Wednesday, July 18th, 2018


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!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – Sunday, July 29th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week’s Preview: Week 2/4
Friday: Wendler Bench + GPP

A.
3 Rounds: Movement Prep; Spend 1 minute at each station
Plank with Banded Row
Single Leg RDL with Medball Reach

B.
Wendler: Week 2, Sumo Deadlift: Take 12 minutes

When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by 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: 3×70%, 3×80%, 90% X Max Reps, Unbroken
(Goal for Week 2: 5 reps or more)

*All sets today are in preparation for your max effort set.

**Record weight and total number of reps achieved for today’s max effort set!

C.
For time: (15 minute cap)
Run 400 meters
21 X Thrusters
21 X Russian KB Swings 70/55lbs
Run 400 meters
15 X Thrusters
15 X Russian KB Swings 70/55lbs
Run 400 meters
9 X Thrusters
9 X Russian KB Swings 70/55lbs
*RX Barbell Weight: 95/65lbs. Use no more than 35% of C&J or 45% of Pushpress
-Option to sub 500/350 meter row for run

Murph Day 2018

Monday, June 12th, 2017


UPDATES & UPCOMING EVENTS

We are on week 3/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th 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, June 29th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
12 Minute Quality Amrap
Single Leg RDL with Medball Reach X 1o each side

Cossack Squat X 10 each side, alternating
-add a KB in goblet position for resistance

Pushup Plus X 10 with pause
-Pause at the top and bottom of each rep for 1 second isometric pause

B.
Hero WOD: “Kelly” (modified from 5 Rounds)
4 Rounds: for time; (24 minute Cap)
Run 400 meters (Row 500 meters)
30 X box Jumps 24/20″
30 X Wallballs 20/14lbs
C.
Bonus: “The Grind”, (to be completed after class)

21-15-9: not for time
Abwheel Rollouts
Strict Leg Raises
*take your time, move slow, rest as needed

**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!**

 

"Working OUT IV"

“Working OUT IV”