Tuesday, September 11th, 2018

Today’s Specialty Classes

“Mobility” Class with Coach Sarah, 6:00-6:30pm. September Focus: Anterior Chain; Ankles, Shins, Quads, Hips, Forearms, and Pecs. Healthy athletes know how to recover fast so they’re ready for the next day. Learn how to restore the tight muscles of the anterior chain by using a mobility ball, barbell & foam roller.


Announcements & Upcoming Events

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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.
(Late registration open till Tuesday at Noon)

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Week’s Preview: Week 4/4
Wednesday: FS or OHS complex + 200 Meter Sprint/Squat Intervals
Friday: Handstand Kickup skill practice

A.
3 Position Clean or Snatch: Athlete’s Choice!

-(1+1+1) touch and go
-Hi-hang + Hang + Ground
-Take 10 minutes and 5-6 sets building to a moderate t0 heavy working weight @ 70-80% of C&J
-Scale to Power position if needed on all 3 catches!

B. 
Strength E.M.O.T.M. X 5 Rounds: (19 minutes)
Min 1: 3 Position Clean/Snatch @ working weight (1+1+1)
Min 2: Deadlift X 15 reps @ working weight
Min 3: Pushups with Hand Release or Handstand Pushups X Max reps
Min 4: Rest

*Score is total Pushups or HSPUs completed over 5 rounds!

Defined Athlete Amy L. killing her handstand walks at the Granite Games 2018!

 

Wednesday, September 5th, 2018

Announcements & Upcoming Events

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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


Week’s Preview: Week 3/4
Friday: FS + Jerk or OHS + Sn. Balance combo & “Helen”

A.
3 Position Clean or Snatch: Athlete’s Choice!

-(1+1+1) touch and go
-Hi-Hang + Hang + Ground
-Take 15 minutes to build to a heavy for the day!
-Scale to Power position if needed.B.
3 Rounds: 3 Minute Amraps/ 3 Minute Rests
Round 1-
60 X Double Under Buy In…
then: Amrap of the following;
15 X Deadlifts
15 X Bar Over Burpees

Rest 3 Minutes

Round 2-
60 X Double Under Buy In…
then: Amrap of the following;
10 X Deadlifts
10 X Bar Over Burpees
Rest 3 Minutes
Round 3-
60 X Double Under Buy In…
then: Amrap of the following;
5 X Deadlifts
5 X Bar Over Burpees
*Barbell weight: Should not exceed 45% of Conventional Deadlift
**Score is weight used and total rounds and reps completed over 3 rounds!

 

Monday, August 27th, 2018


Announcements & Upcoming Events

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 7 different personal training options: Click here!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, September 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


Week’s Preview: Week 2/4
Tuesday: HS Skill Practice + Team WOD
Wednesday: Backsquat with pace
Friday: Front Squat + Jerk combo or OHS + Sn. Balance combo

A.
3 Position Clean or Snatch: Athlete’s Choice!

-(1+1+1) touch and go
-Hi-hang + Hang + Ground
-Take 8 minutes and 5 sets building to a moderately heavy working weight
-Scale to Power position if needed.

B.
E.M.O.T.M. X 8 Minutes
Rounds 1-4:
3 Position @ working weight
-(1+1+1), touch and go!
Round 5: Rest
Round 6-8:
-Add weight
-3 Position @ working weight “+”

C.
3 Rounds for time: (14 minute cap)

40 X Air Squats
20 X Pullups or Ring Rows
10 X Single Arm Hang Power Clean and Press 55/35lbs
(1+1 X 5 each side)

Tuesday, August 21st, 2018

Today’s Specialty Classes

“Mobility” Class with Coach Ben W., 6:00-6:30pm. August Focus: Upper back (T-Spine) + Shoulders! Free yourself from shoulder pain and improve your front rack and overhead positions! If you find yourself sitting more than 4 hours per day this month’s mobility focus is for you!


Announcements & Upcoming Events

Beach Workout Montrose Beach – this Saturday at 9:30a. Meet at The Dock Bar & Grill at about 9:15a. Everyone is welcome, no swimming skills necessary. Bring a towel, a buddy, maybe some SPF and a sugar-free refreshment. Further details 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 7 different personal training options: Click here!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, August 19th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Late registration open till Tuesday @ Noon)

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


New Cycle starts this week!
Week’s Preview-
Wednesday: Partner WOD + Running
Friday: Back Squat

A.
3 Position Clean or Snatch: Athlete’s Choice!

-(1+1+1) touch and go
-Hi-hang + Hang + Ground
-Take 15 minutes building to a heavy for the day!
-Scale to Power position if needed.

B.
For time: (15-minute cap)
50-40-30-20-10
Russian KB Swing 70/55lbs
Abmats
Double Unders

 

Packed house in our Weightlifting technique class on Thursday night. Beginners are always welcome!

 

Monday, January 22nd, 2018


Announcements & Upcoming Events

CF Kids Open House: Join us for a CrossFit Kids/Family Day on Sunday, January 28th from 11a to 12p at CFD Lincoln Square. We are hosting an open class for 5 to 10-year-olds so they can experience first hand what this program is all about. Find more info and registration here. 

Adaptive Athlete Clinic – Saturday, Jan 27th from 11a to 1p. CrossFit Defined is developing an Adaptive Athlete Program, and the concept behind this initiative is simple: We want to increase accessibility to the health and fitness world to those folks that may require workout program modifications due to the need for adaptive equipment. For more details and to sign up click 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: Next onramp open for registration: Sunday, January 28th
Lincoln Square: Next onramp open for registration: Monday, January 29th


4 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

Week’s Preview: Week 3/4 Programming details for Cycle 1!  
Tuesday: Skill training on pullups/Muscle ups + long wod
Wednesday: FS + Jerk combo
Friday: Shoulder Prep + Wendler W3 Bench Press + Open WOD 16.3
A.
3 Position Clean or Snatch: Athlete’s Choice!
-(1+1+1) touch and go
-Hi-hang + hang + low hang
-Take 15 minutes building to a heavy for the day!
-Scale to Power  position if needed.
*Compare loads to heavy set from week 1 on this cycle!
B.
7 Rounds (14 minutes)
Every 2 minutes complete the following as fast as possible:
10 X OHS or BS
35 X Double Unders

-Rest remaining time of each round
-Scale for Double Unders: Perform singles till 90 second mark then rest remaining time of each round
-Squats should be performed unbroken every round with whatever weight chosen
-Competition BB RX: 115/75lbs or using no more than 40% of C&J 

#CFDfamily

Monday, January 23rd, 2017

We are on week 4 on this current cycle!

Olympic Weight Lifting Technique Class @ Lincoln Square 6-7pm with Coach Noal.All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!

“Free Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Options available at both gyms! This Saturday, January 28th. 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!
 – Lakeview: Starting Thursday, February 2nd
–  Lincoln Square: Starting Monday, February 6th


 A.
Athlete’s Choice!
“Big Clean Complex”
6 Rounds of the following Complex:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
OR
“Big Snatch Complex”
High Hang Snatch + Hang Snatch + Snatch + Snatch Grip Push Press
High Hang Snatch + Hang Snatch + Snatch + Snatch Grip Jerk, any style
High Hang Snatch + Hang Snatch + Snatch + Snatch Balance

-One round consists of all 12 reps 
-Try not to drop the bar during the entire round
-Rest as needed between rounds 
-Increase weight each round
-Full Squat catch on all movements, scale to power position if needed!

*Recording heavy set from the day!

B. 
4 Rounds: 1 minute ON/ 30 seconds OFF
Min 1: OH Walking Lunge
-Scale to Back Rack position
-Use no more than 55% of strict press
Min 2: Muscle ups, pullups or Ring Rows
-Strict or kipping, choose a skill or strength you want to improve upon
Min 3: Double-unders
-Scale to single unders or spend the minute practicing your doubles Drills for practice! 

C.
Bonus: “The Grind”, (to be completed after class)
5 Rounds; 1 minute on/ 1 minute off
10 X Burpees over the rower
*Finish rest of each minute with max reps calories on rower!

**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!**

Congratulations to all of our Trodo athletes that competed this past weekend!  CFD showed up in a big way with 8 teams!  #cfdstrong

Congratulations to all of our Trodo athletes that competed this past weekend! CFD showed up in a big way with 8 teams! #cfdstrong

Tuesday, September 15th, 2015

Transition Week!  Next cycle starts on 9.21.15 

Day 2/ Week 1: Paleo and Macro Challenge!  Good luck everyone!  Stay Strong!

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

Lakeview: “Mobility” with Coach Laura, 7-8pm. Focusing on Lower Back & Hamstrings- Saving the Desk Athlete. The most common movement problem we see isn’t really a movement problem at all, but rather a sitting problem. Turns out that the simple act of sitting in a chair puts you in a shortened state.
-Free your hamstrings from your chair, save your squat and relieve lower back pain!

CFD-LS Mobility: Coach Cara is out of town dancing with The Seldoms, as a result her Wednesday night mobility will be cancelled this week.

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: Save your knees from overuse with this pre-run mobility. 3 minutes per side with these 3 stretches.

A.
Performance:
3 Position Clean
(Ground-Above Knee-HiHang)
-8 Sets building to something challenging
-Every 2 Minutes
*Compare results to last attempt on 8.7.15

Competition:
3 Position Snatch
(HiHang-Above Knee-Ground)
-8 Sets building to something challenging
-Every 2 Minutes
*Compare results to last attempt on 8.7.15

B.
Performance/Competition:
Partner WOD: Teams of 2
18 Minute Amrap
Partner 1: Run 400 Meters
Partner 2: Complete an Amrap of the following;
Pullups X 5
Pushups X 10
Abmats X 15

*While 1 person is running the other is moving through the amrap. Once partner is back from their run, switch positions hand off your number and continue where they left off.  Score is total rounds and reps completed as a team!

Graduating Lincoln Square Onramp: "Drop it like a squat"  If you see someone new in class, show them around!  #hoozah

Graduating Lincoln Square Onramp: “Drop it like a squat” If you see someone new in class, show them around! #hoozah