Monday, April 9th, 2018

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square, 6-7pm  Ages 5-11 years old. Pre-registration required. (Week 1/6, 2nd session) 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, April 21st 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 this Sunday, April 8th
Lincoln Square: Next onramp starting this coming Monday, April 9th

Cycle 3 Programming Details


Week 4/4
Week’s Preview:
Tuesday: Pressing + rowing intervals
Wednesday: Halting Power Clean/Snatch + Running WOD
Friday: Back squat high % work + “Air Force”

A.
G.P.P.: 3 Rounds; 60 seconds on/ 15 seconds off

-Spend 30 seconds each side
-Choose a box height that puts your top leg at 90 degrees

-Spend 30 seconds each side
-Start in 1/2 kneeling position, scale up to a Hover Split Squat position if able

B.
Wendler Week 3 Deadlift: Take 12 minutes
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by simply taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+x85% (plus set)

*All sets today are in preparation for your max effort “plus set”. Record how many reps you get at this max effort set.

C. 
10 Minute Amrap
5/3 X Strict Pullups
10 X Pushups with hand release
15 X Russian KB Swings 70/55lbs

Wednesday, February 14th, 2018

Today’s Specialty Classes

“Mobility” @ Lincoln Square 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, 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
Lincoln Square: Next onramp starting Monday, Feb. 19th


1 Week till the 2018 CrossFit Open begins! Register for the CF Open here! 

New cycle starts today. Week 1/4
Week’s Preview-
Friday: Open WOD
A. 
Back Squat: Sets of 6-10 reps
-Take 8 minutes and build to 65% of 1rm
B. 
3 X Working Sets: Every 3 minutes
1. Back Squat @ 65% X 6-10 reps
-choose a rep scheme and stick with it for the entire cycle
2. Ring or Box Support Hold to negative X 1 minute
(Support hold is at the top with arms in full extension, hold 3-5 seconds before slowly lowering to bottom position)
3. Fill rest of each round with Standing PVC Shoulder Extensions
C.
Team Cindy: Teams of 2
15 Minute Amrap
Pullups X 10 reps or Bar muscle ups X 4 reps
Pushups with Hand release X 10 reps
*Only 1 partner working at a time alternating every station.
 

Tuesday, January 30th, 2018

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. MONTH OF FEBRUARY: 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

CFD Winter Gear Apparel Pre-Sale Order. Shipping to the gym and all around the world. Get your order in by 12p on Feb 5th. Order 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, January 28th (late registration open till Tuesday, Noon)
Lincoln Square: Next onramp starting Monday, January 29th (late registration open till Wednesday, Noon)


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

Week’s Preview:
Wednesday: Shoulder Activation/Prep + Wendler Bench
Friday: Hang Power Clean or Hang Power Snatch, find heavy 3 + Open WOD
 A. 
Front Squat + Jerk: (1+1)
-Build to (1+1) heavy for the day
-Take 16 minutes, building in weight
B. 
2 X Working Sets
-Front Squat + Jerk: (3+1)
-Every 2 minutes
-Using 95% of C&J or a moderate to heavy working weight!
C. 
3 Rounds; for time: (12 minute cap)
Russian KB Swing 70/55lbs X 25 reps
Pushups with Hand Release X 25 reps or HSPUs X 15 reps
Abmats X 25 reps

Defined Lincoln Square Sunday SLR class at 9am with Coach Kay

Friday, September 8th, 2017


UPDATES & UPCOMING EVENTS

Weekend Schedule Change: Due to half our coaching staff competing at the Granite Games this weekend our schedule at Lakeview as been changed for this weekend only.

Saturday @ LV: 8am Team WOD, 9am Strength, 10am Team WOD, 11am-12:30pm Weightlifting. No change at LS.  Sunday as normal!

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.

Week 4/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

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

Lakeview: Starting Tuesday, September 19th.
Lincoln Square: Starting Monday, September 18th.


TODAY’S WOD

A.
10 Minute Quality Amrap: Complete 3-5 rounds, not for time:
Half Kneeling Inline Pallof Press X 12 reps per side
Wall Plank X 45-60 seconds
Deathmarch X 20 steps

B.
R.F. E. Barbell Split Squats X 5 each leg
-Building to a heavy set of 5 per leg
-6 Sets, every 2 minutes
-Rear foot elevated 4-8″
-Goal is to meet or beat your heavy set from week 2 on this cycle!

C.
12 minute Amrap
30 X Double Unders
15 X Alternating Single Arm Snatch 55/35lbs
10 X Pushups with hand release

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

Rowing Conditioning
5 Rounds X 40/30 calories
Rest 1 minute

*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 as well as check in with the coach on duty before starting!**

Coach Ben and Coach Kevin leading a free intro to CrossFit class. Next session, next Saturday, 9/16. Registration online!

 

Friday, July 21st, 2017


UPDATES & UPCOMING EVENTS

Weekend Schedule Changes: Please make note!

Saturday: Lakeview: Noon Olympic Lifting is cancelled, all other classes are the same! LincolnSquare. All classes cancelled for the USAW Weightlifting Meet.

Sunday: Lakeview: No changes! Lincoln Square: Posterior Power Hour + Brunch: Free class from 10-11am and Brunch ($35 ticket, registration required, click here) from 11-1pm.

Week 3/4. Want some details of the current cycle Click here.

Outdoor Lakeside Endurance on Thursdays: Has been cancelled.  Attendance is too low to keep the class on the schedule. We will add back to the schedule once there is more interest!  Please email david@crossfitdefined.com if you have any questions.

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 27th
Lincoln Square:
 Starting Wednesday, July 26th


TODAY’S WOD

A.
Hang Power Snatch + Overhead Reverse Lunge: (3 + 4)
-9 sets X 2 minutes, building in weight each round
-alternating sides for each lunge
-No fails today. Drop weight and perform lighter sets to focus on position
-Scale the OH Lunge to Front rack if needed.

*Follow each round with Tall Box jumps to a sub max height X 2 reps
-1 step allowed before each jump
-Building in height each round if possible.
-Do not build up to failure.
-Step down after each rep!

B.
For time: (12 minute cap)
30-20-10 reps of;
Single Arm Snatch 55/35lbs, alternating each rep
Pushups with hand release
Tall Box Jumps 30/24″

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

For time:
75/60 X Calorie on Assualt Bike

*Repeat from week 1 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 as well as check in with the coach on duty before starting!**

*********This Saturday @ CFD Lincoln Square. All day event! Mimosa Bar and Hot food available through Kettlebell Kitchen. All Spectators welcome!*****************************************

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!**

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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!**

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