Wednesday 2.22.12

Posted on February 21, 2012 by CrossFit Defined

Ian bringing CFD across the Pacific to Hawaii! Hoozah!

Chicago Indoor Rowing Updated Info.  Check it Oar else!

Meso-cycle 4
A.
15 minutes
Week 3 Wendler Shoulder Press: To find your “working” 1RM take 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.

**If you have completed the last CrossFit total, then you are starting fresh with new 1RMs.**

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets:5×70%, 3×80%, 1+x90%

B.
10 minutes
Assistance Work-
5 Sets: Stationary Box dips: Max Sets each round, rest as needed
-3 standards, legs under, legs in front, legs off floor. Pick one and stick to it.

C.
4 Rounds: 45 On 15 Off
“Hammer your Hammies”
Row for max calories
Band assisted Good mornings, max reps
Barbell lunges 75/55lbs, each step counts as 1 rep, max reps
Rest – 1 minute
*Recording your total score over 4 Rounds

Posted in Daily WOD | Tagged , | 6 Comments

Tuesday, 2.21.12

Posted on February 21, 2012 by CrossFit Defined

CFD working its way across the world thanks to our amazing supporters!

A1.
Take 20 minutes-
Thruster: 5 RM, focus on staying tight, keeping elbows high and transitioning to the overhead position with correct timing on your hip extension

A2.
Strict toes to bars: 5 sets of 20 reps, focus on coming in and out of the movement tight, for those that cant quite get the toes to bars yet can practice their form on the floor.
-to be done in conjunction with your Thrusters

B.
3 Rounds: AFAP
Row 500 meters
20 pullups
30 pushups
40 abmat situps
50 air squats
Rest 3 minutes
*Recording your slowest time over 3 rounds
Beginner/Intermediate: Complete 2 Rounds
Advanced: Complete 3 Rounds

Posted in Daily WOD | Tagged , | 22 Comments

Monday, 2.20.12

Posted on February 19, 2012 by CrossFit Defined

Sanders and Bradley focusing on their front squats in their off time

Reminder:  Our next OnRamp Program starts today 2/20 8:30pm, if interested in joining last minute please contact us asap for more details! noal@crossfitdefined.com

A.
Take 15 minutes-
Sumo Deadlift: Sets of 3, find your heaviest 3 touch and go.

B.
8 minutes:
KB skill practice: using a lighter KB then you choose for the wod, practice form and techique on each of the movements performed in the WOD

C.
4 Sets: 3 minutes of work, 90 seconds of rest
1 -Arm Russian KB Swing 55/35lbs
1 -Arm KB Snatch 55/35lbs
1 -Arm KB Windmill 55/35lbs
1 -Arm KB Front Squat 55/35lbs
1 -Arm KB Push Press 55/35lbs
*Focus on quality of movement and tight form throughout each time trial
-Alternating sides each time you complete 1 cycle of the kB complex.
-Score is lowest round of KB complex completed by both Left and Right side

Posted in Daily WOD | Tagged , | 24 Comments

Sunday Band Day 2.19.12

Posted on February 18, 2012 by CrossFit Defined

Westside Barbell Coach for Coach David & Noal this weekend.

Kettle Bells with Band?  yes please. Westside Dynamic Style

Russian KB Swing -  35/25
Medicine Ball Twist – 20/14
Burpee Deadlift – 55/35
Box Jump (what ever feels high!)
Bicycle Abs

60 Sec On – 1 Min Off
50 Sec On – 1 Min Off
40 Sec On – 1 Min Off
30 Sec On – 1 Min Off
20 Sec On – 1 Min Off

Count max effort / reps for entire project.

Posted in Daily WOD | 1 Comment

Saturday Team WOD

Posted on February 17, 2012 by CrossFit Defined

Determination!

Reminder: Next On-Ramp starts this coming Monday, Feb 20th. We have a few spots still available, if interested in being part of our program please contact Noal at noal@crossfitdefined.com

-To all CFD members: if you have any friends or family that might be interested in joining our kick ass community, let us know by Sunday!

Coach David and Coach Noal will be gone all weekend attending a Powerlifting Certification. Rest assured you will be all safe and secure in the very competent hands of Coach Cara and Coach Laura. Hoozah. See you all on Monday!

A.
400 meter Run/Row X 4
Rest 2 minutes
*Record slowest 400 meter run/row
**YES we are going outside, YES bring a coat.

B.
“Explosion”
10 Rounds: Teams of 2, never dropping bar between rounds.
30 seconds ON 30 seconds OFF
Max reps backsquats: Focus is on power and speed, coming out of the hole fast. Choose a weight that allows you to chamber in and out of the squat with ultimate speed.
Level 1: Bodyweight X .3
Level 2: Bodyweight X .4
Level 3: Bodyweight X .5
-Pair up in groups of 2 and agree on a weight, while partner A rests, partner B works
*Score is total number of reps you complete as a team with full range of motion through all 10 Rounds.
**Every time you drop the bar your team is penalized 5 Burpees, burpees must be completed directly following last round effort.

Posted in Daily WOD | 7 Comments

Friday 2.17.12

Posted on February 17, 2012 by CrossFit Defined

Meso-cycle 4
A1.
Week 2 Wendler Shoulder Press: To find your “working” 1RM take 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.

**If you have completed the last CrossFit total, then you are starting fresh with new 1RMs.**

B.
Handstand Skill Work:
Beg: 5 Sets: 30 seconds of box assisted handstand holds
Int: 5 Sets: 45 seconds of wall assisted handstand holds
Adv: 5 Sets: 45 seconds of wall assisted handstand holds + 25 inverted shoulder shrugs

C.
21-15-9
Hang Squat Snatches 75/55lbs
Burpee Box Jumps 24/20″
*15 min time cap

Posted in Daily WOD | Tagged , | 12 Comments

Blue Steel Graduates – 2.16.12

Posted on February 16, 2012 by CrossFit Defined

Big ol’ shout out to Team Blue Steel for finishing the 2nd on ramp of the year. Lots of great personalities and some very strong athletes in the group. CFD’rs – please welcome them with open sweaty arms and teach them how to slide the bathroom door open and to use as much chalk as possible.

-Reminder: Next On-Ramp starts this coming Monday, Feb 20th.  We have a few spots still available, if interested in being part of our program please contact Noal at noal@crossfitdefined.com

-To all CFD members: if you have any friends or family that might be interested in joining our kick ass community, let us know by Friday!

12p, 4:30p, 5:30p – Open WOD time. Use it wisely, work on something you missed this week or develop some areas that you want to improve. If you don’t know what to do, then come on in and we will help you out with that.
6:30p – Endurance Time
7:30p – Boxing Time

Chicago Indoor Rowing Championship Info

Team Blue Steel looking elite.

Posted in Daily WOD | 21 Comments