Monday, December 11th, 2017


Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, 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!

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!

A1.
Kipping Prep: Tabata Mashups: 20 on/ 10 off, 8 Rounds at each station

  1. Hollow Body Hold
  2. Superman extension 

*Scale hollow hold to tuck hold if needed

A2.
5 minute Skill Session
Kipping Technique
*If you have the strength and technqiue to kip already, work on Strict Chest to Bar pullups X sub max sets
Rest as needed after each set. Try to get 2-4 sets in time given!

B1.
Snatch Complex: Hang Snatch hi-pull + Hang Power Snatch
-1+1 X 3 cycles
-Building in weight after each 3 cycles X 12 minutes
-Priority is on position and timing, stay light and work on the mechanics of the lift!

B2.
3 Rounds: E.M.O.T.M. X 3 rounds: 30 on/ 30 off
Hang Power Snatch Cycling
-using somewhere between 35-45% of 1rm Snatch, or something light enough to hold onto for the full 30 seconds

C.
9 minute Amrap
Pushups X 10 reps
Walking Vups X 20 reps
Double Unders X 30 reps

*Recording total rounds and reps completed

Tuesday, July 11th, 2017


“Life Lifting @ Lincoln Square” with Coach David, 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!


UPDATES & UPCOMING EVENTS

Week 2/4. Want to read more  on the focus of the new cycle? Click here.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. This 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 27th
Lincoln Square:
 Starting Wednesday, July 26th


TODAY’S WOD
A.
Wendler Week 2 Back Squats: Take 15 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: 3×70%, 3×80%, 3+x90% (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! 

B.
Tabata Mashup X 12 rounds: 20 ON/ 10 OFF, alternating
Hollow Tuck Rock or Hollow Tuck Hold
&
Superman Extension

C.
Team WOD: Teams of 2
5 Rounds: 45 ON/ 15 OFF
Row for max calories
Wallballs 20/14lbs
-Alternate every round with your partner for max reps at both stations as a team!
*Recording both totals as 1 overall score!

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

**If you are looking for a great lower back release, try performing the glute bridges below alternating through the variations as listed. Let us know how it went!**

2 Rounds: not for time
Glute Bridge X 15 reps (feet and knees together)
Glute Bridge X 15 reps (wide as you can)
Glute Bridge X 15 reps (knees out, soles of feet together) AKA: Frog Pumps! 
Abmats X 45 reps

*Scale by reducing reps, partial range or replacing rope climbs with pullups and times by 3. (15,12,9,6)

**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!**

Coach Brandon thinks you are perfect just the way you are! 🙂

Wednesday, March 29th, 2017


 TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Recover your grip, 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.


UPDATES & UPCOMING EVENTS

CROSSFIT OPEN RANKINGS AFTER 5 EVENTS

17.1: 43RD in the North Central Region
17.2: 65TH in the North Central Region
17.3: 43RD in the North Central Region
17.4: 85TH in the North Central Region (WORST GYM RANKING)
17.5: 33RD in the North Central Region (BEST GYM RANKING)
Overall: 53rd / 309 teams in North Central Region
WorldWide Ranking: 577th / 4200 CF affiliates

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

Pose Running Endurance Workshop with Coach Mark and Coach Allyn, 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.

6-Week Macro Challenge! 1 more week!

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


TODAY’S WOD

A.
Skill Review: Hollow position
1. Review of Hollow position + Rock the boat Partner Drill!
2. Tabata Mashup X 6 Rounds: 20 on/ 10 off
Hollow Hold + Superman Extension
3. 8 Minute Quality Amrap
Choose an option that is attainable and challenging!
Kip Swing with block X 10-15 reps
Kipping Pullup X 10-15 reps
OR
Kipping Chest to Bar Pullup X 10-15 reps
Follow each set with:
Box Assisted Shrug and Shift drill X CW + CCW
OR
Wall Shuffle Drill X 10 ft in each direction
Reverse Crunch X 20 reps

B.
For time: (20 minute Cap)
Buy in: Run 800 meters
Sub with Row X 1200/900 meters
5 Rounds:
10 X Toes to Bar
10 X Burpee Box Jump overs 24/20″
Buy out: Run 800 meters
Sub with Row X 1200/900 meters

**Wednesday’s weather will be a high of 45 with a low of 35, bring a jacket to run with!** 

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

Gymnastics Conditioning
5 Rope Climbs
2:00 rest
4 Rope Climbs
1:30 rest
3 Rope Climbs
1:00 rest
2 Rope Climbs
:30 rest
1 Rope Climb

**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, February 14th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 9 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

“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: 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! 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.
12 Minute Skill Amrap
1. Review of Hollow position + Rock the boat Partner Drill!
2. Tabata Mashup X 6 Rounds: 20 on/ 10 off
Hollow Hold + Superman Extension
3. 5 Minute Amrap
Choose an option that is attainable and challenging!
Kip Swing with block X 10-15 reps
Kipping Pullup X 10-15 reps
OR
Kipping Chest to Bar Pullup X 10-15 reps
Follow each set with:
Reverse Crunch X 10-15 reps
Rest as needed

B. 
2-Position Power Snatch
-Hi Hang + Hang  (1+2)
-Take 12 minutes building in weight
-Focus on using legs to drive the bar and high elbows to keep the bar close!
*Advanced athletes: Full Squat Catch is an option!

C.
For time: (10 minute cap)
50-50-50-50-50
Double Unders
-Sub with Double under practice for 1 minute each round or 1 minute of fast single unders
25-20-15-10-5
Pushups with Hand Release

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

4 Rounds X 400 Meter Run
Rest 2 minutes between rounds

**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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Congratulations to Lincoln Square athlete Mel for starting our coaching internship program! If you see him shadowing a class give him a big high five and wish him luck as he grows into more of a coaching role!

 

Wednesday, September 21st, 2016

Week 2/4

Recovery Yoga with Coach Rachel: This Sunday, 10am at CFD Lincoln Square.  All members welcome! Friends and family of CFD members may attend free of charge!

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. 30min Mobility class to restore, recover, and discover new range! Use it as a warmup then join the WOD OR as a cool down after a full class. Focus: Hips holding you back? Focusing on the hip capsules to PR your positions. 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.

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday September 24th, 11-Noon. Choose a location and register!  Lakeview Signup Lincoln Square Signup

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, October 13th
Lincoln Square: Monday, October 10th

A. 
Performance/Competition:
G.P.P.: 3 rounds, not for time
Deathmarch X 50 ft
(stay light and focus on hinging at the hips with neutral back)
Hollow body Crunch or Hollow Body Rock  X 10 + Superman Extension or Superman Rock X 10
-Ring or Box Support Holds X 30 seconds

COLTS trade BenchPress for Turkish Getups for injury Prevention! 

B. 
Performance/Competition:
15 Minute Quality Amrap
Turkish Getups X 2 per side
-using a db/kb or Barbell
Perf: Strict Pullups X 6-12 reps
Comp: Weighted Pullups  X 5-7  reps
Abwheel Rollouts X 10-12 reps
*Rest as needed after each round

C.
Performance/Competition:
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch or abmats
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank or Birddog Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch or abmats
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 50 feet

**Last time you saw this wod was on 12.16.15

 

LV Athlete Matt reppin' CFD in Siesta Keys!  #Hoozah LV Athlete Matt reppin' our newest CFD swag in Siesta Keys! #Hoozah


LV Athlete Matt reppin’ our newest CFD swag in Siesta Keys! #Hoozah

 

 

Wednesday, March 30th, 2016

Lincoln Square Spotlight Athlete Cora M.!

Lakeview Spotlight Athlete Amy L.!

“CFD Gives Back”  – Fundraiser workout for Urban Initiative Save the date! April 9th! Registration will be available soon!  You do not need a team to register.  We will be building teams for you if you are a “free agent”.  Pick a timeslot and we will pair you with others in that same time slot.  More details to come!  Workout Teaser:  1 part “Angie”, 1 part “Fight Gone Bad”, and 1 part Amazing Race!  Sign up for your fundraiser heat time here.

Lincoln Square: “Mobility” with Coach Cara, 6-7pm. Focusing on Barbell Athletes- ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups in your forearms. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong arms.

“Recovery Yoga” with Coach Rachel: Lincoln Square, 10-11am this Sunday! Great class to do after “Def Con” or as a stand alone recovery option!

Stretch of the week: Overuse of the traps and upper back can lead to lingering soreness and poor position of the shoulders. Free up your traps and reap the benefits in your overhead position. Trap Smash. 2 min each side in between sets.

What to expect for the next 3 weeks?: We have 1 week left on this cycle and 1 deload/taper week before our first testing week of the year. Both groups will transition out of our high volume/ high intensity Open training to something more long term. The next cycle will be heavy on strength and gymnastics skills. We have a testing phase coming up the week of April 11th. The testing weeks will be a perfect check in for our seasoned athletes on current barbell strengths and also serve as a good baseline for our new athletes to establish some numbers to apply in our upcoming cycles. There will be 3 testing weeks in 2016. The next cycle for both groups will start on 4/18. More details to come!

A.
Performance:
G.P.P.: 3 Rounds; not for time (10 minutes)
-Wall Climb + Hold (1+10 seconds) X 3 reps
Hollow body Crunch X 10 + Superman Extension X 10
Flexed Arm Hang  X accumulate .30 seconds

Competition:
G.P.P.: 3 Rounds; not for time (10 minutes)
-Wall Climb + Shoulder taps (1+10) X 3 reps
Hollow Body Rock X 10 + Superman Rock X 10
-Flexed Arm Hang tuck on Rope X accumulate .30 seconds

B.
Performance/Competition:
Build to a heavy 3 for the day: You Choose!
Hang Power Clean
or
Hang Power Snatch

*Optional Sub Station: Side Plank Windmills X 20 (10 each side)

C.
Performance:
15 Minute Amrap
Power Clean  X 5 95/65lbs (CFD Masters: 40+: 75/55lbs)
Shoulder to Overhead X 7
Walking Vups X 14

Competition:
15 Minute Amrap
2 Ring/Bar Muscle-ups or 6 Pullups
4 Handstand Push-ups
8 American Kettlebell swings 70/55lbs
*Recording total rounds and reps completed.

Tarzan Swing across moat on Family Day! :)

Tarzan Swing across moat on Family Day! 🙂