and Macro Challenge Starts this week! Good Luck to all of our athletes doing the challenge and reach out for support when you need it!

“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:  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. (WED. MOB. AT LS CANCELLED)

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.
6 Sets: (3 minutes per round)
Romanian Deadlift X 10 with pace
-pace: 2.1.1.1
-building in weight each round
Modified Landmine Press X 30 seconds each side
Plank or weighted plank X 1 minute

B.
For time: (15 Cap)
21-15-9
Russian KB Swings 70/55lbs
Toes 2 Bar
Box Jump overs 24/20″
Run 400 meters
(option to row 500 meters)

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

“Midline”: 3 Rounds; not for time
GHDSU X 15-20 reps
Barbell Back Extension X 10-15 reps
Rest as 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!**

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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!