Wednesday, December 5th, 2018 Testing week at Defined!

Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test 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 gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Friday: Bench Press + “Fran”

A. 
Max Height Box Jump Test
E.M.O.T.M. X 8 Rounds
-Building in height each round to a max vertical box jump!
-Suggested Rep Scheme: 3-3-2-2-1-1-1-1
-Can be performed from a static or dynamic start!

B.
“Defined Physical Fitness Test”
*Inspired by the newly announced Army Combat Fitness Test

3 Minutes X Max reps Wallballs 20/14lbs
3 Minute X Rest
3 Minutes X Max reps Hand Release Pushups (toes or knees)
3 Minute X Rest

2 Minutes X Max Laps Farmers Carry (40 ft. laps)
2 Minute X Rest
2 Minutes X Max reps Hang Tucks to 90 or Toes to Bar
2 Minute X Rest

1 Minute X Max reps Burpees
1 Minute X Rest
1 Minute X Max reps Box Jumps 24/20″

*We will be repeating this again in the next testing phase in 2019.

Record the following for your own personal records:

  1. Wallball weight + # of reps
  2. HR Pushup standard + # of reps
  3. Farmer’s carry total weight + # of laps
  4. Hang tuck or T2B # of reps
  5. # of Burpees
  6. Height used + # of Box Jumps
  7. Distance + time for run! (Only applicable in March and August testing)

Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon. Register here! 

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 8 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Monday, November 19th, 2018

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A class built around strongman movements, conjugate training, and sprint work. This class replaces the 8pm WOD class.


Week 4/4, Testing week starting 11/26-12/9
Tuesday: Front Squat with pace
Wednesday: Oly Complex (No 7pm and 8pm class)
Thursday: Closed for the Holidays
Friday: 9am, Noon and 5pm WODS only

A. 
G.P.P.: For Quality:
3 Rounds; 1 Minute ON/ 30 OFF

B.
20 Minute Team Amrap, Teams of 2;
Station 1: Row 400/300 meters
Station 2: Strength Amrap of the following;

5/3 X Strict Pullups, any style
10 X Pushups with Hand Release
15 X Goblet Step Ups 20/16″


Announcements & Upcoming Events

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, December 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Wednesday, November 7th, 2018

Week’s Preview: Week 2/4
Friday: Front Squats with pace, Chest to Bar Pullups and Deadlifts

A.
G.P.P.: 3 Rounds; 1 minute on/ 20 seconds transition

B.
6 Rounds: Every 2 minutes, perform the following;
Bulgarian Split Squat X 6 each leg
-Building sets X 3
-Working sets X 3
*Follow each round with Tall Box Jumps X 3 reps
-2 foot jump, 2 foot landing, step down, reset, repeat!
-Building in height each round

C.
Tabata Mashup X 6 Rounds @ each station
Single Leg Alternating V-ups
Superman Flutter Kicks
Mountain Climbers

 

Weighted Air Squats with Ollie


Announcements & Upcoming Events

Women’s Health and Hormone Nutritional Workshop: Sunday, Nov. 18th  More details and registration here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – This Coming Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have about our programClick here! 

Conjugate Defined 103 – Small Group strength training session #3 with Coach David and Coach Ben starts Nov. 20th and meets three times per week. All program details and sign up here.

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Tuesday, September 25th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. September Focus: Anterior Chain; Ankles, Shins, Quads, Hips, Forearms, and Pecs. Healthy athletes know how to recover fast so they’re ready for the next day. Learn how to restore the tight muscles of the anterior chain by using a mobility ball, barbell & foam roller.


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, September 29th from 11am-Noon. Register here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


New Cycle Starts this week. Week 1/4
Wednesday: Speed Squats + Running
Friday: Speed Bench

A. 
G.P.P.: 3 Rounds; 1 minute on/ 20 seconds off
Strict Pullup Strength Prep:

B.
8 Minute Quality Amrap
Partner Assisted Pullups, alternating work
-Sets of 6-10 reps
-Use your partner assistance to get your chin above the bar and lower yourself on the way down as slow as you can for a total of 6-10 reps
OR
Legless Rope Climbs
-Rest as needed, repeat!
C.
3 Rounds: 3 1/2 minutes ON/ 90 Seconds OFFSingle Arm KB Snatch to Lunge X 5 reps each side 55/35lbs
Walking Plate Pushups X 10 reps
Double Unders X 20 reps

*Pick up where you left off at the end of each round
*Recording total rounds and reps completed over 3 rounds

 

 

Monday, August 13th, 2018 Testing Week at CFD!

Announcements & Upcoming Events

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, August 19th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Gym Guide for Success (& Safety) – New article posted here.


Second “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 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 gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Next Cycle starts on Monday August 20th!
Week’s Preview: Testing Week 2/2
Tuesday: Clean complex + Hero WOD “DT”
Wednesday: FS or OHS 3/1RM Test + “Sprint-Core-Repeat”
Friday: Strict Press + PushPress + “Fran”

A1.
“Defined Physical Fitness Test”
*Inspired by the newly announced Army Combat Fitness Test

3 Minutes X Max reps Wallballs 20/14lbs
3 Minute X Rest
3 Minutes X Max reps Hand Release Pushups (toes or knees)
3 Minute X Rest

2 Minutes X Max Laps Farmers Carry (40 ft. laps)
2 Minute X Rest
2 Minutes X Max reps Hang Tucks to 90 or Toes to Bar
2 Minute X Rest

1 Minute X Max reps Burpees
1 Minute X Rest
1 Minute X Max reps Box Jumps 24/20″

3 Minute X Rest

A2.

Run 1 Mile or 1/2 Mile (10 minute cap)

*We will be repeating this again in the next testing phase at the end of the year.

Recording the following:

  1. Wallball weight + # of reps
  2. HR Pushup standard + # of reps
  3. Farmer’s carry total weight + # of laps
  4. Hang tuck or T2B # of reps
  5. # of Burpees
  6. Height used + # of Box Jumps
  7. Distance + time for run!

Defined Beach WOD 2018

Wednesday, August 1st, 2018 CrossFit Games starts today!


Announcements & Upcoming Events

Thighs (& Pies) – Ladies event coming up on Aug 10th @ 8p. This is open to both current and prospective members as well as friends and family of our members. Details here.

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, August 11th from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, August 19th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling a free intro conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Gym Guide for Success (& Safety) – New article posted here.


Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week 4/4
Week’s Preview-
Friday: Long WOD

A.
Wendler: Week 1 revisit, 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: 5×65%, 5×75%, 85% X Max Reps, Unbroken
(Goal for Week 1 revisit: 8 reps or more, secondary goal: meet or beat week 1 effort)

*All sets today are in preparation for your max effort set.

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

B.
5 Rounds: E.M.O.T.M. (15 minutes)
Sprint effort Partner Relay! (Teams of 2)
Spending 1 minute @ each station: Only 1 partner working @ a time!

Station 1: Row X Max Calories
Station 2: Farmer’s Carry X Max Laps
-1 Lap = 40 feet
Station 3: Wallballs X Max Reps 20/14lbs

*WOD Notes: Choose which partner will start on the rower, with one partner working at a time, work for 1 minute max effort at each station, alternating stations. When one partner works the other rests! Alternate in this fashion to complete 5 rounds total!

*Score is total reps completed as a team on the rower and wallballs, 1 score, 1 number!

 

Tuesday, June 26th, 2018

Today’s Specialty Classes

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

“Mobility” @ Lakeview:  Cancelled this week at both gyms. Will pick back up in July with added class times during the week; Tuesdays and Thursdays at 6pm with Coach Cara and Coach Ben!


Announcements & Upcoming Events

Row Raiser 2018 – Saturday, July 14th from 9a to 12p at Defined Lakeview. Charity rowing event for the Special Olympics of Chicago. Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – July 8th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


Week’s Preview: Week 4/4
Wednesday: OLY
Friday: Long WOD

A.
G.P.P.: 3 Rounds: 1 minute ON/ 20 seconds OFF
-Double unders or Double under practice

Wall Climb to Handstand Hold 
(using a box or wall for support)

-Farmer’s Carry, AHAP

B. 
Seated Z Press: 5/3
-Take 8 sets, every 90 seconds
-Building in weight each round
-Scale to sitting on bench or box if needed

C.
8 Minute Amrap
Thrusters X 9 reps 95/65lbs
Double Unders X 35 reps
-Sub with 30 seconds of singles or D/U practice

*Rx Barbell weight should not exceed 45% of Pushpress or 35% of C&J

CF Kids coming soon to CFD Lakeview! Email Coach Cara@crossfitdefined.com to get on our mailing list…