Monday, November 26th, 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 1/2 Preview-
Tuesday: BackSquat + Row repeats
Wednesday: Clean and Jerk + “Jackie”
Friday: Sumo or Conventional Deadlift

A.
G.P.P.: Pressing Prep
2 Rounds; 1 Minute On/ 20 seconds Off

  • Turkish Getup Complex: (Floor Press X 3 + TGU X 1 + Strict Press X 3 X TGD X 1)
    -Perform on each side with a bottoms up KB!

B1.
Strict Shoulder Press
-Build to heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 5-5-3-3-2-1-1-1
-8 Sets X 90 seconds

B2.
Push Press
-Start at 80% of heavy from Part A
-Build to heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 3-3-2-1-1-1
-6 Sets X 90 seconds

*Recording both of your heavy sets from todays work.

C.
“100%”: Defined Benchmark Sprint effort WOD
For time: (6 Minute Cap)
30 X Burpee Box Jump overs 24/20″
30 X SlamBall 40/20lbs


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 9thTo 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.

Friday, June 8th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, with Coach Danny, 4-5pm. Meeting on Wednesdays and Fridays! (Session 6/8) Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Single class drop-ins are welcome!


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, June 16th from 11am-Noon.  Register Here!

Next Lakeview Onramp: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, June 17th (Limited space, 10 seats, register soon!)

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 


New Cycle starts this week. Week 1/4

A. 
15 Minute Quality Amrap

Barbell Reverse Lunge X 5 each side
-Scale up to elevated front foot: 2-4″
-Scale down away from barbell with double kb/db
-Add weight each round with barbell!

*Follow each round with Active Handstand Hold X 30-40 seconds
-Scale to wall climb + hold at any angle you can keep a solid hollow body position!

B.
3 Rounds: For max reps; 40 On/ 20 Off

Min 1: Row for calories

Min 2: Pushpress  75/55lbs
-Option to perform Kipping Handstand Pushups instead

Min 3: Weighted Jumping Squats
-Hold a KB or DB in each hand, something you can hold on to for the full 40 seconds each round

Min 4: Slamballs  40/30lbs

Min 5: Russian Twists
-Using ball or plate, you choose weight!

Min 6: Rest, record reps, recover!

*Score is total reps completed over 3 rounds

 

Tuesday, May 15th, 2018

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Ben W., 6:30-7pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

CrossFit Teens starting Friday, May 18th. Registration and details here.

CrossFit Kids starting Monday, June 4th. Registration and details here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4
Week’s Preview-
Wednesday: OLY + S.A. Jerk/C2B WOD
Friday: Floor Press +  Plank/Hip extension

 A. 
G.P.P.: 3 Rounds; E.M.O.T.M. (9 minutes)
Min 1: Prone Snow Angels  X 10-15 reps
Min 2: Strict Seated DB Press X 10-15 reps
Min 3: Handstand Hold x 30 seconds
B. 
E.M.O.T.M. X 30 minutes (6 rounds)
Min 1: Double unders X 35 reps
Min 2: Slamballs X 15 reps
Min 3: Single Arm OH Lunge X 15 reps 55/35lbs
Min 4: Wallballs X 15 reps 20/14lbs
Min 5: Rest

Coach Danny dropping knowledge to the young ones.

Friday, May 11th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 4-5pm  Ages 12-17 years old. Pre-registration required. (Session 7/8)  Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! for our next session starting Friday, May 18th.


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, May 12th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


New Cycle: Week 2/4

 A. 
2 Cleans + 1 Jerk (2+1)
-Reset after the first clean
-Build to a heavy X 15 minutes
-Power or Squat clean
B.
Front Squats X max reps
-Using your heavy set from Part A
-Perform max reps unbroken (squat racks)
-Every 2 1/2 minutes X 4 Rounds
*Goal is 5-8 reps. If you can do more than that on your first set, add weight until you hit the sweet spot.
C. 
“100%”
For time: (6 Minute Cap)
30 X Burpee Box Jump overs 24/20″
30 X SlamBall 40/30lbs

Wednesday, April 11th, 2018

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. April Focus:Focusing on Shoulders, Biceps, Wrist & Elbows. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance in the gym and keep you pain free outside of the gym! Better dips, Better pulls and pain free shoulder, wrists, forearms and elbows.


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, April 21st from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here! 

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

Lakeview: Next onramp starting this Sunday, April 8th (late registration open till Tuesday @ Noon)
Lincoln Square: Next onramp starting this coming Monday, April 9th (late registration open till Wednesday @ Noon)

Cycle 3 Programming Details


Week 4/4
Week’s Preview:
Friday: Back squat high % work + “Air Force”

A. 
Athlete’s Choice:
Halting Power Clean + Front Squat
or
Halting Power Snatch + Overhead Squat
-(1+1) X 3 cycles
-Halt: 2 seconds just below the knee for each rep
-Take 16 minutes, building to a heavy for the day!

B. 
3 Rounds: 3 1/2 minutes ON/ 90 seconds OFF
*Run 400 meters at the top of every round!
(sub 500 meter row if needed)
In remaining time, complete as many reps as possible of the following;
Round 1: Single Arm Snatch 55/35lbs
Round 2: Alternating Toes to Bar
Round 3: Slamballs 40/30lbs

 

Monday, November 27th, 2017 Testing Week

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Sunday, Dec. 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

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

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


Tuesday preview: Clean and Jerk 1rm test + Hero WOD “DT”

A.
G.P.P.: 3 rounds, 1 minute on/ 20 seconds off
Wall Climb + Handstand Hold
Half kneeling bottoms up KB Press X 30 seconds each side
-Tall Box Jumps
(choose a height that challenging but lower than your max from last week)

B1.
Shoulder Press
-Build to heavy 3 or 1 rep max for the day
-Suggested rep scheme: 5-5-3-3-2-1-1-1
-8 Sets X 90 seconds

B2.
Push Press
-Start at 80-90% of 1RM Shoulder Press
-Build to heavy 3 or 1 rep max for the day
-Suggested rep scheme: 3-3-2-1-1-1
-6 Sets X 90 seconds

*Recording both of your heavy sets from todays work.
-Last time we tested both these lifts was on 8.7.17

C.
“100%”
For time: (6 Minute Cap)
30 X Burpee Box Jump overs 24/20″
30 X SlamBall 40/30lbs

-Last time you saw this workout was on 8.7.17

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

Mobility Must #4: Focus: Shoulder Extension and Pec release! Find a position from the video that is scaled to your ability but still challenging.  Spend 2-5 minutes in this position!

Watch Video! 

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

High 5 Hellos since January 2011 #cfdfitfam