Friday, December 15th, 2017


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This 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!

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 2/4!  For programming details, click here!

A.
Back Squat or Overhead Squat: Athlete’s Choice!
-8 Sets X 2 Minutes building in weight each round
-Heavy 3 with a 2 second pause in bottom position of each rep
*Recording heavy 3 from the day!

B.
5 Rounds for time: (12 minute cap)
Bear Complex X 5-4-3-2-1 cycles 115/75lbs
Abmats X 50-40-30-20-10

*Barbell weight: Should not exceed 40% of C&J
-Choose a weight you can complete each round of the Bear complex without dropping the barbell

CFD Barbell Power lifting team in action!

Friday, December 8th, 2017


Announcements & Upcoming Events

Skills training with Coach Alberto: This Saturday, starting at 12:30pm at CFD Lakeview. Join Coach Alberto to gain some tips and tricks to learn or master some of CrossFit’s important skills like Double unders, rowing technique, handstands and muscleups!

Boozy Bingo Charity for Puerto Rico – This Saturday night, 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. (still time to join)
Lincoln Square: Starting Monday, 12/4, last onramp of the year. (still time to join)


New Cycle Starts this week!  For details on this cycle’s programming focus, click here!

A.
Speed + Position Drill: A great drill to emphasize the importance of driving your body under the bar using your arms!

Tall Jerks X 3 reps
-Perform in order: 1st position, 2nd position, 1st position
-Positions:
1st position is from a static hold with barbell at forehead height
2nd position is from a static hold with barbell at forehead height and weight on balls of feet
-5 sets, every 90 seconds
-Using any empty barbell building to no more than 40% of C&J

B.
Bear Complex: Find your heavy 1rm cycle
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
-Take 15 minutes building to a heavy for the day

C.
For time: (10 minute cap)
75 X Wallballs 20/14lbs
50 X Russian KB Swings 70/55lbs
25 X Burpees to plate 45lbs

*Last time we performed this wod was on 12.2.16

 

Life Lifting, 8pm Tuesday nights with Coach David at Lincoln Square. A class focused on awkward objects and Strongman style programming.

Monday, November 20th, 2017

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Sunday, Dec. 3rd 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 Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


Testing Phase: Week 1 of 2. Last and final cycle of the year starts 12/4.
Tuesday: Bench Press + Fran
Wednesday: Hero WOD Whitten

Today’s Wod

A.
“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!


B. 

Row Conditioning test:
5 Rounds: 1 minute On/ 2 Minute Off
Row for max distance!

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

Mobility Must #1: Focus, Quads and Hip flexors!

Couch Stretch!
*Perform for 2 minutes on each side before or after workout! If this is a tight position for you, perform 1-2x per day for 1 month

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Thankslifting winners! 3 from LS, 3 from LV. Congrats to everyone that competed over the weekend!

Friday, October 13th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here. Next cycle starts on 10/23!

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Details and registration here!

“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.
G.P.P.: 3 Rounds; 1 Minute ON/ 30 seconds OFF
Half Kneeling Inline Pallof Press X 30 seconds each side
Modified Landmine Press X 30 seconds each side
Skater Jumps X 1 minute

B.
“Running Bear”
4 Rounds: 4 Minutes ON/ 2 Minutes OFF
Run 400 meters or Row 500 meters
*Finish remaining time of each round with max reps Cycles of “The Bear Complex” 115/75lbs
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
Rest 2 minutes
*Recording total cycles completed over  4 rounds

Barbell weight should not exceed 40% of 1RM C&J

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

3 Rounds; not for time
Single arm DB Bench Press X 8-10 reps each side
Bent over BB Row X 10-12 reps
Hanging Leg Raise X max reps
Rest as needed after each set

*Repeat from week 2 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!**

Coach Igor. Just do it.

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

Tuesday, June 27th, 2017 Murph Day + BBQ: 4 Days!


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. 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, 9:15, 10, 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.
Power Clean: Find heavy triple!
-Take 16 minutes, building to heavy 3 for the day

B.
4 Minute Amrap
Run 400 Meters
15 X Bar over Burpees
Finish round with max reps Power Cleans

Rest 3 minutes

4 Minute Amrap
Run 400 Meters
10 X Bar over Burpees
Finish round with max reps Power Cleans

Rest 3 minutes

4 Minute Amrap
Run 400 Meters
5 X Bar over Burpees
Finish round with max reps Power Cleans

-Sub Row 500/400 meters for run if needed
-Barbell weight should be no more than 55% of 1rm C&J
Competition Rx: 155/105lbs

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

3 Rounds: not for time;
Glute Ham Raise on GHD X 10 reps
*Sub. for double DB RDLS if needed
B-Dog Plank Variation X 1 minute
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!**

“Working OUT IV”