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.

Friday, October 26th, 2018


Announcements & Upcoming Events

8th Annual Defined Halloween Party: It’s time for our favorite spook-tacular bash of the year. This Halloween weekend, we’ll dress up to get down at DIAG Bar (2856 N. Southport Ave.) on Saturday, 10/27 from 8pm – 11pm! $40 at the door gets you open bar and unlimited food! Dj, games, private venue! All friends of CFD are invited!  Registration 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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

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 about our program. Click here! 

“Goosebumps” – new article, click here to read more.


Deload/transition week. New cycle starting on 10/29

A.
Sumo Deadlift
-Sets of 10s
-Take 6 sets, building to a heavy for the day!
-Every 2 minutes

B.
3 Rounds; for Quality
Partner Glute Ham Raise
-Spend 1 minute each, rotate and repeat!

C.
“Sprint-Core-Repeat”

30 Seconds: Bear Crawl
30 Seconds: Bicycle Crunch
30 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Side Plank, Right
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Side Plank, Left
60 Seconds: Rest
30 Seconds: Bicycle Crunch
30 Seconds: Bear Crawl
30 Seconds: Rest
1 lap = 40 feet

Join us this Saturday in your best Costume at our 8th Annual Halloween Party @ Diag from 8-11pm. Registration above!

Wednesday, August 15th, 2018 Testing Week at CFD!


Announcements & Upcoming Events

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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, August 19th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Gym Guide for Success (& Safety) – New article posted here.


Second “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 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.

Next Cycle starts on Monday August 20th!
Week’s Preview: Testing Week 2/2
Friday: Strict Press + PushPress + “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: Overhead Plate Crunch
60 Seconds: Rest
90 Seconds: Sprint Forward-Back Peddle
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Overhead Plate Crunch
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
1 lap = 40 feet

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

Friday, July 7th, 2017


UPDATES & UPCOMING EVENTS

New cycle starts this week! Powerlifting focused, Wendler: Sumo DL, Bench and Back Squat! More details to come.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. Saturday, July 15th @ LV. Details and registration here! 

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 6th
Lincoln Square:
 Starting Monday, July 31st


TODAY’S WOD

A.
G.P.P.: 10 minute Quality Amrap
Handstand Negatives to tripod on wall: 5 reps with 5 second descents
-scale to Handstand negatives to tripod on floor
BB Good Mornings X 20 reps
-scale to RDL with Barbell X 20 reps
High + Low KB Carry X 1 minute (switch hi position halfway in)
-scale to front rack if needed

B.
Wendler Week 1 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!

Understanding the 5/3/1 Wendler Approach! 

C.
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists 25/15lbs
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Toes to Bar or Vups
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank, any style
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Toes to Bar or Vups
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest

*Recording total laps completed. 1 lap = 50 feet

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

Midline: Posterior
3 Rounds x 1:30 min on / 1 min off
Sandbag Bearhug, as heavy as possible

**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!**

“Working OUT IV”