Tuesday, August 22nd, 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. Focusing on Barbell Athletes – PECS,  ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong and healthy properly functioning grippers.


UPDATES & UPCOMING EVENTS

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. 
Lincoln Square:
 Starting Monday, August 21st. (still a few spots left)


TODAY’S WOD

A.
3-5 Rounds; not for time: 10 minute Quality Amrap
Half Kneeling Inline Pallof Press X 30 seconds each side
Flexed Arm Hang on Rope or Cage X 30 seconds
Reverse Plank X 1 minute

B.
Barbell Split Squats X 5 each leg
-Building to a heavy set of 5 per leg
-6 Sets, every 2 minutes
-Rear foot elevated 4-8″

C.
7 Rounds: Every 2 minutes; (14 minutes)
Every 2 minutes complete the following as fast as possible:
9 X Thrusters
35 X Double Unders
-Rest remaining time of each round
-Scale for Double Unders: Perform singles till 90 second mark then rest remaining time of each round
-Thrusters should be performed unbroken every round with whatever weight chosen
-Competition BB RX: 95/65lbs

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

3-6 Rounds for time:
6 X Sandbag cleans
12 X Calories on Assault Bike
*Choose a Sandbag weight that is challenging but allows you to move at a consistent pace!

**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!**

Throwback to our July 22nd USAW Meet

Monday, July 31st, 2017

Updates & Upcoming Events

Today is the start of our 2 week testing phase. More details to come!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, August 19th 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 beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, August 10th
Lincoln Square:
 Starting Monday, July 31st


TODAY’S WOD

A.
“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following:

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 7 cycles are completed
-Must add weight each round
-Rest the remaining time of each round
-(20 minute clock)
*Recording heaviest Cycle completed!

B.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmats

*sub doubles for singles x 2
(100-80-60-40-20)

OR (if you are proficient with your doubles and can go unbroken for most of you sets, try the version below)

For time: “Fat Annie”
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situp
*10 minute time cap

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

This week’s grind work will  help you assess and address common mobility issues!
Part 1:
Ankle Dorsiflexion Test 
-Test and Retest!

Mobility: 3 Parts
1. Banded distraction
2. Foam roll calf smash
3. Wall lean – long

**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!**

Murph 2017

Monday, July 17th, 2017


UPDATES & UPCOMING EVENTS

Week 3/4. Want some details of the current cycle Click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th 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 beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, July 27th
Lincoln Square:
 Starting Wednesday, July 26th


TODAY’S WOD

A.
Wendler Week 3 Back Squat: Take 15 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) (Today’s goal for plus set = 3 or more!)

**Record weight and total number of reps achieved for today’s max effort set!

*Perform after Rounds 1, 3 and 5:  Cook Hip lift (Single Leg Glute Bridge) X 10 each side

B.
12 Minute Amrap
5 X Hang Squat Cleans
-scale to Hang Power Cleans
10 X Bar over Burpees
50 X Double Unders
-scale to Single Unders X 100
Rest 1 minute

Competition Rx: 135/95lbs
*Barbell weight should not exceed 50% of your current 1rm C&J

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

Midline: Posterior
3 Rounds x 1:30 min on / 1 min off
Sandbag Bearhug, as heavy as possible

*Repeat from week 1 on this cycle.

**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!**

Wednesday, July 12th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Come to Mobility this week to gain some range in your Thoracic Spine and upper back! We all struggle with it and it’s a huge limiting factor in our desk chair culture. Come do something about it!


UPDATES & UPCOMING EVENTS

Week 2/4. Want to read more  on the focus of the new cycle? Click here.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. This Saturday, July 15th @ LV. Details and registration here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th 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 beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, July 27th
Lincoln Square:
 Starting Wednesday, July 26th


TODAY’S WOD

A. 
Mobility X 5 minutes
Scaps and upper back! 

B.
Wendler Week 2 Bench 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: 3×70%, 3×80%, 3+x90% (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!

Understanding the 5/3/1 Wendler Approach! 

C.
4 Rounds: 1 minute ON/ 30 seconds OFF (17 1/2 minutes)
Station 1: Handstand Negatives to Tripod with pace
-5 second negative, kick down, kick up in full extension
*Scale to partial range, floor negatives or handstand hold
Station 2: DB Step up to Reverse Lunge
-Farmer’s carry, front rack or goblet
Station 3: Double Unders

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

3-5 rounds: not for time;
Elevated Box Dips X 10-15 reps
Bent Over DB Flys X 10-15 reps
*Box dips can be from feet supported on floor to legs up in line with hips.

**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!**

Our latest and greatest onramp from Lincoln square. If you see one of these new faces, give them a big high-5 welcome to the team!

Monday, June 19th, 2017


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle!

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent.

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration 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 Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Power Clean + Front Squat + Jerk: (1+1+1)
-Build to a heavy complex for the day
-Building in weight X 15 minutes

B.
Every Minute on the Minute X 9 Rounds
-Using 75/80% of today’s heavy complex

*Add 5-10lbs from last attempt
Min 1: Power Clean + Front Squat + Jerk: 1+1+1
Min 2: 2+2+2
Min 3: 3+3+3
Min 4: 1+1+1
Min 5: 2+2+2
Min 6: 3+3+3
Min 7: 1+1+1
Min 8: 2+2+2
Min 9: 3+3+3
*Rest/recover remaining time of each minute. Use a weight that allows you to complete all rounds!

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmats

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

1-3 Rounds; not for time
SandBag Bear Hug X Accumulate 3 minutes
*Pick the heaviest sandbag you can hold for 3 minutes unbroken!
Rest as needed after each set

**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!**

Subtle reppin” #cfdstrong #reppinpins

Friday, June 2nd, 2017


TODAY’S SPECIALTY CLASSES AND WEEKEND SCHEDULE CHANGE

“Working OUT” Vogue Dance Class with The Seldoms: This Friday @ LV! Kickoff party at 730pm and class at 8pm. Please register to hold your spot.  Suggested Donation of $20 will benefit both Lambda Legal and The Seldoms! Join Coach Cara and the rest of her professional dance company at CFD Lakeview for the first time ever! Register here! 

Saturday Schedule Change: Due to our “Working OUT” event hosted at Lincoln Square we will have an altered schedule at both gyms!

-Lakeview: 8am Defcon, 9am Strength, 10am Team WOD, 11am OLY
-Lincoln Square: 8am Team WOD, 9am Strength 10am Team WOD


UPDATES & UPCOMING EVENTS

New cycle starts this week! Details coming soon!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

WORKING OUT IV: This Saturday at Lincoln Square. CrossFit Defined welcomes LGBTQ crossfitters and their allies from around the Greater Chicagoland area for an afternoon of barbells, sweat, and competition – all for a good cause! Click here for more details on the event! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 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 intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting This Thursday, June 1st
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Halting Power Clean + Hang Clean: (1+1) X 2
-Building to a heavy complex for the day
-2 second isometric pause above knee for halting Power clean
-Take 16 minutes

B.
For time: 3 Rounds;(15 minute cap)
Power Cleans X 10
Front Squats X 10
Pullups X 20
Double Unders X 50
Rest 90 seconds

Competition RX: 135/95lbs
-Barbell weight should not exceed 55% of 1rm

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

3 Rounds; not for time
Birddog Plank Variation X 1 minute
Side Plank Twist X 20 reps (10 each side)
Reverse Crunch X 20 reps
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!**

 

"Working OUT" 2015

“Working OUT” 2015 with Coach Philip!