Friday, May 18th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 4-5pm  New Session starting today! (Session 1/8) Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4

A. 
4 Rounds: For Quality
(With a running clock X 8 minutes)
Plank X 1 minute
Follow each round with:
Glute Bridge X 45 seconds
Foot positions vary each round;
R1: Narrow
R2: Wide
R3: Frog
R4: Narrow
*Rest when needed, if you can maintain a plank with no rest you will be able to complete all  4 rounds with 15 second transitions between each round.
B.
Floor Press X 10 reps
-Building X 8 Rounds,
-Every 90 seconds
(12 minutes)
C. 
For time: (12 min cap)
18-15-12-9-6 (60 reps of each)
Power Snatch 75/55lbs
Bar over burpees

Our recent onramp graduates at Defined Lincoln square. If interested in our next session starting next week, please reach out to Cara@crossfitdefined.com

Monday, April 30th, 2018

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square, 6-7pm  Ages 5-11 years old. Pre-registration required. (Week 4/6) Kids can attend Mondays only, Saturdays only or both. Please reach out to Coach Cara@crossfitdefined.com if you want to late join our current session or have interest in our next session!


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, May 12th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


New Cycle starts today: Week 1/4
Week’s Preview:
Tuesday: Floor Press + Pullups + Run/T2B WOD
Wednesday: OHS or BS with pace
Friday: Long WOD, “Wanderlust Metcon”

A. 
Power Clean + Front Squat + Jerk: (1+2+1)
-Build to a heavy for the day
-Take 15 minutes

B. 
3 Rounds; not for time
Split Squat with Double KB X 10 each side
-Stagger or inline stance
Plank or weighted plank X 1 minute
Rest as needed

C. 
For time: (8 minute Cap)
21-15-9
Conventional Deadlift
Bar over burpee

*Use your heavy set from Part A.
-Barbell weight should not exceed 55% of Conventional DL

 

 

 

Monday, March 19th, 2018 Week 5: CrossFit Open #Definedintramurals

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square, 6-7pm  Ages 5-10 years old. Pre-registration required. Week 6/6.
Please note that our next 6-week session is starting April 7th and will include a Monday or a Saturday class option. Register here.


Announcements & Upcoming Events

CrossFit Open 18.4 Score Submission: Reminder to submit your scores by Monday 7pm at the latest. Submit scores here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 24th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, April 8th
Lincoln Square: Next onramp starting Monday, April 9th


Our 3rd Strength and Conditioning Cycle of 2018 starts today! Week 1/4

Immediately following this cycle we will run our first 2 week testing phase of 2018. Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

Week’s Preview
Tuesday: OLY
Wednesday: Back Squat
Friday: Wendler Conventional DL + CF Open 18.5

A.
Shoulder Press + Push Press: (1+2)
-Take 10 minutes, build to a heavy for the day

B.
Push Press + Power Jerk: (1+2)
-Take 8 minutes, build to a heavy for the day

*Recording heavy sets from both!

C.
6 Minute Amrap
Overhead Barbell Lunge  X 10 steps (alternating legs)
-Barbell weight should not exceed 55% of strict press 1rm
-Scale to Front rack or Goblet Lunge if needed
Bar over burpees X 8 reps
Overhead Barbell Lunge X 10 steps
Knees to Elbows X 8 reps

Rest 2 minutes

6 Minute Amrap
Overhead Barbell Lunge  X 10 steps (alternating legs)
-Barbell weight should not exceed 55% of strict press 1rm
-Scale to Front rack or Goblet Lunge if needed
Bar over burpees X 8 reps
Overhead Barbell Lunge X 10 steps
Toes to Bar X 8 reps

That moment someone does something inspirational!

 

 

Friday, March 16th, 2018 Week 4: CrossFit Open 18.4! #Definedintramurals


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 24th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, April 8th
Lincoln Square: Next onramp starting Monday, April 9th


Deload/Transition Week. Next Cycle starting March 19th.

A note about the CrossFit Open 18.4:

Our Intramural Throw-down for 18.4 will take place at Lincoln Square.  First heat starts at 11:30am!  All are welcome!  Team Pink, Gold, Green, Orange, Blue and Yellow Unite! 

Due to the space requirements and high volume of Deadlifts in this workout, we will not be performing 18.4 as RX in class. However, we will substitute a more suitable version for group class programming!  If you want to complete 18.4 Rx or scaled, please join us on Sunday for our 4th week Intramural Throw-down at CFD Lincoln Square! 

A. 
E.M.O.T.M.: 8 Rounds @ each station (16 minutes total)
Odd: Conventional Deadlift X 5
Even: Landmine Oblique Twists X 30-40 seconds

B.
For time: “Diane” (10 minute cap)
21-15-9
Conventional Deadlifts
Handstand Pushups
-scale to Hand Release Pushups if needed

In remaining time, complete the following;
21-15-9
Single Arm KB Thruster 55/35lbs
Bar over Burpees

*Barbell weight should be no more than 55% of 1rm Conventional Deadlift

Rx Barbell: 225/155lbs
Scaled CF Open Rx: 135/95lbs

 

 

Wednesday, February 28th, 2018 Week 2: CrossFit Open!

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. February Focus: Hips & Pelvis. Hips holding you back? Come learn the path to a better squat and fix your hips, lower back, and stabilize.


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, March 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, March 11th
Lincoln Square: Next onramp starting Monday, March 12th


Cycle 2, 2018: Week 3/4
Week’s Preview:
Friday: Heavy Cleans + Open Wod 18.2

A.
Shoulder/Upper Back Activation and Prep: 3 Rounds: 45 On/ 15 Off
1. Twisting Bear: Dynamic Chest/Bicep and Shoulder Opener

2. Seated Scapular Wall Slides

3a. Farmer’s Carry, AHAP with Double DB or KB

3b. Ring or Bar Muscle up prep for those that are performing M/U in Part C.
R1: Bar or Ring: Active kip swing hips to rings/bar
R2: Bar or Ring: Support Holds in top position
R3: Bar or Ring: Dips with pause in top and bottom position

B.
Wendler Week 3 Shoulder 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: 5×75%, 3×85%, 1+x95% (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!

*Follow each round with: Active Hang Hollow Kip swings X 10-20 reps (squeeze an abmat between ankles throughout movement)

C.
3 Rounds: 1 minute ON/ 30 seconds OFF
Min 1: Overhead Reverse Lunge
-Scale to Front/Back Rack position if needed
-Use no more than 45% of Push Press or Snatch
Min 2: Muscle ups, Pullups or Ring Rows
-Strict or kipping, choose a skill or strength you want to improve upon
Min 3: Bar over Burpees

STU!

Monday, February 19th, 2018

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square with Coach Danny and Coach Igor, 6-7pm  Ages 5-10 years old. Pre-registration required. Week 2/6. Our next 6 week session will include a weekend class option; registration coming soon!


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, Feb. 18th (late registration open till end of day Tuesday)
Lincoln Square: Next onramp starting Monday, Feb. 19th (late registration open till end of day Wednesday)


2018 CrossFit Open begins this week! Register for the CF Open here! 

*A note about the CrossFit Open and CFD’s 1st Annual Intramural Open:

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete.  Workouts are released on Thursdays at 7pm CST, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 7pm CST the following Monday.

Similar to past years, CFD will be attempting to program the workouts on Fridays in regular class.  The logistics, timing, equipment needed and overall safety of each week’s Open WODS will determine if we complete the WOD as prescribed, alter it slightly for class, or just program something completely different.

Part of the CFD Intramural Open involves completing these workouts with your team on our Sunday throw downs. We encourage anybody registered in the open or CFD’s Intramural to take the judges course online so we have as many helpers as possible on Sundays with over 150 CFD athletes participating!

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

More details to come!

Cycle 2: Week 2/4
Weeks Preview:
Tuesday: Backsquat, T2B, Rowing and Team WOD w/ HSPUS or Pushups
Wednesday: Rowing Technique Drills, SDL with pace,  “100%” Wod with slamballs and burpee box jump overs
Friday: Shoulder/Upper Back GPP + Wendler Strict Press + CF Open WOD 18.1

A.
Clean and Jerk: (1+1)
-Build to 85% of 1rm C&J of a moderate to heavy working weight
-Take 12 minutes

B. 
4 Rounds: 3 Minutes ON/ 3 Minute OFF
3 X Power Clean
3 X Front Squats
3 X Power Jerks
3 X Bar Over Burpees
Round 1: 40% of C&J
Round 2: 50%
Round 3: 60%
Round 4: 40%
*Recording total rounds and reps compleed over 4 rounds

CFD does Galt Games, 2018

Tuesday, February 13th, 2018

Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Alex, 6-6:30pm. February Focus: Hips & Pelvis. Hips holding you back? Come learn the path to a better squat and fix your hips, lower back, and stability.


Announcements & Upcoming Events

2018 Intramural CrossFit Open. Register for now for CFDs first Intramural In-House CrossFit Open. Each gym will have 3 teams randomly put together. Uniforms for each team, multiple divisions, scoring based on 7 different factors across Rx, Scaled, Male, Female and Age Group categories. Details and sign up here.

CrossFit Open Skill Session – Thursday, February 15th. This is open to anyone who would like to improve or work on their Handstands & Muscle Ups (bar & ring). No prerequisites necessary. Registration & details here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, Feb. 18th
Lincoln Square: Next onramp starting Monday, Feb. 19th


The new cycle starts today. Week 1/4
Week’s Preview-
Wednesday: Back Squats + Team Cindy
Friday: Open WOD
A. 
Clean or Hang Clean/ Snatch or Hang Snatch: Athlete’s Choice!
-Take 10 minutes building to a heavy single
-If you know your 1rm C&J or Snatch, build to 80%
B.
E.M.O.T.M.: X 5 Rounds
Min 1: 80% X 1
Min 2: 80% + X 1
Min 3: 80% ++ X 1
Min 4: 80% + X 1
Min 5: 80% ++ X 1
C. 
3 Minute Amrap/ 3 Minute Rest X 3 Rounds
3 Minute Amrap
21 X Deadlifts
21 X Bar over burpees
*Finish rest of time with max reps Calorie Row
3 Minute Rest
3 Minute Amrap
15 X Deadlifts
15 X Bar over burpees
*Finish rest of time with max reps Calorie Row
3 Minute Rest
3 Minute Amrap
9 X Deadlifts
9 X Bar over burpees
*Finish rest of time with max reps Calorie Row
*Recording total calories rowed over 3 rounds!
**Barbell weight should not exceed 55% of 1rm Conventional Deadlift!