Friday, February 2nd, 2018


Announcements & Upcoming Events

CrossFit Open Skill Session #1 – Saturday, February 3rd. We will cover the nuances, skills and drills with the Kipping Movements: (Pull-Ups & Toes-to-Bar) and Double Unders. Registration & details here.

CrossFit Open Skill Session #2 – Thursday, February 15th.  The second session is independent of the first, but it’s recommended to sign up for both. Session #2 will cover Handstands & Muscle Ups (bar & ring). Registration & details here.

CFD Winter Gear Apparel Pre-Sale Order. Shipping to the gym and all around the world. Get your order in by 12p on Feb 5th. Order here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, February 10th 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: Next onramp starting Sunday, Feb. 18th
Lincoln Square: Next onramp starting Monday, Feb. 19th


3 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

A.
Hang Power Clean or Hang Power Snatch
-Take 16 minutes to find heavy 3 for the day
-Keep all reps above parallel on the catch!
*If you find your heavy with time left on the clock, drop down 15% for working sets
B.
“CF Open WOD 15.5- Team Version” (12 minute cap)
Reps of the following: 27-21-15-9-6-3
Row for calories
Thrusters 95/65lbs
*Barbell weight should not exceed 35% of C&J or 45% of Pushpress
*Both partners working at the same time!
*Option to sub with Single Arm Thrusters 55/35lbs

Tuesday, January 16th, 2018

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 Improving overhead and front rack positions and relieve tension in shoulders and elbows. Finally feel freedom in squats and overhead presses.


Announcements & Upcoming Events

CF Kids Open House: Join us for a CrossFit Kids/Family Day on Sunday, January 28th from 11a to 12p at CFD Lincoln Square. We are hosting an open class for 5 to 10-year-olds so they can experience first hand what this program is all about. Find more info and registration here. 

Oly Concepts Weightlifting Seminar – This 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! This 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: Next onramp open for registration: Sunday, January 28th
Lincoln Square: Next onramp open for registration: Monday, January 29th


5 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

Week’s Preview: Week 2/4 Programming details for Cycle 1! 
Wednesday: Sumo Deadlift and 500 meter Row repeats
Friday: Front Squat + Jerk combo and CF Open WOD #15.4

A.
Hang Power Clean or Hang Power Snatch
-Take 15 minutes to find heavy 3 for the day
-Keep all reps above parallel on the catch!
*If you find your heavy with time left on the clock, drop down 15% for working sets

B. 
3 Rounds: For time; (15 minute cap)
Power Jerks X 25 reps
-using no more than 35% of C&J or 45% of Pushpress
Single Arm Snatch X 20 reps 55/35lbs
-alternating arms with each rep
Chest to Bar Pullups X 15 reps
Rest 1 minute

Congratulations to all of our CFD athletes that competed at WODAPALOOZA last weekend! #cfdstrong, #fitfam, #hoozah

Friday, December 22nd, 2017


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 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 3/4!  For programming details, click here!

A.
3 Rounds; not for time (10 cap)
Turkish Getups x 2 per side
Prone Scapular retraction + “W” rotation X 10 reps
-lying face down on a bench, using light plates or no weight
3-pt. Single arm Bent over Row X 10 reps each side

B.
Barbell Cycling: Hang Power Snatch
-3.3.3.
-Rest 15 seconds between sets of clusters
-building to a moderate weight over 15 minutes
-prioritize barbell efficiency and speed over load

C.
For time: 10 minute cap
“Karen”
150 X Wallballs 20/14lbs

Liftmas 2017, Marques setting up for the Snatch

Monday, December 11th, 2017


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, 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!

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!

A1.
Kipping Prep: Tabata Mashups: 20 on/ 10 off, 8 Rounds at each station

  1. Hollow Body Hold
  2. Superman extension 

*Scale hollow hold to tuck hold if needed

A2.
5 minute Skill Session
Kipping Technique
*If you have the strength and technqiue to kip already, work on Strict Chest to Bar pullups X sub max sets
Rest as needed after each set. Try to get 2-4 sets in time given!

B1.
Snatch Complex: Hang Snatch hi-pull + Hang Power Snatch
-1+1 X 3 cycles
-Building in weight after each 3 cycles X 12 minutes
-Priority is on position and timing, stay light and work on the mechanics of the lift!

B2.
3 Rounds: E.M.O.T.M. X 3 rounds: 30 on/ 30 off
Hang Power Snatch Cycling
-using somewhere between 35-45% of 1rm Snatch, or something light enough to hold onto for the full 30 seconds

C.
9 minute Amrap
Pushups X 10 reps
Walking Vups X 20 reps
Double Unders X 30 reps

*Recording total rounds and reps completed

Tuesday, December 5th, 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. 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!


Announcements & Upcoming Events

Boozy Bingo Charity for Puerto Rico – Saturday, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here.

90’s Slow Jam Yoga with Coach Cara, 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!

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.


New Cycle Starts this week!  Programming details and writeup coming soon!

A.
G.P.P.: 10 minute Quality Amrap
Turkish Getups X 2 each side
-Adding weight when comfortable
Jump to Chinup negative X 1 minute
-jump from the floor or box to chin above bar, squeeze shoulder blades together then slowly lower body for a 3-5 second negative until arms are in full extension, reset and repeat!

B.
Barbell Cycling
Hang Power Snatch: (3.3.3)
-Rest 15 seconds between each set of 3 cluster
-Building in weight after each round

-Take 15 minutes
-Focus on speed and efficiency in cycling 1 rep into the next

C.
Tabata: 20 On/ 10 Off X 8 Rounds @ each station (12 minutes)
-Row for calories
-Pushpress or HSPUs
-Box Jump overs 24/20″

*Recording totals from each station, 3 numbers!
-Barbell weight: 55% of Pushpress, 70% of Strict Press, or 40% of C&J

 

Wednesday, October 11th, 2017


SPECIALTY CLASSES TODAY:

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Focusing on Hamstrings, lower back and glutes! Restore movement and eliminate soreness in your posterior chain.  We will break down the common issues that lead to tightness and movement restrictions. See better positions in the Sumo DL, Squat and Overhead positions!


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.
Hang Power Snatch X 3
-Build to heavy triple for the day
-Take 15 minutes, building in each set
-This is your last week on this progression, try to meet or beat your heaviest set on this cycle!

B.
3 Rounds: Every 2 1/2 minutes, perform the following;
RDL X 10 reps
-using heavy from Part A.
Landmine Twists X 1 minute

C.
7 Minute Amrap
2,2, 4,4, 6,6, 8,8, etc…
Single Arm Snatch 55/35lbs
Tall Box Jumps 30/24″

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

Bike Conditioning
3 Rounds: 3 X 90 seconds max effort
30 seconds rest between each set
1 minute rest after each round

*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!**

Coach Allyn

Friday, October 6th, 2017


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.
Hang Power Snatch: (1+1+1)
-Build to a heavy 3
-1 set every 2 minutes X 8 sets
-If you get to a fail weight early, drop weight for the next set!

B.
3 Rounds: Every minute on the minute X 6 minutes
Odd Minutes: RDL: Clean Grip X 5 reps with pace
-using 65% of 1rm Back Squat X 5 reps, Pace = (3.2.X.1)
Even Minutes: Ring Support Holds X 30-40 seconds

-Scale to Box Support Holds with Shrugs X 30-40 seconds

C.
“Elizabeth”
For time: (10 minute cap)
21-15-9
Power Cleans
Ring dips
(Scale to Box Dips)
-Last time you saw this WOD was on 8.17.16
-Competition RX Barbell weight: 135/95lbs
*Barbell weight should not exceed 50% of 1rm Clean

D.
Bonus: “The Grind”, (to be completed after class)EMOTM X 12 Minutes

Odd Min: Calorie Row X 15/10
Even Min: GHD Situps X 10-15 reps

*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!**

REGISTRATION COMING SOON!