Friday, May 25th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 4-5pm  New Session starting this week meeting on Wednesdays and Fridays! (Session 2/8) Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Single class drop-ins welcome! Enroll here!


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th 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 beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, June 17th
Lincoln Square: Next Group Onramp; Monday, May 21st (late registration still available)

“CF Teens” @ Lincoln Square, New Session starting Wednesday 5/23.  Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Conjugate Defined Session 002 starts June 5th. Sign up and details here.

New Apparel Summer Order. Pre-Order your pineapple shirts and CFD accessories by Friday, May 25th. CFD Shopping Mall here.


Current Cycle: Week 4/4
Next week will be a deload/transition week. New Cycle starting Monday, June 4th.

A. 
Thoracic Spine Extension Mobility X 5 minutes (weeks 2 and 4)
B.
Overhead Squat or Back Squat with pace: (3.3.1.1)
-Find heavy 3 for the day
-Pick a squat variation you want to work on and stick with it for the 4 week progression!
-Take 8 sets, every 2 minutes, building in weight each round
*Goal is to meet or beat your heavy 3 from each previous week!
C.
E.M.O.T.M X 4 Rounds (12 minutes)
Min 1: Pullups with Kip X 15 reps
-using whatever standard you would for our Murph Event coming up!
-kipping, banded, jumping ring rows, etc…
Min 2: Thrusters X (10, 12, 14, 16) reps
Min 3: Rapid Fire Sprinter Crunches X :30 seconds
Rx Barbell weight: 95/65lbs
*Barbell weight should not exceed 35% of C&J or 45% of Pushpress 1rm

Friday, April 13th, 2018


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, April 21st 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 and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th

Cycle 3 Programming Details


Week 4/4
Our next 2 weeks will be our first testing phase of 2018!

A.
Back Squat:
-Take 10 minutes to build to a working weight at 75% of 1rm

B.
Working Sets X 5 (week 4)
-Every 2  minutes
75% X 5
80% X 3
85% X 1
90% X 1
95% X 1

C.
“Air Force” (12 minute cap)
Complete the following for time:
20 X Thrusters
20 X Sumo Deadlift Highpulls
20 X Push Jerks
20 X OHS
20 X Front Squats

*At the top of every minute complete 4 bar over burpees, using the remaining time of each minute to work your way through the chipper above!

*If you complete wod with time remaining on the clock, complete 50 X Double Unders EMOTM!

RX Barbell weight: 95/65lbs
Barbell weight should not exceed 35% of your C&J or 45% of your Pushpress

**Record your scores for “Air Force” WOD, this is a benchmark workout in the CF World and will be repeated in the future!

Our last graduating onramp at Lakeview. Partner up with one of these amazing new athletes if you get the chance!

 

 

Friday, March 23rd, 2018 Week 5: CrossFit Open 18.5 #Definedintramurals


Announcements & Upcoming Events

Cycle 3 Programming Details

CrossFit Kids @ Lincoln Square, 6-7pm  Ages 5-10 years old. Our next 6 week session starts Saturday April 7th and will include a Monday and/or Saturday class option. Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, March 24th 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 and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, April 8th
Lincoln Square: Next onramp starting Monday, April 9th


A note about the CrossFit Open 18.5: 

We will be performing 18.5 workout on Friday in class.

If you are registered for the Official CrossFit Open you will need to find a registered judge in order to verify and complete your workout.  We will only be providing judges on Sunday at our 18.5 Intramural Throw down!  This week it will be hosted at CFD Lincoln Square.

Doors open at 11am on Sunday with the first heat starting at 11:30am! All are welcome to attend and cheer for your fellow athletes and friends! Good Luck and dont forget to use that HASHTAG: #DEFINEDINTRAMURALS to get that last point for your team! #Hoozah!

**Lincoln Square will be hosting a BBQ to follow our last Throwdown. Bring your own food and drink to share!  Grills will be a burnin’!

A. 
G.P.P.: 3 Rounds: 60 ON/20 OFF

  1. 1/2 Kneeling Bottoms Up KB Press
  2. Single Leg RDL Reach
  3. Cossack Squats 

B.
Wendler Week 1 Deadlift: 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 simply 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 how many reps you get at this max effort set.

C. 
“CrossFit Open 18.5”
7 Minute Amrap
3,3 6,6, 9,9 12,12 etc…
Thrusters 100/65lbs
Chest to Bar Pullups

Scaled Version:
7 Minute Amrap
3,3 6,6 9,9 12,12 etc…
Thrusters 65/45lbs
Jumping Chin over the bar pullups
(Standard: The top of the athlete’s head must be a minimum of 6″ away from pullup bar)

Standards and Scaling for 18.5

Friday, February 2nd, 2018


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, Feb. 18th
Lincoln Square: Next onramp starting Monday, Feb. 19th


3 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

A.
Hang Power Clean or Hang Power Snatch
-Take 16 minutes to find heavy 3 for the day
-Keep all reps above parallel on the catch!
*If you find your heavy with time left on the clock, drop down 15% for working sets
B.
“CF Open WOD 15.5- Team Version” (12 minute cap)
Reps of the following: 27-21-15-9-6-3
Row for calories
Thrusters 95/65lbs
*Barbell weight should not exceed 35% of C&J or 45% of Pushpress
*Both partners working at the same time!
*Option to sub with Single Arm Thrusters 55/35lbs

Monday, December 4th, 2017

Announcements & Upcoming Events

Boozy Bingo Charity for Puerto Rico – Saturday, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here.

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 Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


New Cycle Starts today!  Programming details and writeup coming soon!

A.
Back Squat or Overhead Squat: Athlete’s Choice!
-8 Sets X 2 Minutes building in weight each round
-Heavy 3 with a 1 second pause in bottom position of each rep
*Recording heavy 3 from the day!

B.
5 Rounds: 30 on/ 30 off
Skill session: Double Unders
Perform max reps Double Unders X 5 Rounds

Focus: Practicing timing for stringing together multiple reps of doubles!
*If you dont have Double Unders, sub single unders or single unders with high knees working on timing and stamina for future double under work.

C.
Death By: E.M.O.T.M. X 10 Rounds
Every Minute on the Minute, perform the following;
Thruster 95/65lbs 
Bar Over Burpees
With an increasing rep scheme every round: 1,1, 2,2, 3,3, 4,4, etc…
Once you get to a round you fail to complete; start working your way back down the ladder to a number you can maintain for the remainder of each round.

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

Core Conditioning: 1 Round, minimal rest between each station
Weighted Plank X max
Abmats X 40
Russian Twist X 30
Reverse Crunch X 20
Weighted Plank X max

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Back to training. Testing week is over. Starting a new cycle for the month of December.

Tuesday, November 21st, 2017

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm.  Fix your ShouldersFix Shoulder Impingement. The shoulders figure into every upper body exercise. Focus on the rotator cuff, pec and delts. 


Announcements & Upcoming Events

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, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


Testing Phase: Week 1 of 2. Last and final cycle of the year starts 12/4.
Wednesday: Hero WOD Whitten (7 and 8pm cancelled at both gyms, all other class times are not changed)
Friday: 9 and Noon Only, Team WOD, Bring a friend or family member. Open to everybody!

Today’s Wod

A.
Bench Press
-Take 20 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 5-5-3-3-2-2-1-1-1-1
-10 Sets X 2 minutes
*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility should defer to the floor press using the same intervals and rep scheme listed above.

*Follow each set with Box jumps for max height X 1-3 reps

-From a standing stationary position, work to a max height box jump. Make small jumps in height and work up to something challenging! Record height!

B.
For time: (8 minute cap)
“Fran”
21-15-9 reps of:
Thrusters
Pullups
-scale to finish wod in under time cap!
-Competition Rx: 95/65lbs

*Last time we did this WOD was on 8/4/17 (last testing phase)

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

Mobility Must #2: Focus: Getting comfortable in end range of your squat.  Sit in the bottom position of your squat, come out of it as much as needed. Accrue 5 minutes total.

Bottom Squat 

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Coach Ben R. doing work!

Tuesday, August 22nd, 2017


TODAY’S SPECIALTY CLASSES

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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focusing on Barbell Athletes – PECS,  ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong and healthy properly functioning grippers.


UPDATES & UPCOMING EVENTS

Managing Your Macros Workshop & Challenge: This Sunday, August 27th at CFD Lakeview from 11:30am to 1pm with Coach Cara, Kay and Noal.
**Registration for the workshop  and 6 week program to follow are separate. Click here for more details on both! 

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Week 2/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details 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 Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st. (still a few spots left)


TODAY’S WOD

A.
3-5 Rounds; not for time: 10 minute Quality Amrap
Half Kneeling Inline Pallof Press X 30 seconds each side
Flexed Arm Hang on Rope or Cage X 30 seconds
Reverse Plank X 1 minute

B.
Barbell Split Squats X 5 each leg
-Building to a heavy set of 5 per leg
-6 Sets, every 2 minutes
-Rear foot elevated 4-8″

C.
7 Rounds: Every 2 minutes; (14 minutes)
Every 2 minutes complete the following as fast as possible:
9 X Thrusters
35 X Double Unders
-Rest remaining time of each round
-Scale for Double Unders: Perform singles till 90 second mark then rest remaining time of each round
-Thrusters should be performed unbroken every round with whatever weight chosen
-Competition BB RX: 95/65lbs

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

3-6 Rounds for time:
6 X Sandbag cleans
12 X Calories on Assault Bike
*Choose a Sandbag weight that is challenging but allows you to move at a consistent pace!

**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!**

Throwback to our July 22nd USAW Meet