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 6th, 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 2/4
Wednesday: Bulgarian Split Squats
Friday: Front Squats with pace

A.
Clean Complex: (3+1)
-Halting Clean Hi-Pull + Hang Clean
-Halt for 2 seconds above knee for each Clean Hi-pull, reset for each rep!
-Take 10 minutes, building to a moderately heavy working weight.
-If you know your 1rm C&J, 75% is a great goal!

B.
3 Rounds: E.M.O.T.M. X 11 minutes;
*Option to perform Hang Power Clean or Hang Clean
Min 1: 75% X 3 reps
Min 2: 80% X 2 reps
Min 3: 85% X 1 rep
Min 4: Rest

C.
8 Minute Amrap
Wallballs X max reps unbroken 20/14lbs
*Every break, perform 15 X Russian KB Swings 70/55lbs

*Recording total wallballs completed!


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: 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 – This Coming 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 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, November 3rd, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Monday, October 29th, 2018

Today’s Specialty Class

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


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
Tuesday: Strict Press + Pushpress
Wednesday: Clean complex + Clean waves

A.
Front Squat: Find heavy 3 with pace
-Pace: 3 seconds down, 1 second in bottom, 3 seconds up
-Building in weight to heavy 3 for the day
-Take 8-10 sets over 16 minutes

9 Reasons WHY we are Front Squatting! 

B.
4 Rounds for time; (14 minute cap)
Row X 21/16 calories
Wallballs X 15 reps 20/14lbs
Burpee Box Jump Overs X 9 reps 24/20″
Rest 1 minute

 

a sneak peak into our Tuesday night mobility with Coach Ben

 

Wednesday, October 24th, 2018


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, 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.


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

A.
G.P.P.: 3 Rounds; 1 minute ON/ 20 seconds OFF

B.
Amrap 1:
5 Rounds: 90 Seconds ON/ 30 Seconds OFF
Rowing for max distance*Recording total distance after 5 rounds!Rest 2 Minutes

Amrap 2:
5 Rounds: 90 Seconds ON/ 30 Seconds OFF
Strict Pullups X 5 reps
-scale to ring rows or negatives or modified pullups from a low barbell/squat rack
Wallballs X 10 reps
*Finish rest of each round with max reps Double Unders
-Heaviest weight you can go 10 reps unbroken each round

*Recording total Double Unders after 5 rounds!

BYO-BAE All Stars!

Monday, October 15th, 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

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! 

BYO-BAE (before anyone else) – Friday, October 19th w/ Coach Allyn & Danny. Ever wonder what BAE does at Defined? Don’t sweat (or do!) because CrossFit Defined is hosting your next date night. You and your favorite human are invited to BYO-BAE: a FREE, all-levels partner workout + social. Here’s what you need to tell BAE…

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. (Only 2 spots left!!)

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.


Week’s Preview: Week 4/4 (Last week on this cycle!)
Tuesday: 2 Position Clean or Snatch + “Running Bear”
Wednesday: Long WOD
Friday: Speed Squats

A. 
G.P.P.: Bench Prep; 45 seconds ON/ 15 seconds OFF X 2 Rounds
B1.

Speed Bench with pacing: Week 1, revisit

-Build to a heavy set of 5 for the day
-Pace: 5 second negative, tap chest, explode up
-6 Sets X 2 minutes (12 minutes)
B2.
Drop Speed Sets X 2 Rounds
Reduce weight to approx. 35-40% of Benchpress 1rm or a working weight that you can move fast and unbroken for 30 seconds
-Max reps: 30 seconds ON/ 1 minute OFF
-Speed sets have no pacing!
C.
For time: (10 minute cap)
75 X Wallballs 20/14lbs
50 X Russian KB Swings 70/55lbs
25 X Burpees to plate 45lbs

Packed House with Recovery Yoga on Sunday!

Friday, October 12th, 2018

Announcements & Upcoming Events

Yoga Recovery Class – This Sunday, October 14th @ 11am with guest Yoga teacher and Defined athlete, Stephanie V.  Bring your own mat if you have one. Friends and family of our members drop in for free.

BYO-BAE (before anyone else) – Friday, October 19th w/ Coach Allyn & Danny. Ever wonder what BAE does at Defined? Don’t sweat (or do!) because CrossFit Defined is hosting your next date night. You and your favorite human are invited to BYO-BAE: a FREE, all-levels partner workout + social. Here’s what you need to tell BAE…

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. (Only 4 spots left!!)

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.


Week’s Preview: Week 3/4

A.
12 Minute Quality Amrap
Turkish Getup + PushPress + Split Jerk + Turkish Get Down: (1+2+2+1)
-Perform complex on each side with a KB or DB
Side Plank Hip Raise X 30 seconds each side
Glute Bridge X 1 minute
B.
CrossFit Benchmark Workout: “Fight Gone Bad” E.P.
3 Rounds: Spend 1 minute at each station for max reps, resting 3 minutes after each round
Wallballs 20/14lbs
Sumo Deadlift Highpull 75/55lbs
Box Jumps 20″
Push Press 75/55lbs
Row For Calories

Rest 3 minutes

Monday, August 13th, 2018 Testing Week at CFD!

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!

Next Defined On-Ramp – Sunday, August 19th – 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! 

Gym Guide for Success (& Safety) – New article posted here.


Second “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these 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.

Next Cycle starts on Monday August 20th!
Week’s Preview: Testing Week 2/2
Tuesday: Clean complex + Hero WOD “DT”
Wednesday: FS or OHS 3/1RM Test + “Sprint-Core-Repeat”
Friday: Strict Press + PushPress + “Fran”

A1.
“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″

3 Minute X Rest

A2.

Run 1 Mile or 1/2 Mile (10 minute cap)

*We will be repeating this again in the next testing phase at the end of the year.

Recording the following:

  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!

Defined Beach WOD 2018