Saturday, June 24th, 2017

Upcoming Events

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Details here.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. Saturday, July 15th @ LV. Details here.

CFD’s 7th Annual Murph Day &  Summer BBQ: Saturday, July 1st! Details and registration here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Details 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, July 6th
Lincoln Square:
 Starting Monday, June 26th


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
9:30a – Beach WOD at Montrose Beach
10a – Team WOD
11:00a – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
9:30a – Beach WOD at Montrose Beach
10a -Team WOD

Team WOD Programming:

A. Accessory Work (about 10 min)
4 Rounds. Strict Press x10 + Seated Band Pulls x20 – 25

B. Conditioning (15 min / 12 rounds of 1:15)
For Time: 150 Wall Balls (20/14)+ EOTM: 6 Deadlifts (225/155)
* Wall Balls – one athlete works at a time. Split the reps up any way you like. Just get it done and do it right. Every 1:15 stop and hit your DL’s (3 each person).  The DL should no be higher than about 55 – 60% of their 1RM.

B. Go Mode (10 Min Cap)
30 – 20 – 10 of Russian KBs & Burpees
* Split reps up any way you like. 35 of each, 25 of each 15 of each and then done. One athlete works at a time.

Strength Bias Programming:

Part 1 – Coan Row x5 + Farmer Carry x200′. 5 – 6 rounds.

Part 2 – Bench Press Tempo. 6 – 7 sets of 3 w/ a 5 second down tempo.

Part 3 – Accessory Work. 5 rounds of each.
A1 – Barbell Complex – 5 curls, 5 bent over row, 5 press, 5 good morning
A2 – ABs – Weighted Sit Up Throws

Friday, June 22nd, 2017


UPDATES & UPCOMING EVENTS

SATURDAY SCHEDULE CHANGE: Check website for update on beach wod, weather dependent!
-LV: 11AM TEAM WOD is cancelled. OLY class will move from 11-12:30pm.  All other classes stay the same.
-LS: 11AM OLY class cancelled. All other classes stay the same.

We are on week 4/4 on this current cycle! Next week is a deload/transition week.  New cycle starts July 3rd.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. Saturday, July 15th @ LV. Details and registration here! 

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent. Updates will be posted to the website Saturday morning by 8am!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th 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)

Lakeview: Starting Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Front Squat with pause
-Take 10 minutes, building to 70%+ of 1rm
-Pause for 2 seconds in the bottom position of each rep
-Add 10-20lbs from last weeks working weight

-This will be the last and heaviest week on this progression!

B.
3 Working Sets: Every  2 minutes
-Front Squat @ 70%+ X 3 reps with 2 sec. pause

C.
3 Rounds; for time; (14 minute cap)
50 X Air squats
21 X Pullups
10 X Hang Power Cleans

Competition RX: 135/95lbs
-Barbell weight should not be more than 50% of 1rm

Bonus: “The Grind”, (to be completed after class)

EMOTM X 10 Rounds
Odd: 15-12 Calorie Row
Even: 12- 15 X Toes to Bar

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Our most recent onramp at Lincoln Square. If you spot a fresh face, partner up and show them how it’s done at CFD. #fitfam #cfdfundamentals

Thursday, June 22nd, 2017

Updates & Upcoming Events.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. Saturday, July 15th @ LV. Details here.

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Details here.

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Details 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, July 6th
Lincoln Square:
 Starting Monday, June 26th


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)
7:00p – Freestyle Open BBQ hosted by Coach Cara! Toss some food on the grill with us tonight. Bring an item to share if you can.

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.

Throw an axe at something. Tonight.

Don’t blame anyone. 

Angry men at the movies. 

 

Hold the standard.

 

Wednesday, June 21st, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Fix your Shoulders- The shoulders figure into every upper body exercise. If your arms are moving, that movement is occurring along the joints that comprise the shoulder. Get rid of shoulder pain and start moving correctly. The answer is simple: consistency!


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle! Next week is a deload/transition week.  New cycle starts July 3rd.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. Saturday, July 15th @ LV. Details and registration here! 

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent. Updates will be posted to the website Saturday morning by 8am!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th 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)

Lakeview: Starting Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
3 Rounds: 7 Minutes ON/ 3 Minutes OFF

Round 1:
Run 800 meters
Finish rest of time with Amrap of the following;
Pushups X 10 reps
Box Jumps X 10 reps 20″

Round 2:
Run 800 meters
Finish rest of time with Amrap of the following;
Pushups X 10 reps
Single Arm DB Snatch X 10 reps 55/35lbs, alternating

Round 3:
Run 800 meters
Finish rest of time with Amrap of the following;
Pushups X 10 reps
Ball Slams X 10 reps 40/30lbs

*Option to sub the run for a Row X 1200/900 meters

*Score is total pushups completed over 3 Amraps

B.
Tabata Mashup X 16 Rounds
Russian Plate Twist
&
Hollow Flutter Kicks

C.
Bonus: “The Grind”, (to be completed after class)

3 Rounds; not for time
21 X Calorie Bike or Row
21 X Ring Dips
Rest as needed after each set

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Beach WOD this weekend, Saturday, 930am @ Montrose Beach. Weather dependent!

Tuesday, June 20th, 2017


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. Focus: Fix your Shoulders- The shoulders figure into every upper body exercise. If your arms are moving, that movement is occurring along the joints that comprise the shoulder. Get rid of shoulder pain and start moving correctly. The answer is simple: consistency!


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle! Next week is a deload/transition week.  New cycle starts July 3rd.

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent. Updates will be posted to the website Saturday morning by 8am!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration 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, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
6 Rounds: Every 3 Minutes
Strict Shoulder Press X 6-8 reps
-building in weight each round to a heavy

Table Top Stretch X 30 seconds
Scale up to Thoracic Bridge
Scale down to Glute Bridge

Elevated Renegade Rows X 30 seconds each side

B.
3 Rounds; for time: (12 minute cap)
21/15 X Calorie Row
18 X Wallballs 20/14lbs
15 X Russian KB Swing 55/35lbs
12 X Burpees

C.
Bonus: “The Grind”, (to be completed after class)

3 Rounds; each for time:
100 X Double Unders
25 X Kipping HSPUs
Rest as needed after each round

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

LS athletes Erich and Aimee reppin’ CFD in Ljubljana, Slovenia #hoozah!

Monday, June 19th, 2017


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle!

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent.

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration 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, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Power Clean + Front Squat + Jerk: (1+1+1)
-Build to a heavy complex for the day
-Building in weight X 15 minutes

B.
Every Minute on the Minute X 9 Rounds
-Using 75/80% of today’s heavy complex

*Add 5-10lbs from last attempt
Min 1: Power Clean + Front Squat + Jerk: 1+1+1
Min 2: 2+2+2
Min 3: 3+3+3
Min 4: 1+1+1
Min 5: 2+2+2
Min 6: 3+3+3
Min 7: 1+1+1
Min 8: 2+2+2
Min 9: 3+3+3
*Rest/recover remaining time of each minute. Use a weight that allows you to complete all rounds!

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmats

D.
Bonus: “The Grind”, (to be completed after class)

1-3 Rounds; not for time
SandBag Bear Hug X Accumulate 3 minutes
*Pick the heaviest sandbag you can hold for 3 minutes unbroken!
Rest as needed after each set

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Subtle reppin” #cfdstrong #reppinpins