Monday, May 21st, 2018


Announcements & Upcoming Events

“CF Teens” @ Lincoln Square, New Session starting Wednesday 5/23.  Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 

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 (Late registration still available)
Lincoln Square: Next Group Onramp; Monday, May 21st

Conjugate Defined Session 002 starts June 5th. Sign and details here.

New Apparel Summer Order. Pre-Order your pineapple shirts and CFD accessories by Friday, May 25th. CFD Shopping Mall here.


Current Cycle: Week 4/4
Week’s Preview-
Tuesday: OLY + Front Squats
Wednesday: Floor Press + Run WOD with R. Swings/SDHP
Friday: T-Spine Extension mobility + BS/OHS

A. 
Minutes: 0-5
Quality Amrap
10-1 + 1-10
Rest 1 minute
Minutes: 6-11
Toes 2 Bar X 50 reps
-rest remaining time of each round interval
Minutes: 11-16
Burpees X 50 reps
-rest remaining time of each round interval
Minutes: 16-21
-rest remaining time of each round interval
Minutes: 21-25
Double Unders X max reps
Rest 1 minute
Minutes: 26-31
Row 800/600 meters
-rest remaining time of each round interval

you will never catch Coach Mikala without a smile… I dare you… 🙂

Friday, May 4th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 4-5pm  Ages 12-17 years old. Pre-registration required. (Session 5/8)  Please reach out to Coach Noal@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, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


New Cycle: Week 1/4

A.
Metcon: “Wanderlust”
3 Rounds:
1 minute at each station/1 minute in between/2 minutes rest after each round
Row for calories X 1 minute
Rest 1 minute
Heavy Wallballs 30/20lbs X 1 minute
Rest 1 minute
Double unders or single unders X 1 minute
Rest 1 minute
Burpees X 1 minute
Rest 1 minute
Russian Kb Swings 70/55lbs X 1 minute
Rest 1 minute
Bicycle Crunch X 1 minute
Rest 2 minutes

B.
Adductor Mobility X 2 Rounds
Side to side leg swings X 15 each side
Pancake Split Hold X 60 seconds

Our latest onramp graduates at Lakeview!

Wednesday, April 25th, 2018 Testing Week!


Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. April Focus:Focusing on Shoulders, Biceps, Wrist & Elbows. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance in the gym and keep you pain free outside of the gym! Better dips, Better pulls and pain free shoulder, wrists, forearms and elbows.


Announcements & Upcoming Events

CFD Apparel Flash Sale: We are doing a quick 5 day pre-order on our sweatshirts, zip-ups, and sweatpants. The orders will close on Friday @ 5p so we can ship everything to the printer and get it back in 7 – 10 days. Order now. Order here. And don’t forget to get your significant other (or your parents) something.

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 Fundamentals Program! (Limited spots in both onramps)

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


First “Testing Phase” of 2018!  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 and record 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 level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

Next Cycle starts on Monday April 30th!

Week’s Preview:
Friday: GPP + “FGB”

A.
Athlete’s Choice:

“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!

OR

“The Bull”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Snatch
Overhead Squat
Snatch Grip Pushpress
Snatch Balance
Snatch Grip Pushpress

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!

B.
“Pacing”
6 Rounds:
Row for Calories: 1 minute
Burpees: 1 minute

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 6 – 2 minute rounds, add up your scores, 2 numbers, total calories and total burpees.

Lincoln Park Rugby Team Training. If you have a team that is looking for pre or post season team training, contact us at info@crossfitdefined.com

Friday, April 13th, 2018


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, April 21st 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 Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th

Cycle 3 Programming Details


Week 4/4
Our next 2 weeks will be our first testing phase of 2018!

A.
Back Squat:
-Take 10 minutes to build to a working weight at 75% of 1rm

B.
Working Sets X 5 (week 4)
-Every 2  minutes
75% X 5
80% X 3
85% X 1
90% X 1
95% X 1

C.
“Air Force” (12 minute cap)
Complete the following for time:
20 X Thrusters
20 X Sumo Deadlift Highpulls
20 X Push Jerks
20 X OHS
20 X Front Squats

*At the top of every minute complete 4 bar over burpees, using the remaining time of each minute to work your way through the chipper above!

*If you complete wod with time remaining on the clock, complete 50 X Double Unders EMOTM!

RX Barbell weight: 95/65lbs
Barbell weight should not exceed 35% of your C&J or 45% of your Pushpress

**Record your scores for “Air Force” WOD, this is a benchmark workout in the CF World and will be repeated in the future!

Our last graduating onramp at Lakeview. Partner up with one of these amazing new athletes if you get the chance!

 

 

Friday, January 5th, 2018


Announcements & Upcoming Events

Oly Concepts Weightlifting Seminar – Sunday, Jan 21st from 9a to 4p.  Come spend the day with Danny Camargo going through drills, video technique breakdowns and a hands-on lifting approach with the Clean, Jerk & Snatch. Registration and details here.

Adaptive Athlete Clinic – Saturday, Jan 27th from 11a to 1p. CrossFit Defined is developing an Adaptive Athlete Program, and the concept behind this initiative is simple: We want to increase accessibility to the health and fitness world to those folks that may require workout program modifications due to the need for adaptive equipment. For more details and to sign up click here.

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 Tuesday, 1/9, First onramp of the 2018, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of 2018, limited space available!


Deload/Transition Week. Next cycle starts on January 8th.

A.
Shoulder Health/Mobility Superset X 3 Rounds
40 seconds ON/ 20 seconds OFF
B. 
5 Rounds: Complete the following; every 3 1/2 minutes
Romanian Deadlift X 10 reps
Bent over row X 10 reps
-using same weight for both RDL and BOR
Rest remaining time of each round
C.
Team Amrap X 9 minutes
Teams of 2
Russian KB Swing X 7 reps 70/55lbs
Ball Slam X 6 reps 40/30lbs
Burpees X 5 reps
*Alternate every round, completing as many rounds and reps as possible.

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!