Tuesday, December 4th, 2018 Testing week at Defined!

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. December Focus: Lower back focused. Restore movement and eliminate soreness in your posterior chain- We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!


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.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Wednesday: “Defined Physical Fitness Test” + Max vertical to Box
Friday: Bench Press + “Fran”

A. 
Athlete’ Choice!
Front Squat or Overhead Squat
-Take 20 minutes, building to a Heavy 3 or 1 rep max.
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1

B.
“Sprint-Core-Repeat”

30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
90 Seconds: Sprint Forward-Back Peddle
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
1 lap = 40 feet

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 10 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.

Monday, April 23rd, 2018 Testing Week!

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square, 6-7pm  Ages 5-11 years old. Pre-registration required. (Week 3/6) 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

We are doing a quick 5 day pre-order on our sweatshirts, zip-ups, and sweatpants. The orders will close on Friday @ 5p so we can ship everything to the printer and get it back in 7 – 10 days. Order now. Order here. And don’t forget to get your significant other (or your parents) something.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, May 12th 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 or hold your spot in our next Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


First “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we will be testing 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 check in with your current conditioning and/or strength level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

Next Cycle starts on Monday April 30th!

Week’s Preview:
Tuesday: Backsquat 5,3 or 1rm test + “Cindy” or “Mary” bodyweight test
Wednesday: The Bear or The Bull + “Pacing”
Friday: GPP + “FGB”

A.
Shoulder Press
-Build to heavy 5, 3 or 1 rep max for the day
-Suggested rep scheme: 5-5-3-3-2-1-1-1
-8 Sets X 90 seconds

B.
Push Press
-Start at 85% of 1RM Shoulder Press
-Build to heavy 5, 3 or 1 rep max for the day
-Suggested rep scheme: 3-3-2-1-1-1
-6 Sets X 90 seconds

*Recording both of your heavy sets from todays work.

C.
“Sprint-Core-Repeat”
30 Seconds: Forward Bear Crawls
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: V-ups
60 Seconds: Rest
90 Seconds: Broad Jumps
90 Seconds: Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: V-ups
60 Seconds: Rest
30 Seconds: Forward Bear Crawls
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 40 feet

CFD Weightlifting athlete, Kelly M. getting 3rd in her weightclass at Illinois State Weightlifting championships!

Wednesday, January 31st, 2018

Today’s Specialty Classes

“Mobility” @ Lincoln Square 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

CrossFit Open Skill Session #1 – Saturday, February 3rd. We will cover the nuances, skills and drills with the Kipping Movements: (Pull-Ups & Toes-to-Bar) and Double Unders. Registration & details here.

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.

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, February 18th
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:
Friday: Hang Power Clean or Hang Power Snatch, find heavy 3 + Open WOD
A.
Shoulder/Upper Back Activation and Prep: 3 Rounds: 60 on/ 20 off

2. 3-Pt. Bent Over Row
-spend 30 seconds each side
3. Twisting Bear: Dynamic chest and shoulder opener
B. 
Wendler Week 1 (revisit) Bench Press: 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 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 weight and total number of reps achieved for today’s max effort set!

C. 
“Sprint-Core-Repeat”
30 Seconds: Forward Bear Crawls
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: V-ups
60 Seconds: Rest
90 Seconds: Broad Jumps
90 Seconds: Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: V-ups
60 Seconds: Rest
30 Seconds: Forward Bear Crawls
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 40 feet

CFD Family day was a success! CFD Kids classes start Feb. 12th! Registration is on our website!

Friday, November 10th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 3/4 on this current cycle. Training cycle details, click here.

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

Lakeview: Starting Tuesday, November 7th (& last onramp of the year, 12/5)
Lincoln Square: Starting Monday, November 6th (& last onramp of the year, 12/4)


TODAY’S WOD

A1.
Bench Press: Sets of 3 (9 minutes)
-Take 6 sets, building to a working weight, every 90 seconds
-If you know your 1rm, 80% is a good working weight goal!
-Include a 2 second isometric pause just above chest on every rep!

A2.
Working Sets X 3 + 1 Max effort Set (8 Minutes)
Every 2 minutes: Perform the following;
3 sets:
Bench Press @ working weight X 3 reps
-Include a 2 second isometric pause just above chest on every rep!
Final set X 1 (no pause)
Bench Press @ 30% less than working weight X max reps X 1 minute
-use a spotter and go for max reps, rest when needed
-Recording weight used and number of completed reps!

B.
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Walking V-ups
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Walking V-ups
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest

*Recording total laps completed. 1 lap = 50 feet

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

3-5 Rounds:
1 minute X light rowing or bike
*Immediately follow with: sub max set of HSPUS
Rest 1 minute

*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!**

photo by: Hannah Spinelli

Wednesday, September 21st, 2016

Week 2/4

Recovery Yoga with Coach Rachel: This Sunday, 10am at CFD Lincoln Square.  All members welcome! Friends and family of CFD members may attend free of charge!

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. 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: Hips holding you back? Focusing on the hip capsules to PR your positions. 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.

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday September 24th, 11-Noon. Choose a location and register!  Lakeview Signup Lincoln Square Signup

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, October 13th
Lincoln Square: Monday, October 10th

A. 
Performance/Competition:
G.P.P.: 3 rounds, not for time
Deathmarch X 50 ft
(stay light and focus on hinging at the hips with neutral back)
Hollow body Crunch or Hollow Body Rock  X 10 + Superman Extension or Superman Rock X 10
-Ring or Box Support Holds X 30 seconds

COLTS trade BenchPress for Turkish Getups for injury Prevention! 

B. 
Performance/Competition:
15 Minute Quality Amrap
Turkish Getups X 2 per side
-using a db/kb or Barbell
Perf: Strict Pullups X 6-12 reps
Comp: Weighted Pullups  X 5-7  reps
Abwheel Rollouts X 10-12 reps
*Rest as needed after each round

C.
Performance/Competition:
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch or abmats
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank or Birddog Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch or abmats
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 50 feet

**Last time you saw this wod was on 12.16.15

 

LV Athlete Matt reppin' CFD in Siesta Keys!  #Hoozah LV Athlete Matt reppin' our newest CFD swag in Siesta Keys! #Hoozah


LV Athlete Matt reppin’ our newest CFD swag in Siesta Keys! #Hoozah

 

 

Friday, June 19th, 2015

What is Murph Day? 

Lone Survivor Viewing Party – July 10th @ 7p

Murph Day Sign Up – July 11th

Week 3/4

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo:  Tight from all those push ups? Accumulate 2 minutes moving through internal and external rotation of your shoulders on your squat rack.
-Palms facing down, then switch to up
-The more mobile, the closer your grip can be
-Breath into your chest for more of a stretch

A.
Performance:
Build to 50%+ of 1RM Conventional Deadlift
then…
4 Working Sets:
Romanian Deadlift X 7 Week 1: 50%, Week 2: Add  5-10lbs, Week 3: Add 5-10lbs
Strict Pullup with 2 second negative X 8-10 reps
Bulgarian Split Squat X 5 each leg
Rest 1 minute

Competition:
Build to 80% of 1RM C&J
then…
4 Working Sets:
Front Squat + Power Jerk: (3+2) @ 80%
Lying Banded Hamstring Curls X 45 seconds
Weighted Pullups X 6-8
Rest 1 minute

C. Performance/Competition:
Sprint/Core Conditioning-
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Plate Loaded Crunches
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Plate Loaded Crunches
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 50 feet

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Friday, August 1st, 2014

A. For time:
300 Double Unders
*5 minute cap
or
5 minutes of Double under practice!
**Inspired by the CrossFit Games 2014 event “Triple 3”. Compare your score to CF Athlete Jason Khalipa who finished his 300 Doubles in just over 3 minutes after completing a 3K on the rower.

B. 5 Min Mobility:
Your choice!
Bottom Squat Stretch——–> Video demo
or
Banded Hip Flexor Flossing —–> Video demo

C. 3 Rounds:
Row 500 Meters
Rest 1 Minute
Floor Press X max reps unbroken, 135/95lbs
Rest 2 Minutes
*Recording your slowest 500 meter.

D. Conditioning-
30 Seconds: Shuttle Sprints
30 Seconds: Walking V-ups
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Med Ball Twists 14/10lbs
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Med Ball Twists 14/10lbs
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Walking V-ups
30 Seconds: Rest

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Jc representing CFD at CrossFit Manila in the Philippines!