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

 

Tuesday, February 7th, 2017

New Cycle Starts this week!

The 2017 CrossFit Open Starts in 17 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.

“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: 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.
Back Squat
-Take 8 minutes, building to  working weight @ 65% of 1rm

B.
3 Working Sets:
Back Squat @ 65% X 6-10 reps
-Whatever rep number you choose on the first week, try to stick with that for the full 4 week progression!
Single Arm Seated Shoulder Press with DBs X 6-10 reps each side (AHAP) (neutral grip)
Banded Face Pulls X 20 reps (move slow)
Rest as needed after each set

C. 
16 Minute Amrap
50 X Wallballs 20/14lbs
40 X Row for calories
30 X Single Arm KB/DB Snatch 55/35lbs
20 X Dips
10 X OHS @ no more than 60% of 1rm Snatch
-Scale to:  10 X FS @ no more than 50% of 1rm C&J

Competition RX: 135/95lbs

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

3 Minute X Max Strict HSPUS
-Scale to HSPU negatives, partial range HSPU or Pushups

**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 man, the myth the legend...

the man, the myth the legend… the Nick

Friday, February 3rd, 2017

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

Recovery Yoga with Coach Rachel: 12p, this Sunday at CFD Lakeview. 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, February 18th. 11am-Noon. Options 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, February 2nd (still time to join, 1 spot open)
-  Lincoln Square: Starting Monday, February 6th


A.
Front Squat to Back Squat
-Build up to a heavy 1+3 for the day
-10 sets X 90 seconds

B.
“Fight Gone Bad”
Three rounds: Spend 1 Minute @ each station;
Wall-balls, 20/14lbs
Sumo Deadlift high-pulls, 75/55lbs
Box Jumps, 20″
Push-presses, 75/55lbs
Row for calories
Rest 1 minute
-Compare results to last attempt on 10.21.16

*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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

10-9-8-7-6-5-4-3-2-1
Strict Pullups, Chest to Bar or Ring Rows
Handstand Walk X 30 feet
-Rest as needed between sets
-Replace Handstand walks with Wall climbs X 2-3 reps

**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!**

Some of our dedicated and kickass morning crew! #zd30 #OGCFD #fitfam

Some of our dedicated and kickass morning crew! #zd30 #OGCFD #fitfam

 

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, December 28th, 2016

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 future incentives, improve our ability to help with accountability for our athletes as well as offer concrete stats on work reimbursements. More details coming soon!

This is a scheduled deload/transition week. Next cycle starts on Tuesday, Jan. 3rd. 2017!

Holiday Schedule! 

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. Focus: Neck, traps and shoulders. Learn the importance of having proper mobility in your middle back and how good stability in your shoulders and middle traps is crucial to staying pain free and moving forward in your strength training. Learn techniques to combat poor overhead position, neck tweaks, and tension headaches.

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

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Sunday, January 8th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Performance/Competition:
Power Clean + Hang Power Clean + Front Squat: (1+1+1)
-Take 10 minutes
-Build to working weight and/or 80% of 1rm C&J

B.
Performance/Competition:
E.M.O.T.M.: X 10 Rounds
(every minute on the minute)
Perform: @ working weight and/or 80%
1 X Power Clean +
1 X Hang Power Clean +
1 to 5 X Front Squat(s)
*Choose the number of Front Squats each round you want to hit. Attempt to maintain a balance of work and rest.

C.
Performance:
14 Minute Amrap
Pushups X 10
Russian KB Swings X 20 70/55lbs
Double unders X 30
(scale to single unders X 30 seconds)

Competition:
14 Minute Amrap
“CrossFit Open WOD” 15.3
7 X Ring or Bar Muscle ups
50 X Wallballs 20/14lbs
100 X Double Unders

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Friday, December 2nd, 2016

Week 1/4 New cycle starts this week!

Schedule Change for Saturday:
Lakeview: 8am Def Con, 9am Team WOD
Lincoln Square: 8:30am Team WOD
*All other classes are cancelled for the In house Weight Lifting Meet! Grab a friend and join us at Lincoln Square!  See below for details.

“Lift-Mas”: Our In-House Weight Lifting Competition: This Saturday at Lincoln Square from 10-3pm.  Save the date!  Come and support 40 of your fellow CFD Lifters as they compete in the Snatch and Clean and Jerk! Mimosa table, vendors, donuts and more! All friends, family and anyone interested in stopping by and checking out this amazing event are more than welcome!

“Recovery Yoga” with Coach Rachel: This Sunday, 11AM at Lakeview. All members are welcome. Bring a mat or towel! Friends and family of members are welcome free of charge!

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner session! (Only a few spots left in both sessions!)

Lakeview: Starting Tuesday, Dec. 6th
Lincoln Square: Starting Monday, Dec. 5th.

A.
Performance/Competition:
Wendler Week 1 Shoulder Press, Cycle 3: Take 10 minutes
When working with a Wendler progression you base your percentages from what is called a “working 1RM”. You can find this number by simply taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

**We are on cycle 3/3 of this Wendler Progression. If you completed the last wendler shoulder press cycle, add 5lbs to your old 1rm. If you retested your 1rm recently, use that number!

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+x85% (plus set)
*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

B.
Performance/Competition:
Jerk Tech work
-Take 15 minutes
-Power Jerk + Split Jerk: (1+2)
-Start at 65-70% of your strict press
*Competition: Pause for 2 seconds in the dip portion of each Jerk

C.
Performance/Competition:
For time:
75 Wallballs 20/14lbs
50 American KB Swings 55/35lbs
25 Burpees to plate 45lbs
*10 minute cap

@ Lincoln Square: 10am-3pm!  All are welcome!  Please join us to the support the team!
@ Lincoln Square: 10am-3pm! All are welcome! Please join us to the support the team!