Monday, October 9th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming soon!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  (sold out event) All friends and family of CFD are welcome!  Spectators encouraged!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, October 14th 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 Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Pushpress X 1 rep with 5 second negative + Pushpress: (1+1)
-Building to a heavy set of (1+1) over 8 sets, every 90 seconds
-compare your heavy set from today to week 2 on this cycle.

B.
Shoulder to Overhead Barbell Cycling
5 Rounds: Push Jerk X 5 reps, Every 90 seconds
-Increasing weight each round, make small jumps and prioritize your timing over weight on the barbell.
*Get comfortable with stringing reps together with each rep feeding into the next.

C.
12 Minute Amrap
200 Meter Sprint Run with Slamball 40/30lbs
Toes to Bar X 15
KB SDHP X 10 70/55lbs
Burpees X 5
Rest 1 minute

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

3 Rounds; not for time:
Strict Dips X 1 unbroken set
Seated Plate Raise X 15 reps
Seated BB Bicep Curl X 15 reps
Rest as need after each set

*Repeat from week 2 on this cycle.

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Big shoutout to all who ran in the Chicago Marathon!!! CFD pride!

Wednesday, October 4th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm Focusing on Thoracic Spine, neck, traps and shoulders. Learn the importance of having proper mobility in your middle back and how improved stability in your shoulders and middle traps is crucial to staying pain free and moving forward in your strength training. Learn techniques to combat poor overhead position, neck tweaks, and tension headaches.


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 3/4. Want to know more about the focus of this current cycle? Click Here! 

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming this week!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  Sold Out. For more details, click here.

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, October 14th 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 Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Back Squat: Speed Sets (week 3)
-Take 10 minutes to build up to 65%+ of 1rm
-Build in sets of 3s
-Goal is to complete each rep in under 2 seconds
-Add 10-20lbs to your working weight from last week if you were able to complete all 4 sets in under the 12 second time cap!

B.
Working Sets X 4; Every 2 minutes:
Complete the following;
Speed Back Squats X 6 reps @ working weight
-If you fail to complete 6 reps in 12 seconds or less, lower weight for next set
-Priority on depth and speed, not weight used!

C.
“Pacing”
8 Rounds: The ultimate test of conditioning!
Row for Calories: 1 minute
Burpees: 1 minute

*The last time you saw this WOD was on 11.21.16

WOD Explained: The goal for each round is to always match your calorie reps on the rower to your burpee reps on the floor. For example, if you row 10 calories in the first round you need to hit 10 burpees in the first round. Once you have established a pace you think you can maintain, you can start increasing your reps. It is also your responsibility to build in your rest to each round based on how much work you are capable of. Always match your numbers. At the end of the 8 – 2 minute rounds, add up your scores, 2 numbers, total calories and total burpees.

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

3 Rounds; not for time:
Ring/Box Support Hold X 30 seconds
Banded Tricep press downs  X 45 seconds
Barbell Bicep Curls X 21 reps
Rest as needed after each set

*Repeat from week 1 on this cycle.

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**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!**

Monday night 8pm at Lincoln Square. Coach Cara and her Angels!
photo cred: Coach Alberto

Monday, September 25th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 2/4. Want to know more about the focus of the current cycle? Click Here! 

“Thankslifting” CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  For details and registration, click here.  The specific programming and training for this event will start next week.  Sign up now! Everyone is welcome, no prior experience necessary.

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

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

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Hang Power Snatch X 3
-Build to heavy triple for the day
-Take 15 minutes, building in each set
OR
Hang Power Snatch + Low Hang Power Snatch + Snatch Balance
-Build to heavy (1+1+1) for the day
-Take 15 minutes, building in each set

B.
3 Rounds: Every 2 1/2 minutes, perform the following;
RDL X 10 reps
-using heavy from Part A.
Ab Wheel Rollouts X 30-40 seconds
-scale down to Clock Plank X 30-40 seconds
Rest remaining time of each round

C.
9 Minute Amrap
9 X Single Arm Russian KB Swing Left 55/35lbs
9 X Burpees
9 X Single Arm Russian KB Swing Right
9 X Box Jump 24/20″

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

3 Rounds; not for time
Legless Rope Climb X 1-2 ascents
Tall Kneeling Single Arm Press X 30 seconds each side
Bent Over DB Flys X 30 seconds
Rest as needed after each set

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**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!**

 

Tuesday, September 19th, 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. Cancelled today.  Still on at Lincoln Square on Wednesday, feel free to head over there for the class or wait for next week at Lakeview. Focusing on:  Thoracic Spine and upper back! We all struggle with mid and upper back mobility it and it’s a huge limiting factor in our desk chair culture. Come do something about it!


UPDATES & UPCOMING EVENTS

New Cycle starts this week. Week 1/4.

“Thankslifting” CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  For details and to sign up, click here.  The specific programming and training for this event will start very soon.  Sign up now! Everyone is welcome, no prior experience necessary.

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

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

Lakeview: Starting Tuesday, September 19th.
Lincoln Square: Starting Monday, September 18th.


TODAY’S WOD

A.
Hang Power Snatch: (1+1+1)
-Build to a working set of 3 in the first 8-10 minutes, then perform 3-4 working sets at that weight in remaining time.
OR
Hang Power Snatch + Power Snatch: (1+1)
-Build to 75% of 1rm in the first 8-10 minutes, then perform 3-4 working sets at that weight in remaining time.

B.
3 Rounds: Every minute on the minute X 6 minutes
Odd Minutes: RDL: Clean Grip X 5 reps with pace
-using 60% of 1rm Back Squat X 5 reps, Pace = (3.2.X.1)
Even Minutes: Tall Box jumps X 5 reps, reset after each rep
-using a sub max height

C.
8 Minute Amrap
10 X Toes to Bar
10 X Burpees to plate (45lbs)

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

3 Rounds; not for time:
Ring/Box Support Hold X 30 seconds
Banded Tricep press downs  X 45 seconds
Barbell Bicep Curls X 21 reps
Rest as needed after each set

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**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!**

Put yourself out there then put it all out there! #Granitegames

Friday, August 25th, 2017


UPDATES & UPCOMING EVENTS

Labor Day CFD Apparel Sale: Doggy shirts, new colors, specialty class reppin’. You name we got it! Click here to see the goods!

Managing Your Macros Workshop & Challenge: This Sunday, August 27th at CFD Lakeview from 11:30am to 1pm with Coach Cara, Kay and Noal.
**Registration for the workshop  and 6 week program to follow are separate. Click here for more details on both! 

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Week 2/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD 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 Sunday, August 27th. (still a few spots left)
Lincoln Square: Starting Monday, August 21st.


TODAY’S WOD

A.
Front Squat + Jerk: (1+1)
-Take 6 sets, building in weight
-Build to 70%+ of C&J 1rm
-Take 10 minutes
-Add 5-10lbs from last weeks working set

B.
Working Sets X 4: every 2 1/2 minutes;
Front Squat + Jerk: (2+2) @ 70%+ of C&J

*Follow each set with:
1-2 x Legless Rope Climb (starting from a seated position)
OR
1 x submax set of chinups (minimum: 6 reps)
Rest remaining time of each round

C.
For time: (10 cap)
75  X Wallballs 20/14lbs
50 X Russian KB Swings 70/55lbs
25 X Burpees

*Last time you saw this WOD was on 12.2.16

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

3-5 Rounds; not for time
15 X GHD Situps
20 X Deathmarch steps with double DBs
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!**

Tuesday, August 1st, 2017 Testing week 1/2


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. Focusing on  LOWER LIMBS of Runners, Squatters, Jumpers- If you are lacking range of motion in your ankles and lower legs you have to compensate in other areas; primarily the knees, hips and Lower Back. Come in and learn an effective mobility strategy to better your squat, deadlift and overall power.


UPDATES & UPCOMING EVENTS

This week is the start of our 2 week testing phase! Our next cycle starts on August 14th.

Second “Testing Phase” of 2017!  Every 4 months we have a 2-week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

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 27th
Lincoln Square:
 Starting Monday, July 31st


Testing Week Preview:
Wednesday: Front Squat or Overhead Squat 5, 3, or 1 rm test + “Jackie”
Friday: Bench press 5,3 or 1rm test
Next Week: Strict Press, Pushpress, Clean and jerk, Back squat and Deadlift!

TODAY’S WOD

A.
Hero WOD: “Whitten”

5 Rounds: for time of the following; (40 minute cap)
22 X Russian Kettlebell Swings 70/55lbs
22 X Box Jumps 24/20″
400 Meter Run
22 X Burpees
22 X Wall Balls 20/14lbs

*Sub 400 meter run for 500 meter row if needed

Some well known CrossFit Games athletes and their times to beat!

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20″ box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24″ box, 16lb ball), Graham Holmberg 35:42 (500m run).

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

This week’s grind work will  help you assess and address common mobility issues!
Part 2: Hamstrings
Lying Straight Leg Raise
-Watch video, have a friend take a photo of your end range leg raise on both sides for later comparison!

Mobility: 2 Parts
1. Glute/insertion point smashing
2. Lying Hamstring stretch

**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!**

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.