workingOUT IV

Thursday, April 27th, 2017

Updates & Upcoming Events.

Committed Club Winner: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle.  At the end of every quarter, we will pull 1 winner!  Bobby D. won a free month at CFD!  Congrats buddy!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 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 intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Outdoor Running Class: today from 7-8pm, Belmont Waterfront with Coach Allyn!  More details here.  Weather permitting.


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.

workingOUT 2017.  Sign up and details!

Extreme Ownership. 

These moves are so nasty. 

 

Strong. It's awesome on so many levels.

Strong. It’s awesome on so many levels.

 

 

 

Sunday, April 23rd, 2017


UPDATES & UPCOMING EVENTS

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD
12p – Athletes Yoga

Lincoln Square Training:
9a to 10:30a – Open Gym
9:30a – Coach Luis Hero WOD Selection
10:30a to 1p – Potluck BBQ & Spikeball to celebrate Coach Luis & Sarah moving to CO!

SLR Endurance Programming:  Come see us at 9a at CFD Lakeview for training details.  We have another new one from Coach Mark.

KB Programming:

Strength Accessory – 4 Rounds of:
Heavy Farmer Carry – 100′
Turkish Get x2 (each side)
Push Ups x5 – 8
Rest as needed

WOD – 4 Rounds of:
10 Russian KB Swings (70/55)
8 Box Jumps
10 Russian KB Swings
Jumping Lunges (L + R = 1)
10 Russian KB Swings
Sprint (LV – to the wall and back)
Rest 2 Min

Core & Chill: 4 Rounds of: 10 Ab Wheels + 10 Ab Mats + 10 Russian Twists (L + R = 1)

Come on in and play

Come on in today to LS and send these two class acts off in style!

Saturday, April 22nd, 2017

Upcoming Specialty Classes & Events

Recovery Yoga with Coach Rachel, This Sunday @ Lakeview from Noon-1pm.  All friends and family of members are welcome free of charge!

Saturday Schedule Changes: Lakeview: 11:00a Team WOD is canceled for our “Intro to CrossFit Defined Workout”.  OLY will be moved to 12:30-2pm.

Retail Pre-Order Sale: Order now through Saturday night!  CFD Shopping Mall here.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Intro to CFD Workout
12:30p – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a -Team WOD
11a – Intro to CFD Workout

Team WOD Programming:

EMOTM for 10 Min (5 rounds of each):
A – Single Arm KB/DB Strict Press x3, Push Press x2, Split Jerk x1 (each side)
B – Deadlift (sumo or conventional) x8 – 10 @ 45 – 50% of your 1RM

Teams of 3 for 5 Rounds.
40 Second Row Sprint for Cals
40 Second Goblet Squat or Front Squat @45 – 50% of your 1RM
40 Second Burpees to 45# Plate

Details: One athlete will start at each station. You have 40-seconds of solid effort and then a 20-second movement transition. Once you hit all three stations, you and your teammates will rest for 90 seconds together. During that time please record your total rep count and then try to tie that number for the rest of the rounds.

Strength Cafe / Strength Bias Programming:

1A – Strict Press – x12, x9, x6, x3, x3, x3
1B – Tall Power Box Jump x2 – build to a tall double (always land in a power position, always step down).

2 – Floating Snatch Grip Deadlift – 5 sets of 4 at the same weight. Not a max weight, but something challenging.

Accessory SWOD – 6 Rounds of – Row 150/100m as fast as you can.  Follow with 10 DB Bicep Curl to Shoulder Press Reps.
** Rest as needed between rounds.

DSC_4122 copy

You don’t need to work-out to chill-out.

Thursday, April 20th, 2017

 

UPDATES & UPCOMING EVENTS

1st Outdoor Running Class of 2017: today from 7-8pm, Belmont Waterfront with Coach Allyn!  More details here.  Weather permitting.

Recovery Yoga with Coach Rachel: This Sunday @ CFD LV from Noon-1pm.  All friends and family of members are welcome to attend, free of charge!

Retail Pre-Order Sale: Order now through this Friday night!  CFD Shopping Mall here.


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.

A pretty solid look at barbell shoes. 

Face your fears with Will. 

Growth mindset.  You CAN expand your talents. 

We are more than a gym.  #CFDStrong

We are more than a gym. #CFDStrong

 

 

 

Defined Endurance Update

Programming is focused towards preparing athletes for a long fall endurance event, such as the Chicago Marathon. Every training session will contain scaled options for athletes with goals other than the marathon. Generally speaking, the weekly WODs prescribe one short interval day, one long interval day and a long distance conditioning day. They are to be performed in conjunction with at least 3-5 Crossfit workouts per week.