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

 

Tuesday, February 7th, 2017

New Cycle Starts this week!

The 2017 CrossFit Open Starts in 17 days!  Register with the CrossFit Defined team HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. Register HERE.

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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: Fix your Shoulders- The shoulders figure into every upper body exercise. If your arms are moving, that movement is occurring along the joints that comprise the shoulder. Get rid of shoulder pain and start moving correctly. The answer is simple: consistency!

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.
Back Squat
-Take 8 minutes, building to  working weight @ 65% of 1rm

B.
3 Working Sets:
Back Squat @ 65% X 6-10 reps
-Whatever rep number you choose on the first week, try to stick with that for the full 4 week progression!
Single Arm Seated Shoulder Press with DBs X 6-10 reps each side (AHAP) (neutral grip)
Banded Face Pulls X 20 reps (move slow)
Rest as needed after each set

C. 
16 Minute Amrap
50 X Wallballs 20/14lbs
40 X Row for calories
30 X Single Arm KB/DB Snatch 55/35lbs
20 X Dips
10 X OHS @ no more than 60% of 1rm Snatch
-Scale to:  10 X FS @ no more than 50% of 1rm C&J

Competition RX: 135/95lbs

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

3 Minute X Max Strict HSPUS
-Scale to HSPU negatives, partial range HSPU or Pushups

**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!**

the man, the myth the legend...

the man, the myth the legend… the Nick

Tuesday, January 31st, 2017

We are currently on a scheduled deload/transition week.  New cycle starts Monday, Feb. 6th.

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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: Come to Mobility this week to gain some range in your Thoracic Spine and upper back! We all struggle with it and it’s a huge limiting factor in our desk chair culture. Come do something about it!

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, February 2nd
-  Lincoln Square: Starting Monday, February 6th


A.
Shoulder Press + Pushpress
-Take 10 minutes
-Find heavy 1 +2 for the day

B.
Partner Skill Work: Teams of 2
3 rounds: not for time;
Partner Strict Pullups, Bar or Ring Muscle ups
-Pick something you want to improve upon; whether that is a strict pullup strength or bar/ring muscle up technique
-Spend about a minute at each station per partner
Partner Glute Ham Negatives

C.
5 Minute Amrap
2,2 4,4 6,6 8,8 etc…
Single Arm Thruster 55/35lbs
Toes to bar
Rest 90 seconds
5 Minute Amrap
2,2 4,4 6,6 8,8 etc…
Single Arm Snatch 55/35lbs
Overhead Plate Lunge 45/25lbs

*Recording total rounds and reps completed at both amraps, total 1 score!
D.
Bonus: “The Grind”, (to be completed after class)

3 Rounds:
600 Meter Row
20 X GHD Situps
*replace the GHD work with any core movement that is challenging!
-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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LV athlete Rolando killing the game at Trodo!

Wednesday, January 18th, 2017

We are on week 3 on this current cycle!

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Cancelled this week.  Will pick back up next week.

“Free Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Cold Weather Gear Pre-Order!  Pull-Overs, Zip-Ups and a ton more.  Click here for details.

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, February 2nd
-  Lincoln Square: Starting Monday, February 6th

A.
12 Minute Quality Amrap
Double under Skill practice x 1 minute
Single Arm Snatch + Top-down Turkish Getups: (5 + 2) X each arm
Power Thrusts with Wall or Slamball X max height X 10 reps
-no catch, let drop, repeat for height!

B.
Back or Overhead Squat: Athlete’s Choice!
-8 sets X 2 minutes, building each round
-Build to a heavy 3 for the day with pace.
-Pace: (4.1.1.1)

C.
7 Rounds for time: (12 minute cap)
Single Arm Snatch X 5 Left 55/35lbs
Single Arm Snatch X 5 Right
Pushups with Hand Release X 7
Toes to Bar X 9

D.
Bonus: Grind Work, (to be completed after class)
“Midline Conditioning”
3 Rounds; not for time
20 X Medball Vups
10 X Good Mornings
-add weight if needed
1 Minute X Front Rack Hold with Double KBs
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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Wednesday, December 21st, 2016

Week 4/4

CLASS CANCELLATION: ATTENTION!  The City of Chicago has turned off the water on the block surrounding our Lakeview gym for Wednesday, Dec. 21st.  There will be no running water, including toilets, from 8am-4:30pm tomorrow.  We are canceling the 9am and Noon classes on Wednesday at Lakeview ONLY.  We will still have the 4pm class but please keep in mind the water might not be available till the end of class.

Side note: Noon at Lincoln Square is available to all members if you can make it up there with Coach Cara!

Holiday Schedule! 

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. Focus:Recover your grip, pecs, hips & quads.The pelvis and trunk are your transmission for power from your legs to the bar. No matter how strong your legs become, if your trunk/pelvis can’t support the force, you’ll always fall short of your potential. Mobilize and reap the rewards.

Free “Intro to CrossFit Class” today for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Sunday, January 8th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Performance/Competition:
Every other minute on the minute: 8 Rounds (16 minutes total)
Odd minutes: Build to a heavy 3 touch and go
Performance: Hang Cluster
Competition: Cluster
Even minutes: Find max height box jump X 1
-building in height each round

B.
Performance/Competition:
3 Rounds; not for time
Reverse snow angels X 1 minute
-move slow
Crosswalk carry X 1 minute
-scale to farmers carry
Rest 1 minute

C.
Performance/Competition:
Tabata: 3 Station
20 on/ 10 off X 6 Rounds at each station (18 rounds total)
-Single Arm Snatch 55/35lbs
-Abmats
-Jumping Lunges
*recording overall totals from each station

Our latest onramp graduates at Lincoln Square. Welcome to the team! #fitfam #cfdstrong

Our latest onramp graduates at Lincoln Square. Welcome to the team! #fitfam #cfdstrong

 

 

 

 

 

 

 

 

 

Monday, December 19th, 2016

Week 4/4

Click Here for the Holiday Schedule! 

Lincoln Square: Olympic Weight Lifting Technique Class, 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!

Free “Intro to CrossFit Class” today for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Sunday, January 8th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Performance/Competition:
Bench Press: Heavy 3 with pause
-8 Sets X 90 seconds, building to a heavy set of 3 for the day
-Pause for 1 second for each rep just above chest

B.
Performance/Competition:
3 Rounds; not for time
Bench Press: 80/70/60%
*all percentages are based off today’s heavy 3
Performance:
Single Arm Bent Over Row X 10 each side
Competition:
Single Arm Snatch X 6 each side (AHAP)
Plank or Weighted Plank X 1 minute
Rest as needed between rounds

C.
Performance/Competition:
Complete the following for time;
10-9-8-7-6-5-4-3-2-1 reps of:
Russian Kb Swing 70/55lbs
Ball Slam 40/30lbs
Burpees to plate (45lbs)
(12 minute cap)

Coach Allyn

Coach Allyn