Tuesday, October 17th, 2017


SPECIALTY CLASSES TODAY:

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

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm. Focusing on Barbell Athletes- ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your forearms and elbows. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong arms.


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on a deload/transition week. Next cycle starts on 10/23!

Ed Coan Strength Seminar – Saturday, October 21st from 12:30p to 5:30p.  Details and registration here. Limited to 25 people.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Details and registration here!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
10 minute Quality Amrap
Single Leg RDL with medball reach X 5 each side
-Only add Medball if you  can perform 5 on each side without losing balance
Hollow Scap Shrugs X 15 reps
Handstand Hold X 1 minute

B.
Bench Press: Speed Priority, Sets of 3
12 sets total, every 90 seconds (18 minutes)
-Take 6 sets building in weight each round to a working set
-Pause for 3 seconds 1″ above chest for the last rep only!
-Take 6 sets @ working weight X 3 reps with pause on last rep!
*As an active rest: Follow each set with 30 seconds X  Supine  PVC pass throughs

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmat Situps
*sub doubles for singles x 2
(100-80-60-40-20)

OR (if you are proficient with your doubles and can go unbroken for most of your sets, try the Fat version below)

For time: “Fat Annie”
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situps
*10 minute time cap

Last completed on 7.31.17. Compare scores to your last attempt!

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

Midline: Posterior
3 Rounds x 1:30 min on / 1 min off
Sandbag Bearhug, as heavy as possible

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Throwback to the Koolaid era @ CFD!

Tuesday, May 16th, 2017


TODAY’S SPECIALTY CLASSES

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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: Hips holding you back? This will be the only pre-workout you need on squat day. Come learn the a path to a better squat and fix your hips.


UPDATES & UPCOMING EVENTS

Cycle: Week 4/4 PROGRAMMING DETAILS FOR THIS CYCLE!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Spotlight Athletes: Sean & Chelsea. Read their story 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 1st
Lincoln Square:
 Starting Monday, May 31st


TODAY’S WOD

A.
Back Squat with pace: (3.1.1.1)
-Find heavy 3 for the day
-Take 8 sets, every 2 minutes, building in weight each round
-Try to meet and/or beat your heavy set from last week!
-This will be your last and heaviest week on this progression

*Follow each set with: Table Top Stretch X 30 seconds
Scale up to Thoracic Bridge
Scale down to Glute Bridge

B.
1 Round: Single Arm KB Conditioning
Spend 1 minute @ each station;
Single Leg RDL – Right Side
Single Leg RDL – Left Side
Russian Swing – Right Side
Russian Swing – Left Side
Clean – Right Side
Clean – Left Side
Hang Snatch – Right Side
Hang Snatch – Left Side
*We are doing this entire complex barefoot, for added foot and ankle stability!

C.
For time: (8-minute cap)
15-12-9-6
Power Clean
Bar over burpees
Competition Rx: 135/95lbs
Barbell weight should not exceed 50% of 1rm C&J

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

3 Rounds; not for time
20 X alternating Pistols
2-5 X Rope Climbs
Rest as needed after each round

*Repeat from last Wednesday

**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!**

DSCF5822

Friday, December 23rd, 2016

Week 4/4

Schedule Reminder: No 7pm class at both Lakeview and Lincoln Square today.  See Holiday Schedule for weekend and Monday changes.

Holiday Schedule! 

Free “Intro to CrossFit Class” today for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. 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’s program!
Lakeview: Starting Sunday, January 8th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Performance/Competition:
G.P.P.: 3 Rounds; not for time
Single Leg RDL with BB X 8 each side
Strict Toes to bar, hang tucks or ball ups X 10
Double Unders X 60 or 1 minute of attempts

B.
Performance/Competition:
For Time: 25 minute cap
“12 Days of Christmas”
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Ball Slams 40/30lbs
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

WOD notes:
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps!

 

 

Happy Holidays to all of our amazing CFD members. We could not ask for a better community of people! #Bethankful #cfdstrong #fitfam

Happy Holidays to all of our amazing CFD members. We could not ask for a better community of people! #Bethankful #cfdstrong #fitfam

 

 

 

 

 

 

Tuesday, November 29th, 2016

Week 1/4 New cycle starts this week!

“Lift-Mas”: Our In-House Weight Lifting Competition: This Saturday at Lincoln Square from 10-3pm.  Save the date!  Please come to support 40 of your fellow CFD Lifters as they compete in the Snatch and Clean and Jerk! Mimosa table, vendors, donuts and more! All friends, family and anyone interested in stopping by and checking out this amazing event are more than welcome!

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

Lakeview: “Mobility” with Coach Noal, 6-6:30pm. Focus: Come in and learn Coach Noal’s 5 favorite mobility exercises for a full body warmup!

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner session! (Only a few spots left in both sessions!)

Lakeview: Starting Tuesday, Dec. 6th
Lincoln Square: Starting Monday, Dec. 5th.

A.
Performance/Competition:
10 Minute Amrap for Quality
Single Leg RDL with double KB/DB X 10 reps each side
-focus on maintaining balance for all 10 reps unbroken before increasing weight
Performance:
Handstand Hold nose to wall X 1 minute accumulated
-break up into smaller clusters if needed to accumulate 1 minute
Competition:
Free standing handstand hold practice X 1 minute accumulated
-kickup to hold and focus on the least amount of body movement as possible, practice control!
Tall Box Jumps X 5 reps
-choose something challenging but under your max

B.
Performance/Competition:
Hang Power Clean: Find heavy 3
-Take 15 minutes (8-10 sets)
*Build up to something heavy and challenging. Work on a deep power position catch!

C.
Performance/Competition:
6 Minute Amrap
Single Arm KB/DB Snatch X 10 reps 55/35lbs
Box Jump Overs X 10 reps 20″

Rest 2 Minutes

6 Minute Amrap
Double Unders X 30
Abmats X 15
*Recording total rounds and reps from both amraps as 1 score.

 

Our most recent graduating onramp at Lakeview!  If you see a new face, give them a big high five welcome to the team! #Hoozah!

Our most recent graduating onramp at Lakeview! If you see a new face, give them a big high five welcome to the team! #Hoozah!

 

 

 

 

Tuesday, October 11th, 2016

Deload/Transition Week. Next cycle starts on Monday, 10/17.

3rd Annual In House Olympic Lifting Competition: For all levels. For CFD members only!  Saturday, Dec. 3rd. @ CFD LS. Registration is now open! 

6th Annual CFD Halloween Party: Save the date! Saturday, October 29th! Rocks Bar on Lincoln, 9-Midnight. Drink package, food and DJ. Costumes highly encouraged!  Invite coming soon!

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

Lakeview: “Mobility” with Coach Alex, 6-6:30pm.  Focus: Fix your posture to increase your gains! Achieve better mobility in your Thoracic Spine and upper back! If you sit more than 1 hour a day this class if for you! Limited T-Spine mobility is a byproduct of our desk chair culture. Come do something about it!

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday October 29th, 11-Noon. Choose a location and register!  Lakeview Signup Lincoln Square Signup

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Starting Tuesday, October 11th – Sold out! Next onramp with open availability, November 6th.
Lincoln Square: Starting Wednesday, October 12th, late registration available until Saturday  Oct. 15th.

A. 
Performance/Competition:
G.P.P.: 3 rounds; not for time
Single Leg RDL with BB X 10 each leg
(focus on square hips with neutral back)
Hollow body Hold X 1 minute
(scale to sets of smaller timed increments to accumulate 1 minute)
Pistols X 10 each side
(Scale to single leg squats off plyo box)

B.
Performance/Competition:
Athlete’s Choice: Back Squat or Overhead Squat
-Find heavy single with a 10 second static hold in bottom
-Take 12 minutes

C.
Performance/Competition: Athlete’s Choice!
For time:
Russian KB Swings 70/55lbs X 100 reps
Run X 1 Mile (row 2000/1500 meters)
*16 minute Cap

LS athlete POP reppin' CFD at the Grand Canyon. #Hoozah!

LS athlete POP reppin’ CFD at the Grand Canyon. #Hoozah!

Wednesday, August 10th, 2016

Newest Male Spotlight Athlete of the Month: Andy H. 

Newest Female Spotlight Athlete of the Month: Eden M. 

New cycle starts this week! Week 1/1

The “Whole 30” and “Manage your Macro” Challenges start this week!  Good Luck athletes! Day 3

Ladies Who Lunge & Brunch – Sunday, Aug 21st – 11:00a Workout & 12:30p Boozie Brunch (details here).

Next Beach WOD: This Saturday, August 13th, 9:15a – 10:30a @ Montrose Beach, weather permitting (details here)

Free “Intro to CrossFit Class” for anyone completely new to CrossFit: Hosting at both Lakeview and Lincoln Square: Saturday August 27th, 11-Noon. Registration for both will be available shortly.

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. 30min Mobility class to restore, recover, and discover new range! Use it as a warmup then join the WOD OR as a cool down after a full class. Focus: Come to Mobility this week to gain some range in your Thoracic Spine and upper back! We all struggle with it and it’s a huge limiting factor in our desk chair culture. Come do something about it!

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

Friday Preview: Bench Press!

A.
Performance/Competition:
G.P.P.; 3 Rounds, not for time
Single leg RDL with double kb/db or BB X 10 each side
Wall Climb + Handstand Hold using wall or HS Balance drills x 1 minute
Double Unders X 50 or DU practice X 1 minute

B.
Performance/Competition:
30 Minute Amrap
Sprint 200 meters
(Scale to rowing x 20 calories)
Pullups or Chest to Bar pullups X 10
(Scale to ring rows or jumping pullups)
Barbell Back Extension X 10 45/35lbs
(Scale to Banded Good mornings)
Overhead Plate Crunches  25/15lbs X 20
(Scale to abmats)
Rest time it takes to complete a round.

"CFD Gives Back" 2016

“CFD Gives Back” 2016

 

 

 

Tuesday, July 26th, 2016 Testing week 1/2!

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!***

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

Lakeview: “Mobility” with Coach Alex, 6-6:30pm. 30min Mobility class to restore, recover, and discover new range! Use it as a warmup then join the WOD OR as a cool down after a full class. Focus: Runner’s Mobility with focus on healing knee pain and recovering the IT Band. Free your legs for a more power and recover smarter from high rep endurance cycles.

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, July 28th
Lincoln Square: Monday, August 1st

Wednesday: Testing Front Squat or OHS 1RM!
Friday: Testing Clean and Jerk 1RM!

A.
Performance/Competition:
G.P.P.: 3-4 Rounds, not for time; (10 Minutes)
-Single Leg RDL with BB,DB,KB X 10 each side (increase in weight each round)
-Ring or Box Support Holds X 30-40 seconds seconds

B.
Performance/Competition:
Bodyweight Challenge: Inspired by the Marine Corp. and FBI Physical Fitness Test (P.F.T.)
Minute 1:
Option 1: Max reps Strict Unbroken Pullups
Option 2: Max time flexed arm hang
Option 3: Max time deadhang tuck
Rest 1 minute
Minute 3:
Option 1: Max reps pullups
Option 2: Max reps band assisted pullups
Option 3: Max reps Ring Rows
Rest 1 minute
Minute 5 and 6:
Max reps Anchored Crunches (FBI Style) (fast forw. to 2 min mark)
(partners anchor each others feet)
Rest 1 minute
Minute 8:
Option 1: Max reps Unbroken Pushups from toes
Option 2: Max reps Unbroken Pushups from knees
Option 3: Max reps Unbroken Pushups from knees (partial range)
Rest 1 minute
Minute 10:
Option 1: Max reps Pushups from toes
Option 2: Max reps Pushups from knees
Option 3: Max reps Hand release pushups (toes or knees)
*Recording 5 numbers, totals from all 5 events!

C.
Performance/Competition:
“Fight Gone Bad”
Three rounds: Spend 1 Minute @ each station;
Wall-balls, 20/14lbs
Sumo Deadlift high-pulls, 75/55lbs
Box Jumps, 20″
Push-presses, 75/55lbs
Row for calories
Rest
-Compare results to last attempt on 4.5.16

*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

 

CFD LS Athlete Stephen working his Fat rope double unders competing in "Worlds Fittest Fan" contest @ the 2016 CF Games!

CFD LS Athlete Stephen working his Fat rope double unders competing in “Worlds Fittest Fan” contest @ the 2016 CF Games!