Friday, December 8th, 2017


Announcements & Upcoming Events

Skills training with Coach Alberto: This Saturday, starting at 12:30pm at CFD Lakeview. Join Coach Alberto to gain some tips and tricks to learn or master some of CrossFit’s important skills like Double unders, rowing technique, handstands and muscleups!

Boozy Bingo Charity for Puerto Rico – This Saturday night, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year. (still time to join)
Lincoln Square: Starting Monday, 12/4, last onramp of the year. (still time to join)


New Cycle Starts this week!  For details on this cycle’s programming focus, click here!

A.
Speed + Position Drill: A great drill to emphasize the importance of driving your body under the bar using your arms!

Tall Jerks X 3 reps
-Perform in order: 1st position, 2nd position, 1st position
-Positions:
1st position is from a static hold with barbell at forehead height
2nd position is from a static hold with barbell at forehead height and weight on balls of feet
-5 sets, every 90 seconds
-Using any empty barbell building to no more than 40% of C&J

B.
Bear Complex: Find your heavy 1rm cycle
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
-Take 15 minutes building to a heavy for the day

C.
For time: (10 minute cap)
75 X Wallballs 20/14lbs
50 X Russian KB Swings 70/55lbs
25 X Burpees to plate 45lbs

*Last time we performed this wod was on 12.2.16

 

Life Lifting, 8pm Tuesday nights with Coach David at Lincoln Square. A class focused on awkward objects and Strongman style programming.

Friday, December 1st, 2017 Last day of testing week!

Announcements & Upcoming Events

Lincoln Square classes on Saturday are all cancelled due to our Weightlifting competition. All members are welcome to attend Lakeview for their 8am, 9am and/or 10am class options!  Check our schedule for more details!

4th Annual In house Weightlifting Meet, Lift-Mas: This Saturday at Lincoln Square. 10-3pm!  All are welcome!  Please come support your fellow CFD athletes as they compete in the Snatch and Clean and Jerk! Food vendors, coffee vendors, Mimosa table.  What else could you need?!

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can come free of charge! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Sunday, Dec. 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


A.
Sumo Deadlift or Conventional Deadlift: Athlete’s Choice!
-Build to a heavy 3 or 1 rep max for the day!
-Take 20 minutes, building in weight each set
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-Prioritize a strong back position over heavy load!
*If you have been put on risers in the past, please use them for today’s heavy effort!

*Last tested on 8/11/17

B.
For time: (15 minute cap)
50/35 X Row for Calories
50 X Wallballs 20/14lbs
50 X Russian Kb Swings 70/55lbs
30-20-10
Double Unders
&
Abmats

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

Mobility Must #7: Focus: Improving the squat by stretching the glutes and hip capsule! Spend 2-3 minutes per side! 

Watch Video!

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Our 4th Annual In House Weightlifting Competition is this Saturday! Lift-Mas is here! Please join us, all are welcome! 10-3pm

Wednesday, November 22nd, 2017

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm.  Fix your ShouldersFix Shoulder Impingement. The shoulders figure into every upper body exercise. Focus on the rotator cuff, pec and delts. 


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Sunday, Dec. 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


Testing Phase: Week 1 of 2. Last and final cycle of the year starts 12/4.
Wednesday: 7 and 8pm cancelled at both gyms, all other class times are not changed.
Friday: 9 and Noon Only, Team WOD, Bring a friend or family member. Open to everybody!

Today’s Wod

A.
Hero WOD: “Whitten”

5 Rounds: for time of the following; (40 minute cap)
22 X Russian Kettlebell Swings 70/55lbs
22 X Box Jumps 24/20″
500 Meter Row
22 X Burpees
22 X Wall Balls 20/14lbs

*Sub 400 meter run for 500 meter row if interested!

*Compare scores to last attempt on August 1st on our last testing phase.

Some well known CrossFit Games athletes and their times to beat!

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi33:48 (1.5pood KB, 20″ box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24″ box, 16lb ball), Graham Holmberg 35:42 (500m run).

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

Mobility Must #3: Focus: Ankle and calf mobility, spend 2 minutes per side

Click here for video!  

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Charity for Puerto Rico! Lincoln Square supports!

Tuesday, October 31st, 2017


SPECIALTY CLASSES TODAY

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm.  Focus will be on Thoracic Spine, neck, traps and shoulders. Having proper mobility and stability in your shoulders and middle back will get you over the plateau and bulletproof your shoulders.

ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on week 2/4 on this current cycle.  Current training cycle details, click here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet:  12/2. SOLD OUT! Email: Noal@crossfitdefined.com if you want to be put on the waiting list!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, November 4th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, November 7th (& last onramp of the year, 12/5)
Lincoln Square: Starting Monday, November 6th (& last onramp of the year, 12/4)


TODAY’S WOD

A.
Clean Complex: (3+2+1)
-Halting Clean Pull + Hang Clean + Jerk
-Halt for 2 seconds above knee for each Halting clean pull, then reset.
-Take 12 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.M X 12 minutes;
*Perform a full Squat clean or Power clean
Min 1: 3 X 75%
Min 2: 2 X 80%
Min 3: 1 X 85%
Min 4: Rest

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

*Recording total wallballs completed!

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

Run, Row or Bike Conditioning:
7 Rounds:
40 seconds ON/ 80 seconds OFF

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

#memories

 

Friday, October 20th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on a deload/transition week. Next cycle starts on 10/23!

Ed Coan Strength Seminar – Saturday, October 21st from 12:30p to 5:30p.  Details and registration here. Limited to 25 people.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Details and registration here!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
“Fight Gone Bad” Upgraded
4 Rounds: 1 minute at each station, max effort
Wallballs 20/14lbs
Sumo Deadlift Highpull 75/55lbs
Box Jumps 20″
Push Press 75/55lbs
Row For calories
REST 3 MINUTES BETWEEN EACH ROUND!

B.
Tabata X 10 Rounds
Russian Twists
-choose a plate or medball that allows you to keep moving with minimal rest

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

2 Rounds: not for time
Glute Bridge X 15 reps (feet and knees together)
Glute Bridge X 15 reps (wide as you can)
Glute Bridge X 15 reps (knees out, soles of feet together) AKA: Frog Pumps! 

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Celebrating our Legacy by recognizing our most dedicated and longest staying athletes. A Proven commitment of 5 to 7 years with CrossFit Defined! #hoozah


Tuesday, October 10th, 2017


SPECIALTY CLASSES TODAY:

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm. Focusing on Hamstrings, lower back and glutes! Restore movement and eliminate soreness in your posterior chain.  We will break down the common issues that lead to tightness and movement restrictions. See better positions in the Sumo DL, Squat and Overhead positions!


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming soon!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  (sold out event) All friends and family of CFD are welcome!  Spectators encouraged!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, October 14th 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 Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Back Squat: Speed Sets (week 4)
-Take 10 minutes to build up to 65%+ of 1rm
-Build in sets of 3s
-Goal is to complete each rep in under 2 seconds
-Add 10-20lbs to your working weight from last week if you were able to complete all 4 sets in under the 12 second time cap. This is your last and heaviest week on this progression!

B.
Working Sets X 4; Every 2 1/2 minutes:
Complete the following;
Speed Back Squats X 6 reps @ working weight
-If you fail to complete 6 reps in 12 seconds or less, lower weight for next set
-Priority on depth and speed, not weight used!

*Follow each set with this Dynamic Hamstring and Adductor Stretch: Situp to Straddle Reach X 1 minute

C.
Tabata: 20 ON/ 10 OFF X 8 Rounds @ each station
Rowing for total calories
Double Unders
Wallballs 20/14lbs
*Recording total reps from the row station and wallball station.  2 numbers!
-Resting 1 minute to transition between each set of 8 rounds!

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

3 Rounds; not for time
Legless Rope Climb X 1-2 ascents
Tall Kneeling Single Arm Press X 30 seconds each side
Bent Over DB Flys X 30 seconds
Rest as needed after each set
*Repeat from week 2 on this cycle.

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

just a little night time riding. no big deal.