Wednesday, December 13th, 2017

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Compression bands, aka,  Voodoo Floss Bands help make positive changes to our joints and soft tissues through compression, tension and movement. These changes will often increase joint mobility, decrease pain, and speed up recovery through myofascial release, occlusion and reactive hyperemia, and joint centration. Come learn basic techniques on how to use this highly effective mobility tool!


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, January 20th 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 Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


Week 2/4!  For programming details, click here!

A.
Shoulder Press: 5×5
-Build to a heavy 5, every 90 seconds, X 5 Rounds

B.
Jerk technique work
-Pause for 2 seconds in the dip portion of each Jerk
-Power Jerk + Split Jerk: (1+2)
-6 Sets, every 2 minutes
*Focusing on maintaining weight in heels for both the dip and drive

C.
4 Rounds: E.M.O.T.M. X 12 minutes
Station 1: Single Arm Snatch X 15 reps
-alternating sides after each rep
Station 2: Heavy Wallballs X 10 reps
-choose something that is heavier than what you use in wods but also allows you to still hit depth and target height!
Station 3: Static Wall Sit with plate  X 30 seconds

Congrats to our Defined team that competed last weekend at the ChiTown Throwdown!

Monday, November 13th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4 on this current cycle. Next week is the start of our 2 week testing phase.  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, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


TODAY’S WOD

A.
G.p.p.: 3 Rounds; (13 Minutes)
60 seconds On/ 30 seconds Off
Prone Snow Angels
Barbell Good Mornings
Support Hold + Dips

B.
4 Rounds: 4 Minutes On/ 2 Minutes Off

Row X 25/20 Calories
Overhead Walking Lunge 45/25lbs X 20 steps
*Fill rest of time with max reps:
Single Arm Snatches 55/35lbs, alternating sides each rep
Rest 2 minutes
*Recording total snatches performed over 4 rounds.

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

Accumulate a 4 minute SandBag bear Hug, AHAP!

*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!**

Monday, October 30th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on week 2/4 on this current cycle.  Current training cycle details, click here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet:  12/2. UPDATE: SOLD OUT! Email: Noal@crossfitdefined.com if you want to be put on the waiting list!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, November 4th 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 5 (9 minutes)
-Take 6 sets, building to a working weight, every 90 seconds
-If you know your 1rm, 75-80% is a good working weight goal!
-Include a 2 second isometric pause just above chest on last rep only!

A2.
Working Sets X 3  (9 Minutes)
3 Sets: every 3 minutes: EMOM,
Min 1:
Bench Press @ working weight X 5 reps
-Include a 2 second isometric pause just above chest on last rep only!
Min 2:
Single Arm Bent Over Row X 8 each side with a 1 second pause at top of each rep
Min 3:
Standing PVC Shoulder Extensions X 30 seconds

B.
For time: (12 Minute Cap)
100 X Double Unders
50 X Single Arm Snatch 55/35lbs (alternating sides as needed)
50 X Toes to Bar
(Scale to Vups or hang tucks)
100 X Double Unders

*Sub 2 minutes of single unders for doubles if needed!

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

Pushup Test
*Max Reps unbroken Pushups X 1 set
-Band assisted, incline pushups, from knees, etc… Choose an option that allows you to put in some good work!
-Record total number of reps!
-Rest as needed then perform 2 more sets at half the number of the first.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

BayWatch saving lives


Friday, October 27th, 2017 1 Day to our 7th Annual Halloween Party!


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

New cycle starts this week! Cycle details and writeup coming soon. Our last testing phase of the year will follow from 11/20-12/3.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet:  12/2. UPDATE: SOLD OUT! Email: Noal@crossfitdefined.com if you want to be put on the waiting list!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, November 4th 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

A.
12 Minute Quality Amrap: 1 minute of work, 20 seconds of rest
Wall Climb + Shoulder Touches X 1 minute
1/2 Kneeling Press X 30 seconds each side
Sand Bag Bear Hug + Carry X 1 minute

B.
22 Minute Amrap: Teams of 2
Partner 1: Amrap of the following;
10 X Pullups
15 X Single Arm Snatch 55/35lbs
20 X Goblet Walking Lunge 
Partner 2: Run 400 meters

*Recording total rounds and reps completed as a team in Amrap. Partner 1 picks up where partner 2 left off on amrap with each rotation.

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

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Marathon throwback, CFD athlete Nicole K. killing it!


Wednesday, October 11th, 2017


SPECIALTY CLASSES TODAY:

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Focusing on Hamstrings, lower back and glutes! Restore movement and eliminate soreness in your posterior chain.  We will break down the common issues that lead to tightness and movement restrictions. See better positions in the Sumo DL, Squat and Overhead positions!


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming soon!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  (sold out event) All friends and family of CFD are welcome!  Spectators encouraged!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

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.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, October 14th 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 Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Hang Power Snatch X 3
-Build to heavy triple for the day
-Take 15 minutes, building in each set
-This is your last week on this progression, try to meet or beat your heaviest set on this cycle!

B.
3 Rounds: Every 2 1/2 minutes, perform the following;
RDL X 10 reps
-using heavy from Part A.
Landmine Twists X 1 minute

C.
7 Minute Amrap
2,2, 4,4, 6,6, 8,8, etc…
Single Arm Snatch 55/35lbs
Tall Box Jumps 30/24″

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

Bike Conditioning
3 Rounds: 3 X 90 seconds max effort
30 seconds rest between each set
1 minute rest after each round

*Repeat from week 2 on this cycle.

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Coach Allyn

Wednesday, September 13th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus on recovering your hips & quads and learn a warm up or recovery strategy to better prepare your legs for squats, running and Weight lifting. Mobilize to reap the rewards.


UPDATES & UPCOMING EVENTS

We are on a deload/transition week.  Next Cycle starts 9/18/17

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.

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, This 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.
12 Minute Quality Amrap
Single Leg Medball Reach + Hold: X 5 reps (1 rep + 5 second hold)
Tall Box Jumps X 5 reps
-choose a sub max height, increase height each round
Turkish Getup X 2 per side, AHAP

B.
6 Sets: Every 2 minutes, (12 minutes)
Romanian Deadlift X 10 reps
Bent Over Row X 10 reps
Rest remaining time of each round
Add weight each round

C. 
7 Rounds for time: (12 minute cap)
Single Arm Snatch X 5 each side 55/35lbs
Pushups X 7
Toes to Bar X 9

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

3-5 Rounds; not for time
Kipping Handstand Pushups X 5-15 reps
Rest 1 minute

**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!**

530am crew killing the quad game!