Wednesday, February 15th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 8 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

“Mobility @ Lincoln Square” 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! This 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.
E.O.M.O.T.M. X 9 Rounds (18 minutes)
Odd minutes: Sumo Deadlift with pace, heavy 3
-Add 10-20lbs from last week’s heavy set
-Pace: 1 second up, 1 second at top, 3 seconds down, touch and go!
Even minutes: Seated Tall Box jumps X 3
-Building in height each round

B.
15 minute Amrap
25 X Wallballs 20/14lbs
20 X Single Arm Snatch 55/35lbs
15 X Toes to Bar

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

Gymnastics Conditioning
5 X Rope Climbs
Rest 2:00
4 X Rope Climbs
Rest 1:30
3 X Rope Climbs
Rest 1:00
2 X Rope Climbs
Rest :30
1 X Rope Climb
-Option to sub rope climbs with strict pullups or strict ring rows x 3.  5 rope climbs = 15 strict pullups
-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!**

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Some Hollow body and Superman position drills at CFD Lakeview

 

Wednesday, July13th, 2016 Murph Day/BBQ Potluck: 3 Days!

Week 3/4

6th Annual “Murph Event”: Registration is now Live!   Join us this Saturday, July 16th at CFD Lakeview!  We will be celebrating 3 big CFD Events: Murph Day, Our new Lakeview location and our 3 Year Anniversary for CFD Lincoln Square! There will be scaled options for all levels as well as a brand new partner option for those that don’t want to tackle this alone! Heats start at 7am and will run every 45 minutes. A Potluck BBQ to follow starts at 11:30am.  Bring your favorite dish and/or drink for the party and hopefully we will see you all there!

“Wall of Warriors”: Who are you doing “Murph” for?  The ’MURPH’ is more than just a workout, it is an event that helps push us, humble us, and dedicate a bit of pain and sweat for those who have given so much! We will be honoring CrossFit Defined’s many athletes who are Veterans and veterans to whom you would like to dedicate your MURPH.

**Please email a photo or name to cara@crossfitdefined.com to be on our “WALL OF WARRIORS!”

2015 Wall of Warriors

2015 Wall of Warriors

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. 30min class to restore, recover, and discover new range! Use it as a warmup then join the WOD OR as a cool down after a full class. Focus: 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. See better positions in the sumo deadlift, squat and overhead positions!

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, July 28th
Lincoln Square: Monday, August 1st

A.
Performance:
Every 2 Minutes: X 9 Rounds (18 minutes)
Hang Power Snatch X 3
-Build to heavy triple over 9 sets
*Follow each set with:
Seated Tall Box Jumps X 3 reps
-Building to a challenging height and perform as many working sets as possible, focusing on starting from a static seated position to a soft landing!

Competition:
Every 2 Minutes: X 9 Rounds (18 minutes)
Hang Snatch + Snatch Balance + OHS
-Build to heavy (1+1+1) over 9 sets
*Follow each set with:
Bar Muscle Ups X 2-5 reps unbroken
-Working on perfecting technique and using the hip as much as possible.  Stay tight in hollow position and use band assistance if needed!

B.
Mobility X 6 minutes
Anterior Tib, ankle and foot!

C.
Performance:
5 Rounds: Sprint efforts!
30 Seconds X Burpees
30 Seconds X Rest
30 Seconds X Single Arm Thrusters 55/35lbs (rotating sides each round)
30 Seconds X Rest
*Recording total burpees and total thrusters, 2 separate numbers.

Competition:
5 Rounds: Sprint efforts!
30 Seconds X Bar Over Burpees
30 Seconds X Rest
30 Seconds X Overhead Squats 95/65lbs (CFD Master’s 40+: 65/45lbs)
30 Seconds X Rest
*Recording total burpees and total OHS , 2 separate numbers.

 

We were 1 of 4 gyms in Illinois that participated in the Row Raiser to raise awareness and money for the Chicago Special Olympics.  We personally raised $2,500 adding to the statewide total of over $31,000.  Thankyou to everyone who participated and supported this great cause!  #CFDGIVESBACK

CFD was 1 of 4 gyms in Illinois that participated in the Row Raiser to raise awareness and money for the Chicago Special Olympics. We personally raised $2,500 adding to the statewide total of over $31,000. Thankyou to everyone who participated and supported this great cause! #CFDGIVESBACK #COMMUNITY #HOOZAH

Tuesday, June 28th, 2016

New Cycle Starts this week! Murph Prep! 19 Days and Counting! 

INSTAGRAM UPDATE: We will be using instagram alot more to preview upcoming events, competitions, athlete PRS and all things CFD.  Find us and make sure to follow us!  @crossfitdefined

Lakeview 3.0 Update: Schedule is as normal.  We are almost done with our move in.  Lockers and benches will be installed this week. The 2nd Pullup cage and the rope and ring attachements are being installed in the coming days.  We do not have the capabilities yet to do rope climbs or ring muscle ups.  Few more days team and we are at the finish line!

6th Annual “Murph Event”: 19 Days and Counting, Registration will be live soon! Saturday, July 16th. Save the date! This annual Hero WOD/CFD BBQ Potluck will be held at the New CFD Lakeview location at 3834 N. Broadway! We will be celebrating 3 big CFD events! Murph Day, Our new location and expansion for Lakeview and our 3 Year Anniversary for CFD Lincoln Square!  Join us for this awesome celebration!

Lincoln Square: “Life Lifting” with Coach David and Drew, 8-9pm. All members welcome, no experience needed.

Lakeview: “Mobility” with Coach Noal,  6-6:30pm. NEW 30min Mobility class to restore, recover, and discover new range! Use it as a warmup then join the WOD OR as a cool down after a full class. Focus: Recover your hips & quads and learn a warm up or recovery strategy to better prepare your legs for squats, running and oly lifting. Mobilize and reap the rewards.

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next Beginner session!
Lakeview: Thursday, July 7th
Lincoln Square: Monday, July 11th

A.
Performance:
Every 2 Minutes: X 9 Rounds (18 minutes)
Hang Power Clean + PushPress + Jerk
-Build to heavy (1+1+1) over 9 sets
*Follow each set with:
Seated Tall Box Jumps X 3 reps
-Building to a challenging height and perform as many working sets as possible, focusing on starting from a static seated position to a soft landing!

Competition:
Every 2 Minutes: X 9 Rounds (18 minutes)
Hang Squat Clean + Double Jerk
-Build to heavy (1+2) over 9 sets
*Follow each set with:
Bar Muscle Ups X 2-5 reps unbroken
-Working on perfecting technique and using the hip as much as possible.  Stay tight in hollow position and use band assistance if needed!

B.
Performance/Competition:
5 Minute Mobility
Situp to Straddle X 1 minute
Band Assisted Pancake Split X 2 minute
Calf Smash with BB X 1 minute each side
C.
Performance:
10 Minute Amrap
Building Rep Scheme: 1,1,1, 2,2,2, 3,3,3 etc…
Shoulder to Overhead 95/65lbs (CFD Master’s 40+: 75/55lbs)
Bar Over Burpees
Walking Vups

Competition:
10 Minute Amrap
Building Rep Scheme: 1,1,1, 2,2,2, 3,3,3 etc…
Hang Power Snatch 95/65lbs (CFD Master’s 40+: 75/55lbs)
Bar Over Burpees
Toes to Bar

 

Graduating Onramp, "Power Jerks" from LS.  If you see a new face, give them a hi-5 and show them around!

Graduating Onramp, “Power Jerks” from LS. If you see a new face, give them a hi-5 and show them around!