Tuesday, February 14th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 9 days!  Register with the CrossFit Defined team HERE! 

“Whole 30” Nutritional Workshop Registration: This Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

“Manage Your Macros” Nutritional Workshop Registration: This Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p

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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: SHOULDERS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your lower limbs. If you are lacking range of motion you have to compensate in other areas. Come in and learn an effective mobility strategy to better your overall power.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. 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, March 2nd
Lincoln Square: Starting Monday, March 6th


A.
12 Minute Skill Amrap
1. Review of Hollow position + Rock the boat Partner Drill!
2. Tabata Mashup X 6 Rounds: 20 on/ 10 off
Hollow Hold + Superman Extension
3. 5 Minute Amrap
Choose an option that is attainable and challenging!
Kip Swing with block X 10-15 reps
Kipping Pullup X 10-15 reps
OR
Kipping Chest to Bar Pullup X 10-15 reps
Follow each set with:
Reverse Crunch X 10-15 reps
Rest as needed

B. 
2-Position Power Snatch
-Hi Hang + Hang  (1+2)
-Take 12 minutes building in weight
-Focus on using legs to drive the bar and high elbows to keep the bar close!
*Advanced athletes: Full Squat Catch is an option!

C.
For time: (10 minute cap)
50-50-50-50-50
Double Unders
-Sub with Double under practice for 1 minute each round or 1 minute of fast single unders
25-20-15-10-5
Pushups with Hand Release

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

4 Rounds X 400 Meter Run
Rest 2 minutes between rounds

**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!**

DSCF4995

Congratulations to Lincoln Square athlete Mel for starting our coaching internship program! If you see him shadowing a class give him a big high five and wish him luck as he grows into more of a coaching role!

 

Monday, May 2nd, 2016

Week 3/4!

“WORKING OUT III”: Registration Signup Link! Chicago’s first LGBQTA CrossFit Competition.  Open to all Chicago CF Boxes! 

Pose Running Workshop w/ Coach Mark – May 15th @ CFD Lincoln Square (details & sign up here)

Lincoln Square: Olympic Lifting Class, 6-7pm with Coach Noal. Open to all levels.  Come warmed up and ready to go!

Next Onramp Dates:
Lakeview: Thursday, May 19th
Lincoln Square: Wednesday, May 18th

This week in strengths:
Monday: Sumo DL and Snatch work
Tuesday: Bench
Wednesday: Cleans
Friday: Shoulder Press, Push Press and Jerks

A.
Performance:
Double Under Skill Practice X 8 Minutes
**Bring your fresh new jump ropes**

Competition:
8 Minute Skill/Gymnastics Amrap
50 X Double Unders
3-5 X Bar Muscle Ups

B.
Performance:
Sumo Deadlift
-Build to heavy 5 with pace
-Pace: 1 second at the top, 3 second descent
-6 Sets X 2 minutes
-Goal is to add 5-10lbs each week building from week 1
*Start your first set at approx. 30-35% of 1rm

Competition:
8 Sets total X 90 seconds, building in weight each set
Muscle Snatch + Hang Muscle Snatch + Overhead Squat
5 Sets X (1+1+2), building in weight each set
(goal is to build to 65%-70% of 1rm by last set)
Hi-Hang Power Snatch + Snatch Balance X (2+2)
3 Sets X (2+2), using heavy from 5th set
(focus on speed under the bar, fast hips, fast feet!)

C.
Performance:
6 Rounds:
30 ON: Front Rack Barbell Step-ups 20″ 95/65lbs (CFD Master’s 40+ 65/45lbs)
30 OFF: Rest
30 ON: Renegade Row with DB
30 OFF: Rest
*Recording only the barbell station, 1 number!

6 Rounds:
30 ON: Overhead Barbell Lunge 115/75lbs (CFD Master’s 40+ 95/65lbs)
30 OFF: Rest
30 ON: Alternating Toes to Bar to outside position
30 OFF: Rest
*Recording only the barbell station, 1 number!

First Annual "Working OUT"  Registration is now open!

First Annual “Working OUT” Registration is now open!

 

Wednesday, April 20th, 2016

Bring a Friend WOD – This Saturday, April 23rd (details here)

Pose Running Workshop w/ Coach Mark – May 15th @ CFD Lincoln Square (details & sign up here)

Next Onramp Dates:
Lakeview: Sunday, April 24th
Lincoln Square: Monday, April 25th

Lincoln Square: “Mobility” with Coach Cara, 6-7pm. Runner’s Mobility. We will focus on calming knee pain and recovering the IT Band. Free your legs for more power and recover smarter from high rep running or biking cycles.

Stretch of the week:  The Ultimate Squat Warm Up. Spend 3 minutes per side in this excellent Squat Circuit. All you need is a band and 5-10 minutes before class.

Preview for Friday: Bench Press!

A.
Performance:
Double Under Skill Practice X 8 Minutes
**Bring your fresh new jump ropes**

Competition:
8 Minute Skill/Gymnastics Amrap
50 X Double Unders
10 X Handstand Pushups

B.
Performance:
Sumo Deadlift
-Build to heavy 5 with pace
-Pace: 1 second at the top, 3 second descent
-6 Sets X 2 minutes
*Start your first set at approx. 30-35% of 1rm

Competition:
8 Sets total X 90 seconds, building in weight each set
Muscle Snatch + Hang Muscle Snatch + Overhead Squat
5 Sets X (1+1+1), building in weight each set
(goal is to build to 65% of 1rm by last set)
Hi-Hang Power Snatch X 2
3 Sets X 2 reps, make small jumps each round
(focus on speed under the bar, fast hips, fast feet!)

C.
Performance:
6 Rounds:
30 ON: American KB Swings 70/55lbs
30 OFF: Rest
30 ON: Dynamic Pushups 45/25lbs
30 OFF: Rest
*Recording total reps overall, 1 number!

6 Rounds:
30 ON: Hi-Hang Power Clean 135/95lbs (CFD Master’s 40+: 95/65lbs)
30 OFF: Rest
30 ON: Ring Dips
30 OFF: Rest
*Recording total reps overall, 1 number!

"CFD Gives Back"

“CFD Gives Back”