Wednesday, January 23rd, 2019

Congrats to Coach Allyn and Amy and all of our Defined athletes that completed at WODapalooza! Welcome back!
Congrats to Coach Allyn and Amy and all of our Defined athletes that completed at WODapalooza! Welcome back!

Week’s Preview: Week 2/4
Friday: Friday: Front Squat + Jerk + “Race to Karen”

A.
Single Leg Stability Development with partner 

2 Rounds: Single Leg Chest Pass with partner
– Focus on balance, coordination, control and stability 
– Shoes off, grip the floor! 
– Choose a light medball and vary the distance between you and your partner to 4-8 feet.
– 30 seconds each side
– Round 1,3: Right leg balance
– Round 2,4: Left leg balance

2 Rounds: Single Leg Rotational Pass with partner
– Round 1,3: Right leg balance, toss to Right
– Round 2,4: Left leg balance, toss to Left
– 30 seconds each side

B.
4 Rounds: 1 Minute ON/ 20 seconds to transition

Bar Muscle Skill practice:
Active Support Hold on Box, Horns
Box Jump to Support Hold
– Bar muscle up or banded bar muscle up

Banded Chop: Low to High
– Inline or stagger lunge
– 30 sec. each side

Split Squat
– Goblet position or double DBs
– frontrack or side body
– 30 sec. each side

C.
Tabata Mashup: 8 Rounds @ each station: 20 on/ 10 off
Hollow Flutter kicks
Russian Twists
Lateral Jumping Lunges

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 26th, from 11am-Noon Register here! 

Nutrition Workshop, Part 1/2: “Find the Best Diet for YOU” Sunday, Jan. 27th, 12:15-1:30pm. Registered Dietitian, Kristen DeAngelis, breaks down the science behind paleo, vegan, macros, intuitive eating and keto diets in order to understand what’s best for YOUR body type. Register here!

Nutrition Workshop, Part 2/2: “Fueling for Performance”  Sunday, Feb. 17th, 12:15-1:30pm. More details here!

Next Defined Foundations  – Starting Sunday, January 20th & February 3rd A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations 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 options 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!

Tuesday, January 22nd, 2019

Week’s Preview: Week 2/4
Wednesday: Single Leg + Pullup/Bar Muscle Up practice
Friday: Front Squat + Jerk + “Race to Karen”

A.
Strict Press + Push press
– (1+3), building to a moderate to heavy set
– 6 Sets, every 90 seconds

B.
Barbell Cycling: Pushpress
E.M.O.T.M. X 10 Minute (5 Rounds)
Odd: Pushpress X 5 reps + Burpee Box Jump Over X 5 reps
– Option to perform Strict HSPUS instead of PP
Even: Row for calories X 15/12

C.
10 Minute Amrap
Renegade Row with DB X 5 each side
R.R. without weight
Clean + Slam with Medball or Slamball X 10 reps
Double Unders X 30 reps
– Sub 60 Single Unders if needed

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 26th, from 11am-Noon Register here! 

Nutrition Workshop, Part 1/2: “Find the Best Diet for YOU” Sunday, Jan. 27th, 12:15-1:30pm. Registered Dietitian, Kristen DeAngelis, breaks down the science behind paleo, vegan, macros, intuitive eating and keto diets in order to understand what’s best for YOUR body type. Register here!

Nutrition Workshop, Part 2/2: “Fueling for Performance”  Sunday, Feb. 17th, 12:15-1:30pm. More details here!

Next Defined Foundations  – Starting Sunday, January 20th & February 3rd A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations 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 options 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!

Monday, January 21st, 2019

Week’s Preview: Week 2/4

A.
8 Minute Running Clock: Complete 4 Rounds of the following;
Plank X 1 minute
Glute Bridge X 45 seconds
Rest as needed
R1: Wide stance
R2: Narrow stance
R3: Frog

B.
Wendler, Week 2: Sumo or Conventional Deadlift; (Take 12 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, 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%, 90% X Max Reps, Unbroken
(Goal for Week 2: 5 reps or more)

*All sets today are in preparation for your max effort set.**Record weight and total number of reps achieved for today’s max effort set!

C.
For time: (10 CAP)
18-15-12-9-6-3 reps of the following;
Power Snatch
Bar Over Burpees

*Option to sub out Barbell P. Snatch with Single Arm DB or KB

*Barbell weight should be something you can perform 10 reps unbroken, something light, no more than 35% of Snatch/ Pushpress, or no more than 25% of C&J!

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 26th, from 11am-Noon Register here! 

Nutrition Workshop, Part 1/2: “Find the Best Diet for YOU” Sunday, Jan. 27th, 12:15-1:30pm. Registered Dietitian, Kristen DeAngelis, breaks down the science behind paleo, vegan, macros, intuitive eating and keto diets in order to understand what’s best for YOUR body type. Register here!

Nutrition Workshop, Part 2/2: “Fueling for Performance”  Sunday, Feb. 17th, 12:15-1:30pm. More details here!

Next Defined Foundations  – Starting Sunday, January 20th & February 3rd A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations 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 options 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!

Sunday, January 20th, 2019

Training Schedule
9a to 11p – Open Gym
9a – Simulated Long Row/Run
10a – Kettlebells
11a – Yoga w/ Steph

SLR Programming

Part 1 | 10 Min Core/Abs Training

Part 2 | 5 Rounds of Hang Power Cleans, Back Squats & Rowing

Part 3 | 5 Rounds of Wall Balls & Double Unders Kettle Bell Programming

Kettle Bell Programming

Part 1 | Parter Work using a KB Complex & KB Carry

Part 2 | 3 Rounds of KB Complex & Abs

Part 3 | 3 Rounds of KB Complex & Awkward Object Carry

Part 4 | 12 Min Conditioning of Rowing, Swings & Plate Press

Upcoming Events & Announcements

  • Fueling for Performance Nutrition Workshop – Jan. 27th. Details here.
  • Over Training & Under Eating – Feb. 17th. Details here.
  • Lift & Learn. New member/athlete experience – Jan. 26th. Details here.

Friday, December 28th, 2018

Week 3/4
Normal Schedule, no changes! 

A.
Back Squat or Overhead Squat: Athlete’s Choice!
– 15 minutes, building to heavy 3 for the day!
– Pause for 3 seconds in bottom position of each rep
– Goal is to match or beat last week’s heavy 3!

B.
15 Minute Amrap
Double Unders or Single Unders X 40 reps
Abmats X 30 reps
Russian Kb Swings X 20 reps (heavy)
Jumping Goblet Squat X 10 reps
Plank Rock X 1 minute


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! 

Next Defined Foundations  – Sunday, January 6th – A newly designed 2-week onramp course that will get cover everything you need to know to enter our group program! 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.
 

Thursday, December 27th, 2018

Defined Specialty Classes in addition to standard open gym times for today.

5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
7:00p – Weightlifting Technique (come early, warm up & be ready to go)

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! 

Next Defined On-Ramp – Sunday, January 6th – A newly designed 2-week onramp course that will get cover everything you need to know to enter our group program! 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,

Wednesday, December 26th, 2018

Schedule Reminders:

Wednesday – 9a, 12p, & 5p classes

Thursday – Regular Schedule

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! 

Next Defined On-Ramp – Sunday, January 6th – A newly designed 2-week onramp course that will get cover everything you need to know to enter our group program! 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.