Friday, October 21st, 2016

New Cycle Starts this week! Week 1/4

3rd Annual In House Olympic Lifting Competition: For all levels. For CFD members only!  Saturday, Dec. 3rd. @ CFD LS.  (SOLD OUT) Please email Noal@crossfitdefined.com if you want your name on the SUB list in case someone drops out!  

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!  Sign Up Here.  Please register ASAP, we need a final head count by next Wednesday, 10/26

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 Sunday, Nov. 6th.
Lincoln Square: Starting Saturday, Nov. 5th.

A. 
Performance:
Bench Press: Heavy 5
-Every 90 Seconds X 8 sets
-Building in weight each round to a heavy 5 for the day
then…
1 X Drop Set: Using 50% of 1rm Bench X Max unbroken reps

Competition:
Snatch Grip Pushpress + Snatch Balance: (3 + 2)
-Take 15 minutes, building to heavy complex for the day

B.
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 1 minute
-Compare results to last attempt on 7.26.16

*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.

MAKE SURE TO RSVP FOR OUR 6TH ANNUAL HALLOWEEN PARTY!  All friends and family of members are welcome to attend!

MAKE SURE TO RSVP FOR OUR 6TH ANNUAL HALLOWEEN PARTY! All friends and family of members are welcome to attend!

 

 

Tuesday, February 3rd, 2015

Lincoln Square: Life Lifting with Coach Kevin, 8-9pm. All members welcome, no experience needed.

Lakeview: Mobility with Coach Cara, 7-8pm. WEEK 2 of 3 PREHAB/REHAB: HIPS & GLUTES Inability to fire your Posterior Chain negatively affects performance, lower body strength and is a root cause for many injuries and chronic pain. Learn the core stretches to achieve full range of motion, proper mechanics, and a pain free Squat. We will move through an accessory glute activation circuit and focus on hip mobility. No glutes no glory!

Lincoln Square Schedule Addition: A 6:30am class has beeen added to the schedule starting this week, Feb 2nd.  Monday, Tuesday, Wednesday and Friday!

Comments Section on Website: We are going to attempt to start using this part of our website again.  Today would be a great start!  We will not be pushing posting as a daily event but you are more then welcome to post as much or as little as you want.  We would like our athletes to utilize the comments section on days you see the following: Hero wods, Girl wods, Baseline tests, Strength tests, and overal workouts that are worth noting!  We encourage all of you to post comments, scores, questions, etc… for not only our Coaches but for your fellow athletes to read and respond to!

For those of you that are reading this, help us build our online community by posting your “Bear” weights and scores from Part B Amrap!  Hoozah!

Fu + Ho Olympic Lifting & Biomechanics Seminar @ CrossFit Defined – March, 21st, 2015

A.
Option 1:
“The Bear”
5 Rounds: 7 Cycles of the following;

  • Power Clean
  • Front Squat
  • Jerk, any style
  • Back Squat
  • Jerk, any style

-Cannot drop bar until 7 cycles are completed
-Must add weight each round
-Rest as needed between sets

Option 2:
4 Rounds: 2 Cycles on the barbell each round.
Power Snatch X 5
OHS X 5 with 1 second pause
Snatch Grip PushPress X 5
Row 500/400 meters
Rest 2 minutes
Round 1: Starts with 95/65lbs. (Master’s 40+: 65/45lbs)
*The goal each round is to complete all 30 reps unbroken with no drops. If succesfull, add 5-10lbs for next round.

Part B:
Option 1:
8 Minute Amrap
5 X Bentover Row 95lbs/65lbs (Masters 40+: 65/45lbs)
10 X Vups
20 X Lateral Barbell Hops

Option 2:
8 Minute Amrap
5 X Chest to Bar Pullups
10 X Toes to Bar
20 X Double Unders

Leigh ann's first freestanding handstand!  Hoozah!

Leigh ann’s first freestanding handstand! Hoozah!

Monday, October 21st, 2013

A. Take 15 minutes-
Push Press:
Beg: Find your heavy 3 for the day
Int: Find your heavy 2 for the day
Adv: Find your heavy 1 for the day

B. Take 15 minutes-
Snatch Grip Push press + Overhead squat:
Beg: 75%X(5+1)X5 Sets
Int: 75%X(5+3)X5 Sets
Adv: 75%X(5+5)X5 Sets
*Rest 2 minutes between sets
**Percentages are based on your heavy number from part A.

C. 10 minute Amrap:
15 Burpees
15 Hang Power Snatches 115/75lbs
*Score is total reps and rounds completed

Congratulations to all of our athletes who competed over the weekend in the Power lifting Event!  A special shoutout to Coach David for setting a new National Deadlift record in his class!  Hoozah!

Congratulations to all of our athletes who competed over the weekend in the Power lifting Event! A special shoutout to Coach David for setting a new National Deadlift record in his class! Hoozah!