Monday, December 3rd, 2018 Testing week at Defined!

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A class inspired by the sport of Strongman; including awkward object lifting, conjugate training, and sprint work. This class replaces the 8pm WOD class.


Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test 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 gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Tuesday: Front Squat or Overhead Squat
Wednesday: “Defined Physical Fitness Test”
Friday: Bench Press + “Fran”

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.
CrossFit Benchmark WOD: “Annie”
For time: (10 minute cap)
50-40-30-20-10
Double Unders or Single Unders
Abmat Situps

OR (if you are proficient with your doubles and can go unbroken for most of your sets, try Big Annie)

“Big Annie”
For time: (10 minute cap)
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situps


Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 10 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Tuesday, October 16th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. October Focus: Focusing on  LOWER LIMBS of Runners, Squatters, Jumpers- If you are lacking range of motion in your ankles and lower legs you have to compensate in other areas; primarily the knees, hips and Lower Back.

Come in and learn an effective mobility strategy to better your squat, deadlift and overall power. Learn how to squat comfortably and heavy!


Announcements & Upcoming Events

8th Annual Defined Halloween Party: It’s time for our favorite spook-tacular bash of the year. This Halloween weekend, we’ll dress up to get down at DIAG Bar (2856 N. Southport Ave.) on Saturday, 10/27 from 8pm – 11pm! $40 at the door gets you open bar and unlimited food! Dj, games, private venue! All friends of CFD are invited!  Registration here! 

BYO-BAE (before anyone else) – Friday, October 19th w/ Coach Allyn & Danny. Ever wonder what BAE does at Defined? Don’t sweat (or do!) because CrossFit Defined is hosting your next date night. You and your favorite human are invited to BYO-BAE: a FREE, all-levels partner workout + social. Here’s what you need to tell BAE…

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, October 21st – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Only 2 spots left!!)

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have about our program. Click here! 

“Goosebumps” – new article, click here to read more.


Week’s Preview: Week 4/4 (Last week on this cycle!)
Wednesday: Long WOD
Friday: Speed Squats

A.
Athlete’s Choice: Week 4
2-Position Clean + Split Jerk: (1+1+1)
or
2-Position Snatch + Snatch Balance: (1+1+1)
-2 Position: Ground + Hang
-Take 10 minutes building to a moderate/heavy working weight

B.
“Running Bear”
3 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”:
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
OR
“The Bull Complex”
-Power Snatch
-Overhead Squat
-Snatch Balance
-Back Squat
-Snatch Balance

Rest 2 minutes

*Recording total cycles completed over  3 rounds

-Barbell weight should not exceed 40-45% of 1RM C&J
-Rx Barbell weight: 115/75lbs

C.
Mobility X 4 Minutes
Couch Stretch 
-Focusing on opening the hip flexors, quads and abdomen!

Friday, September 14th, 2018

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, September 29th from 11am-Noon. Register here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Week 4/4

A.
Handstand Prep: Tabata Mashup: 20 on/ 10 off X 10 rounds (5 rounds at each)
&
B.
Partner A: Low lunge to kickup + 10 second hold
Cues: Grip floor-Get tight-Get hollow-Get tall!
Partner B: Spots partner on wall for safety and to reinforce the coaching cues!
Switch places and repeat for 6 minutes
Scale up: If you already can demonstrate the proper body position for handstand balancing, you have the option to attempt to work on your control and balance using the wall and a partner. Balance Drill
C.
20 Minute Amrap
Team WOD: Teams of 2
MedBall Run X 400 meters
Power Snatches X 20
*Option to Row X 600/450 meters
*Barbell weight should not exceed 45% of Snatch or Pushpress, Rx: 95/65lbs
*MedBall never touches ground through in our outside of the gym, 1 ball on run! 20/14lbs
*Partners run together but only one works in the gym!

Weightlifting technique classes every week on Thursdays and Saturdays. All levels are welcome!

 

Friday, July 6th, 2018


Announcements & Upcoming Events

Lakeview Schedule Additions: Starting Monday July 2nd.
Mon, Tues, Wed, Friday: 4pm WOD added
Mon-Friday: Extended Open gym from Noon-4pm
Thursday: Additional Mobility Class with Coach Cara, 6-630pm
Sunday: Extended Open gym till Noon

Row Raiser 2018 – Saturday, July 14th from 9a to 12p at Defined Lakeview. Charity rowing event for the Special Olympics of Chicago. Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – July 8th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


*We are on a Deload/transition week. Next cycle starts on Monday July 9th.

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.
10 Minute Amrap
Russian KB Swing 70/55lbs X 10 reps
Pushups X 5 reps
Wallballs 20/14lbs X 10 reps
Pushups X 5 reps

Murph Day 2018

Friday, June 22nd, 2018


Announcements & Upcoming Events

Murph Day – This Sunday, June 24th from 7a to 11:30a with a huge potluck style BBQ to follow @ CFD Lincoln Square. Registration and details here.

Row Raiser 2018 – Saturday, July 14th from 9a to 12p at Defined Lakeview. Charity rowing event for the Special Olympics of Chicago. Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – July 8th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.


Week 3/4

A.
OLY Complex: Athlete’s Choice
Power Clean + Hang Power Clean: (1+2)
OR
Power Snatch + Hang Power Snatch: (1+2)
-Take 15 minutes building to a heavy set for the day
*2 X Drop Sets: 20-40lbs less than your heavy set from Part A.

B.
12 Minute Amrap: (Teams of 2)
Row 1,000 meters
-Alternating every 100 meters with your partner, with only 1 partner working at a time
in remaining time, complete Amrap of the following;
Power Jerks X 50
Kneeling Ball Slams X 50 40/30lbs
Partner Medball Russian Twists X 50

*Rx Barbell weight: 115/75lbs
-Barbell weight should not exceed 40% of C&J or 55% of Pushpress

Working OUT V. Event 3: “De-Tour”

 

 

Tuesday, June 5th, 2018

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 6:00-6:30pm. June Focus: Fix your front rack and shoulders. Poor flexibility in the front rack is one of the top complaints from athletes. Don’t let the desk life limit your lifts.


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, June 16th from 11am-Noon.  Register Here!

Next Lakeview Onramp: 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, June 17th

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! 

Conjugate Defined: Session #2 starting Tuesday, June 5th. Sign up and details here.


New Cycle starts this week. Week 1/4

Week’s Preview-
Wednesday: Strict Chinups + Running Team WOD

A.
OLY Complex: Athlete’s Choice

Power Clean + Hang Power Clean: (1+2)
OR
Power Snatch + Hang Power Snatch: (1+2)

-Working on speed under the bar and power in your 1st and 2nd pull!
-Take 10 minutes building to a moderate to heavy working weight

B.
5 Sets: Every 2 minutes;
Complete the complex above at your chosen working weight
*Follow each set with a submax unbroken set of Perfect Pushups
-Rep range: 6-12 reps executed perfectly with pace: (1.1.x.1)
-Rest remaining time of each round!

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

OR (if you are proficient with your doubles and can go unbroken for most of your sets, try Big Annie)

For time:
“Big Annie”
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situps
*10 minute time cap

*Compare results to our last testing week on 4/18

“Working OUT V”

Friday, May 18th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 4-5pm  New Session starting today! (Session 1/8) Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 


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

A. 
4 Rounds: For Quality
(With a running clock X 8 minutes)
Plank X 1 minute
Follow each round with:
Glute Bridge X 45 seconds
Foot positions vary each round;
R1: Narrow
R2: Wide
R3: Frog
R4: Narrow
*Rest when needed, if you can maintain a plank with no rest you will be able to complete all  4 rounds with 15 second transitions between each round.
B.
Floor Press X 10 reps
-Building X 8 Rounds,
-Every 90 seconds
(12 minutes)
C. 
For time: (12 min cap)
18-15-12-9-6 (60 reps of each)
Power Snatch 75/55lbs
Bar over burpees

Our recent onramp graduates at Defined Lincoln square. If interested in our next session starting next week, please reach out to Cara@crossfitdefined.com