Friday, November 29th, 2018 Testing week at Defined!

 

Superhero stance or just reading the whiteboard? 🙂

Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test 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 gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Monday our 2nd week of testing will begin!

A.
Sumo Deadlift or Conventional Deadlift: Athlete’s Choice!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes or 20 minutes building to a heavy 3 or 1 for the day!

*If you have been put on risers in the past, please use them for today’s heavy effort!

Some notes: The Sumo Deadlift will allow you to lift heavier weights but also is a more technical lift than Conventional Deadlift and will take some time getting used to. If you have limited hamstring mobility and/or lower back issues, choosing the SDL will help shorten the lifting distance and keep undue strain off the lower lumber.  Trying both in your training is essential. Ask yourself; which movement feels more athletic?

B. 
Tabata: 20 seconds On/ 10 seconds OFF X 8 Rounds @ each station
Russian KB Swings
-Choose a heavy weight that allows you to go unbroken every round
Double Unders or Fast Singles
Abmats


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, December 1st, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! 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, August 10th, 2018 Testing Week at CFD!

Announcements & Upcoming Events

Thighs (& Pies) – Ladies event coming up on Aug 10th @ 8p. This is open to both current and prospective members as well as friends and family of our members. 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! This Saturday, August 11th 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.

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! 

Gym Guide for Success (& Safety) – New article posted here.


Second “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 gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Next Cycle starts on Monday August 20th!

A.
Sumo Deadlift or Conventional Deadlift: Athlete’s Choice!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes or 20 minutes building to a heavy 3 or 1 for the day!

*If you have been put on risers in the past, please use them for today’s heavy effort!

B.
3 Rounds for time; (15 minute cap)
Row 500/400 Meters AFAP!
Rest 3 minutes
*Recording fastest round overall!

Coach Cara, Ben and Sarah killing the Beach WOD! Look for our next one on August 25th!

Monday, April 30th, 2018

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square, 6-7pm  Ages 5-11 years old. Pre-registration required. (Week 4/6) Kids can attend Mondays only, Saturdays only or both. Please reach out to Coach Cara@crossfitdefined.com if you want to late join our current session or have interest in our next session!


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


New Cycle starts today: Week 1/4
Week’s Preview:
Tuesday: Floor Press + Pullups + Run/T2B WOD
Wednesday: OHS or BS with pace
Friday: Long WOD, “Wanderlust Metcon”

A. 
Power Clean + Front Squat + Jerk: (1+2+1)
-Build to a heavy for the day
-Take 15 minutes

B. 
3 Rounds; not for time
Split Squat with Double KB X 10 each side
-Stagger or inline stance
Plank or weighted plank X 1 minute
Rest as needed

C. 
For time: (8 minute Cap)
21-15-9
Conventional Deadlift
Bar over burpee

*Use your heavy set from Part A.
-Barbell weight should not exceed 55% of Conventional DL

 

 

 

Friday, April 20th, 2018 Testing Week!


Announcements & Upcoming Events

CrossFit Teens (Ages 12 – 17) – Starting this Friday, April 20th @ 4p. Details and registration here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, April 21st 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.

A.
Sumo Deadlift or Conventional Deadlift: Athlete’s Choice!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes or 20 minutes building to a heavy 5, 3 or 1 for the day!

*If you have been put on risers in the past, please use them for today’s heavy effort!

Optional Sub Station: Side Plank Windmills X 10 each side

B. 
“Jackie”
For time: (12 minute cap)
1000 Meter Row
50 X Thrusters 45/35lbs
30 X Pullups

Friday, March 23rd, 2018 Week 5: CrossFit Open 18.5 #Definedintramurals


Announcements & Upcoming Events

Cycle 3 Programming Details

CrossFit Kids @ Lincoln Square, 6-7pm  Ages 5-10 years old. Our next 6 week session starts Saturday April 7th and will include a Monday and/or Saturday class option. Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, March 24th 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 and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, April 8th
Lincoln Square: Next onramp starting Monday, April 9th


A note about the CrossFit Open 18.5: 

We will be performing 18.5 workout on Friday in class.

If you are registered for the Official CrossFit Open you will need to find a registered judge in order to verify and complete your workout.  We will only be providing judges on Sunday at our 18.5 Intramural Throw down!  This week it will be hosted at CFD Lincoln Square.

Doors open at 11am on Sunday with the first heat starting at 11:30am! All are welcome to attend and cheer for your fellow athletes and friends! Good Luck and dont forget to use that HASHTAG: #DEFINEDINTRAMURALS to get that last point for your team! #Hoozah!

**Lincoln Square will be hosting a BBQ to follow our last Throwdown. Bring your own food and drink to share!  Grills will be a burnin’!

A. 
G.P.P.: 3 Rounds: 60 ON/20 OFF

  1. 1/2 Kneeling Bottoms Up KB Press
  2. Single Leg RDL Reach
  3. Cossack Squats 

B.
Wendler Week 1 Deadlift: Take 12 minutes
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by simply taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5Ă—40%, 5Ă—50%, 5Ă—60%
Work Sets: 5Ă—65%, 5Ă—75%, 5+x85% (plus set)

*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

C. 
“CrossFit Open 18.5”
7 Minute Amrap
3,3 6,6, 9,9 12,12 etc…
Thrusters 100/65lbs
Chest to Bar Pullups

Scaled Version:
7 Minute Amrap
3,3 6,6 9,9 12,12 etc…
Thrusters 65/45lbs
Jumping Chin over the bar pullups
(Standard: The top of the athlete’s head must be a minimum of 6″ away from pullup bar)

Standards and Scaling for 18.5

Friday, March 16th, 2018 Week 4: CrossFit Open 18.4! #Definedintramurals


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, March 24th 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 and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, April 8th
Lincoln Square: Next onramp starting Monday, April 9th


Deload/Transition Week. Next Cycle starting March 19th.

A note about the CrossFit Open 18.4:

Our Intramural Throw-down for 18.4 will take place at Lincoln Square.  First heat starts at 11:30am!  All are welcome!  Team Pink, Gold, Green, Orange, Blue and Yellow Unite! 

Due to the space requirements and high volume of Deadlifts in this workout, we will not be performing 18.4 as RX in class. However, we will substitute a more suitable version for group class programming!  If you want to complete 18.4 Rx or scaled, please join us on Sunday for our 4th week Intramural Throw-down at CFD Lincoln Square! 

A. 
E.M.O.T.M.: 8 Rounds @ each station (16 minutes total)
Odd: Conventional Deadlift X 5
Even: Landmine Oblique Twists X 30-40 seconds

B.
For time: “Diane” (10 minute cap)
21-15-9
Conventional Deadlifts
Handstand Pushups
-scale to Hand Release Pushups if needed

In remaining time, complete the following;
21-15-9
Single Arm KB Thruster 55/35lbs
Bar over Burpees

*Barbell weight should be no more than 55% of 1rm Conventional Deadlift

Rx Barbell: 225/155lbs
Scaled CF Open Rx: 135/95lbs

 

 

Tuesday, February 13th, 2018

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Alex, 6-6:30pm. February Focus: Hips & Pelvis. Hips holding you back? Come learn the path to a better squat and fix your hips, lower back, and stability.


Announcements & Upcoming Events

2018 Intramural CrossFit Open. Register for now for CFDs first Intramural In-House CrossFit Open. Each gym will have 3 teams randomly put together. Uniforms for each team, multiple divisions, scoring based on 7 different factors across Rx, Scaled, Male, Female and Age Group categories. Details and sign up here.

CrossFit Open Skill Session – Thursday, February 15th. This is open to anyone who would like to improve or work on their Handstands & Muscle Ups (bar & ring). No prerequisites necessary. Registration & details here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 3rd 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 and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, Feb. 18th
Lincoln Square: Next onramp starting Monday, Feb. 19th


The new cycle starts today. Week 1/4
Week’s Preview-
Wednesday: Back Squats + Team Cindy
Friday: Open WOD
A. 
Clean or Hang Clean/ Snatch or Hang Snatch: Athlete’s Choice!
-Take 10 minutes building to a heavy single
-If you know your 1rm C&J or Snatch, build to 80%
B.
E.M.O.T.M.: X 5 Rounds
Min 1: 80% X 1
Min 2: 80% + X 1
Min 3: 80% ++ X 1
Min 4: 80% + X 1
Min 5: 80% ++ X 1
C. 
3 Minute Amrap/ 3 Minute Rest X 3 Rounds
3 Minute Amrap
21 X Deadlifts
21 X Bar over burpees
*Finish rest of time with max reps Calorie Row
3 Minute Rest
3 Minute Amrap
15 X Deadlifts
15 X Bar over burpees
*Finish rest of time with max reps Calorie Row
3 Minute Rest
3 Minute Amrap
9 X Deadlifts
9 X Bar over burpees
*Finish rest of time with max reps Calorie Row
*Recording total calories rowed over 3 rounds!
**Barbell weight should not exceed 55% of 1rm Conventional Deadlift!