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

Friday, July 14th, 2017


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 Sumo Deadlift: 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) (Today’s goal for plus set = 5 or more!)
*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!

*Follow each set with Situp to Straddle X 15 reps

B.
For time: (15 minute cap)
21 X Thrusters 95/65lbs
21 X Russian KB Swings 70/55lbs
21 X Toes to Bar
Run 400 meters
15 X Thrusters 95/65lbs
15 X Russian KB Swings 70/55lbs
15 X Toes to Bar
Run 400 meters
9 X Thrusters 95/65lbs
9 X Russian KB Swings 70/55lbs
9 X Toes to Bar
Run 400 meters

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

Rowing Conditioning
6 Rounds x 40/30 calories
1 minute rest

**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!**

Beach WOD. Suns out Guns out #cfd

Monday, June 5th, 2017


UPDATES & UPCOMING EVENTS

We are on week 2/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th 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, June 29th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Front Squat with pause
-Take 10 minutes, building to 70% of 1rm
-Pause for 2 seconds in the bottom position of each rep

B.
4 Working Sets: Every 3 minutes
-Front Squat @ 70% X 3 with 2 sec. pause
Follow with:
Static seated shoulder flexion X 30 seconds
+ Single Arm Bent Over Row X 8 each side
-using supinated grip (palms forward)
Rest remaining time of each round

C.
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 10/10/16

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

3 Rounds; not for time
21 Calorie Row or Bike
21 Ring Dips
*Sub ring dips for any tricep focused movement

**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, April 25th, 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. Focus: Head to Toe Recovery. Come learn the “Mobility Classics” on how to recover smarter and faster. Don’t miss the chance to spend a solid amount of time opening up and working through stubborn tightness.


UPDATES & UPCOMING EVENTS

COMMITTED CLUB WINNER: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle.  At the end of every quarter we will pull 1 winner!  Bobby D. won a free month at CFD!  Congrats buddy!

New Cycle starts this week! Week 1/4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Spotlight Athletes: Sean & Chelsea. Read their story 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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Pushpress: Sets of 3s
-Take 8 minutes, building to 70% of 1rm Pushpress

B.
4 Rounds: 30 seconds ON/ 30 seconds OFF
Pushpress @ 70% X max reps
Rest
Ring Rows X max reps
-Incline to ground level, choose your intensity!
Rest
Flexed Arm Hang X max time
Rest

*Recording total number of Pushpress reps completed over 4 rounds!

C.
For time: (15 minute cap)
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Hang Power Snatch X 15 reps 95/65lbs
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Thrusters X 15 reps 
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Sumo Deadlift High pull X 15 reps

*Barbell weight should not exceed 45% of Snatch or Pushpress, or 50% of strict press!

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

E.M.O.T.M:  X 5 Minutes
Muscle ups, Chest to Bar Pullups or Kipping Pullups, unbroken X 4-10 reps
-Choose a movement that is challenging but doable and pick a rep scheme that is repeatable for the full 5 minutes
-Add band assistance if needed

**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!**

 

Bobby D.  Winner of our first Committed Club Raffle!  Congrats Bobby!  Enjoy a free month on us!  #fitfam

Bobby D. Winner of our first Committed Club Raffle! Congrats Bobby! Enjoy a free month on us! #fitfam #committedclub #cfdstrong