Friday, April 20th, 2017 Last Day of our first testing cycle!


UPCOMING SPECIALTY CLASSES

Recovery Yoga with Coach Rachel, This Sunday @ Lakeview from Noon-1pm.  All friends and family of members are welcome free of charge!

SATURDAY SCHEDULE CHANGES: Lakeview: 11am team wod cancelled for our Free “Intro to CF” Class. Noon OLY will be moved from 12:30-2pm.


UPDATES & UPCOMING EVENTS

Retail Pre-Order Sale: Order now through this Friday night!  CFD Shopping Mall here.

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

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This 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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
“500”: for time: (40 minute Cap)
100 X Calorie Row
Rest 3 minutes
100 X Wallballs 20/14lbs
Rest 3 minutes
100 X Single Arm Snatch 55/35lbs
Rest 3 minutes
40-30-20-10
Double Unders
&
Abmats

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

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: Pec stretch and front shoulder. Those pushups from Cindy got you like whoa? Release your chest and front shoulder muscles to give more slack to your shoulder blades to help with a healthy overhead position.

Video Demo! 

**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, 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

Friday, March 16th, 2017 CrossFit Open 17.4


UPCOMING SPECIALTY CLASS

Recovery Yoga & 17.4 Open Prep with Coach Rachel, 10:30-11:30a, This Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!

Team WOD @ 11am at LV is cancelled for this weekend only!

Weightlifting Technique Class with Coach Noal, This Saturday at LV.  Time change: 12:30pm to -2pm for this week only!


UPDATES

This week we our starting our 3rd cycle of 2017.  Immediately following this 4 week cycle; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell strengths 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 RANKINGS AFTER 3 EVENTS
17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
Overall: 49 / 309 teams in North Central Region
WorldWide Ranking: 552 / 4200 CF affiliates

Whole 30 and Macro Challenge: Start of Week 4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This 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


TODAY’S WOD

A.
10 Minute Quality Amrap:
Row  X 10 power pulls
(aim for the most amount of cals in 10 pulls)
Heavy Wallballs X 10
(heavier than what will be used in Open wod)
Deathmarch X 20 ft
(stay light and focus on deep reactive stretches)
Handstand Pushup Shoulder Shrugs  X 10 reps

B.
Every Other Minute on the Minute: (12 Minutes)
Odd Minutes: Deadlift 10-8-6-5-5-5
Even Minutes: Handstand Pushup practice X 3-6 unbroken reps
(working on efficiency and technique)

C.
CrossFit Open 17.4 Video Demo (This week’s open is a repeat of 16.4)

13 Minute Amrap
55 X Deadlifts
55 X Wallballs, 20/14lbs to a 10/9ft target
55 X Calorie row
55  X Handstand push-ups

*Open Competition Rx 18-34 yrs old: 225/155lbs
*Barbell weight should not exceed 55% of 1rm Conventional DL
*Sub for HSPU: Hand Release Pushups
*See details on  weights and movement standards for each category by clicking the link above for mens, womens, scaled, teens, masters, etc…

CF Open Rules and Regulations:
-Any grip on the Deadlifts is acceptable
-No bounce allowed on the Deadlifts
-Measure out a box for the hands at 36″wide X 24″ deep
-Measure out 2 lines for the hands, 1 at wrist and 1 line 3″ below that
-Head must connect with floor with each HSPU rep
-Heels must end above line for each HSPU rep
-Note time at the end of each movement for tiebreakers

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!**

 

17.3!

CF Open 17.3!

Tuesday, March 7th, 2017 CrossFit Open Week 3/5

This is a scheduled deload/transition week.

CROSSFIT OPEN RANKINGS AFTER 2 EVENTS:
17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region

Overall: 56th/ 309 teams in North Central Region
WorldWide Ranking: 605th/ 4200 CF affiliates
“Life Lifting @ Lincoln Square” with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: Restore movement and eliminate soreness in your medial & lateral chain. Focus on Glutes, IT Bands, Adductors, Lats & Triceps. See pain free running and better positions in the sumo deadlift, squat and overhead positions!

CrossFit Open 17.2!  All registered athletes have until Monday 5pm pacific time to submit their scores!

Whole 30 and Macro Challenge: Week 3!

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 30th
Lincoln Square: Starting Monday, March 6th


A.
G.P.P.: 3 rounds; not for time
60 ON/ 20 OFF
-Bear Crawl Ball push X 20 ft (forw/back)
-Single Leg RDL with Med ball reach
-Double Unders or Single Unders

B.
Athlete’s choice:

“The Bear”
Complete 3 Cycles of the following;
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 3 cycles are complete
-Building each round to a heavy 3 Cycle!
-Rest as needed between sets
-(15 minute clock)

“The Gorilla”
Complete 3 Cycles of the following;
Snatch Pull
Hang Snatch
Overhead Squat
Back Squat
Snatch Balance
-Cannot drop bar until 3 cycles are complete
-Building each round to a heavy 3 Cycle!
-Rest as needed between sets
-(15 minute clock)

C.
For time: (10 minute Cap)
Run 800 meters (Row 1250/900 meters)
then….
Amrap of the following:
5 X Deadlifts
10 X Hang Power Cleans
15 X Wallballs 20/14lbs
*Barbell weight should not exceed 40% of your 1rm C&J or 65% of strict press

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

3-5 Rounds:
Kipping HSPU X 5-15 reps
Rest 1 minute
*Choose a number you can be consistent with for 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 28th, 2017 CrossFit Open Week 2/5

Week 4/4

Whole 30 and Macro Challenge: Week 2!

“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! 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.
Power Clean and Jerk
-Take 15 minutes, build to 90/95% of C&J
-Scale up: Full Squat Clean
*If you dont have a 1rm, use this time to establish a heavy for the day!

B.
Mobility X 5 minutes
Hamstring and lower back focus!

C.
For time: (15 minute Cap)
Wallballs X 50 20/14lbs
Russian KB Swings X 50 70/55lbs
Pushups with Hand Release X 50
Abmats X 50
EMOTM X 15 Rounds
Power Clean @ 80% of 1RM C&J
*Continue Power Cleans for the full 15 rounds, regardless of what time you finish!

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

Gymnastics Conditioning
5 Rounds x 8-12 Kipping HSPU
1:00 minute Easy pace on Bike, Rower or Jumprope 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!**

 

Hanging with Coach Cara during our 30 minute Mobility power hour! Classes at both locations: LV @ 6pm Tuesdays and LS @ 6pm Wednesdays!

Hanging with Coach Cara during our 30 minute Mobility power hour! Classes at both locations: LV @ 6pm Tuesdays and LS @ 6pm Wednesdays!

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