Friday, November 2nd, 2018

Announcements & Upcoming Events

Yoga Recovery Class – This Sunday, 11am with Yoga teacher and Defined athlete, Stephanie V.  Bring your own mat if you have one. Non-member drop in only $10. All are welcome!
Women’s Health and Hormone Nutritional Workshop: Sunday, Nov. 18th  More details and registration 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. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, November 3rd, from 11am-Noon Register Here! 

Next Defined On-Ramp – Sunday, November 11th – 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/limitations, tour the facility and answer any questions you may have about our program. Click here! 

“Goosebumps” – new article, click here to read more.


New Cycle starts this week!
Week’s Preview: Week 1/4

A.
6 Round Circuit:  (21 minutes)
Every 3.5 minutes; perform the following for quality-

1. Bulgarian Split Squat with DBs X 8 per leg
-1st 3 rounds are warmup sets
-2nd 3 Rounds are working sets
2. Pullup Negatives X 6-10 reps
-3-5 sec. negative for each rep
3. Side Plank with optional Leg abduction X 30 seconds each side
Rest remaining time of each round!
B.
3 rounds: 3 minutes on/ 1 minute off
Amrap 1:
Russian KB Swings X 5 reps, 70/55lbs
Box Jumps X 10 reps, 24/20″
Amrap 2:
Heavy Wallballs x 5 reps
-AHAP unbroken
Weighted OH plate Crunch X 10 reps, 25/15lbs
Amrap 3:
Accumulate as much time in a plank as possible!

Coach Kay showing that rower who is boss!

Friday, August 31st, 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 2/4

A.
Athlete’s Choice: Choose the Sotts press if you are working on your OHS complex today or the Split Jerk press if you are working on the FS complex.

Sotts Press
-Take 5 sets, every 90 seconds
-Building in sets of 3s

OR

Split Jerk Press
-Take 5 sets, every 90 seconds
-Building in sets of 3s

B1.
Athlete’s Choice: Choose a complex you want to focus on for the next 4 weeks. The % and load will change but the movements will stay the same!

Front Squat + Split Jerk: (1+1)
-Build to 75% of C&J
-Take 10 minutes

OR

Overhead Squat + Snatch Balance: (1+1)
-Build to 75% of Snatch
-Take 10 minutes

B2.
Working Sets X 3
75% X (1+2)
-Perform 1 set every 90 seconds
C.
10 minute Strength Amrap
Pushpress X 5 reps
Bent Over row X 7 reps
Pushups X 9 reps
Box Jumps X 11 reps 24/20″

*Barbell weight should be approx. 40% of C&J or 55% of Snatch/Pushpress

Wednesday, May 2nd, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 5-6pm  Ages 12-17 years old. Pre-registration required. (Session 4/8)  Please reach out to Coach Noal@crossfitdefined.com if you want to late join our current session or have interest in our next session!

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


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, May 12th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, April 30th (late registration open till Wednesday, 7pm)


New Cycle: Week 1/4
Week’s Preview:
Friday: Long WOD: “Wanderlust Metcon” + Mobility

A. Thoracic Rotation Mobility! X 5 minutes

(Side Archer + Quadruped Reach through)

B. 
Overhead Squat or Back Squat with pace: (3.3.1.1)
-Find heavy 3 for the day
-Pick a squat variation you want to work on and stick with it for the 4 week progression!
-Take 8 sets, every 2 minutes, building in weight each round

*Follow each set with Box Support Holds X 20-30 seconds

6 Benefits to Pause Squats!  The WHY!

C. 
12 Minute Amrap
3,3, 6,6, 9,9, 12,12, etc…
Kipping Handstand Pushups or Pushups
Hang Power Cleans 95/65lbs
Box jumps 24/20″

*Barbell weight should not exceed 35% of C&J

Friday, April 27th, 2018 Testing Week!

Today’s Specialty Classes

“CrossFit Teens” @ Lincoln Square, 4-5pm  Ages 12-17 years old. Pre-registration required. (Week 2/4)  Please reach out to Coach Noal@crossfitdefined.com if you want to late join our current session or have interest in our next session!


Announcements & Upcoming Events

CFD Apparel Flash Sale: We are doing a quick 5 day pre-order on our sweatshirts, zip-ups, and sweatpants. The orders will closes today @ 5p so we can ship everything to the printer and get it back in 7 – 10 days. Order now. Order here. And don’t forget to get your significant other (or your parents) something.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, May 12th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


First “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

Next Cycle starts on Monday April 30th!

A. 
G.P.P.: 3 Rounds; 1 minute on/ 15 seconds off
Wall Climb to Hollow Handstand Hold
Single Leg KB Swap X 30 seconds each side
Rotational Ball Slams, alternating

B.
“Fight Gone Bad E.P.”
Three rounds of: 1 Minute of max reps @ each station, 2 minute rest
Wall-balls, 20/14lbs
Sumo Deadlift high-pulls, 75/55lbs
Box Jumps, 20″
Push-presses, 75/55lbs
Row for calories
Rest X 2 minutes

start em young!

 

 

Wednesday, December 27th, 2017

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Full body recovery. Best of 2017!


Announcements & Upcoming Events

Oly Concepts Weightlifting Seminar – Sunday, Jan 21st from 9a to 4p.  Come spend the day with Danny Camargo going through drills, video technique breakdowns and a hands-on lifting approach with the Clean, Jerk & Snatch. Registration and details 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.

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 4/4. Next cycle starts on January 8th, 2018.

A. 
Bear Complex: Find heavy set X 1 Cycle
-Take 15 minutes, building in weight to heavy set for the day.
Option 1:
Power Clean + Front Squat + Jerk + Back Squat + Jerk
Option 2:
Squat Clean + Split Jerk + Back Squat + Split Jerk

*Compare to heavy set from week 1 on this cycle.

B. 
18 Minute Amrap
Row X 250 meters
Jerk, any style X 10 reps
Front Squat X 10 reps
Box Jump X 20 reps 24/20″

*Barbell weight: Use no more than 40% of your C&J or Front Squat.
Competition Rx: 115/75lbs

 

Liftmas 2017

Friday, September 15th, 2017


UPDATES & UPCOMING EVENTS

We are on a deload/transition week.  Next Cycle starts 9/18/17

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.

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, September 16th 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 Tuesday, September 19th.
Lincoln Square: Starting Monday, September 18th.


TODAY’S WOD

A.
Back Squat or Overhead Squat: 1 + 1 with 10 second iso metric hold
-Every 90 seconds on the 90 X 10 rounds
-Building in weight each round to a heavy for the day
-Suggested Warmup sets: (4 sets)
5 reps + 1 second hold
5 reps + 3 second hold
3 reps + 5 second hold
2 reps + 8 second hold
1 rep + 10 second hold X 6 sets building

B.
3 Rounds; for time: (12 minute cap)
Run 400 meters (row 500 meters)
21 X Deadlift
21 X Box Jump 24/20″
Run 400 meters
15 X Deadlift
15 X Box Jump 24/20″
Run 400 meters
9 X Deadlift
9 X Box Jump 24/20″

Rx Deadlift weight is bodyweight. Scale if needed!

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

3 Rounds: Not for time;
Banded Face Pulls X 20 reps
Bent Over Plate Raise: Y, T, W X 10 reps each position
rest as needed after each set

**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!**

Row Raiser 2017 @ CFD LV

Monday, August 21st, 2017


UPDATES & UPCOMING EVENTS

Managing Your Macros Workshop: This Sunday, August 27th at CFD Lakeview from 11:30am to 1pm with Coach Cara, Kay and Noal.
**Registration for the workshop this Sunday and the 6 week program to follow are separate. Click here for more details on both! 

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.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Week 2/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

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

Lakeview: Starting Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st. (still a few spots left)


TODAY’S WOD

A.
3-Position Power or Squat Clean: (1+1+1)
-Top Down: High-hang/ Hang/ Ground (1+1+1)
-Take 10 minutes, building to 75% of 1rm
-Perform each rep with no rests or pauses in between

B.
4 Rounds: Every minute on the minute X 12 minutes
Min 1: 3-Position Clean @ 75% of 1rm C&J (1+1+1)
Min 2: Handstand Hold X 30-45 seconds
Min 3: Standing PVC Shoulder Flexions X 30-45 seconds

C.
10 Minute Strength Amrap
Pushpress X 5
Bent Over Row X 7
Pushup X 9
Box Jump X 11 24/20″

*Barbell weight should be no heavier than 50% of C&J or 60% of Pushpress

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

Rowing Conditioning
5 Rounds X 40/30 calories
Rest 1  minute

**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!**

Murph 2017