Wednesday, March 28th, 2018

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm, March Focus: Lower back, hamstrings and Glutes. Learn strategies to recover your lower back, prevent future back pain and increase flexibility to surrounding muscles to improve position and performance!


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, 6-7pm  Ages 5-11 years old. Our next 6 week session starts Saturday April 7th and will include a Monday and/or Saturday class option. 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 Sunday, April 8th
Lincoln Square: Next onramp starting Monday, April 9th

Cycle 3 Programming Details


Week 2/4
Week’s Preview:
Friday: Strict press + Push press + rowing and pullups

A. 
10 Minute Quality Amrap
Turkish Getup X 1 each side
-using a DB, KB or Barbell
Split Stance Rotational Medball Toss X 30 seconds each side
-Scale up to an inline position that will really take the balance portion of this movement to a whole new level!

B.
Wendler Week 2 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 simply 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%, 3+x90% (plus set)

*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

C.
“Grace”: For time; (8 minute cap)
30 X Clean and Jerks
-Power, Muscle and/or full squat cleans are all acceptable
-Competition RX: 135/95lbs
-Barbell weight should not exceed 50% of C&J and/or 70% of Strict press

 

Our most recent onramp graduates at Lincoln Square! #strongisthenewstrong

 

 

Monday, December 12th, 2016

Week 3/4

Spotlight Athletes: 2 inspirational Master’s Athletes. Read their stories here! Alberto and Cathy

Lincoln Square: Olympic Weight Lifting Technique Class, 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!

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:
Wendler Week 3 Deadlift OR Sumo Deadlift, (Cycle 3): Take 12 minutes
When working with a Wendler progression you base your percentages from what is called a “working 1RM”. You can find this number by simply 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”.

**If you completed the last Wendler DL we did in our last cycle, add 10lbs to your current 1rm or use your new DL 1rm from our most recent testing week!

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+ x 95% (plus set)
*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

B. 
Performance/Competition:
3 Rounds; not for time;
Double KB Walking Lunge X 25 steps
-front rack or farmer’s carry
Strict Toes to Bar X 10-12 reps
-scale to strict tuck ups or rollouts
Weighted Plank X 1 minute
-scale to no weight
Rest as needed after each round

C.
Performance:
For time: “Annie”
50-40-30-20-10
Double Unders
Abmats
*10 minute time cap
**Compare times to last attempt on 8.31.16

Competition:
For time: “Fat Annie”
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situp
*10 minute time cap
**Compare times to last attempt on 8.31.16

 

Congrats to our 2 CFD teams that competed at the Galt Games this past weekend!

Congrats to our 2 CFD teams that competed at the Galt Games this past weekend!

 &

A big shoutout to CFD athlete Stephen for placing 2nd in the Rx division at the Galt Games.

A big shoutout to CFD athlete Stephen for placing 2nd in the Rx division at the Galt Games this past weekend.

 

 

 

 

Tuesday, December 6th, 2016

Week 2/4

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

Lakeview: “Mobility” with Coach Cara, 6-6:30pm. 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!

Lincoln Square “Recovery Yoga” with Coach Rachel: This Sunday, 10:30am. All members are welcome. Bring a mat or towel! Friends and family of members are welcome free of charge!

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Options for both locations.  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 session!
Lakeview: Starting this Tuesday, Dec. 6th (still time to join)
Lincoln Square: Starting Saturday, January 7th, 2017 (1st onramp of the New Year!)

A.
Performance/Competition:
Wendler Week 2 Deadlift OR Sumo Deadlift, (Cycle 3): Take 12 minutes
When working with a Wendler progression you base your percentages from what is called a “working 1RM”. You can find this number by simply 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”.

**If you completed the last Wendler DL we did in our last cycle, add 10lbs to your current 1rm or use your new DL 1rm from our most recent testing week!

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 3+ x 90% (plus set)
*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

B.
Performance/Competition:
15 Minute Amrap
30 X Lateral Bar Hops
15 X Power Cleans 135/95lbs (CFD Master’s 40+: 95/65lbs)
-Using no more than 50% of your 1rm Clean
30 X Lateral Bar Hops
15 X Toes to Bar, Hang Tucks or Vups

 

Check out our 2 New Athlete Spotlights: Alberto and Cathy.  Both Lincoln Square athletes and both amazing individuals!

Read their stories below!

Alberto’s Story

Cathy’s Story

Setting up for a strong pull during a recent powerlifting meet.

 

Completely out of her comfort zone during a recent powerlifting competition.

 

 

 

 

 

Wednesday, November 30th, 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!  Come and 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: “Mobility” with Coach Noal, 6-6:30pm. Focus: Come in and learn Coach Noal’s 7 favorite mobility/activation 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:
Wendler Week 1 Deadlift OR Sumo Deadlift, Cycle 3: Take 12 minutes
When working with a Wendler progression you base your percentages from what is called a “working 1RM”. You can find this number by simply 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”.

**If you completed the last Wendler DL we did in our last cycle, add 10lbs to your current 1rm or use your new DL 1rm from our most recent testing week!

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+x85% (plus set)
*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

B.
Performance:
3 Rounds: 1 Minute On/ 1 Minute Off
Partner Glute Ham Raises

Competition:
3 Rounds: 1 minute On/ 1 Minute Off
Deathmarch with double kb/db 

C.
Performance/Competition:
15 Minute Amrap
5 X Shoulder to Overhead 115/75lbs (CFD Master’s 40+: 75/55lbs)
10 X Reverse BackRack Lunge 115/75lbs
5 X Clapping Pushups
10 X V-ups or toes to bar

Coach Luis setting up for his squat attempt at our In House Power Lifting Meet

Coach Luis setting up for his squat attempt at our In House Power Lifting Meet

 

 

 

 

Monday, October 31st, 2016

Week 3/4

Lincoln Square: Olympic Lifting technique class, 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Starting Sunday, Nov. 6th. (Sold out) Next open onramp starts Dec. 6th
Lincoln Square: Starting Saturday, Nov. 5th.

A.
Performance/Competition:
Wendler Week 3 Deadlift, cycle 2: Take 10 minutes
When working with a Wendler progression you base your percentages from what is called a “working 1RM”. You can find this number by simply 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”.

**We are on cycle 2/3 of this Wendler Progression. If you completed the last wendler shoulder press cycle, add 5lbs to your old 1rm. If you retested your 1rm last week, use that number!

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+x95% (plus set)
*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

Competition:
Hang Power Clean and Jerk: (3+1)
-Take 12 minutes to build to 80% of 1rm C&J
-Add 5-10lbs to your working % if you completed this last week!

B.
Performance:
Hip/Glute Mobility/Stability Circuit: 3 Rounds; not for time
1. Reverse Lunge to stepup with KB or DB X 8 each side
-Load with double or single kb/db in front rack or side loaded
2. Standing ABductions X 20 each side.
Rest as needed after each round

Competition:
3 Rounds; not for time
1. Hang Power Clean + Jerk (3+1) @ 80% working weight
-add 5-10lbs to last week’s working percentage
2. Strict Ring Dips X max unbroken
Rest as needed after each round

C.
Performance/Competition:
For time: “Helen”
3 Rounds
Run 400 meters (Row 500 Meters)
American KB Swings 55/35lbs X 21
Pullups X 12
*12 minute cap
*Compare scores to last time on 8.1.16

 

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Tuesday, October 25th, 2016

Week 2/4

6th Annual CFD Halloween Party:  **We are moving the party to 7-10pm to give all of you a place to watch the Word Series Game 4.  This will be the only bar in town with no cover and no line for CFD members and friends!!** This Saturday, October 29th! From 7-10pm @ Rocks Bar on Lincoln. Drink package, food and DJ. Costumes highly encouraged! Sign Up Here. Please register, we need a final head count by this 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

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

Lakeview: “Mobility” with Coach Cara, 6-6:30pm. Focus: Release your posterior chain from your traps & shoulders down to your hamstrings and calves. Recover smart from high rep presses, squats and deadlifts.

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:
Wendler Week 2 Deadlift, cycle 2: Take 12 minutes
When working with a Wendler progression you base your percentages from what is called a “working 1RM”. You can find this number by simply 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”.

**We are on cycle 2/3 of this Wendler Progression. If you completed the last Wendler Deadlift cycle, add 10lbs to your old 1rm.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 3+x90% (plus set)
*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

Competition:
Hang Power Clean and Jerk: (3+1)
-Take 12 minutes to build to 80% of 1rm C&J
-Add 5-10lbs to your working % if you completed this last week!

B.
Performance:
Hip/Glute Mobility/Stability Circuit: 3 Rounds; not for time
1. Bulgarian Split squats X 8 per leg
Load with Double Front Rack or Farmers carry
2. Lateral Double leg Hurdle Hop X 30 seconds
3. Side Plank Moving Star Fish  X 10 per side
Rest as needed between stations and rounds

Competition:
3 Rounds; not for time
1. Hang Power Clean + Jerk (3+1) @ 80%+ working weight
-add 5-10lbs to last week’s working percentage
2. Romanian Deadlift X 5 with pace (2.1.2.1)
-using same weight used for the HPC and jerk combo
3. Weighted Pistols X 10 each side
Rest as needed between stations and rounds

C.
Performance:
4 Minute Amrap
40 X Double Unders
20 X Russian KB Swings 70/55lbs
Rest 2 minutes
4 Minute Amrap
40 X Double Unders
20 X Walking V-ups

Competition:
4 Minute Amrap
40 X Double Unders
10 X Handstand Pushups
Rest 2 minutes
4 Minute Amrap
40 X Double Unders
10 X Toes to Bar
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Wednesday, October 19th, 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

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. Focus:Fix your front rack and eliminate pain in wrists and forearms. Poor flexibility in the front rack is one of the top complaints from athletes. Don’t let this easy to improve position limit your lifts.

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. (1/2 full)
Lincoln Square: Starting Saturday, Nov. 5th.

A. 
Performance:
Wendler Week 1 Deadlift, cycle 2: Take 12 minutes
When working with a Wendler progression you base your percentages from what is called a “working 1RM”. You can find this number by simply 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”.

**We are on cycle 2/3 of this Wendler Progression. If you completed the last Wendler Deadlift cycle, add 10lbs to your old 1rm.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+x85% (plus set)
*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

Competition:
Hang Power Clean and Jerk: (3+1)
-Take 12 minutes to build to 80% of 1rm C&J

B.
Performance:
Hip/Glute Mobility/Stability Circuit: 3 Rounds; not for time
1. Reverse Lunge to stepup with KB or DB X 8 each side
2. Lateral Lunge with KB or DB X 8 each side
3. Standing ABductions X 15-20 each side.
Rest as needed between stations and rounds

Competition:
3 Rounds; not for time
1. Hang Power Clean + Jerk (3+1) @ 80% working weight
2. Romanian Deadlift X 5 with pace (2.1.2.1)
-using same weight used for the HPC and jerk combo
3. Strict Ring Dips X max unbroken
Rest as needed between stations and  rounds

C. 
Performance/Competition:
10 minute Amrap
60 sec X Plank
50 X Double unders
25 X Abmats
50 X Russian Twists
25 X Single Arm Russian KB swings 55/35lbs

#CFDSTRONG #LADIESWHOLIFT