Wednesday, November 28th, 2018 Testing week begins at Defined!

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!
Test Week  Preview-
Friday: Sumo or Conventional Deadlift

A.
Clean & Jerk: 1rm Test!
-Power or full squat clean are both options today
-Take 20 minutes building to a heavy for the day
-You have a max of 3 attempts at any heavy lift attempt!
*If you find your heavy set with time left on the clock, reduce 15-30lbs for drop sets until time runs out!

B.
Benchmark CrossFit Girl WOD: “Jackie”
For time: (12 minute cap)
1000 Meter Row
50 X Thrusters 45/35lbs
30 X Pull-Ups


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.

Monday, August 6th, 2018 Testing Week begins 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! 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!
Test Week Preview-
Tuesday: C&J 1rm test + “Turbo”
Wednesday: Back Squat 3/1rm test + Rowing
Friday: DL or SDL 3/1rm test

A. 
2 Rounds: 1 minute ON/ 15 seconds OFF
Turkish Getup X 1 each side
Table Top Stretch: Reps + Hold
Seated Scapular Wall Slides

B.
Bench Press
-Take 15 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 7-5-3-3-2-2-1-1-1-1
-Perform 1 set every 90 seconds X 10 Rounds
*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility:
Floor Press: Using the same intervals and rep scheme as the bench press

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

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, December 29th, 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. 
4 Rounds: Perform every 3 minutes;
Bulgarian Split Squat X 8 each leg
-Goblet or side loaded
*Pair with Wall Climb to Handstand Hold X 1 minute
Rest remaining time of each round

B. 
3 Rounds: Perform every 3 minutes;
Deathmarch X 25 steps
-using double dbs or kbs
*Pair with Side Plank Twists X 1 minute
Rest remaining time of each round
C. 
For time: “Single Arm Jackie” (12 minute Cap)
Row X 1,000 meters
Single Arm Thrusters X 50 reps 55/35lbs
Pullups X 30 reps

Life Lifting madness at Lincoln Square, Tuesday nights!

Friday, April 14th, 2017 Testing Week!


UPDATES & UPCOMING EVENTS

First “Testing Phase” of 2017!  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 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 gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd 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 beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Sumo Deadlift or 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 and/or BW Glute Bridges X 10 with 2 second holds at the top

*Last tested on 11/16/16

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

*Last tested on 11.11.16

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

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: Glutes, hips, lower back and increasing hip external rotation with a band distracted elevated Pigeon!

Watch Video! 

**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!**

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Friday, November 11th, 2016

Week 4/4. The next 2 weeks will be our 3rd testing phase of the year, with 1 more cycle to follow before the end of the 2016!

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. No experience needed. Tell a friend, bring a friend, support someone new! Sunday, November 20th. Choose a location and register! Lakeview Signup Lincoln Square Signup

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner session!
Lakeview: Starting Tuesday, Dec. 6th
Lincoln Square: Starting Monday, Dec. 5th.

A.
Performance:
Wendler Week 1 (repeat) Deadlift, Cycle 2: Take 12 minutes
When working with a Wendler progression you 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: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 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.

*Usually on a Wendler Progression, week 4 is a deload week.  Instead we will be repeating Week 1 percentages to compare the max reps set!

Competition:
Hang Power Clean and Jerk: (3+1)
-Take 12 minutes to build to 80%+ of 1rm C&J
-Add 5-10lbs to your working % if you completed this last week!

B.
Performance:
Hip/Glute Mobility/Stability Circuit: 3 Rounds; not for time
1. Bulgarian Split squats X 8 per leg
Load with Double Front Rack or Farmers carry
2. Lateral Double leg Hurdle Hop X 30 seconds
3. Side Plank Moving Star Fish X 10 per side
Rest as needed between stations and rounds

Competition:
3 Rounds; not for time
1. Hang Power Clean + Jerk (3+1) @ 80%+ working weight
-add 5-10lbs to last week’s working percentage
2. Romanian Deadlift X 5 with pace (2.1.2.1)
-using same weight used for the HPC and jerk combo
3. Weighted Pistols X 10 each side
Rest as needed between stations and rounds

C.
Performance/Competition:
“Jackie”
For time: (12 minute cap)
1000 Meter Row
50 Thrusters 45/35lbs
30 Pullups
**Compare scores to last attempt on 7.29.16**

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Friday, July 29th, 2016 Testing week 1/2!

Sunday Specialty Class Reminder: Want to improve your squat or pistol?  Or do you want a better, full(er) “Posterior”?  Come improve them all in Posterior Power Hour w/ Coach Alex where we engage and strengthen those backside muscles for a stronger, better, more powerful you. This Sunday at CFD Lakeview starting at 9am!

Testing week: 1/2. Next cycle starts on August 8th.

**Seems like perfect timing with our 2nd testing phase of the year immediately following the ultimate test of fitness; The 2016 CrossFit Games!  Power and Olympic Lifts, bodyweight challenges, Hero and Girl WODS, to just name a few.  Use these next 2 weeks to either establish new numbers or check in with your last testing week results from April 2016. Each strength test or workout will be a great way to check in with your current conditioning  and strength!  Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined. Additionally, our next cycle will be based off many numbers established in these coming week!***

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, August 25th
Lincoln Square: Monday, August 1st

A.
Performance/Competition: (20 minutes)
Clean and Jerk: Find heavy 1+1 for the day!
(Scale to: Power Clean and Jerk or Hang Power Clean and Jerk for anyone with mobility limitations and/or if you are new to the movement)

*If you get to your max C&J and still have time on the clock, ditch the jerk and keep on cleaning!
Optional Sub Stations: Standing Band Abductions X 20 each side or Side Plank  Hip Abductions X 10 each side

B.
Performance/Competition:
“Jackie”
For time: (12 minute cap)
1000 Meter Row
50 Thrusters 45/35lbs
30 Pullups
**Compare scores to last attempt on 3.14.16**

LV athlete Brian with his future CF Games Champ! @ the CFD GIves Back Fundraiser

LV athlete Brian with his future CF Games Champ!
@ the CFD GIves Back Fundraiser