Tuesday, August 1st, 2017 Testing week 1/2


TODAY’S SPECIALTY CLASSES

“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  LOWER LIMBS of Runners, Squatters, Jumpers- If you are lacking range of motion in your ankles and lower legs you have to compensate in other areas; primarily the knees, hips and Lower Back. Come in and learn an effective mobility strategy to better your squat, deadlift and overall power.


UPDATES & UPCOMING EVENTS

This week is the start of our 2 week testing phase! Our next cycle starts on August 14th.

Second “Testing Phase” of 2017!  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 next 2 weeks to either establish new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

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, July 27th
Lincoln Square:
 Starting Monday, July 31st


Testing Week Preview:
Wednesday: Front Squat or Overhead Squat 5, 3, or 1 rm test + “Jackie”
Friday: Bench press 5,3 or 1rm test
Next Week: Strict Press, Pushpress, Clean and jerk, Back squat and Deadlift!

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″
400 Meter Run
22 X Burpees
22 X Wall Balls 20/14lbs

*Sub 400 meter run for 500 meter row if needed

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 Galassi 33:48 (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)

This week’s grind work will  help you assess and address common mobility issues!
Part 2: Hamstrings
Lying Straight Leg Raise
-Watch video, have a friend take a photo of your end range leg raise on both sides for later comparison!

Mobility: 2 Parts
1. Glute/insertion point smashing
2. Lying Hamstring stretch

**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!**

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Friday, July 28th, 2017


UPDATES & UPCOMING EVENTS

Week 4/4. Next week is the beginning of our next 2 week testing phase.  More details to come!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, July 29th 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, July 27th
Lincoln Square:
 Starting Monday, July 31st


TODAY’S WOD

A.
Wendler Week 4 Back Squat: Take 15 minutes
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by 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”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+x85% (plus set) (Today’s goal for plus set is to either meet or beat your 1st weeks numbers)

**Today is a repeat of week 1 percentages. Compare your plus set from today to your week 1 number.

*Follow each of the first 3 sets with: Standing Abductions X 20 each side

B.
13 Minute Amrap
55 X Calorie Row
55 X Wallballs 20/14lbs
55 X Deadlift 185/125lbs
55 X Box Jump Overs 24/20″

*Barbell weight should not exceed 45% of 1rm

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

3-4 Rounds:
Seated DB Press X 8-12 reps
Ab Wheel Rollouts X 8-12 reps
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 Cara and Sarah taking a quick WOD break at CF Glasgow in Scotland! #hoozah #theseldoms

Tuesday, July 11th, 2017


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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: Come to Mobility this week to gain some range in your Thoracic Spine and upper back! We all struggle with it and it’s a huge limiting factor in our desk chair culture. Come do something about it!


UPDATES & UPCOMING EVENTS

Week 2/4. Want to read more  on the focus of the new cycle? Click here.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. This Saturday, July 15th @ LV. Details and registration here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th 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, July 27th
Lincoln Square:
 Starting Wednesday, July 26th


TODAY’S WOD
A.
Wendler Week 2 Back Squats: Take 15 minutes
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by 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”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 3+x90% (plus set)
*All sets today are in preparation for your max effort “plus set”.

**Record weight and total number of reps achieved for today’s max effort set!

Understanding the 5/3/1 Wendler Approach! 

B.
Tabata Mashup X 12 rounds: 20 ON/ 10 OFF, alternating
Hollow Tuck Rock or Hollow Tuck Hold
&
Superman Extension

C.
Team WOD: Teams of 2
5 Rounds: 45 ON/ 15 OFF
Row for max calories
Wallballs 20/14lbs
-Alternate every round with your partner for max reps at both stations as a team!
*Recording both totals as 1 overall score!

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

**If you are looking for a great lower back release, try performing the glute bridges below alternating through the variations as listed. Let us know how it went!**

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! 
Abmats X 45 reps

*Scale by reducing reps, partial range or replacing rope climbs with pullups and times by 3. (15,12,9,6)

**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 Brandon thinks you are perfect just the way you are! 🙂

Tuesday, June 20th, 2017


TODAY’S SPECIALTY CLASSES

“Life Lifting @ Lincoln Square” with Coach David, 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!


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle! Next week is a deload/transition week.  New cycle starts July 3rd.

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent. Updates will be posted to the website Saturday morning by 8am!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration 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, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
6 Rounds: Every 3 Minutes
Strict Shoulder Press X 6-8 reps
-building in weight each round to a heavy

Table Top Stretch X 30 seconds
Scale up to Thoracic Bridge
Scale down to Glute Bridge

Elevated Renegade Rows X 30 seconds each side

B.
3 Rounds; for time: (12 minute cap)
21/15 X Calorie Row
18 X Wallballs 20/14lbs
15 X Russian KB Swing 55/35lbs
12 X Burpees

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

3 Rounds; each for time:
100 X Double Unders
25 X Kipping HSPUs
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!**

LS athletes Erich and Aimee reppin’ CFD in Ljubljana, Slovenia #hoozah!

Monday, June 12th, 2017


UPDATES & UPCOMING EVENTS

We are on week 3/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th 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, June 29th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
12 Minute Quality Amrap
Single Leg RDL with Medball Reach X 1o each side

Cossack Squat X 10 each side, alternating
-add a KB in goblet position for resistance

Pushup Plus X 10 with pause
-Pause at the top and bottom of each rep for 1 second isometric pause

B.
Hero WOD: “Kelly” (modified from 5 Rounds)
4 Rounds: for time; (24 minute Cap)
Run 400 meters (Row 500 meters)
30 X box Jumps 24/20″
30 X Wallballs 20/14lbs
C.
Bonus: “The Grind”, (to be completed after class)

21-15-9: not for time
Abwheel Rollouts
Strict Leg Raises
*take your time, move slow, rest as needed

**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!**

 

"Working OUT IV"

“Working OUT IV”

Monday, May 15th, 2017


UPDATES & UPCOMING EVENTS

Cycle: Week 4/4 PROGRAMMING DETAILS FOR THIS CYCLE!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Spotlight Athletes: Sean & Chelsea. Read their story 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, June 1st
Lincoln Square:
 Starting Monday, May 31st


TODAY’S WOD

A.
12 Minute Quality Amrap
Turkish Getup X 2 per side
-using BB, KB, or DB
Bulgarian Split Squat X 8 per side
Hollow Tuck Rocks X 30 reps
-scale down to Hollow tuck Hold X 1 minute
Rest as needed after each set

B.
“Fight Gone Bad” Prep
3 Rounds: Spend 1 minute at each station
Wallballs 20/14lbs
Sumo Deadlift Highpull 75/55lbs
Box Jumps 20″
Push Press 75/55lbs
Row For calories
Rest 2 minutes after each round
*Recording lowest scored round
**Last performed on 2/3/17

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

3 Rounds: not for time;
20 Calorie X Assualt Bike
1:00 Minute Double Overhead Hold

*Repeat from last Monday.

**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!**

 

Our CFD Granite Games competitors, 2017!

Our CFD Heartland Games competitors, 2017!