Tuesday, March 24th, 2015

Whole 30 Challenge: Day 30! Last Day!  Hang in there!

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

Lakeview: “Mobility” with Coach Cara, 7-8pm. PowerLifting Prep/Recovery- Adressing the anterior chain & improving grip, Quads, Ankle & Front Shoulders. Get an optimal position for Bench, Deadlift & Squat.

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 to your daily mobility!
Thoracic/Midback Opener Video demo! : Open up your upper back, pecs and shoulders with a foam roller and a barbell or KB! 2-3 Min

Performance: Pick 1 of the 2 complexes listed below and stick with it for this current 4 week focus. Only choose the Snatch option if you have the mobility to catch a full Squat Snatch without sacrificing position or form.
Hang Clean Pull + Hang Clean + Power Jerk: (2+2+2)
Hang Snatch Pull + Hang Snatch + Snatch Balance: (2+2+2)
-1 set every 90 seconds X 6 Sets
-All Percentages are based on last week’s heaviest set
60%X1, 70%X1, 80%X1, 90%X1, 100%x2

Halting Snatch Deadlift (2 second pause above knee) + Hang Snatch Pull + Hang Power Snatch: (1+3+1)
-Start at 60% of 1rm Snatch, building in weight every round
-1 set every 90 seconds X 6 Sets

Glute Activation Week #2
-Single Leg RDL with double KB/DB X 6 each leg
-Kneeling Birddog X 6 each side with 5 second isometric holds at the top
-Lying Abductions X 6 with 5 second isometric holds at the top

For time:
75 Wallballs 20/14lbs
50 American KB Swings 55/35lbs
25 Burpees
*10 minute cap
*Compare times to last attempt on 8.20.14

For time: 20 minute cap
Row 500/375  Meters
Shoulder to Overhead 135/95lbs X 25
Rest 3 Minutes
Row 500/375 Meters
Box Jump Overs 24/20″ X 25
Rest 3 Minutes
Row 500/375 Meters
Burpees to 6″ target above reach X 25

Diane Fu & Lester Ho workshop @ Lincoln Square

Diane Fu & Lester Ho workshop @ Lincoln Square

Friday, January 9th, 2015

Special Order CrossFit Defined Zip up Hoodies!   Click Here! Ordering Deadline: This Saturday, Jan. 10th, @ noon!  10 colors to choose from. Unisex sizing.  There will be samples of all sizes available to try on by Wednesday in both facilities!


Option #1:
Sumo Deadlift: 5 Sets of 10
-1 set every 3 minutes
*Follow each set with Russian Plate twists 15/10lbs X 30 seconds

Option #2:
Sumo Deadlift: Build up to 80% in 7 sets (7-5-3-3-2-2-1)
Drop Set X 1
65%X 30 seconds X1

Option #1:
20 Minute Amrap: Teams of 2
Station 1: Row 250 Meters
Station 2: Amrap of the following;
OH Walking Lunge with plate 45/25lbs X 30 ft
Sumo Deadlift Highpull with KB  70/55lbs X 20
Burpees to plate 45/25lbs X 10
*Recording total rounds and reps completed as a team.

Option #2:
4 Rounds: 3 Minutes ON/ 2 Minutes OFF
Row 250 meters
Conventional DL 225/155lbs X 10
*Fill rest of time with Burpees to 6″ target
Rest 2 Minutes
*Recording total burpees completed over 4 rounds.

Teddy B. representing CFD in Bologna. Hoozah!

Teddy B. representing CFD in Bologna. Hoozah!