Friday, September 14th, 2018

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register 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!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

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 4/4

A.
Handstand Prep: Tabata Mashup: 20 on/ 10 off X 10 rounds (5 rounds at each)
&
B.
Partner A: Low lunge to kickup + 10 second hold
Cues: Grip floor-Get tight-Get hollow-Get tall!
Partner B: Spots partner on wall for safety and to reinforce the coaching cues!
Switch places and repeat for 6 minutes
Scale up: If you already can demonstrate the proper body position for handstand balancing, you have the option to attempt to work on your control and balance using the wall and a partner. Balance Drill
C.
20 Minute Amrap
Team WOD: Teams of 2
MedBall Run X 400 meters
Power Snatches X 20
*Option to Row X 600/450 meters
*Barbell weight should not exceed 45% of Snatch or Pushpress, Rx: 95/65lbs
*MedBall never touches ground through in our outside of the gym, 1 ball on run! 20/14lbs
*Partners run together but only one works in the gym!

Weightlifting technique classes every week on Thursdays and Saturdays. All levels are welcome!

 

Monday, November 7th, 2016

Week 4/4

Lincoln Square: Olympic Lifting technique class, 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. No experience needed. Tell a friend, bring a friend, support someone new! Sunday, November 20th. Choose a location and register! Lakeview Signup Lincoln Square Signup

Last Onramp Dates of 2016 Below: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner session!
Lakeview: Starting Tuesday Dec. 6th
Lincoln Square: Starting Monday, Dec. 5th.

A.
Performance:
Bench Press: Heavy 5
-Every 90 Seconds X 8 sets
-Building in weight each round to a heavy 5 for the day
-Compare to week 1 heavy 5.
then…
1 X Drop Set: Using 50% of 1rm Bench X Max unbroken reps

*Next week we will be re-testing your 1rm Bench Press!

Competition:
Snatch + Snatch Balance + OHS: (1+1+1)
Torokhity Snatch Complex
-Take 15 minutes, building to heavy complex for the day
-Compare to heavy set on week 2.

B.
Performance/Competition:
4 Rounds for time; (20 minute cap)
400 meter run (500 Meter row)
20 X Wallballs 20/14lbs
20 X Overhead Plate Crunch 25/10lbs

Alberto at Lincoln Square watching the game while getting some work in!

Alberto at Lincoln Square watching the game while getting some work in!

Friday, May 22nd, 2015

Week 4/4

Closed this coming Monday, May 25th, for Memorial Day!

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: With running and flip flop season upon us take better care of your legs! Calf Smash to release knee pain, foot issues and of course increase ankle range. Perform 2 minutes per side​ with a barbell or kettlebell.

A.
Performance: Week 4/4
Sumo Deadlift:
Build to 75% of 1RM Sumo Deadlift
-6 sets: 5-5-3-3-2-2
then…
3 Sets:
Sumo Deadlift @ 75% X .30 seconds, max effort, touch and go
-The moment your form breaks, drop the bar, your set is over.
Reverse Lunge KB Step Ups 20″ X 5 reps each side
Hanging “L” Hold X 30-45 seconds
Rest 1 minute

Competition:
BackSquat:
Build to 75% of 1RM Back Squat
-6 sets: 5-5-3-3-2-2
then…
3 Sets:
BackSquat @ 75% X .30 seconds, max effort
-The moment you start to slow down through the middle, your set is over.
Weighted Ring Dips X 8-10 reps
Single arm DB Bent over row X 10-12 reps
Rest 1 minute

B.
Performance:
4 Rounds for time;
Run 400 meters
40 Abmats
*15 minute cap!
**If finish before time cap is over, finish with max reps Burpees! (Optional)

Competition:
4 Rounds for time;
Run 400 meters
20 Reverse Crunches
20 Walking V-ups
*15 minute cap!
**If finish before time cap is over, finish with max reps Burpees! (Optional)

0038 - Crossfit Working Out 4-25-15

KB Funday – Sunday, August 31st, 2014

Lakeview Training Schedule:
9a – KB WOD
10 – KB WOD
11a to 1p – Open Gym
Closed Monday for Labor Day. Check the website and Facebook for possible open gym times.

Lincoln Square Training Schedule:
9a – KB WOD
Closed Monday for Labor Day. Check the website and Facebook for possible open gym times.

KB Programming

A) “Blake-KB Style” – 4 Rounds for Time (35 Min Cap)
40 Overhead Plate Stationary Lunge 45/25 (20 Lunges each leg)
30 Box Jumps 24/20 (step down, don’t jump down)
20 Wall Balls 20/14
10 American KB Swings 70/55
400 M Run

B) End of Summer Ab Sesh:

Surprise AMRAP
1 Min ________
10 ________
30 ________
10 ________
30 ________
10 ________

American-Flag-Inverted

Friday, July 18th, 2014

8 Days till the 2014 CrossFit Games Begins! Look for more details regarding our CFD Viewing Party on Sunday, July 27th, @ Lincoln Square.

Meat Share pickup INFO:
Lakeview:  Meat pick up is this Saturday, July 19th from 10:40a – 12:00p
Lincoln Square:  Meat pick up is this Saturday, July 19th from 10:00a- 11:00a
** If you can not pick up your meat during that time please talk to Coach David (david@crossfitdefined.com) to make meat arrangement. We can hold your meat! 😉
A1. Shoulder Press: Every 90 seconds
5 Sets: Building up to heavy set of 2

A2. Push Press: Every 90 seconds
5 Sets: Building up to heavy set of 2.
*Recording both heavy sets of 2 for the day.

A3.
Shoulder Press: 65% of 1rm X max reps X 1 set
Rest 2 minutes
Push Press: 65% of 1rm X max reps X 1 set
*Please keep track of your totals and max reps set for the day, we will repeat this.

B. 20 minute Amrap:
Run 400 meters
10 Hang Power Snatches 95/65lbs
10 OHS 95/65lbs
*Compare scores to 5.8.13
** If mobility limitations are holding you back from using weight or even doing these movements today, we can always substitute Hang Power Cleans and Front Squats.

DSC04694

Thursday, July 3rd, 2014

Lakeview Schedule: Regularly Programmed Day.
WODS at 5:30am/6:30am/Noon/4pm/5pm/6pm
Olympic Lifting: 7pm

Lincoln Square Schedule: Regularly Programmed Day.
WODS at 5:30am/Noon/5pm/6pm
Olympic Lifting: 7pm

A. HERO WOD: “WOOD”

20101115_8974724_0001.JPG
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

“Wood”
5 Rounds for time of
Run 400 meters (Option to sub row if needed)
10 Burpee box jumps, 24/20″ box
95/65 pound Sumo-deadlift high-pull, 10 reps
95/65 pound Thruster, 10 reps
Rest 1 minute

Compare scores to 1.1.13

*40 Minute cap.*

B. For time: Finisher, optional
50-40-30-20-10
Abmats
*Follow each round with a 1 minute plank.