Wednesday, November 16th, 2016 Testing Week!

Testing Week!

We are on our 3rd testing phase of 2016; with our last two testing phases in August and April.  Every 4 months we have a 2 week window where we will be testing many  of our core lifts, Girl/Hero WODS, common CFD workouts, etc…

Use these next 2 weeks to either establish new numbers or check in with your last testing week results.  Each testing element will be a great way to check in with your current conditioning and 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.

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. Cancelled this week.  Will pick back up next week!

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. Options at both locations! Register HERE.

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/Competition:
Sumo Deadlift or Deadlift: 1RM Test. (Athlete’s Choice!)
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes
*Beginners who are less than 3 months new to the program and any athletes that are still working on their positioning in this movement:
-Find Heavy 3 with a pace (2120)
**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 Superman Extensions X 10 with 2 second holds

*Last tested on 8/3/16

B.
Performance/Competition:
3 Rounds for time; (15 cap)
Row 500 Meters AFAP!
Rest 3 minutes
*Recording overall time it takes to complete 3 rounds!

 

A big shoutout to Defined athlete Stephen Jones for taking 5th place in the Rx division of the SouthLoop Games!  If you see him training in the gym give him a big high five for all his hard work!

A big shoutout to Defined athlete Stephen Jones for taking 5th place in the Rx division of the SouthLoop Games! If you see him training in the gym give him a big high five for all his hard work!

Monday, April 4th, 2016

Lincoln Square: Olympic Lifting Class, 6-7pm with Coach Noal. Programming available for beginners through advanced. Please come warmed up and ready to go!

“CFD Gives Back”  – Fundraiser workout for Urban Initiative Save the date! This Saturday, April 9th! Registration for heat times is OPEN!  You do not need a team to register.  We will be building teams for you if you are a “free agent”.  Pick a time slot and we will pair you with others in that same time slot.   Workout Teaser:  1 part “Angie”, 1 part “Fight Gone Bad”, and 1 part Amazing Race! (Reminder: We are closed this Saturday at LV for this event!)

***Our next cycle will start on Monday, 4/18/16.  We will have 3 testing phases this year, with the first of the 3 starting this week.  You will see many elements that we will be testing/establishing for the upcoming training cycles.  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. Each testing week will be a great way to check in with your current fitness 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 CFD. 

A.
Performance/Competition: You choose!
“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following:

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 7 cycles are completed
-Must add weight each round
-Rest the remaining time of each round
-(20 minute clock)
*Recording heaviest Cycle completed!

“Horsepower”
Every 5 Minutes X 4 Rounds; Perform the following:

7 Unbroken Cycles of:
Snatch Grip Deadlift
Hang Snatch
Overhead Squat
Back Squat
Behind the Neck Jerk
-Cannot drop bar until 7 cycles are completed
-Must add weight each round
-Rest the remaining time of each round
-(20 minute clock)
*Recording heaviest Cycle completed!

 B.
Performance/Competition:
3 Rounds; Resting 2 minutes after each round
Row 500 Meters AFAP!
*Recording fastest round out of 3 attempts!

Congrats to all the CFD athletes who competed this weekend at the PowerLifting Meet!  #Hoozah!

Congrats to all the CFD athletes who competed this weekend at the PowerLifting Meet! #Hoozah!

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Tuesday, June 23rd, 2015

Week 4/4 Next week is a taper week before our next cycle starting on Monday, July 6th!

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

Lakeview: “Mobility” with Coach Cara, 7-8pm. ​ Focusing on HAMSTRING & GLUTES. Inability to fire your Posterior Chain negatively affects performance and lower body strength which is a root cause for many injuries and chronic pain. Learn the core stretches to achieve full range of
motion, proper mechanics, and a pain free Squat.

Lakeside Endurance:  Will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. weather permitting. Check in on Facebook for weather related updates. NOTE: If weather looks to be an issue we will make the call by 4:30 p.m. on Facebook. All workouts will be scaled for anyone new to Endurance.

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 it to your daily mobility!
Video Demo: Back to basics with the couch stretch to open your hips and prepare you for squatting, running, lifting and life! 1 minute with hips low to the ground and 1 minute upright, 2 minutes per side, 4 minutes total.

A.
Performance:
E.O.M.O.T.M. X 8 Rounds
Odd Minutes: Halting Power Clean + Hang Power Clean: (1+1) X 3
Pacing: 2 sec. from ground to above knee + 1 second static hold at knee
Even Minutes: 40 ON/ 20 OFF; Side Plank WindMill

Competition:
E.O.M.O.T.M X 8 Rounds
Odd Minutes: Snatch High Pull + Hang Snatch (1+1) X 3
Pacing: 4 seconds from hip to knee + 1 second static hold at knee
Even Minutes: 40 ON/ 20 OFF;  Side Plank WindMill

B.
Performance/Competition: Baseline Test #2
30 ON/ 30 OFF X 4 Rounds
Double Unders or Single Unders X Max reps
*Record total number completed
**Compare your total number to first attempt on Week 1 in this cycle!

C.
Performance/Competition:
Every 4 minutes X 4 Rounds
Row 500/350 Meters AFAP
*Recording Slowest round overall!
**Compare your slowest time to first attempt on Week 1 in this cycle!

Building THE REAL DAD BOD, one father at a time!  #CFDSTRONG

Building THE REAL DAD BOD, one father at a time! #CFDSTRONG

Repost from Monday:

8 REASONS WHY YOU SHOULD JOIN US ON JULY 11TH FOR OUR 5TH ANNUAL “MURPH EVENT”

Murph Day Sign Up – July 11th

Murph Day Shirt Pre-Order Link (Thursday 11a deadline to order)

1. FUN! CrossFit Defined only performs a few workouts a year as a community, so make sure to join us on our 5th year hosting this incredible workout and celebration!

2. HONOR. To honor our soldiers who have given their lives protecting and ensuring our freedom. To honor any friends and family who have served or who are currently serving in the Armed Forces. We will have a “WALL OF WARRIORS” for you to share pictures of anybody you are honoring. The ’MURPH’ is more than just a workout, it is an event that helps push us, humble us, and dedicate a bit of pain and sweat for those who have given so much! We will be honoring CrossFit Defined’s many athletes who are Veterans and Veterans to whom you would like to dedicate your MURPH. Please email a photo or name to cara@crossfitdefined.com to be on our “WALL OF WARRIORS”!

3. SCALING! There will be multiple scaling options for this workout to accommodate all of our member’s different skill and strength levels! This workout does not have to be scary! Choose a scaling option that fits your current strength and conditioning. Partitioning the reps to sets of: 5 Pull-ups, 10 Pushups, and 15 Air Squats per round will be crucial in keeping you moving smoothly! Options for scaling “MURPH”:
• “Rx +” add a 20/16lbs Vest (weighted)
• “Rx” (no changes)
• “Half Murph “
• Sub rowing for running on any of the above
• If injured and still want to participate, we will scale around your issue and keep you in the game!
4. SUPPORT. To support the CFD Community. This will be a great opportunity for you to make new friends, meet members that are in other class times, and compete with your fellow athletes! Fun, friendly competition!

5. CHECKIN! For many of our members that complete this workout annually, it is a great yearly check-in with their performance. This is one of those workouts that even if you improve by 1 minute that is a win! Use it as a baseline! Faster times only mean one thing, you are getting stronger! Did a “Half Murph” last year? Maybe this year you want to give the full version a try!

6. CHALLENGE YOURSELF. This workout provides a great opportunity to get out of your comfort zone. Push your boundaries, challenge yourself. Do something you thought you never could! It’s all about self-achievement!

7. WHY NOT? What’s holding you back? Are you afraid or insecure about your performance? Make this a personal challenge to compete and overcome your inner fears and insecurities! We are all in this together! If this is your first time, don’t worry about the clock, just focus on the finish line!

8. CELEBRATION! Join us POST MURPH for our 2 year Anniversary celebrating the opening of CFD Lincoln Square. POTLUCK! Bring a dish to share; we will have multiple grills, lots of food, drink and games for all! Post Murph BBQ kicks off at 11am!

 

Tuesday, September 9th, 2014

Meat Share Deadline! Get in your orders by Noon.

NEW LOCATION: Endurance will meet Tuesday at the Barry and the Running Path location at 7:00 p.m. weather permitting. Check Facebook for weather related updates. All workouts will be scaled for anyone new to endurance.

Lincoln Square: “Life Lifting” with Coach Kevin, 8-9pm.  All members are welcome!

Lakeview: “Mobility” with Coach Cara, 7-8pm. Focus on optimizing your Lower Limbs. Learn fixes for Bicep, Tricep, Elbow & Grip which help your front rack, and pulling mechanics. Learn Fixes for Lower Limb issues: Ankle, Calf & Shin which optimize running & squat mechanics.  Hold on longer & squat a little deeper!

A. G.P.P.: 3 Rounds, not for time
Pushups X AVG. Set
Sub. Max Height Box Jumps X 10
Hanging “L” Holds X 30-45 seconds

B. Sumo Deadlift:
10 Sets to establish heavy 5
*Week 3/5. If you completed this last week on 9.5.14, the goal is to beat your previous heavy 5.

C. 3 Rounds:
Row 500 Meters
Max Strict Unbroken Pullups
Rest 2 minutes
*Recording slowest 500 meter.

lhangbar

Wednesday August 27th, 2014

A. Shoulder Stability Circuit: 3 Rounds, not for time
-Incline Bench Plate raise: Y, T, W X 10 each
-Standing “W” rotations X 10
-Bent over barbell row 1 1/4 X 10, light weight

B. Bench Press:
5 Sets of 3, building to your heaviest working weight
then…
4 Sets of 3 @ working weight
*Follow each working set with Ball Slams 40/30lbs X 10-15 reps
Rest as needed between sets
**If you completed this on 8.13.14, come with your number and work on meeting or beating it this time around.

C. 3 Rounds:
Row 500 meters
Rest 2 minutes
*Recording fastest time trial

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Friday, August 1st, 2014

A. For time:
300 Double Unders
*5 minute cap
or
5 minutes of Double under practice!
**Inspired by the CrossFit Games 2014 event “Triple 3”. Compare your score to CF Athlete Jason Khalipa who finished his 300 Doubles in just over 3 minutes after completing a 3K on the rower.

B. 5 Min Mobility:
Your choice!
Bottom Squat Stretch——–> Video demo
or
Banded Hip Flexor Flossing —–> Video demo

C. 3 Rounds:
Row 500 Meters
Rest 1 Minute
Floor Press X max reps unbroken, 135/95lbs
Rest 2 Minutes
*Recording your slowest 500 meter.

D. Conditioning-
30 Seconds: Shuttle Sprints
30 Seconds: Walking V-ups
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Med Ball Twists 14/10lbs
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Med Ball Twists 14/10lbs
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Walking V-ups
30 Seconds: Rest

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Jc representing CFD at CrossFit Manila in the Philippines!

Wednesday, May 14th, 2014

A. G.P.P: 3 Rounds Not for time
“L” Hang X 45-60 seconds
Wall Climbs X 3-5
Walking V-ups X 45-60 seconds

B. Power Jerk + Split Jerk: (2 + 1)
-Take 10 minutes to build up to 75-85% of 1RM

C. E.M.O.T.M: X 8 Rounds
2 Power Jerks + 1 Split Jerk @ 75-85%

D. 3 Rounds for time:
Row 300 meters
10 Burpee box jumps 24/20″
Rest 1 minute
*10 minute time cap

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Clearly in love with our Team.. 🙂