Wednesday, May 16th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 5-6pm  Ages 12-17 years old. Pre-registration required. (Session 8/8)  Please reach out to Coach Noal@crossfitdefined.com for more information. Enrollment is open for our next 4 week session, starting this Friday, May 18th.  Register Here! 

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4
Week’s Preview-
Friday: Floor Press +  Plank/Hip extension + P. Snatch WOD

A. 
 Power Clean + Front Squat + Jerk: (1+2+1)
-Build to a heavy for the day
-Take 15 minutes
B. 
4 Rounds: 1 Minute @ each station for max quality reps/ 1 Minute rest @ end;
Min 1: Single Arm Split Jerk with KB/DB 55/35lbs, alternating sides every round
Min 2: Chest to Bar Pullups
Min 3: Bear Crawl
Min 4: Rest
1 Lap = 50 ft
*Today we are looking for quality reps from stations 1 and 2 with an all out effort on station 3, resting at the end, repeating for 4 rounds. Take your time and show control!
-Perform with hips high and arms locked out or hips low with bent arms.
-Both are very different, choose one that gets it done!
*Score is total reps from station 1 and 2 + total laps from station 3!
 

Monday, April 30th, 2018

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square, 6-7pm  Ages 5-11 years old. Pre-registration required. (Week 4/6) Kids can attend Mondays only, Saturdays only or both. Please reach out to Coach Cara@crossfitdefined.com if you want to late join our current session or have interest in our next session!


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, May 12th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


New Cycle starts today: Week 1/4
Week’s Preview:
Tuesday: Floor Press + Pullups + Run/T2B WOD
Wednesday: OHS or BS with pace
Friday: Long WOD, “Wanderlust Metcon”

A. 
Power Clean + Front Squat + Jerk: (1+2+1)
-Build to a heavy for the day
-Take 15 minutes

B. 
3 Rounds; not for time
Split Squat with Double KB X 10 each side
-Stagger or inline stance
Plank or weighted plank X 1 minute
Rest as needed

C. 
For time: (8 minute Cap)
21-15-9
Conventional Deadlift
Bar over burpee

*Use your heavy set from Part A.
-Barbell weight should not exceed 55% of Conventional DL

 

 

 

Wednesday, April 25th, 2018 Testing Week!


Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. April Focus:Focusing on Shoulders, Biceps, Wrist & Elbows. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance in the gym and keep you pain free outside of the gym! Better dips, Better pulls and pain free shoulder, wrists, forearms and elbows.


Announcements & Upcoming Events

CFD Apparel Flash Sale: We are doing a quick 5 day pre-order on our sweatshirts, zip-ups, and sweatpants. The orders will close on Friday @ 5p so we can ship everything to the printer and get it back in 7 – 10 days. Order now. Order here. And don’t forget to get your significant other (or your parents) something.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, May 12th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


First “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 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 check in with your current conditioning and/or strength level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

Next Cycle starts on Monday April 30th!

Week’s Preview:
Friday: GPP + “FGB”

A.
Athlete’s Choice:

“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!

OR

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

7 Unbroken Cycles of:
Power Snatch
Overhead Squat
Snatch Grip Pushpress
Snatch Balance
Snatch Grip Pushpress

-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.
“Pacing”
6 Rounds:
Row for Calories: 1 minute
Burpees: 1 minute

WOD Explained: The goal for each round is to always match your calorie reps on the rower to your burpee reps on the floor. For example, if you row 10 calories in the first round you need to hit 10 burpees in the first round. Once you have established a pace you think you can maintain, you can start increasing your reps. It is also your responsibility to build in your rest to each round based on how much work you are capable of. Always match your numbers. At the end of the 6 – 2 minute rounds, add up your scores, 2 numbers, total calories and total burpees.

Lincoln Park Rugby Team Training. If you have a team that is looking for pre or post season team training, contact us at info@crossfitdefined.com

Tuesday, March 13th, 2018 Week 4: CrossFit Open! #Definedintramurals

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Ben W., (NEW CLASS TIME: 6:30-7pm.March Focus: Lower back, hamstrings and Glutes. Learn strategies to recover your lower back, prevent future back pain and increase flexibility to surrounding muscles to improve position and performance!


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, March 24th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, March 11th (late registration open till 3/13)
Lincoln Square: Next onramp starting this Monday, March 12th (late registration open till 3/14)


Deload/Transition Week. Next Cycle starting March 19th.

A. 
G.P.P.: 3 Rounds: 60 seconds ON/ 20 seconds OFF
1. Single leg RDL Reach X 30 seconds each side
2. Renegade Row with DB
3. Hi-Low Carry X 30 seconds each side

B.
Athlete’s choice:
“The Bear”
Complete 3 Cycles of the following;
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style

-Cannot drop bar until 3 cycles are complete
-Building each round to a heavy 3 Cycle!
-Rest as needed between sets
-(16 minute clock)

“The Bull”
Complete 3 Cycles of the following;
Power Snatch
Overhead Squat
Snatch Grip Pushpress
Snatch Balance
Snatch Grip Pushpress

-Cannot drop bar until 3 cycles are complete
-Building each round to a heavy 3 Cycle!
-Rest as needed between sets
-(16 minute clock)

C.
“100%”
For time: (6 Minute Cap)
30 X Burpee Box Jump overs 24/20″
30 X SlamBall 40/30lbs

Friday, March 2nd, 2018 Week 2: CrossFit Open 18.2!

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, March 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 Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, March 11th
Lincoln Square: Next onramp starting Monday, March 12th


Cycle 2, 2018: Week 3/4

A note about the CrossFit Open 18.2: 

We will be performing 18.2 workout on Friday in class. You will have the option to use Kbs in lieu of Dbs since we dont have enough supply for a full class.

If you are registered for the Official CrossFit Open you will need to find a registered judge in order to verify and complete your workout.  We will only be providing judges on Sunday at our 18.2 Intramural Throw down!  This week it will be hosted at CFD Lincoln Square.

Doors open at 11am on Sunday with the first heat starting at 11:30am! All are welcome to attend and cheer for your fellow athletes and friends! Good Luck and dont forget to use that HASHTAG: #DEFINEDINTRAMURALS to get that last point for your team! #Hoozah!

A. 
Clean
-Scale to Hang Clean or Power Clean if needed
-Take 15 minutes, building to a heavy single for the day!

B.
“CrossFit Open 18.2”

18.2
Complete the following for time:
1-2-3-4-5-6-7-8-9-10
Double DB Squats
Bar Facing Burpees

CrossFit Open RX: 50/35lbs
CrossFit Open Scaled: 35/20lbs

If you are performing this in class you will have the option to complete this workout with DBS or KBS.

18.2a Rules:
If you complete 18.2 with time remaining on the clock, use the remaining time to establish a heavy Clean single.
-You must have collars on the barbell,
-You will have unlimited attempts to find your heavy clean in the time remaining,
-You can increase by a minimum of 1lb increments,
-You can have other people load your barbell as needed!

18.2 Workout Description and Scorecard

WOD NOTES From CFHQ

Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes.

If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 18.2 and 18.2a, and male athletes must use a 45-lb. (20-kg) barbell.

The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.

Note: If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.

TIEBREAK

There is no tiebreak for Workout 18.2. However, the scoring for Workout 18.2a does include a tiebreak. In the case where two athletes clean the same amount on 18.2a, their times on 18.2 will serve as the tiebreak, and the athlete with the faster time on 18.2 will be ranked higher on 18.2a. Ties will not be broken for athletes who did not complete a lift.

18.1 Team Gold!

Monday, February 19th, 2018

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square with Coach Danny and Coach Igor, 6-7pm  Ages 5-10 years old. Pre-registration required. Week 2/6. Our next 6 week session will include a weekend class option; registration coming soon!


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, March 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 Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, Feb. 18th (late registration open till end of day Tuesday)
Lincoln Square: Next onramp starting Monday, Feb. 19th (late registration open till end of day Wednesday)


2018 CrossFit Open begins this week! Register for the CF Open here! 

*A note about the CrossFit Open and CFD’s 1st Annual Intramural Open:

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete.  Workouts are released on Thursdays at 7pm CST, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 7pm CST the following Monday.

Similar to past years, CFD will be attempting to program the workouts on Fridays in regular class.  The logistics, timing, equipment needed and overall safety of each week’s Open WODS will determine if we complete the WOD as prescribed, alter it slightly for class, or just program something completely different.

Part of the CFD Intramural Open involves completing these workouts with your team on our Sunday throw downs. We encourage anybody registered in the open or CFD’s Intramural to take the judges course online so we have as many helpers as possible on Sundays with over 150 CFD athletes participating!

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

More details to come!

Cycle 2: Week 2/4
Weeks Preview:
Tuesday: Backsquat, T2B, Rowing and Team WOD w/ HSPUS or Pushups
Wednesday: Rowing Technique Drills, SDL with pace,  “100%” Wod with slamballs and burpee box jump overs
Friday: Shoulder/Upper Back GPP + Wendler Strict Press + CF Open WOD 18.1

A.
Clean and Jerk: (1+1)
-Build to 85% of 1rm C&J of a moderate to heavy working weight
-Take 12 minutes

B. 
4 Rounds: 3 Minutes ON/ 3 Minute OFF
3 X Power Clean
3 X Front Squats
3 X Power Jerks
3 X Bar Over Burpees
Round 1: 40% of C&J
Round 2: 50%
Round 3: 60%
Round 4: 40%
*Recording total rounds and reps compleed over 4 rounds

CFD does Galt Games, 2018

Tuesday, February 6th, 2018

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Alex, 6-6:30pm. FEBRUARY FOCUS: Hips & Pelvis. Hips holding you back? Come learn the a path to a better squat and fix your hips, lower back and stability.


Announcements & Upcoming Events

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.

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


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

Deload/Transition Week: Next Cycle Starts on Monday, Feb. 12th
A.
Power Clean or Power Snatch
-Find heavy single (1) or double (1.1)
-Take 15 minutes, building in weight
-90 Second rounds X 10 sets
B. 
4 Rounds: (15 minutes)
Spend 1 minute at each station, accumulating as many reps as possible;
Row for calories
Power Clean or Power Snatches
-focusing on and practicing barbell cycling, touch and go technique
-Using 50% of today’s heavy from Part A
Bar over burpees
Rest

Lincoln Square athlete Carmen K. at Wodapalooza 2018! #cfdproud #cfdfitfam #cfdstrong