Wednesday, December 14th, 2016

Week 3/4

Spotlight Athletes: 2 inspirational Master’s Athletes. Read their stories here! Alberto and Cathy

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. Focus: Hammer those Hamstrings: Restore movement and eliminate soreness in your posterior chain- Lower back, glutes and hamstrings! We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!

Free “Intro to CrossFit Class” today for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Sunday, January 8th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Performance/Competition:
Front Squat or Overhead Squat: Athlete’s Choice!
-Establish a Heavy set of 5 for the day
-16 Minutes
*Optional Sub Station: Band Pull aparts x 20 reps or Bent Over Raise: “Y” + “T” X 10 each position (light weight)

B.
Performance/Competition:
4 Rounds: 3 Minutes ON/ 1 Minute OFF
*Alternate between the two Amraps for a total of 16 minutes
Amrap 1:
Hang Power Cleans 135/95lbs X 4 (CFD Master’s 40+: 95/65lbs)
Box Jump Overs 20″ X 8

Amrap 2:
Heavy WallBalls 30/20lbs X 4
T2B or Walking Vups X 8

*Score is total rounds and reps completed over 4 rounds!

Coach Drew and the little ones

Coach Drew and the little ones

Wednesday, April 6th, 2016

“CFD Gives Back”  – Fundraiser workout for Urban Initiative Save the date! This Saturday, April 9th! Registration for heat times is OPEN!  You do not need a team to register.  We will be building teams for you if you are a “free agent”.  Pick a time slot and we will pair you with others in that same time slot.   Workout Teaser:  1 part “Angie”, 1 part “Fight Gone Bad”, and 1 part Amazing Race! (Reminder: We are closed at LV on Saturday for this event)

Lincoln Square: “Mobility” with Coach Cara, 6-7pm. Fix your squat and free up your hips. We’ll work on a strategy to improve range of motion in rotation and below parallel. Don’t let your hips hold you back any more.

Stretch of the week: Hips holding you back? This will be the only pre-workout you need on squat day! Here’s the a path to a better squat. Work on this for 2-3 minutes per leg

***Our next cycle will start on Monday, 4/18/16.  We will have 3 testing phases this year, with the first of the 3 starting this week.  You will see many elements that we will be testing/establishing for the upcoming training cycles.  Power and Olympic Lifts, bodyweight challenges, Hero and Girl WODS, to just name a few.  Use these next 2 weeks to either establish new numbers or check in with your last testing week results. Each testing week will be a great way to check in with your current fitness and strength!  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 CFD.

A.
Performance/Competition:
Front Squat or Overhead Squat: 1RM Test!
-Take 15 minutes, building to a heavy 1 on either lift, your choice!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1
Optional sub station: Bent Over Plate Raise: “Y”, “T”, “I” X 5 reps each position

B.
Performance/Competition:
4 Rounds: 1 minute @ each station/ .15 second transition
Station 1: Bulgarian Split Squats X 30 seconds each side
(Suggested RX weight: Using 30-40% of 1rm Front Squat)
Station 2: Double KB/DB Farmer’s Carry X max distance
(AHAP)
Station 3: Walking Vups X 30 seconds + Russian Twists  X 30 seconds
Station 4: Rest

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Monday, September 28th, 2015

Day 15/ Week 3: Paleo and Macro Challenge! 2 Weeks in. 2 More to go! New habits require strong will.

Week 2/4

A.
Performance:
Back Squat: Warmup Sets
-Take 7 sets to build up to your 75%+ of 1RM.
-7 Sets X 90 seconds, building to working weight
-Add 10-20lbs from week 1 to your 75%.
-Suggested rep scheme: 5-3-3-2-2-2-2

Competition:
Back Squat: Warmup Sets
-Take 7 sets to build up to your 70% of 1RM.
-7 Sets X 90 seconds, building to working weight
–Add 10-20lbs from week 1 to your 70%.
-Suggested rep scheme: 5-3-3-2-2-2-2

B.
Performance: Working Sets
Back Squat: 3 Sets of 5 @ 75%+
-1 Set every 3 minutes
*Follow each set with:
Bench Dips with 1 second pause in bottom X 15-20 reps
(make them hard but finish strong)
+ Bent over plate raise “Y” position X 10 reps slow

Competition: Working Sets
Back Squat: 3 Sets of 8 @ 70%+
-1 Set every 3 minutes
*Follow each set with:
1 Ring/Bar Muscle up + Support hold X 30 seconds
+ Bent over plate raise “I” position X 10 reps slow

C.
Performance:
4 Rounds:
40 ON: Sumo Deadlift Highpull 75/55lbs (Master’s CFD 40+: 65/45lbs)
20 OFF: Rest
40 ON: Box Jumps 20″
20 OFF: Rest
40 ON: Overhead plate crunch 15/10lbs
20 OFF: Rest
*Score is your total reps from the 1st and 2nd station over all 4 rounds

Competition:
4 Rounds:
40 ON: Toes thru rings + Muscle Up (1+1)
20 OFF: Rest
40 ON: Single Arm Snatch with KB 55/35lbs (alternating sides every round)
20 OFF: Rest
40 ON: Overhead plate crunch 15/10lbs
20 OFF: Rest
*Score is your total reps from the 1st and 2nd station over all 4 rounds

Athletes Trinity and Lenee reppin' CFD in Greece.  #HOOZAH

Athletes Trinity and Lenee reppin’ CFD in Greece. #HOOZAH

Tuesday, August 18th, 2015

New Cycle starts this week. Week 1/4

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

Lakeview: “Mobility” with Coach Laura, 7-8pm. Focus will be on Thoracic Spine, neck, traps and shoulders. Learn the importance of having proper mobility in your middle back and how good stability in your shoulders and middle traps is crucial to staying pain free and moving forward in your strength training. Learn techniqures to combat poor overhead position, neck tweaks, and tension headaches.

Lakeside Endurance:  Will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. weather permitting. Check in on Facebook for weather related updates. NOTE: If weather looks to be an issue we will make the call by 4:30 p.m. on Facebook. All workouts will be scaled for anyone new to Endurance.

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo:  Quick way to relieve sore hamstrings and tight calves. Great for runners or tight cracking knees. Knee Gapping – 2min each side

A.
Performance:
Halting Power Clean + Hang Power Clean + Power Jerk: (1+1+1)
-Halt above knee for 1 second
-10 Rounds, building in weight every 2 minutes
*Follow each set with the following: (Alternate between the two every round)
Bent over lateral raises X 10
and
Band pull aparts X 20

Competition:
Snatch + Heaving Snatch Balance: (1+3)
-Pause for 1 second in catch of each H. Snatch Balance
-10 Rounds, building in weight every 2 minutes
*Follow each set with the following: (Alternate between the two every round)
Bent over plate raise with 1 second pause in extension: “Y” position X 10
and
“T” position X 10

B.
Performance:
For time: 3 Rounds;
40 X Wallballs 20/14lbs
30 X American KB Swings 55/35lbs (CFD Master’s 40+: 45/25lbs)
20 X Ball Slams 40/30lbs (CFD Master’s 40+: 30/20lbs)
*15 minute cap

Competition:
For time: 3 Rounds;
30 X Push Jerks 95/65lbs (CFD Master’s 40+: 75/55lbs)
25 X Single Arm DB Snatch 55/35lbs (CFD Master’s 40+: 45/25lbs)
20 X Toes to Bar
*15 minute cap

 

Graduating Onramp Team from CFD Lincoln Square.  If you see someone new, show them around!  #Hoozah!

Graduating Onramp Team from CFD Lincoln Square. If you see someone new, show them around! #Hoozah!

Tuesday, August 4th, 2015

This week is a Transition Week between our last and next cycle.
**Next Week, Monday August 10th, will be our 2nd Testing Week of the year! Next cycle begins: August 17th

Lincoln Square: “Life Lifting”, 8-9pm. All members welcome, no experience needed.

Lakeview: “Mobility” with Coach Laura, 7-8pm.  Focusing on Shoulder, Wrist & Elbow. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance at the gym and keep you pain free outside of the gym!

Lakeside Endurance:  Will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. weather permitting. Check in on Facebook for weather related updates. NOTE: If weather looks to be an issue we will make the call by 4:30 p.m. on Facebook. All workouts will be scaled for anyone new to Endurance.

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo: Deadlift and Pulling Prep through better hip positioning! Set yourself up for a better deadlift. Maximize your position before pulling. Get friendly with a medium to large stretch band for 2-3minutes per side.

“TRIPLE 3″ ENDURANCE EVENT REGISTRATION: Bottomless Mimosa Bar included in registration!  Saturday, August 15th. 1st  heat starts @ 9am @ CFD Lincoln Square!

A.
Performance:
Sumo DL: Find heavy 3
-8 Sets X 2 minutes
*Follow each set with Bent Over Plate Flys X 10
(Pause for 2 seconds in extension of each rep, use light weight and move slow to focus on position!)

Competition:
Conventional DL: Build to 90% X 1
-8 Sets X 2 minutes
-Suggested rep scheme: 5-5-3-2-2-1-1-1
*Follow each set with Bent Over Plate raise: “Y” + “T” positions X 5 each
(Pause for 2 seconds in extension of each rep, use light weight and move slow to focus on position!)

B.
Performance:
5 Rounds: 30 ON/ 30 OFF
Double under practice
Work on getting as many Double unders as possible in each 30 second interval or work on form for the full 5 minutes!

Competition:
3 Rounds: 1 Minute ON/ 1 Minute OFF
Max reps Doubles
*If you are planning on or already registered for the “Triple 3 Endurance Challenge” this is your jam!

C.
Performance/Competition:
For time: “Helen”
3 Rounds
Run/Row 400 Meters
American KB Swings 55/35lbs X 21
Pullups X 12
*12 minute cap
*Compare scores to last time on 4.14.15 which was our last Deload week before our last testing week!

Strength Class at CFD Lincoln Square showing the fruits of their labor!

Strength Class at CFD Lincoln Square showing the fruits of their labor!

Wednesday, February 25th, 2015

Lincoln Square: Mobility with Coach Cara, 7-8pm.​ CORRECT YOUR SHOULDERS. Focusing on front delt, bicep, pecs and opening up tight, pulled forward shoulders. Strengthen your back, release your shoulder pain and press the reset button. Mobile shoulders = strong, pain free lifts.

Lincoln Square: Yoga with Coach Cara, 8am, Saturdays!  Until further notice, Yoga will be on the schedule every weekend!

Lakeview Yoga coming soon!

1 Day left till the CrossFit Open! Register Here!  All levels, beginner to advanced  are welcome to compete!  Represent CrossFit Defined with pride!

It does not matter if you are not one of the best athletes in the gym, it does not matter if you cant do a muscle up, it does not matter if you are new to CrossFit.  We want as much participation from our commmunity as possible.  Your scores matter and maybe one of the open wods will be perfectly suited to your strengths.  Your scores will help our overall ranking in the North Central Region.

This is also the first year that the CrossFit Open will have a scaled division for all of our non Rx athletes who still want to compete. The scaled division will allow our newer athletes to compete on a global scale against his or her peers by removing the pressure of perfoming a movement that you just dont have yet  or to pick up a weight that might be scary or unsafe.  Join us in this 5 week journey!  Use the CF Open as a annual measure of your performance and how you stack worldwide.  Represent CrossFit Defined with pride!

Suggested Pre Warmup Mobility X 14 minutes
-To be performed before class on your own time.
Bottom Squat position static hold X 5 min.
Couch Stretch X 2 min. each side, 4 min. total
Glute/Hip Smash with Ball X 2 min. each side, 4 min. total
Dead Hang Shoulder Scap shrugs X 1 min.
A.
Performance:
Sumo Deadlift: Week 3/4
-Build up to 75% of 1RM in 6 sets
-75%+ X 5 X 4
-1 set every 2 minutes
-Add 10-20lbs from last week, be consistent with load increase each week.
*Follow each working set with 5 X Fire Hydrants with 5 second pauses at the top for each side, 10 total.

Competition:
1. Backsquat: Build up to 60% of 1RM Backsquat
Every 90 seconds X 4 sets
60%X3X4
2. Pushpress: Build up to 60% of 1RM Pushpress
Every 90 seconds X 4 sets
60%X3X4

B.
Performance: 3 Rounds;
Row, Raise, Press!
Single Arm Bent over DB/KB Row with pace (1121) X 10-12
Front Plate Raise with pace (2121) X 10-12
Single Arm Single Leg DB/KB Press X 10-12
*Rest as needed between rounds

Competition: 3 Rounds;
Shoulder Strengthening Circuit
Bent Over Row 1 1/4 X 10
Bent Over Plate Raise: “Y”,”T”,”I” X 10 each
Band Pull Apart + PLYO X (1+5) X 10 (red band)

C. 
Performance:
5 Minute Amrap
2,2,4,4,6,6, etc…
Russian KB Swings 70/55lbs (Master’s 40+: 55/35lbs)
Slam Balls 40/30lbs

Competition: Mobility X 12 Minutes
2 Min. X Left Hip flexor stretch
2 Min. X Right Hip flexor stretch
4 Min. X Glute/Hip smash with Ball
4 Min X Foam Rolling

photo 4 (2)

Monday, February 16th, 2015

Paleo / Whole30 Challenge info and sign up. – Feb. 22nd

CFD In House Powerlifting Meet Sign Up. – Mar. 28th

Interested in CFD Childcare Services? All interested parents, click here and help us get this started. – ASAP!

Fu + Ho Olympic Lifting & Biomechanics Seminar @ CrossFit Defined – March, 21st, 2015

Home gym inspiration by one of our former members!

Home gym inspiration by one of our former members!

Tuesday Preview: Baseline Open WOD #13.2. Last completed on 1.13.15

A. Week 2/4
Performance:
Front Squat: Sets of 3
-70% X 3 X 4 Sets
-Add 5-15lbs from last week’s effort, be consistant with weekly increase.
-% based on Front Squat 1rm
-1 Set every 2 1/2 minutes
*Follow each set with Bent over Plate raise X 5 each position: “Y”,”T” (thumbs up),”I”,”T” (thumbs down)

Competition:
Front Squat + Power Jerk: (5+2)
-75% X (5+2) X 4 Sets
-% based on Clean 1rm
-1 Set every 2 1/2 minutes
*Follow each set with 6-12 Kipping HSPUs, 1 unbroken set if possible.

B. 3 Rounds: 40 On/20 Off
Performance:
-Jumping Lunge with BB 45/35lbs
-Flexed Arm Hang
-Pushpress with double KB
-Renegade Row with Double DB
-Walking V-ups

Competition:
-Front Rack BB stepups 20″ 95/65lbs (Master’s 40+: 65/45lbs)
-Dynamic Pushups 45/25lbs
-Kneeling Power Jumps
-Bar/Ring Muscle Ups
-Bird Dog Plank