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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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!**

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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!