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, 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

Tuesday, July 31st, 2018 CrossFit Games starts on Wednesday!


Today’s Specialty Classes

“Mobility” @ Lakeview with Coach Ben W., 6:00-6:30pm. July Focus: Hips & Pelvis. Hips holding you back? Come learn the path to a better squat and fix your hips, lower back, and improve your Hip-Knee-Ankle stability.


Announcements & Upcoming Events

Thighs (& Pies) – ladies event coming up on Aug 10th @ 8p. This is open to everyone. 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, July 29th – Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp. (Late registration open till Tuesday @ Noon)

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-
Wednesday: Wendler BackSquat W1 revisit + Team WOD
Friday: Long WOD

A.
10 Minute Quality Amrap
Turkish Getup with Pause X 2 each side
-4 Stage Pause X 5 seconds each position (on the up only)
Ring Rows X sub max with pause in bottom and top of each rep
Rest as needed after each set!

B.
Wendler: Week 1 revisit, Bench Press: 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!

C.
7 Minute Amrap
3,3, 6,6, 9,9, 12,12 15,15, etc…
Hang Power Cleans
-Using 35% of C&J
Hand Release Pushups or Handstand Pushups

Wednesday, June 28th, 2017 Murph Day + BBQ: 3 Days!


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Hamstrings and Adductors.​ Restore movement and eliminate soreness in your posterior chain.  Focus on hamstrings, calves, and glutes. We will break down common issues that lead to tightness and movement restrictions. See better positions in the deadlift, squat and overhead positions!


UPDATES & UPCOMING EVENTS

This week is a deload/transition week.  New cycle starts July 3rd.

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: This Saturday, July 1st! Details and registration here. LIMITED SPACE AVAILABLE: Spots still open in the 7am and 11:30am heats!

Row Raiser 2017: Benefitting the Special Olympic of Illinois. 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 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
12 Minute Quality Amrap
Turkish Getup X 2 each side
-using barbell, kb or db
Cossack Squat X 10, alternating sides each rep
Farmer’s Carry X 1 minute
Rest as needed after each set

B.
Athlete’s Choice: Overhead Squat, Front Squat or Back Squat
Build up to a heavy single with a 10 second pause in the bottom position!
-Take 12 Minutes
-8 sets X 90 seconds, building in weight each round

C.
For time: (8 minute cap)
6-12-18
Pullups
Box Jump overs 20″

then…

9-15-21
Hand release pushups
Jumping Goblet Squat 55/35lbs

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

3-5 Rounds; not for time
60 X Double Unders
-sub with 1 minute of practice
15 X GHD Situps
-sub with any challenging core movement you can do unbroken for 15 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!**

Coach Allyn

Friday, March 16th, 2017 CrossFit Open 17.4


UPCOMING SPECIALTY CLASS

Recovery Yoga & 17.4 Open Prep with Coach Rachel, 10:30-11:30a, This Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!

Team WOD @ 11am at LV is cancelled for this weekend only!

Weightlifting Technique Class with Coach Noal, This Saturday at LV.  Time change: 12:30pm to -2pm for this week only!


UPDATES

This week we our starting our 3rd cycle of 2017.  Immediately following this 4 week cycle; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell strengths as well as a handful of baseline WODS from CF HQ. Our Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

CROSSFIT OPEN RANKINGS AFTER 3 EVENTS
17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
Overall: 49 / 309 teams in North Central Region
WorldWide Ranking: 552 / 4200 CF affiliates

Whole 30 and Macro Challenge: Start of Week 4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, March 18th 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!

Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
10 Minute Quality Amrap:
Row  X 10 power pulls
(aim for the most amount of cals in 10 pulls)
Heavy Wallballs X 10
(heavier than what will be used in Open wod)
Deathmarch X 20 ft
(stay light and focus on deep reactive stretches)
Handstand Pushup Shoulder Shrugs  X 10 reps

B.
Every Other Minute on the Minute: (12 Minutes)
Odd Minutes: Deadlift 10-8-6-5-5-5
Even Minutes: Handstand Pushup practice X 3-6 unbroken reps
(working on efficiency and technique)

C.
CrossFit Open 17.4 Video Demo (This week’s open is a repeat of 16.4)

13 Minute Amrap
55 X Deadlifts
55 X Wallballs, 20/14lbs to a 10/9ft target
55 X Calorie row
55  X Handstand push-ups

*Open Competition Rx 18-34 yrs old: 225/155lbs
*Barbell weight should not exceed 55% of 1rm Conventional DL
*Sub for HSPU: Hand Release Pushups
*See details on  weights and movement standards for each category by clicking the link above for mens, womens, scaled, teens, masters, etc…

CF Open Rules and Regulations:
-Any grip on the Deadlifts is acceptable
-No bounce allowed on the Deadlifts
-Measure out a box for the hands at 36″wide X 24″ deep
-Measure out 2 lines for the hands, 1 at wrist and 1 line 3″ below that
-Head must connect with floor with each HSPU rep
-Heels must end above line for each HSPU rep
-Note time at the end of each movement for tiebreakers

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

The bonus work is recovery! Spend 10-20 minutes with a foam roller, stretch band and mobility ball working on something tight and specific to your weaknesses!

**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!**

 

17.3!

CF Open 17.3!

Tuesday, April 5th, 2016

“CFD Gives Back”  – Fundraiser workout for Urban Initiative Save the date! This Saturday, April 9th! Registration for heat times is OPEN!  You do not need a team to register.  We will be building teams for you if you are a “free agent”.  Pick a time slot and we will pair you with others in that same time slot.   Workout Teaser:  1 part “Angie”, 1 part “Fight Gone Bad”, and 1 part Amazing Race! (Reminder: We are closed at LV on Saturday for this event)

Lincoln Square: “Life Lifting” with Coach David and Drew, 8-9pm. All members welcome, no experience needed.

Lakeview: “Mobility” with Coach Laura, 6-7pm. Fix your squat and free up your hips. We’ll work on a strategy to improve range of motion in rotation and below parallel. Don’t let your hips hold you back any more.

Stretch of the week: Hips holding you back? This will be the only pre-workout you need on squat day! Here’s the a path to a better squat. Work on this for 2-3 minutes per leg

***Our next cycle will start on Monday, 4/18/16.  We will have 3 testing phases this year, with the first of the 3 starting this week.  You will see many elements that we will be testing/establishing for the upcoming training cycles.  Power and Olympic Lifts, bodyweight challenges, Hero and Girl WODS, to just name a few.  Use these next 2 weeks to either establish new numbers or check in with your last testing week results. Each testing week will be a great way to check in with your current fitness and strength!  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 CFD.

A.
Performance/Competition:
G.P.P.: 3 Rounds, not for time; (10 Minutes)
-Single Leg RDL with Double KB X 5 each side
(From the bottom, 1+1)
-Low Bear Crawl with Slamball X 20 Ft forward/20 Ft Backward
-Heavy Wallballs X 10 reps

B.
Performance/Competition:
Bodyweight Challenge: Inspired by the Marine Corp. and FBI Physical Fitness Test (P.F.T.)
Minute 1:
Option 1: Max reps Strict Unbroken Pullups
Option 2: Max time flexed arm hang
Option 3: Max time deadhang tuck
Rest 1 minute
Minute 3:
Option 1: Max reps pullups
Option 2: Max reps band assisted pullups
Option 3: Max reps Ring Rows
Rest 1 minute
Minute 5 and 6:
Max reps Anchored Crunches (FBI Style)
(partners anchor each others feet)
Rest 1 minute
Minute 8:
Option 1: Max reps Unbroken Pushups from toes
Option 2: Max reps Unbroken Pushups from knees
Option 3: Max reps Unbroken Pushups from knees (partial range)
Rest 1 minute
Minute 10:
Option 1: Max reps Pushups from toes
Option 2: Max reps Pushups from knees
Option 3: Max reps Hand release pushups (toes or knees)
*Recording 5 numbers, totals from all 5 events!

C.
Performance/Competition:
“Fight Gone Bad”
Three rounds: Spend 1 Minute @ each station;
Wall-balls, 20/14lbs
Sumo Deadlift high-pulls, 75/55lbs
Box Jumps, 20″
Push-presses, 75/55lbs
Row for calories
Rest
-Compare results to last attempt on 10.31.15

*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Family Day @ CFD Shrujal's little man doing some box jumps!

Family Day @ CFD Shrujal’s little man doing some box jumps!

Wednesday, April 29th, 2015

Lincoln Square: “Mobility” with Coach Cara, 7-8pm. Focus on Lower Back & Hamstrings- Saving the Desk Athlete. The most common movement problem we see isn’t really a movement problem at all, but rather a sitting problem. Turns out that the simple act of sitting in a chair puts you in a shortened state.
-Free your hamstrings from your chair, save your squat and relieve lower back pain!

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add to your daily mobility!
Video Demo! CFD Endurance kicks off tonight at 7pm. Save your knees and prevent overuse injury with this pre-run Mobility. Spend 3-5 minutes per side with these 3 stretches.

A.
Performance:
Shoulder Press: Heavy 2
-6 Rounds X 90 seconds
-Building every round to a heavy 2 for the day

Competition:
BTN Snatch Grip Strict Press: Heavy 3
-6 Rounds X 90 seconds
-Building every round to a heavy 3 for the day

B.
Performance:
Pushpress: Sets of 5
-Using your heaviest set from Part A
-4 Rounds X 90 seconds

Competition:
BTN Snatch Grip Power Jerk + OHS: 2+2
-Using 65% of 1rm C&J
-4 Rounds X 90 seconds

C.
Performance:
Every 4 Minutes X 4 Rounds:
Row 400/280 Meters
Hand Release Pushups X 10
Vups X 20
*Rest remaining time of each round.

Competition:
Every 4 Minutes X 4 Rounds:
Row 500/350 Meters
Dynamic Pushups 45/25lbs X 10
Toes to Bar X 20
*Rest remaining time of each round.

 

Our first outdoor Endurance class of the season!  Join us next week on the waterfront with Coach Mark! Hoozah!

Our first outdoor Endurance class of the season! Join us next week on the waterfront with Coach Mark! Hoozah!