Wednesday, June 13th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square with Coach Danny, Wednesday 5-6pm and Fridays 4-5pm (Session 7/8, pre-registration required, single class drop ins are welcome!) Contact Noal@crossfitdefined.com for more information.

“Mobility” @ Lincoln Square with Coach Cara, 6:00-6:30pm. June Focus: Fix your front rack and shoulders. Poor flexibility in the front rack is one of the top complaints from athletes. Don’t let the desk life limit your lifts.


Announcements & Upcoming Events

Row Raiser 2018 – Saturday, July 14th from 9a to 12p at Defined Lakeview. Charity rowing event for the Special Olympics. 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, June 16th from 11am-Noon at Lakeview.  Register Here!

Next Lakeview Onramp: 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, June 17th (Limited space, 10 seats, register soon!)


Week’s Preview: Week 2/4
Friday: Strict Pressing

A. 
Bulgarian Split Squat with barbell and pace
-Build to a heavy working weight X 5 each leg
-Pace: 2.1.x.1
-Take 10 minutes, 4-6 sets building in weight
-Scale to a DB/KB in each hand if needed to gain confidence and experience before working with a barbell.

B.
3 Rounds: Every 3 minutes perform the following;
Bulgarian Split Squat @ WW X 5 each side
*Follow each set with 1 minute X Renegade Row with Single DB
Rest remaining time of each round

C. 
Tabata X 8 Rounds @ each station
Station 1: Russian Kb Swing 70/55lbs
Station 2: Hollow Body Flutter Kicks
Station 3: Sumo Deadlift HighPull 70/55lbs

Working OUT V volunteer demo on point!

Wednesday, December 20th, 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 3/4!  For programming details, click here!

A.
Back Squat or Overhead Squat: Athlete’s Choice!
-Find heavy 3 for the day with pause
-Pause for 3 seconds at the bottom of each rep
-Build to a moderate/heavy set over 15 minutes

B.
4 Minute Amrap
Barbell Front Rack Step-ups X Max effort
-Option #2: Using a kb in Goblet position
-stepping up to a 20/16” height
-Set height so top leg is 90 degrees at knee and hip
-using no more than 40% of C&J or 55% of Pushpress

Rest 2 minutes

4 Minute Amrap
Russian KB Swing X 10 reps 70/55lbs
Pushups X 10 reps
Kip Swing or Kipping pullup X 10 reps
-Option #2: Sub kip swing with active hold x 30 seconds

Rest 2 minutes

4 Minute Amrap
Rollouts X 10 reps
Russian Twist X 20 reps
Hollow Body Flutter Kicks X 30 reps per side

*Recording heavy 3 from Part A

Lift-mas 2017, #winning

Friday, March 18th, 2016 CrossFit Open 16.4!

Attention Lakeview Athletes: Our showers will be back in working order by Friday afternoon. We are fixing the situation as fast as we can.  If you use our showers please make the necessary adjustments.  Thankyou for your patience. #CFDTEAM

“CFD Gives Back”  – Fundraiser workout for Urban Initiative Save the date! April 9th! Start building your teams of 6 for this never before seen team challenge!

“Recovery Yoga” with Coach Rachel: Lincoln Square, 10-11am this Sunday! Great class to do after “Def Con” or before the CrossFit Open Training from 11-1pm!

Stretch of the week: Improve your pressing in bench, push ups, overhead and dips! Test/Retest your overhead position. Spend 1 minute per side, total 2 minutes!

Suggested Warmup for competitors doing the Open WOD:
8 Minute Quality Amrap
Row for Calories X 10 reps
(aim for the least amount of pulls as possible)
Heavy Wallballs X 10
(heavier than what will be used in Open wod)
Deathmarch X 20 ft
(stay light and focus on deep stretches)
Handstand Pushup Shoulder Shrugs X 10

A.
Performance:
Every minute on the minute: 6 Rounds (18 Minutes)
1. Deadlift or Sumo Deadlift with pace X 5 (pace: 1320)
(building in weight each round)
2. Single Arm waiters Walk with KB X 40 seconds
3. Hollow Body Flutter Kicks X 30 seconds

Competition:
Every Other Minute on the Minute: (10 Minutes)
Odd Minutes: Deadlift 5-5-5-3-3
(The goal is to exceed weight used in WOD by last set by no more than 35%)
Even Minutes: Handstand Pushups X 3-6 unbroken reps
(working on efficiency and technique)

 B.
Performance:
13 Minute Amrap
55 X Deadlift or Sumo Deadlift 135/95lbs
(DL weight should be no more than 35% of 1rm)
55 X Wallballs 20/10lbs (men= 10 ft target, women= 9 ft target)
55 X Row for calories
55 X Hand release Pushups

Competition:
**Competition athletes will be counting for each other. Between you and your partner, decide who will go first. Once the first athlete has finished. Rest 5 minutes and repeat!
“CrossFit Open WOD 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 X Deadlifts 225/155lbs
55  X Wallballs 20/14lbs (men= 10 ft target, women= 9 ft target)
55 X  Row for calories
55 X  Handstand Push-ups

Scaled, Teens and Masters Divisions, Click Here!

WOD Notes:
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up

 

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Monday, August 31st, 2015

Week 3/4.

A.
Performance:
Front Squat: Heavy 3
-10 Sets X 90 seconds
-Add 5-10lbs each week building from week 1.
-Make your last and final set your plus set.
*Be consistent with your increases each week!

Competition:
Front Squat with pace: Heavy Double
-Pace: 3 seconds down + 2 second isometric hold at bottom
-10 Sets X 90 seconds
*Attempt to beat your last weeks Heavy double by your last set!

B.
Performance:
3 Rounds: 40 ON/ 20 OFF at each station
Forward/Back Front Rack KB Lunge
-Wide Grip Strict Pullups
-Strict shoulder press with KB (same weight as station 1)
-Hollow body flutter kicks
-Plank X 1 minute
-Rest X 1 minute

Competition:
3 Rounds: 40 ON/ 20 OFF at each station
-Barbell Front Rack Step ups 20″ 95/65lbs
(Add 5-10lbs to weight used on week 1)
-Legless Rope Climbs
-Strict shoulder press  (same weight as station 1)
-Med ball Flutter kicks
-Plank Saw with medball X 1 minute
-Rest X 1 minute

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