Wednesday, June 14th, 2017

 


UPCOMING SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focusing on Anterior Chain- Recover your legs from high volume training. Focus on ankles, shins, calves, quads, and hips. Jump higher and run faster!

Recovery Yoga with Coach Rachel, This Sunday, July 18th @ Lakeview from Noon-1pm. All friends and family of members are welcome free of charge!


UPDATES & UPCOMING EVENTS

We are on week 3/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th 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 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Standing Shoulder Press X 6-8 reps
-Take 10 minutes, building to heavy
-Try to meet or beat last week’s heavy set
*Optional Sub station: Bent Over Plate raises: “T” + “Y” X 16 reps, alternating
-using light weight, focus on retracting shoulder blades at the top of each rep

B.
3-5 Rounds; not for time (10 minutes)
Handstand Hold X 40 seconds
-scale up to handstand shoulder taps
-scale down to a Birddog Plank variation
Standing Shoulder Extension X 30 seconds
Bent Over Row with sup. grip X 10 reps
-choose a weight that makes reps 8-10 difficult
Rest as needed after each round

C.
5 Minute Amrap
3,3 6,6, 9,9, 12,12 etc…
Single Arm Snatch 55/35lbs, alternating arms each rep
Overhead Plate Lunge 45/25lbs, alternating legs each rep

Rest 2 minutes

5 Minute Amrap
3,3 6,6, 9,9, 12,12 etc…
Pushpress 75/55lbs
Russian KB Swing 70/55lbs

D.
Bonus: “The Grind”, (to be completed after class)3 Rounds; not for time

Birddog Plank Variation X 1 minute
Side Plank Twist X 20 reps (10 each side)
Reverse Crunch X 20 reps
Rest as needed after each round

**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!**

Registration is now open!

Tuesday, May 23rd, 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: Saving the desk athlete! We will look at some stretches that can be done AT your desk as well as how to recover once you get to the gym!

*Watch this cool video for some fuel: DeskBound

*And This for some ideas on how to apply to your office: Undo Sitting


UPDATES & UPCOMING EVENTS

We are on a deload/transition week.  Next cycle begins on Tuesday, May 30th.

Memorial Day: Monday, May 29th Closed at both gyms.

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 3 1/2 Minutes
Bench Press: Heavy 6
-Underhand Grip
-Building in weight each round
Ring Rows with pause X 8-12 reps, unbroken
-choose an angle and rep scheme you can maintain for 6 rounds
-pause for 1 second at the top of each rep with bottom of rings touching ribs
KB Front Rack + KB Overhead Carry X 1 minute
-switch hand positions halfway through

**How to master the Reverse Grip Bench Press**

B.
For time: 3 Rounds; (10 minute Cap)
Row 250 meters
Single Arm Snatch, alternating 55/35lbs X 15 reps
Pushups X 21

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

5 Rounds: NFT
Seated DB Press X 10 reps
Ring Dips X 10 reps
Rest as needed after each round

**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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Monday, May 1st, 2017


TODAY’S SPECIALTY CLASSES:

Olympic Weight Lifting Technique Class: Mondays @ Lincoln Square has been moved to Saturdays 11-Noon with Coach Jenny.  Starts this weekend, May 6th!


UPDATES & UPCOMING EVENTS

Cycle: Week 2/4 PROGRAMMING DETAILS FOR THIS CYCLE!

“WORKING OUT IV”: Registration is now live!  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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Thruster: Build to heavy set of 3 for the day
-Take 15 minutes

B.
3 Rounds: 30 seconds ON/ 30 seconds OFF
Pushpress @ 75% of 1rm X max effort
Rope Pullups X max effort
-Scale up to chinups
-Scale down to reverse grip ring rows
Tuck Hold on Parallette Bars X max effort
-Scale up to Tuck Rocks
-Scale down to Box assisted Tuck Hold

C.
For time: (10 minute cap)
27-21-15-9
Single Arm DB Snatch 55/35lbs
-alternating sides every rep
Overhead Plate Lunge, 45/25lbs
-alternating sides every rep

D.
Bonus: “The Grind”, (to be completed after class)
2-3 Rounds:
SandBag Bear Hug: Accumulate 3 minutes with the heaviest sandbag you can hold
Rest 90 seconds after each round

**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!**

 

Some of our Weightlifting Team competing this coming weekend. #definedbarbell

Some of our Weightlifting Team competing this coming weekend. #definedbarbell

Friday, April 20th, 2017 Last Day of our first testing cycle!


UPCOMING SPECIALTY CLASSES

Recovery Yoga with Coach Rachel, This Sunday @ Lakeview from Noon-1pm.  All friends and family of members are welcome free of charge!

SATURDAY SCHEDULE CHANGES: Lakeview: 11am team wod cancelled for our Free “Intro to CF” Class. Noon OLY will be moved from 12:30-2pm.


UPDATES & UPCOMING EVENTS

Retail Pre-Order Sale: Order now through this Friday night!  CFD Shopping Mall here.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, April 22nd 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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
“500”: for time: (40 minute Cap)
100 X Calorie Row
Rest 3 minutes
100 X Wallballs 20/14lbs
Rest 3 minutes
100 X Single Arm Snatch 55/35lbs
Rest 3 minutes
40-30-20-10
Double Unders
&
Abmats

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

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: Pec stretch and front shoulder. Those pushups from Cindy got you like whoa? Release your chest and front shoulder muscles to give more slack to your shoulder blades to help with a healthy overhead position.

Video Demo! 

**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, April 4th, 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: The shoulders figure into every upper body exercise. Get rid of shoulder pain and start moving correctly. The answer is simple: Consistency!


UPDATES & UPCOMING EVENTS

Athlete Survey: Thankyou to all of our athletes that took the time to respond back to our End of 2016/Beginning of 2017 Athlete Survey!  We are working our way through your answers and will be slowly implementing meaningful changes relating to your feedback!

First “Testing Phase” of the year: 2 week testing: 4/10-4/23 More details to come!

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Pose Running Endurance Workshop with Coach Mark and Coach Allyn, This Saturday, April 8th. Limited space available!  REGISTER HERE!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd 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, April 6th
Lincoln Square: Starting Monday, April 3rd (Still time to register, last call, this wednesday)


TODAY’S WOD

A.
12 Minute Quality Amrap
Turkish Getup X 2 each side
-Barbell, KB, or DB: Athlete’s Choice!
Plate Loaded Hollow Snow Angels  X 10 reps
Plate Loaded Superman Snow Angels X 10 reps
Abwheel Rollout X 10-15 reps

B.
10-12 Minute Skill Session
Learn how to kickup to handstand for balance.
Introduction of a few partner drills to work on balance and control!

C.
4 Rounds: 1 minute at each station (16 minutes)
Min 1: 1 Round of Strict Cindy
5 X Strict Pullups
10 X Pushups
15 X Air Squats
Min 2: 15/12 Calorie Row
Min 3: Max Reps Single Arm Snatch 55/35lbs (alternating every rep)
Min 4: Rest

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

4 Sets:
2-9 Ring or Bar Muscle ups, unbroken
Rest 1 minute
*Add a band and practice the movement pattern if kipping or strict is not attainable yet!

**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!**

Inspire by example.“We cannot always build the future for our youth, but we can build our youth for the future.”  ― Franklin D. Roosevelt

Inspire by example.“We cannot always build the future for our youth, but we can build our youth for the future.”
― Franklin D. Roosevelt

 

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