Sunday, February 19th, 2017

“Manage Your Macros” Nutritional Workshop Registration: This Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p

Next available On-Ramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
- Lakeview: Starting Thursday, March 2nd
- Lincoln Square: Starting Monday, March 6th

Yoga Reminder:  today at 10:30a at CFD Lincoln Square.


Lakeview Training:
9a – Simulated Long Run
10a – KB WOD
9a to 11a – Open Gym
12p – Marcros Workshop (sign up here, you can stil attend)

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD
10:30a – Athletes Yoga

SLR Programming:  Sandbags, pull-ups, burpees & a run repeats over the course of 40 minutes. Come see us at 9a for more details.

KB Programming: 

A) Strength Superset EMOTM for 12 min. Rotate between the two movements.

Station 1 – KB Complex
– KB Single Arm KB Clean x2
– KB Push Press x2
– KB Jerk (power or split stance) x2
– KB Squat in the front rack position x2
** Set the KB down and repeat on the other side.
** Build in weight as you feel comfortable.

Station 2 – Ab Wheels x10 – 15 reps.

KB WOD – 4 Rounds for time.
20 Jumping Pull Ups
20 Lunge Steps (hold the KB you are going to swing)
20 Russian KB Swings (heavy)
20 Double Unders (40 singles)
20 Cal Row
Rest 2 Min

Last One

Saturday, February 18th, 2017

“Whole 30″ Nutritional Workshop Registration: This Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

“Manage Your Macros” Nutritional Workshop Registration: This Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p

Next available On-Ramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
- Lakeview: Starting Thursday, March 2nd
- Lincoln Square: Starting Monday, March 6th

Yoga Reminder:  this Sunday at 10:30a at CFD Lincoln Square.


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Intro Workout (sold out)

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a – Team WOD
11a – Intro Workout (2 open spots, sign up Here)
11a – Olympic Lifting
12:30p – Whole30 Nutrition Workshop

Team WOD Programming:

Team WOD (Teams of 3) – Move a lot of weight (40m cap)

1) Pick a weight/option.
Option 1: 7,000 Strict Press, 9,000lb F. Squat & 11,000lb Deadlift
Option 2: 9,000 Strict Press, 12,000lb F. Squat & 15,000lb Deadlift
** Note:  If you and your teammates usually go Rx then option 2 will probably be the way to go. Everyone should be using the same weight and rep scheme.

2) The workout. Strict Press your weight as a team, then go for an 800m run. When you get back you will Front Squat your weight then go for an 800m run and then you will finish with the Deadlift and an 800m run. Split the reps up any way you like.  Everyone must run together.

Strength Cafe / Strength Bias Programming:

Part 1 – Box Squat: 12 – 15 sets of 3

Part 2 – 4 or 5 Rounds of: DB Bench x10 + Death March x20 Steps

SWOD – 10 AMRAP of: Russian KB Swing x10 + Burpee Box Jump x5 + a Quick Sprint

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Nutrition Workshops this weekend.

Abs are built in the kitchen- It’s true! All the hard work and sweat in the gym will make you strong, but to take your fitness to the next level you must tackle your NUTRITION! Now’s the time.

Join us this weekend to take the leap!  You have two options.

Option #1 – WHOLE 30:  Saturday 12:30-2pm at Lincoln Square
• Change your relationship with food forever
• Learn what it really means to eat clean
• Kick bad habits and addictions
• Eliminate excess fat and inflammation
• Learn meal prep and planning
• Push the “reset” button on your health
DO IT.  Sign up HERE!

More Abs

Option #2 – MACRO Challenge:  Sunday 12:00-1:30pm at Lakeview
For any athlete that is looking to take their nutrition to the next level.
• Learn that food is fuel and changes athletic performance
• Determine Protein, Carbs and Fats that YOUR body needs
• Understand volume for optimum body composition, fat to muscle.
• Recover smarter
• Tackle meal prep and planning
DO IT.  Sign up HERE.

AbsPC. working against gravity

Thursday, February 16th, 2017

“Whole 30″ Nutritional Workshop Registration: This Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

“Manage Your Macros” Nutritional Workshop Registration: This Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p

Abs

 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, February 18th. 11am-Noon. Classes offered at both gyms. Register HERE.

2017 Onramp Dates: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
- Lakeview: Starting Thursday, March 2nd
– Lincoln Square: 
Starting Monday, March 6th


CFD Lakeview Specialty Classes:
7p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes
5:30p – Strength Bias
6:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

Open Gym Today: Come in today and challenge the coaches to help you improve a movement that you are struggling with. Challenge the coaches to create a training day that works just for you. Just come in the doors and work hard. Check the schedule for the entire list of open gym times. The options for “Open Gym” are endless. You just have to come ready to train, we will do the rest.

Strong website links for your enjoyment.  Click below.

Plan your day.  

Couples that lift.  Last. 

Sign up for the CrossFit Open.

More Abs

 

Sunday, February 12th, 2017

Next On-Ramp Classes for 2017: Contact Coach Cara at Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


Lakeview Training:
9a – Simulated Long Run
10a – KB WOD
9a to 11a – Open Gym

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD

SLR Programming:  Today will not be a technical day but it will make you work. More details when you show up.

KB Programming: 

A) Skill Strength – Turkish Get Up x1 (each side)
** Spend 10 Min working on your TGU.
** Work 1 rep on each side going back and forth. Rest as needed.

B) For time:
4 Rounds:
30 Double Unders (60 singles)
25 KB Swings
20 Mountain Climbers (L + R = 1)
15 Pull Ups
** Rest 60 seconds at the end of each round.

B) Finishing Move – 3 Rounds – Ab Wheels x10 + Hollow Body Rock Hold x20s

Saturday, February 11th, 2017

Saturday @ LV: OLY Class at Noon: Cancelled! Join us at CrossFit Illumine to support 6 of our CFD athletes competing in a USAW Weightlifting Meet.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. Register HERE.

Next available On-Ramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Team WOD
12p – Olympic Lifting (canceled for today due to the Illumine Weightlifting Meet)

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a – Team WOD
2:30p – Chicago Rugby Strength & Conditioning (private group)

Team WOD Programming: 

Strength Accessory Work – 3 Rounds of Farmer Carry x200′ w/ a brisk walk + Double DB Hang Power Clean (demo)  x10

Teams of 2.  Complete the following.
** Every round the work increases and the rest decreases.
** Split the work up however you like. Each person must do at least 1 rep at each movement.

Round 1 – 5 Min Cap
200m Row
Hang Power Clean x10 (use 60 – 70% of your 1 rep max)
Box Jump x10 (you must step down)

Round 2 – 5 Min Cap
250 Row
Hang Power Clean x12 (use 60 – 70% of your 1 rep max)
Box Jump x12 (you must step down)

Round 3 – 5 Min Cap
300m Row
Hang Power Clean x14 (use 60 – 70% of your 1 rep max)
Box Jump x14 (you must step down)

Round 4 – 5 Min Cap
350 Row
Hang Power Clean x16 (use 60 – 70% of your 1 rep max)
Box Jump x16 (you must step down)

Round 5 – 5 Min Cap
400m Row
Hang Power Clean x18 (use 60 – 70% of your 1 rep max)
Box Jump x18 (you must step down)

Strength Cafe / Strength Bias Programming:

Part 1 – Push Press.  Sets of 12 – 10 – 8 – 6 – 4 – 2
** Start light and then build in weight until you get to a heavy 2 rep.
** 1 Drop Set for 8 – 10 reps at 60% of your heavy 2.

Part 2 – Front Squat. Sets of 12 – 10 – 8 – 6 – 4 – 2
** Start light and then build in weight until you get to a heavy 2 rep.
** 1 Drop Set for 8 – 10 reps at 60% of your heavy 2.

Part 3 – 3 Rounds of Bicep Curls x10 + Russian KB Swings x15

SWOD – Heavy DB/KB Snatch x60 (8 Min Cap)
** Starting w/ burpees and every min on the min stop what you are doing and hit 4 burpees.
** Continue on until you complete 60 Snatch Reps (30 each side).

Taste the KoolAid.

Taste the KoolAid.