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

 

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