Wednesday, May 17th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Hips holding you back? This will be the only pre-workout you need on squat day. Come learn the a path to a better squat and fix your hips.


UPDATES & UPCOMING EVENTS

Cycle: Week 4/4 PROGRAMMING DETAILS FOR THIS CYCLE!

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.

Spotlight Athletes: Sean & Chelsea. Read their story 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 1st
Lincoln Square:
 Starting Monday, May 31st


TODAY’S WOD

A.
Pushpress + Split Jerk: (1+2)
-Build to heavy for the day
-Take 15 minutes
*Advanced athletes: Find todays heavy 1+2 from the back rack!
-You must have healthy shoulder range and lots of experience with both movements to qualify to scale up for today!

B.
20 Minute Amrap: “Running Cindy”
3 Rounds of the following;
Strict Pullups X 5/3
Pushups with Hand release X 10
Air Squats X 15
then…
Run 400 meters
Rest 90 seconds

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

3 Rounds; In a 2 minute window-
Complete: 1:20 seconds of Max effort bike or row
Fill rest of each window with max reps Handstand Pushups
Rest 2 minutes

*Option to scale to Ring Dips, HSPU negatives or a HS Hold
*Repeat from last Tuesday

**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!**

FullSizeRender-9

Tuesday, May 9th, 2017


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: Fix your front rack. Poor flexibility in the front rack is one of the top complaints from athletes and sitting at lengths from 2-12 hours per day is the new normal. Battle the desk posture and improve your lifts!


UPDATES & UPCOMING EVENTS

Cycle: Week 3/4 PROGRAMMING DETAILS FOR THIS CYCLE!

“WORKING OUT IV”: Registration Sold out. Chicago’s original LGBTQA dedicated CrossFit Competition.  All levels are welcome!  4th Annual, hosted at CFD Lincoln Square. Teams of 2, with all proceeds going to Lambda Legal!

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.

Spotlight Athletes: Sean & Chelsea. Read their story 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 1st
Lincoln Square: Starting Wednesday, May 31st


TODAY’S WOD

A.
6 Rounds: Every 2 1/2 Minutes
Deadlift X 10 reps
-increasing weight each round
Short Position Scap Shrugs X 15 reps
-Pause at the top of each rep and move slow!
Rest remaining time of each round

B.
4 Rounds: Spend 1 minute @ each station
Min 1: Strict Cindy
5/3 Strict Pullups
10 Pushups with Hand release
15 Air Squats
Min 2: Row 15/12 Calories
*scale down to 12/9 calories
Min 3: Max reps: Power Clean and Jerk
*Barbell weight should not exceed 50% of 1rm
Min 4: Rest
*Recording total reps completed of the Power C&J station

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

3 Rounds; In a 2 minute window-
Complete: 1:20 seconds of Max effort bike or row
Fill rest of each window with max reps Handstand Pushups
Rest 2 minutes

**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!**

DSC_9321

Tuesday, February 28th, 2017 CrossFit Open Week 2/5

Week 4/4

Whole 30 and Macro Challenge: Week 2!

“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:Hammer those Hamstrings: Restore movement and eliminate soreness in your posterior chain- Lower back, glutes and hamstrings! We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th 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!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


A.
Power Clean and Jerk
-Take 15 minutes, build to 90/95% of C&J
-Scale up: Full Squat Clean
*If you dont have a 1rm, use this time to establish a heavy for the day!

B.
Mobility X 5 minutes
Hamstring and lower back focus!

C.
For time: (15 minute Cap)
Wallballs X 50 20/14lbs
Russian KB Swings X 50 70/55lbs
Pushups with Hand Release X 50
Abmats X 50
EMOTM X 15 Rounds
Power Clean @ 80% of 1RM C&J
*Continue Power Cleans for the full 15 rounds, regardless of what time you finish!

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

Gymnastics Conditioning
5 Rounds x 8-12 Kipping HSPU
1:00 minute Easy pace on Bike, Rower or Jumprope between sets

**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!**

 

Hanging with Coach Cara during our 30 minute Mobility power hour! Classes at both locations: LV @ 6pm Tuesdays and LS @ 6pm Wednesdays!

Hanging with Coach Cara during our 30 minute Mobility power hour! Classes at both locations: LV @ 6pm Tuesdays and LS @ 6pm Wednesdays!

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, January 30th, 2017

We are currently on a scheduled deload/transition week.  New cycle starts Monday, Feb. 6th.

Olympic Weight Lifting Technique Class @ Lincoln Square 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!

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, February 2nd
Lincoln Square: Starting Monday, February 6th


A.
Power Clean and Power Jerk
-Build to heavy 1+1 for the day
-Take 15 minutes

B.
4 Sets: Every 2 minutes
Touch and Go, Power Cleans X 5 reps
-Starting at 55% of today’s heavy set
-Increase weight for each set if successful with the last
-Suggested % for each round: 55/60/65/70%

C.
3 Rounds: for time; (12 minute cap)
Russian KB Swing 70/55lbs X 25 reps
Pushups with Hand release X 25 reps
Abmats X 25 reps

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

5 Rounds: not for time
Handstand Hold X 30-60 seconds
Single Arm Bent Over Row X 5 each side, AHAP!
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!**

Our most recent graduating onramp at Lincoln Square.  Help us welcome them into our growing community of awesome athletes! #hoozah

Our most recent graduating onramp at Lincoln Square. Help us welcome them into our growing community of awesome athletes! #hoozah

Wednesday, January 18th, 2017

We are on week 3 on this current cycle!

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Cancelled this week.  Will pick back up next week.

“Free Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Cold Weather Gear Pre-Order!  Pull-Overs, Zip-Ups and a ton more.  Click here for details.

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, February 2nd
–  Lincoln Square: Starting Monday, February 6th

A.
12 Minute Quality Amrap
Double under Skill practice x 1 minute
Single Arm Snatch + Top-down Turkish Getups: (5 + 2) X each arm
Power Thrusts with Wall or Slamball X max height X 10 reps
-no catch, let drop, repeat for height!

B.
Back or Overhead Squat: Athlete’s Choice!
-8 sets X 2 minutes, building each round
-Build to a heavy 3 for the day with pace.
-Pace: (4.1.1.1)

C.
7 Rounds for time: (12 minute cap)
Single Arm Snatch X 5 Left 55/35lbs
Single Arm Snatch X 5 Right
Pushups with Hand Release X 7
Toes to Bar X 9

D.
Bonus: Grind Work, (to be completed after class)
“Midline Conditioning”
3 Rounds; not for time
20 X Medball Vups
10 X Good Mornings
-add weight if needed
1 Minute X Front Rack Hold with Double KBs
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!**

15895277_1553131304700548_9045093770569977945_n