Friday, December 14th, 2018

New Cycle starts this week!
Week 1/4

A.
Hang Power Clean: Triple!
-Find heavy 3 for the day
-Take 15 minutes

B. 
5 Rounds for time: (12 minute cap)
Bear Complex X 5-4-3-2-1 reps
Abmats X 50-40-30-20-10
-Using approx. 50-60% of heavy from Part A.

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.
 

Friday, December 15th, 2017


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This Sunday, 12/17, 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, January 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register 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: Starting Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A.
Back Squat or Overhead Squat: Athlete’s Choice!
-8 Sets X 2 Minutes building in weight each round
-Heavy 3 with a 2 second pause in bottom position of each rep
*Recording heavy 3 from the day!

B.
5 Rounds for time: (12 minute cap)
Bear Complex X 5-4-3-2-1 cycles 115/75lbs
Abmats X 50-40-30-20-10

*Barbell weight: Should not exceed 40% of C&J
-Choose a weight you can complete each round of the Bear complex without dropping the barbell

CFD Barbell Power lifting team in action!

Friday, December 8th, 2017


Announcements & Upcoming Events

Skills training with Coach Alberto: This Saturday, starting at 12:30pm at CFD Lakeview. Join Coach Alberto to gain some tips and tricks to learn or master some of CrossFit’s important skills like Double unders, rowing technique, handstands and muscleups!

Boozy Bingo Charity for Puerto Rico – This Saturday night, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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: Starting Tuesday, 12/5, last onramp of the year. (still time to join)
Lincoln Square: Starting Monday, 12/4, last onramp of the year. (still time to join)


New Cycle Starts this week!  For details on this cycle’s programming focus, click here!

A.
Speed + Position Drill: A great drill to emphasize the importance of driving your body under the bar using your arms!

Tall Jerks X 3 reps
-Perform in order: 1st position, 2nd position, 1st position
-Positions:
1st position is from a static hold with barbell at forehead height
2nd position is from a static hold with barbell at forehead height and weight on balls of feet
-5 sets, every 90 seconds
-Using any empty barbell building to no more than 40% of C&J

B.
Bear Complex: Find your heavy 1rm cycle
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
-Take 15 minutes building to a heavy for the day

C.
For time: (10 minute cap)
75 X Wallballs 20/14lbs
50 X Russian KB Swings 70/55lbs
25 X Burpees to plate 45lbs

*Last time we performed this wod was on 12.2.16

 

Life Lifting, 8pm Tuesday nights with Coach David at Lincoln Square. A class focused on awkward objects and Strongman style programming.

Friday, October 13th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here. Next cycle starts on 10/23!

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Details and registration here!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  (sold out event) All friends and family of CFD are welcome!  Spectators encouraged!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, October 14th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
G.P.P.: 3 Rounds; 1 Minute ON/ 30 seconds OFF
Half Kneeling Inline Pallof Press X 30 seconds each side
Modified Landmine Press X 30 seconds each side
Skater Jumps X 1 minute

B.
“Running Bear”
4 Rounds: 4 Minutes ON/ 2 Minutes OFF
Run 400 meters or Row 500 meters
*Finish remaining time of each round with max reps Cycles of “The Bear Complex” 115/75lbs
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
Rest 2 minutes
*Recording total cycles completed over  4 rounds

Barbell weight should not exceed 40% of 1RM C&J

C.
Bonus: “The Grind”, (to be completed after class)

3 Rounds; not for time
Single arm DB Bench Press X 8-10 reps each side
Bent over BB Row X 10-12 reps
Hanging Leg Raise X max reps
Rest as needed after each set

*Repeat from week 2 on this cycle.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Coach Igor. Just do it.

Wednesday, July 22nd 2015

Week 3/4

Lincoln Square: “Mobility” with Coach Cara, 7-8pm. Cancelled!  Sorry Team, Coach Cara is out of town dancing with “The Seldoms” Next week we will be back in business!
​​

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: In order to get below parallel we need sufficient internal rotation of the hip. Without it we limit our squat range, limit our receiving position in Olympic Lifting and ultimately put the weight of the lift in our backs and not our legs. Fix your squat!

**Check out our latest 5 Star Review on Yelp from one of our dedicated CFD Lakeview members!  Brandt is a huge asset to our community as well as a strong committed athlete and supporter of CrossFit Defined. Thankyou Brandt for your nice words and acknowledgement!  #Hoozah!

A.
Performance:
G.P.P.: 3 Rounds, not for time
-Flexed Arm Hang X 30-40 seconds
Hollow body Crunch X 10 + Superman Extension X 10
-Barbell Bear Complex X 2 Cycles

Competition:
G.P.P.: 3 Rounds, not for time
-Handstand Negatives X 5 with a 5 second descent
(using 4-8″ in plates for deficit)
-Rope Climb X 2-3 or Legless Rope Climb X 1-2
Hollow Body Rock X 10 + Superman Rock X 10

B.
Performance:
3 Rounds: 3 Minutes @ each station (27 Minutes total)
1. Turkish Getup X 3 each side
-Using KB or DB
2. Bear Complex X 3 Cycles + 3 Bar over burpees
-Add weight each round
3. Run 400 Meters
-Rest remaining time of round

Competition:
3 Rounds: 3 Minutes @ each station (27 Minutes total)
1. Explosive Turkish Getup Complex X 1 cycle each side, alternating
(Complex = Explosive single arm floor press + TG + Single Arm Hang Snatch + 3 Pushpress)
2. Strength Amrap:
Strict Pullups (any style grip) X 5-7
Kipping Ring Dips X max unbroken set
Ab Wheel Rollouts X 10
3. Run 400 Meters
-Rest remaining time of round

CFD Lakeview Graduating Onramp.  If you see someone new, say hello, show them around!  #Hoozah!

CFD Lakeview Graduating Onramp. If you see someone new, say hello, show them around! #Hoozah!

Wednesday, May 27th, 2015

Saturday, May 30th Montrose Beach WOD @ 9:30a – ALL DETAILS (including possible rainout plan) 

This week is a “Transition Week” leading up to our next cycle. Next Monday, June 1st, marks the beginning of our next 4 week focus. With our 5th Annual “Murph” Event coming up on June 11th, alot of the focus in this next cycle will be preparing for this Hero Workout.  More details to come next week!

5th Annual “Murph” Event: Saturday, July 11th. Mark the date on your calendar and please join us for this very special Workout memorializing all of our fallen soldiers and anyone in your life that has served our country to protect your freedom!  More info on heats, scaled versions of the workout and registration coming soon!

Lincoln Square: “Mobility” with Coach Cara, 7-8pm. Focusing on Full Body Recovery- The best athletes know how to recover fast so they’re ready for the next day. Using a Mobility Ball, Barbell & Foam Roller to restore the Quads, Forearms, Pecs, Shoulders, Hamstrings and Back. Come in to learn some new warmup and recovery techniques to do before and after your workouts.

A. Mobility X 5 Minutes
Couch Stretch + Banded Hamstring Floss

B. Performance: “Running Bear”
4 Rounds: 4 Minutes ON/ 2 Minutes OFF
Run/Row 400 Meters
*Finish remaining time of each round with max reps Cycles of “The Bear Complex” 115/75lbs
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
Rest 2 minutes
*Recording total cycles completed over  4 rounds

Competition: “Running Gorilla”
4 Rounds: 4 Minutes ON/ 2 Minutes OFF
Run/Row 400 Meters
*Finish remaining time of each round with max reps Cycles of “The Gorilla Complex” 115/75lbs
-Power Snatch
-Overhead Squat
-BTN Sn. Grip Power Jerk
-Overhead Squat
-BTN Sn. Grip Power Jerk
Rest 2 minutes
*Recording total cycles completed over 4 rounds

C. Performance:
Tabata X 8 Rounds: 20 ON/ 10 OFF
Russian Med Ball Twists 14/10lbs

Competition:
Tabata X 8 Rounds: 20 ON/ 10 OFF
Walking V-Ups

Rainbow over our Endurance class last night!

Rainbow over our Endurance class last night!

Friday, December 19th, 2014

A. G.P.P.: 3 Rounds, not for time
Wall Climbs X 3-5
American KB Swings 70/55lbs X 10-15
Bear Cycle 45/35lbs X 3-5 cycles
Rest as needed

B.
5 minute Amrap
Power Cleans 115/75lbs x 5
Box Jump overs 20″ x 5

Rest 5 minutes

5 minute Amrap
Thruster 95/65lbs x 10
Bar over burpees X 10

Rest 5 minutes

5 minute Amrap
Power Snatch 75/55lbs x 15
Toes to bar x 15

Rest 5 minutes

5 minute Amrap
Double unders X 20
Abmats X 20

*Compare scores to last attempt on 2.14.14

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