Friday, December 15th, 2017


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This Sunday, 12/17, 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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 Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A.
Back Squat or Overhead Squat: Athlete’s Choice!
-8 Sets X 2 Minutes building in weight each round
-Heavy 3 with a 2 second pause in bottom position of each rep
*Recording heavy 3 from the day!

B.
5 Rounds for time: (12 minute cap)
Bear Complex X 5-4-3-2-1 cycles 115/75lbs
Abmats X 50-40-30-20-10

*Barbell weight: Should not exceed 40% of C&J
-Choose a weight you can complete each round of the Bear complex without dropping the barbell

CFD Barbell Power lifting team in action!

Thursday, December 14th, 2017

Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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 Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


CFD Lakeview Specialty Classes:
5:00p – Strength Bias
6:00p – Conditioning / Simulated Long Run/Row
7:00p – 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 

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 through 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.

 

 


 

Wednesday, December 13th, 2017

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Compression bands, aka,  Voodoo Floss Bands help make positive changes to our joints and soft tissues through compression, tension and movement. These changes will often increase joint mobility, decrease pain, and speed up recovery through myofascial release, occlusion and reactive hyperemia, and joint centration. Come learn basic techniques on how to use this highly effective mobility tool!


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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 Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A.
Shoulder Press: 5×5
-Build to a heavy 5, every 90 seconds, X 5 Rounds

B.
Jerk technique work
-Pause for 2 seconds in the dip portion of each Jerk
-Power Jerk + Split Jerk: (1+2)
-6 Sets, every 2 minutes
*Focusing on maintaining weight in heels for both the dip and drive

C.
4 Rounds: E.M.O.T.M. X 12 minutes
Station 1: Single Arm Snatch X 15 reps
-alternating sides after each rep
Station 2: Heavy Wallballs X 10 reps
-choose something that is heavier than what you use in wods but also allows you to still hit depth and target height!
Station 3: Static Wall Sit with plate  X 30 seconds

Congrats to our Defined team that competed last weekend at the ChiTown Throwdown!

Tuesday, December 12th, 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. Compression bands, aka,  Voodoo Floss Bands help make positive changes to our joints and soft tissues through compression, tension and movement. These changes will often increase joint mobility, decrease pain, and speed up recovery through myofascial release, occlusion and reactive hyperemia, and joint centration. Come learn basic techniques on how to use this highly effective mobility tool!


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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 Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A.
Wendler Week 2: Conventional Deadlift OR Sumo 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”.

**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+x90% (plus set)
*All sets today are in preparation for your max effort “plus set”. Recording total reps and weight for the day!

B.
20 Minute Amrap: Team WOD, teams of 2
1000/750 meter Row
60 X Box Jumps 24/20″
30 X Burpees
60 X Goblet Walking Lunges 55/35lbs
30 X Slam Balls 40/30lbs

*Only 1 partner working at a time, complete as many rounds and reps as possible

Monday, December 11th, 2017


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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 Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A1.
Kipping Prep: Tabata Mashups: 20 on/ 10 off, 8 Rounds at each station

  1. Hollow Body Hold
  2. Superman extension 

*Scale hollow hold to tuck hold if needed

A2.
5 minute Skill Session
Kipping Technique
*If you have the strength and technqiue to kip already, work on Strict Chest to Bar pullups X sub max sets
Rest as needed after each set. Try to get 2-4 sets in time given!

B1.
Snatch Complex: Hang Snatch hi-pull + Hang Power Snatch
-1+1 X 3 cycles
-Building in weight after each 3 cycles X 12 minutes
-Priority is on position and timing, stay light and work on the mechanics of the lift!

B2.
3 Rounds: E.M.O.T.M. X 3 rounds: 30 on/ 30 off
Hang Power Snatch Cycling
-using somewhere between 35-45% of 1rm Snatch, or something light enough to hold onto for the full 30 seconds

C.
9 minute Amrap
Pushups X 10 reps
Walking Vups X 20 reps
Double Unders X 30 reps

*Recording total rounds and reps completed

Sunday, December 10th, 2017

Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

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, 12/5, last onramp of the year. (still time to join)
Lincoln Square: Starting Monday, 12/4, last onramp of the year. (still time to join)


Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD
12p to 6p – CFD Coaches Education Session (private group)

Lincoln Square Training:
9a to 11:00a – Open Gym
9:30a – Hero WOD

KB Programming: The Sunday Lineup

A) Strength Work – 4 Rounds
Bulgarian Split Squat – 5 each leg
Deathmatch – 20 Steps
Slam Ball Twists (demo) – 5 each side

B) Conditioning. 6 – 2 – 6
6 Min AMRAP
2 Min Rest
6 Min AMARP
Pull-Ups x5
Double KB Goblet Squats x10
Double Unders x20
Row Sprint (150 / 200)
** Continue on where you left off after the rest.

C) Gut Check – 3 Rounds 20 Flutter Kicks (L + R = 1) + V-Up x5 + Superman Extension x5

Mama T. . . all smiles, all the time.