Tuesday, January 9th, 2018

Buddy 1

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. Focusing on Traps and shoulders. Having proper mobility and stability in your shoulders and middle back will get you over the plateau and bulletproof your shoulders.

Announcements & Upcoming Events

Oly Concepts Weightlifting Seminar – Sunday, Jan 21st from 9a to 4p.  Come spend the day with Danny Camargo going through drills, video technique breakdowns and a hands-on lifting approach with the Clean, Jerk & Snatch. Registration and details here.

Adaptive Athlete Clinic – Saturday, Jan 27th from 11a to 1p. CrossFit Defined is developing an Adaptive Athlete Program, and the concept behind this initiative is simple: We want to increase accessibility to the health and fitness world to those folks that may require workout program modifications due to the need for adaptive equipment. For more details and to sign up click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, January 20th 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, 1/9, First onramp of the 2018, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of 2018, limited space available!

6 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

New Cycle starts today!
Preview of week:
Wednesday: 3 Position Clean or Snatch
Friday: Skill training on HSPUs and Open WOD #17.5!

Shoulder/Upper Back Activation and Prep: 3 Rounds: 60 on/ 20 off
1. Face down (Prone) on Bench: Retract + Row + “W” Rotation + Press
3. Double or Single Unders
Wendler Week 1 Bench Press: 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: 5×65%, 5×75%, 5+x85% (plus set)
*All sets today are in preparation for your max effort “plus set”.

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


Team WOD: Teams of 2 (10 minute cap)
Complete 2 rounds each of the following below;
Station 1: Row 500/400 meters
Station 2: Amrap of “Cindy”
5 X Pullups
10 X Pushups
15 X Air Squats
*While partner 1 is completing their row, partner 2 is performing as many rounds and reps as possible on the amrap.  Once partner 1 is done they switch places and partner 1 picks up where the other left off.  Rotate in this style for a total of 2 rounds each!
*Recording total rounds and reps completed as a team!

Liftmas 2017