Monday, December 10th, 2018

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A class inspired by the sport of Strongman; including awkward object lifting, conjugate training, and sprint work. This class replaces the 8pm WOD class.


Thankyou to all of our Defined athletes and Coaches for making our first ever Lift-Off possible! #morethanagym #definedbarbell #liftlocaldefined

New Cycle starts today!
Week’s Preview: Week 1/4
Tuesday: Turkish Getup complex + Rowing/Lunge WOD
Wednesday: Shoulder to Overhead Pressing
Friday: Oly

A.
Back Squat or Overhead Squat with pause: Athlete’s Choice!
– 15 minutes, building to heavy 3
– 1 second pause in bottom position of each rep
*Recording heavy 3 from the day!

B.
15 Minute Amrap
5 X Toes to Bar
10 X Pushups to Abmat
15 X Hearbeat Air Squat with Plate 15/10lbs


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon Register here! 

Next Defined On-Ramp – 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, (registration open till Tuesday @ Noon)

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, December 5th, 2018 Testing week at Defined!

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:
Friday: Bench Press + “Fran”

A. 
Max Height Box Jump Test
E.M.O.T.M. X 8 Rounds
-Building in height each round to a max vertical box jump!
-Suggested Rep Scheme: 3-3-2-2-1-1-1-1
-Can be performed from a static or dynamic start!

B.
“Defined Physical Fitness Test”
*Inspired by the newly announced Army Combat Fitness Test

3 Minutes X Max reps Wallballs 20/14lbs
3 Minute X Rest
3 Minutes X Max reps Hand Release Pushups (toes or knees)
3 Minute X Rest

2 Minutes X Max Laps Farmers Carry (40 ft. laps)
2 Minute X Rest
2 Minutes X Max reps Hang Tucks to 90 or Toes to Bar
2 Minute X Rest

1 Minute X Max reps Burpees
1 Minute X Rest
1 Minute X Max reps Box Jumps 24/20″

*We will be repeating this again in the next testing phase in 2019.

Record the following for your own personal records:

  1. Wallball weight + # of reps
  2. HR Pushup standard + # of reps
  3. Farmer’s carry total weight + # of laps
  4. Hang tuck or T2B # of reps
  5. # of Burpees
  6. Height used + # of Box Jumps
  7. Distance + time for run! (Only applicable in March and August testing)

Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon. Register here! 

“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 8 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.

Tuesday, November 13th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. November Focus: Shoulders and upper back.  Learn drills to prep and optimize your overhead and front rack positions for pain-free training and bullet proof shoulders.


Week’s Preview: Week 3/4
Wednesday: Front Squat with pace
Friday: Tall Jerk + Pressing

A.
3 Rounds: 1 Minute ON/ 30 Seconds OFF

B. 
6 Rounds: Every 2 minutes, perform the following;
Bulgarian Split Squat X 8 each leg
-Building sets X 3
-Working sets X 3
*Follow each round with an Active Handstand Hold X 30 seconds

C.
4 Rounds: 2 Minutes ON/ 1 Minute OFF
Row X 18/12 calories
*Finish with max reps:
Rounds 1&3: Toes to Bar or V-ups
Rounds 2&4: Pushpress

*Rx Barbell weight: 95/65lbs, using no more than 35% of C&J 1rm or 45% of Pushpress


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: This 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 – Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Late registration open till Tuesday at Noon)

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.

Tuesday, October 30th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. October Focus: Focusing on  LOWER LIMBS of Runners, Squatters, Jumpers- If you are lacking range of motion in your ankles and lower legs you have to compensate in other areas; primarily the knees, hips and Lower Back.

Come in and learn an effective mobility strategy to better your squat, deadlift and overall power. Learn how to squat comfortably and heavy!


Announcements & Upcoming Events

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!

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, November 3rd, from 11am-Noon Register Here! 

Next Defined On-Ramp – 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 program. Click here! 

“Goosebumps” – new article, click here to read more.


New Cycle starts today!
Week’s Preview: Week 1/4
Wednesday: Clean complex + Clean waves

A.
G.P.P.: Pressing Prep
3 Rounds; 45 seconds On/ 15 seconds Off

B1.
Tall Jerk + Split Jerk Press: (1+3)
-Building each round to a heavy for the day!
-Every 90 seconds X 8 sets

B2.
2 Rounds X Drop sets X 30 seconds on/ 60 seconds off
Pushpress, max effort, unbroken
Using about 70-75% of your max strict press

C.
For time: (10 minute cap)
100 X Double Unders
50 X Single Arm Snatch
100 X Double Unders
50 X Toes to Bar

Tuesday, October 23rd, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. October Focus: Focusing on  LOWER LIMBS of Runners, Squatters, Jumpers- If you are lacking range of motion in your ankles and lower legs you have to compensate in other areas; primarily the knees, hips and Lower Back.

Come in and learn an effective mobility strategy to better your squat, deadlift and overall power. Learn how to squat comfortably and heavy!


Announcements & Upcoming Events

8th Annual Defined Halloween Party: It’s time for our favorite spook-tacular bash of the year. This Halloween weekend, we’ll dress up to get down at DIAG Bar (2856 N. Southport Ave.) on Saturday, 10/27 from 8pm – 11pm! $40 at the door gets you open bar and unlimited food! Dj, games, private venue! All friends of CFD are invited!  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 – Sunday, October 21st – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Late registration open till Tuesday, Noon)

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 program. Click here! 

“Goosebumps” – new article, click here to read more.


Deload/transition week. New cycle starting on 10/29

A.
6 Rounds: Every 3 minutes, (18 minutes)
Perform the following:
Thruster + Front Rack Lunge: (2 + 6)
-Building in weight each round
-Alternating legs with each lunge

*Follow each round with:
Suitcase Carry X 1 minute
-alternate hands each round
Rest remaining time of each round

B.
Partner WOD: Teams of 2
14 Minute Amrap
Station 1: Sprint 200 meters with a Slamball 40/30lbs
Station 2: Completes Amrap of the following;
Toes to Bar or V-ups X 10 reps
Overhead Plate Crunch X 10 reps 25/15lbs
Jumping Lunges X 20 reps

*Score is total rounds and reps completed as a team on Station 2. Partner pickups where the other left off for each round!

BYO-BAE event was a huge success! Thankyou to all the couples that brought their BAE! 

Monday, September 24th, 2018

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A new class built around strongman movements, conjugate training, and sprint work. This class replaces the 8pm WOD class.


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register 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 – Sunday, September 30th – 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 or limitations, tour the facility and answer any questions you may have about our program. Click here! 


New Cycle Starts this week. Week 1/4
Tuesday: Strict Pullup Strength work
Wednesday: Speed Squats + Running
Friday: Speed Bench

A. 
Athlete’s Choice:
2-Position Clean + Split Jerk: (1+1+1)
OR
2-Position Snatch + Snatch Balance: (1+1+1)
-2 Position: Ground + Hang
-Take 10 minutes building to a working weight with either complex
B.
E.M.O.T.M. X 9 Minutes (3 Rounds)
Min 1: (1+1+2), using working weight from Part A
Min 2: RDL X 30-40 seconds
-Clean or Snatch Grip, use corresponding grip from complex chosen from Part A.
Min 3: Tall Box Jumps X 30-40 seconds
-Jump up, step down, focus on power and height
C.
10 Minute Amrap
10 X Toes to Bar or V-ups
8 X Russian KB Swings 70/55lbs
6 X Burpees to a plate (45lbs)

 

Tuesday, August 28th, 2018

Today’s Specialty Classes

“Mobility” Class with Coach Ben W., 6:00-6:30pm. August Focus: Upper back (T-Spine) + Shoulders! Free yourself from shoulder pain and improve your front rack and overhead positions! If you find yourself sitting more than 4 hours per day this month’s mobility focus is for you!


Announcements & Upcoming Events

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!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, September 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


Week’s Preview: Week 2/4
Wednesday: Backsquat with pace
Friday: Front Squat + Jerk combo or OHS + Sn. Balance combo

A. 
Handstand G.P.P.: 2 Rounds: 1 minute ON/ 20 seconds OFF

B. 
Handstand Kick-up + Balance Skill Session (10 minutes)
Drills will be offered to help you work on one of the following categories:
Building  the pre-requisite strength for the future,
Building confidence and awareness for the balance, or
if you have the strength and experience with inversions already, you will be working on the pure skill to reinforce the correct positions and posture!
C. 
15 Minute Team Amrap: Teams of 2
Player 1: Row X 18/12 caloriesPlayer 2: Amrap of the following;
Box Jump Over X 6 24/20″
Toes to Bar X 8
Single Arm Snatch X 10 AHAP
-Alternating each rep*Both partners working at the same time, alternating every time 18 or 12 calories have been completed. Recording total rounds and reps completed on the Amrap as a team!

Mobility with Coach Ben: Tuesday nights 6pm (30 minute class)
Recovery with Coach Cara: Thursday nights 6pm (30 minute class)
Join us and take control of your body!