Tuesday, December 11th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. December Focus: Lower back focused. Restore movement and eliminate soreness in your posterior chain- We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!


Lift-Off™ 2018 @ Defined

New Cycle starts this week!
Week’s Preview: Week 1/4
Wednesday: Shoulder to Overhead Pressing
Friday: Oly

A. 
10 Minute Quality Amrap
Turkish Getup to Situp X 5 each side
Single Arm KB Swing X 10 each side
Turkish Getup to Bridge X 5 each side
Single Arm KB Swing X 10 each side

B. 
4 Rounds: 4 Minutes ON/ 90 seconds OFF
Row 250 Meters
Backrack Barbell Lunge, alternating X 25 steps
Plank X 1 minute
*Finish rest of each round with max reps OH Plate Crunch 25/15lbs

*Recording total Plate Crunches over 4 rounds!


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, January 12th, 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, (registration open till Tuesday @ Noon)

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.

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, November 19th, 2018

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A class built around strongman movements, conjugate training, and sprint work. This class replaces the 8pm WOD class.


Week 4/4, Testing week starting 11/26-12/9
Tuesday: Front Squat with pace
Wednesday: Oly Complex (No 7pm and 8pm class)
Thursday: Closed for the Holidays
Friday: 9am, Noon and 5pm WODS only

A. 
G.P.P.: For Quality:
3 Rounds; 1 Minute ON/ 30 OFF

B.
20 Minute Team Amrap, Teams of 2;
Station 1: Row 400/300 meters
Station 2: Strength Amrap of the following;

5/3 X Strict Pullups, any style
10 X Pushups with Hand Release
15 X Goblet Step Ups 20/16″


Announcements & Upcoming Events

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!

Next Defined On-Ramp – Sunday, December 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

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 about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Tuesday, November 13th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. November Focus: Shoulders and upper back.  Learn drills to prep and optimize your overhead and front rack positions for pain-free training and bullet proof shoulders.


Week’s Preview: Week 3/4
Wednesday: Front Squat with pace
Friday: Tall Jerk + Pressing

A.
3 Rounds: 1 Minute ON/ 30 Seconds OFF

B. 
6 Rounds: Every 2 minutes, perform the following;
Bulgarian Split Squat X 8 each leg
-Building sets X 3
-Working sets X 3
*Follow each round with an Active Handstand Hold X 30 seconds

C.
4 Rounds: 2 Minutes ON/ 1 Minute OFF
Row X 18/12 calories
*Finish with max reps:
Rounds 1&3: Toes to Bar or V-ups
Rounds 2&4: Pushpress

*Rx Barbell weight: 95/65lbs, using no more than 35% of C&J 1rm or 45% of Pushpress


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: This Sunday, Nov. 18th  More details and registration 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!

Next Defined On-Ramp – Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Late registration open till Tuesday at Noon)

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 about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Friday, November 9th, 2018

Week’s Preview: Week 2/4

A.
Front Squat with pace
-Pace: 3.1.3
-Find heavy 3 for the day
-Take 16 minutes, 8-10 sets building

B.
3 Rounds For time: (14 minute cap)
Row 500/400 meters
5 X Chest to Bar Pullups
10 X Pushups with Hand Release
15 X Deadlifts
Rest 1 Minute
Rx Barbell weight: 135/95lbs
-Use no more than 30-35% of Conventional DL 1rm

 


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: Sunday, Nov. 18th  More details and registration 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!

Next Defined On-Ramp – This Coming Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

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 about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Friday, October 12th, 2018

Announcements & Upcoming Events

Yoga Recovery Class – This Sunday, October 14th @ 11am with guest Yoga teacher and Defined athlete, Stephanie V.  Bring your own mat if you have one. Friends and family of our members drop in for free.

BYO-BAE (before anyone else) – Friday, October 19th w/ Coach Allyn & Danny. Ever wonder what BAE does at Defined? Don’t sweat (or do!) because CrossFit Defined is hosting your next date night. You and your favorite human are invited to BYO-BAE: a FREE, all-levels partner workout + social. Here’s what you need to tell BAE…

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!

Next Defined On-Ramp – Sunday, October 21st – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Only 4 spots left!!)

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 about our program. Click here! 

“Goosebumps” – new article, click here to read more.


Week’s Preview: Week 3/4

A.
12 Minute Quality Amrap
Turkish Getup + PushPress + Split Jerk + Turkish Get Down: (1+2+2+1)
-Perform complex on each side with a KB or DB
Side Plank Hip Raise X 30 seconds each side
Glute Bridge X 1 minute
B.
CrossFit Benchmark Workout: “Fight Gone Bad” E.P.
3 Rounds: Spend 1 minute at each station for max reps, resting 3 minutes after each round
Wallballs 20/14lbs
Sumo Deadlift Highpull 75/55lbs
Box Jumps 20″
Push Press 75/55lbs
Row For Calories

Rest 3 minutes

Friday, September 21st, 2018

Announcements & Upcoming Events
Reptember Powerlifting Meet – This Saturday from 9a to 4p at Defined. We are hosting our first sanctioned powerlifting meet this Saturday. Stop by to take a look, support the lifters and take in a new experience. All Saturday classes are canceled.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register 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!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: 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! 


Deload/Transition Week, Next cycle starts on Monday 9/23

A.
Back Squat or Overhead Squat:Athlete’s Choice! (12 Minutes)
3 Speed Squats + 1 10 second Iso-metric hold in bottom position
-Every 90 seconds on the 90 X 8 rounds, building each round
-Prioritize the speed and pause over load!
B.
Benchmark CrossFit WOD: “Christine”
3 Rounds for time; (15 minute cap)
Row 500 meters or Run 400 meters
12 X Bodyweight Deadlifts
21 X Box Jumps 24/20″
*Barbell weight should not exceed 45% of Deadlift 1rm
*Choose something you can warmup to in 3 building sets
*Each round of 12 should be completed in 2 sets or less
400 Meter Bonus Run: If you finish the WOD with more than 3 minutes left on the clock, rest 1 minute post WOD then sprint a 400 meter for a separate time!