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”

Monday, June 19th, 2017


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle!

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent.

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration 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 + Front Squat + Jerk: (1+1+1)
-Build to a heavy complex for the day
-Building in weight X 15 minutes

B.
Every Minute on the Minute X 9 Rounds
-Using 75/80% of today’s heavy complex

*Add 5-10lbs from last attempt
Min 1: Power Clean + Front Squat + Jerk: 1+1+1
Min 2: 2+2+2
Min 3: 3+3+3
Min 4: 1+1+1
Min 5: 2+2+2
Min 6: 3+3+3
Min 7: 1+1+1
Min 8: 2+2+2
Min 9: 3+3+3
*Rest/recover remaining time of each minute. Use a weight that allows you to complete all rounds!

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmats

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

1-3 Rounds; not for time
SandBag Bear Hug X Accumulate 3 minutes
*Pick the heaviest sandbag you can hold for 3 minutes unbroken!
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!**

Subtle reppin” #cfdstrong #reppinpins

Wednesday, June 7th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focusing on: Lower Back, Hips and Glutes- Go from desk to deadlifts with a mobility plan that saves the desk athlete.


UPDATES & UPCOMING EVENTS

We are on week 2/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th 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, June 29th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Power Clean + Front Squat + Jerk: (1+1+1)
-Build to a heavy complex for the day
-Building in weight X 15 minutes

B.
Every Minute on the Minute X 9 Rounds
-Using 75/80% of today’s heavy complex
Min 1: Power Clean + Front Squat + Jerk: 1+1+1
Min 2: 2+2+2
Min 3: 3+3+3
Min 4: 1+1+1
Min 5: 2+2+2
Min 6: 3+3+3
Min 7: 1+1+1
Min 8: 2+2+2
Min 9: 3+3+3
*Rest/recover remaining time of each minute. Use a weight that allows you to complete all rounds!

C.
3 Rounds: 40 Seconds ON/ 20 Seconds OFF
Bicycle Crunch

Flutter Kicks

Birddog Plank Variation

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

EMOTM  X 10 minutes
Odd: 15/12 Calorie Row
Even: DB Snatch X 10

**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"

“Working OUT IV”

Friday, June 2nd, 2017


TODAY’S SPECIALTY CLASSES AND WEEKEND SCHEDULE CHANGE

“Working OUT” Vogue Dance Class with The Seldoms: This Friday @ LV! Kickoff party at 730pm and class at 8pm. Please register to hold your spot.  Suggested Donation of $20 will benefit both Lambda Legal and The Seldoms! Join Coach Cara and the rest of her professional dance company at CFD Lakeview for the first time ever! Register here! 

Saturday Schedule Change: Due to our “Working OUT” event hosted at Lincoln Square we will have an altered schedule at both gyms!

-Lakeview: 8am Defcon, 9am Strength, 10am Team WOD, 11am OLY
-Lincoln Square: 8am Team WOD, 9am Strength 10am Team WOD


UPDATES & UPCOMING EVENTS

New cycle starts this week! Details coming soon!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

WORKING OUT IV: This Saturday at Lincoln Square. CrossFit Defined welcomes LGBTQ crossfitters and their allies from around the Greater Chicagoland area for an afternoon of barbells, sweat, and competition – all for a good cause! Click here for more details on the event! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 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 intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting This Thursday, June 1st
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Halting Power Clean + Hang Clean: (1+1) X 2
-Building to a heavy complex for the day
-2 second isometric pause above knee for halting Power clean
-Take 16 minutes

B.
For time: 3 Rounds;(15 minute cap)
Power Cleans X 10
Front Squats X 10
Pullups X 20
Double Unders X 50
Rest 90 seconds

Competition RX: 135/95lbs
-Barbell weight should not exceed 55% of 1rm

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

3 Rounds; not for time
Birddog Plank Variation X 1 minute
Side Plank Twist X 20 reps (10 each side)
Reverse Crunch X 20 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!**

 

"Working OUT" 2015

“Working OUT” 2015 with Coach Philip!