Wednesday, August 16th, 2017


TODAY’S SPECIALTY CLASS

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Hips holding you back? 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.


UPDATES & UPCOMING EVENTS

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.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

New training cycle starts this week. It will run for 4 weeks ending on 9/10/17. Details on cycle focus coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, August 19th 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 Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
G.P.P.: 3 Rounds: not for time;
1. Inline Split squats X 10 each side
-add a load in goblet position once you have mastered the movement with bodyweight
2. Single Leg Glute Bridge on Foam Roller X 10 each side
-This anti rolling variation will not only increase hamstring recruitment but teaches you the correct alighnment of ankle, knee and hip!
3. Ring Rows with pace X 8-12 reps
-Pace: fast up, 1 second squeeze at the top, 2 seconds down

B.
4 Rounds: 3 minutes at each station

Station 1:
Bulgarian Split Squats X 10 each side
-Load with goblet position or double DB/KB in side body
*Finish rest of time with Prone Snow Angels

Station 2:
Rope Climbs with Russian Wrap technique
-Spend your time either working on the technique of the Russian Wrap, scaling the rope climb to work on strength or perform 3-6 rope climbs, resting remaining time of each round!

C.
For time: (8 Cap)
Single Arm Snatch X 20 (left arm only) 55/35lbs
Hand Release Pushups X 20
Overhead Plate Crunch X 20 25/15lbs
Single Arm Snatch X 20 (right arm only)
Hand Release Pushups X 20
Overhead Plate Crunch X 20 25/15lbs

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

3 Rounds: not for time;
Single Arm Bent Over Row X 10 each side
Side Plank Windmills X 10 each side
Ab Wheel Rollouts x 10 reps

**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!**

Beach WOD Aug. 2017

Friday, July 21st, 2017


UPDATES & UPCOMING EVENTS

Weekend Schedule Changes: Please make note!

Saturday: Lakeview: Noon Olympic Lifting is cancelled, all other classes are the same! LincolnSquare. All classes cancelled for the USAW Weightlifting Meet.

Sunday: Lakeview: No changes! Lincoln Square: Posterior Power Hour + Brunch: Free class from 10-11am and Brunch ($35 ticket, registration required, click here) from 11-1pm.

Week 3/4. Want some details of the current cycle Click here.

Outdoor Lakeside Endurance on Thursdays: Has been cancelled.  Attendance is too low to keep the class on the schedule. We will add back to the schedule once there is more interest!  Please email david@crossfitdefined.com if you have any questions.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th 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 27th
Lincoln Square:
 Starting Wednesday, July 26th


TODAY’S WOD

A.
Hang Power Snatch + Overhead Reverse Lunge: (3 + 4)
-9 sets X 2 minutes, building in weight each round
-alternating sides for each lunge
-No fails today. Drop weight and perform lighter sets to focus on position
-Scale the OH Lunge to Front rack if needed.

*Follow each round with Tall Box jumps to a sub max height X 2 reps
-1 step allowed before each jump
-Building in height each round if possible.
-Do not build up to failure.
-Step down after each rep!

B.
For time: (12 minute cap)
30-20-10 reps of;
Single Arm Snatch 55/35lbs, alternating each rep
Pushups with hand release
Tall Box Jumps 30/24″

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

For time:
75/60 X Calorie on Assualt Bike

*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 as well as check in with the coach on duty before starting!**

*********This Saturday @ CFD Lincoln Square. All day event! Mimosa Bar and Hot food available through Kettlebell Kitchen. All Spectators welcome!*****************************************

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!**

16836438_1423886064328652_1349485652880596520_o

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!**

DSC_5061