Wednesday, October 17th, 2018

Announcements & Upcoming Events

8th Annual Defined Halloween Party: It’s time for our favorite spook-tacular bash of the year. This Halloween weekend, we’ll dress up to get down at DIAG Bar (2856 N. Southport Ave.) on Saturday, 10/27 from 8pm – 11pm! $40 at the door gets you open bar and unlimited food! Dj, games, private venue! All friends of CFD are invited!  Registration here! 

BYO-BAE (before anyone else)(SOLD OUT: email Sarah@crossfitdefined.com to be put on the waiting list) 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 1 spot 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 4/4 (Last week on this cycle!)
Friday: Speed Squats

A.
Tabata Mashup: 20 ON/ 10 OFF X 5 Rounds (10 minutes)
1. Flexed Arm Hang
2. Scapular Pullups 
3. Side Plank with Leg Lift, Left (elbows)
4. Side Plank with Leg Lift, Right (elbows)
Rest 2 minutes
B.
For time: (22 minute cap)
100 X Double Unders
-Scale to 90 seconds of singles
50 X Abmat Situps
Run 800 Meters
-Scale to Row X 1000/800 meters
50 X Abmat Situps
100 X Double Unders
-Scale to 90 seconds of singles

Rest 2 minutes

25 X Single Arm Snatch, Left 55/35lbs
25 X Pushups
25 X Single Arm Snatch, Right
25 X Pushups
50 X Single Arm Overhead Lunge, alternating

Coach Mel and his new wife, Estefana. Ps. they met in the gym. If you train here long enough you just might meet your Bae too! Congrats Coach!

Tuesday, October 9th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. October Focus: Focusing on  LOWER LIMBS of Runners, Squatters, Jumpers- If you are lacking range of motion in your ankles and lower legs you have to compensate in other areas; primarily the knees, hips and Lower Back.

Come in and learn an effective mobility strategy to better your squat, deadlift and overall power. Learn how to squat comfortably and heavy!


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
Wednesday: 2 Position OLY + RDLs
Friday: Long wod

A. 
G.P.P.: 3 Rounds; 1 minute on/ 20 seconds off

B.
Speed Bench with Pacing
-Pace: 3 seconds down, 1 second pause 1″ above chest, explode up, repeat!
-Sets of 3 with pace + 2 reps without pace
-6 Sets X 2 minutes (12 minutes)

C.
10 minute Amrap
5/3 X Strict Pullups
10 X Pushups
15 X Abmats

 

Monday, October 1st, 2018

Today’s Specialty Class

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


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, September 30th – 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, Noon)

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! 


Week’s Preview: Week 2/4
Tuesday: Speed Squats + “Pacing”
Wednesday: Bench Press
Friday: OLY

A.
Mobility X 5 Minutes
Couch Stretch 
-Focusing on opening the hip flexors, quads and belly

B. 
3 Rounds for Quality: 30 ON/ 15 OFF

C. 
4 Rounds: Spend 1 minute @ each station for max reps
Bike for Calories
Shoulder to Overhead with KB or DB
Box Jumps 24/20″
V-ups
Rest

 

Tuesday, September 25th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. September Focus: Anterior Chain; Ankles, Shins, Quads, Hips, Forearms, and Pecs. Healthy athletes know how to recover fast so they’re ready for the next day. Learn how to restore the tight muscles of the anterior chain by using a mobility ball, barbell & foam roller.


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, 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! 


New Cycle Starts this week. Week 1/4
Wednesday: Speed Squats + Running
Friday: Speed Bench

A. 
G.P.P.: 3 Rounds; 1 minute on/ 20 seconds off
Strict Pullup Strength Prep:

B.
8 Minute Quality Amrap
Partner Assisted Pullups, alternating work
-Sets of 6-10 reps
-Use your partner assistance to get your chin above the bar and lower yourself on the way down as slow as you can for a total of 6-10 reps
OR
Legless Rope Climbs
-Rest as needed, repeat!
C.
3 Rounds: 3 1/2 minutes ON/ 90 Seconds OFFSingle Arm KB Snatch to Lunge X 5 reps each side 55/35lbs
Walking Plate Pushups X 10 reps
Double Unders X 20 reps

*Pick up where you left off at the end of each round
*Recording total rounds and reps completed over 3 rounds