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

Wednesday, November 22nd, 2017

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm.  Fix your ShouldersFix Shoulder Impingement. The shoulders figure into every upper body exercise. Focus on the rotator cuff, pec and delts. 


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Sunday, Dec. 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 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.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


Testing Phase: Week 1 of 2. Last and final cycle of the year starts 12/4.
Wednesday: 7 and 8pm cancelled at both gyms, all other class times are not changed.
Friday: 9 and Noon Only, Team WOD, Bring a friend or family member. Open to everybody!

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″
500 Meter Row
22 X Burpees
22 X Wall Balls 20/14lbs

*Sub 400 meter run for 500 meter row if interested!

*Compare scores to last attempt on August 1st on our last testing phase.

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 Galassi33:48 (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)

Mobility Must #3: Focus: Ankle and calf mobility, spend 2 minutes per side

Click here for video!  

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

Charity for Puerto Rico! Lincoln Square supports!

Monday, October 23rd, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

New cycle starts today! Cycle details and writeup coming soon. Our last testing phase of the year will follow from 11/20-12/3.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Details and registration here! Only a few spots left!

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!

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, November 7th (last onramp of the year, 12/5)
Lincoln Square: Starting Monday, November 6th (last onramp of the year, 12/4)


TODAY’S WOD

A.
Front Squat: Find heavy 3 with pace
-Pace: 3 seconds down, 1 second in bottom, explode up, 1 second at top
-Building in weight to heavy 3 for the day
-Take 8-10 sets over 16 minutes

B.
4 Rounds for time; (15 cap)
Row X 21/16 calories
Single Arm Thruster X 15 reps 55/35lbs
Burpees X 9 reps
Rest 90 seconds

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

Bike Conditioning
3 Rounds: Max Effort on Bike
30 on/ 30 off
60 on/ 60 off
90 on/ 90 off

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

 

Coach Salma


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!**