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

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
Kipping Chest to Bar Pullup X 10-15 reps
Follow each set with:
Reverse Crunch X 10-15 reps
Rest as needed

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!

For time: (10 minute cap)
Double Unders
-Sub with Double under practice for 1 minute each round or 1 minute of fast single unders
Pushups with Hand Release

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!**


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, March 2nd, 2016 CrossFit Open Week 2!

“CFD 24 Hour Meat Share” – deadline to order is Wednesday, March 2nd at 12p.  Pick Up Saturday.

“CFD Gives Back”  Fundraiser for Urban Initiative Save the date! April 9th!

Lincoln Square: “Mobility” with Coach Cara, 6-7pm. Restore movement and eliminate soreness in your medial and posterior chain. Focus on hamstring restriction. We will break down common issues that lead to tightness and movement restrictions. See better positions in the sumo deadlift, squat and overhead positions!

Stretch of the week:  16.1 Recovery!- The Forearm Pump and Elbow pain. This is an essential recovery tool for all Barbell Athletes and to prevent grip fatigue. Spend 2 minutes per arm!

G.P.P.: 3 Rounds; 40 ON/ 20 OFF
-Bear Crawl Ball Push
(15 foot forw., 15 foot backw.)
-Single Leg RDL with KB
(rotate side halfway through)
-Hollow body rock or crunch

3 Rounds: (12 minutes)
Barbell RDL + Bent Over Row: (8+8)
Using 30-40% of 1rm DL
Performance: Clean Grip
Competition: Snatch Grip
Side Plank Windmill X 20 (10 each side)
Plank, any style: Birddog, weighted, tall, elbow, side, etc.. X 1 minute
Rest as needed between sets!

Mobility X 5 minutes
Stretch of the week spotlight!

Tabata Mashup X 18 Rounds; 20 ON/ 10 OFF, alternating
-Jumping Lunges
-Russian Twist with plate
-Mountain climbers


Monday, April 20th, 2015

WORKING OUT II - This Saturday, April 25th at CrossFit Defined Lincoln Square. This will be our 2nd Annual Fundraiser, benefitting the LGBQTA Community. Proceeds from the event benefit The Chicago House, a local nonprofit agency that serves disenfranchised individuals and families. The event is sold out.  Join us for this fun and colorful competition with 40 teams from local CrossFit Boxes in the Chicago area!

Next Cycle starts on 4/27.

Testing Week: This week we will be testing most of the major lifts we have been focusing on these last couple cycles.  Wether you are a veteran with us or new to the program, consider this week a baseline test or “checkin” on some of your basic fundamental strengths and wods. Last week’s workouts: “Turbo” and “Helen”, are great examples of  of how we will periodically test fitness throughout the year.  Use these wods as inidicators of progress. Record your times and loads from this week to compare to our next baseline testing week on August 17th. 
Monday: Back Squat
Tuesday: Shoulder Press/Pushpress
Wednesday: Deadlift, “Mary” or “Cindy”
Friday: Bench Press

BackSquat: 1RM Test.
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1
-6 Sets X 90 seconds
-4 Sets X 2 minutes
*Beginners who are less than 3 months new to the program and any athletes that are still working on their mobility to perform a full depth squat:
-Find Heavy 3 with 1 second pause in bottom position

5 Rounds: 30 On/ 30 Off
Double Unders X max reps

Tabata Mashup: 20 On/ 10 Off X 24 Rounds
-Flutter Kicks
-Russian Twists
-Plank Variation

Shoulder Education Clinic with Airrosti at CFD Lincoln Square.

Shoulder Education Clinic with Airrosti at CFD Lincoln Square.

Wednesday, April 16th, 2014

A. Sumo Deadlift: 10 sets
Find your heavy 10
*Compare loads to 10.8.13

B. Tabata Mashup X 10 Rounds
Hollowbody Hold
Superman Extension

10 minute Amrap
5+ Burpees to a 45lb plate
50 Double Unders
*Compare scores to 9.6.13 and 6.12.13

WOD Explained: Lets challenge your lungs today with this fun 10 minute amrap inspired by Coach Murph. Each round starts with burpees. Complete 5 burpees on the first round with each burpee ending with your hips in full extension while standing on top of a plate. Every round your burpees increase by 5 while the Double unders stay constant. “Turbo”? You’re going to need it!

How far can you go?

D. Bonus Round: Optional
50 Strict Toes to bar not for time



Monday, February 10th, 2014


Rachel from SFH will be joining us tomorrow morning for a workout and to also sample some of her morning Coffee Pre-Workout Shake.  She will also be attending our evening classes to handout samples!  Feel free to ask any questions you may have about supplements, protein, fish oil, and/or general recovery. 

90 Day Pushup Challenge Week 10
Monday: 3 sets, 4 minute rests
Tuesday: 4 sets, 4 minute rests
Wednesday: Rest
Thursday: Rest
Friday: 4 sets, 4 minute rest
Saturday: 3 sets, 4 minute rests
Sunday: Rest

A. Bench Press:
Adv: 10 Sets, Find your heavy 1 with 1 sec pause in bottom position.
Rep Scheme: 10-7-5-3-2-2-1-1-1-1… (start incorporating pauses after 3rd set)
Int: Find heavy 3 Floor Press.
Beg: Find heavy 5 Floor Press.

B. Tabata Mashup: 20 On/10 Off
16 Rounds Alternating:
Push Press 135/95lbs
Lateral Bar Hops

Rest 2 minutes

16 Rounds Alternating:
Kb Swing 55/35lbs
Russian Plate Twists 15/10lbs

Congrats to Coach Alberto for hitting his 3 years with CrossFit Defined.  Cant imagine it without you buddy!

Congrats to Coach Alberto for hitting his 3 years with CrossFit Defined. Cant imagine it without you buddy!

Wednesday 12.5.12 “No-Band Feb” Prep Day



A. Take 20 minutes-
Floor Press: Find your 1RM for the day
-Perform 1 “Plus” set at 75% of your 1RM for the day.
*Recording the number of reps and weight used.

B. Take 10 minutes - Pullup Cage Skill work:

Beginner: Partner assisted Strict Pullups
Intermediate: Partner assisted Strict Bar Muscle Ups
Advanced: Partner assisted Strict Ring Muscle Ups
*Partners helping assists from behind with their hands on ankles and partner doing the work keeps their heels against partners hip flexors and uses their legs to push from. Stay controlled and work the strength in these movements. Perform as many rounds and reps as you feel comfortable!
-The focus is building strength in the movement, keep it strict and push out as many rounds and reps as possible in time given!

C.  Tabata Mashup: 20 seconds on/ 10 seconds off for 24 Rounds

  • Jumping Squats w/ an Olympic Bar 75/55lbs
  • Toes to Bar
  • Clapping Pushups

- Alternating through each station for 24 rounds total. Record lowest score from each station.