Friday, December 7th, 2018 Last day of testing at Defined!

Our most recent onramp grads! Say hello to a new face when you are in the gym next!                    #morethanagym #fitfam #definedonramp #liftlocal

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.

Next Cycle starts on Monday December 10th.

A.
G.P.P.: Pressing Prep
2 Rounds; 1 minute On/ 20 seconds Off

  • Seated Z Press
    • Choosing a pair of light weight Dbs or BB, perform slow reps with priority on keeping torso completely upright
  • Renegade Row
    • Perform with single arm Db, alternating sides with each row
  • Table Top Rockers

B.
Bench Press
-Take 15 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 7-5-3-3-2-2-1-1-1-1
-Perform 1 set every 90 seconds X 10 Rounds

*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility have the option to perform the Floor Press: Using the same intervals and rep scheme as the bench press above!

C.
CrossFit Benchmark WOD: “Fran”
For time: (8 minute cap)
21-15-9 reps of:
Thrusters
Pullups

-Scale appropriately to finish wod in under time cap!
-Competition Rx: 95/65lbs.
-Barbell weight should not exceed 40-45% of Pushpress or 30-35% of C&J. Completing the set of 21s in 3 sets or less would be a great goal!


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 8 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.

Wednesday, August 22nd, 2018


Announcements & Upcoming Events

Beach Workout Montrose Beach – this Saturday at 9:30a. Meet at The Dock Bar & Grill at 9:15a. Everyone is welcome, no swimming skills necessary. Bring a towel, a buddy, maybe some SPF and a sugar-free refreshment. Further details 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!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, August 19th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Late registration open till Tuesday @ Noon)

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! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


New Cycle starts this week!
Week’s Preview-
Friday: Back Squat

A.
3 Rounds For Quality:
1 Minute On/ 30 seconds Off
Lateral Side shuffle
Seated Z Press

B.
20 Minute Amrap
Teams of 2
200 Meter Run
10 X DB Snatch, alternating
15 X Burpee Box Jump Over
200 Meter Run
20 X DB Snatch, alternating
15 X Burpee Box Jump Over
200 Meter Run
30 X DB Snatch, alternating
15 X Burpee Box Jump Over
200 Meter Run
40 X DB Snatch, alternating
15 X Burpee Box Jump Over
200 Meter Run
50 X DB Snatch, alternating
15 X Burpee Box Jump Over*Run together, trade work in the gym. Only 1 person working at a time.
DB weight: Rx: 55/35lbs
Box height: Rx: 20″ for all

#proven, #morethanagym

Tuesday, June 26th, 2018

Today’s Specialty Classes

Last “Life Lifting” class @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview:  Cancelled this week at both gyms. Will pick back up in July with added class times during the week; Tuesdays and Thursdays at 6pm with Coach Cara and Coach Ben!


Announcements & Upcoming Events

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’s Preview: Week 4/4
Wednesday: OLY
Friday: Long WOD

A.
G.P.P.: 3 Rounds: 1 minute ON/ 20 seconds OFF
-Double unders or Double under practice

Wall Climb to Handstand Hold 
(using a box or wall for support)

-Farmer’s Carry, AHAP

B. 
Seated Z Press: 5/3
-Take 8 sets, every 90 seconds
-Building in weight each round
-Scale to sitting on bench or box if needed

C.
8 Minute Amrap
Thrusters X 9 reps 95/65lbs
Double Unders X 35 reps
-Sub with 30 seconds of singles or D/U practice

*Rx Barbell weight should not exceed 45% of Pushpress or 35% of C&J

CF Kids coming soon to CFD Lakeview! Email Coach Cara@crossfitdefined.com to get on our mailing list…

Friday, June 15th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, with Coach Danny, 4-5pm. Meeting on Wednesdays and Fridays! (Session 8/8) Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Single class drop-ins are welcome!


Announcements & Upcoming Events

Murph Day – Sunday, June 25th from 7a to 11:30a with a huge potluck style BBQ to follow. Registration and details here.

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

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, June 16th from 11am-Noon at Lakeview.  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 (Limited space, 10 seats, register soon!)


Week 2/4

A. 
G.P.P.: 3 Rounds: 40 on/ 20 off
Active Handstand Hold on wall or box
Standing Shoulder Extension reps with PVC or tech bar
Bent Over Plate Flyes
-Neutral, thumbs up, thumbs down: with 2.5, 5, or 10lbs in each hand

B.
Seated Z Press: 5/3
-Take 8 sets, every 90 seconds
-Building in weight each round
-Scale to sitting on bench or box if needed

C.
For time: (10 minute cap)
2 Rounds-
12 X Thrusters
12 X Bar Over Burpees
then…
2 Rounds-
12 X Singe Arm Snatch 55/35lbs
12 X Bar Over Burpees
then…
30 X Hang Squat Clean and Jerk

Rx: Barbell Weight: 95/65lbs, barbell weight should not exceed 45% of Pushpress or 35% of C&J

 

Working OUT V, WOD II, “Sprint-Keg-Chipper”