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, 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!

A.
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

B.
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!

C.
Performance/Competition:
Mobility X 5 minutes
Stretch of the week spotlight!

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

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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

A.
Performance/Competition:
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

B.
Performance/Competition:
5 Rounds: 30 On/ 30 Off
Double Unders X max reps

C.
Performance/Competition:
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

C.
“Turbo”
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

"Turbo"

“Turbo”

Monday, February 10th, 2014

SFHproduct1

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!