Monday, May 21st, 2018


Announcements & Upcoming Events

“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! 

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, May 20th (Late registration still available)
Lincoln Square: Next Group Onramp; Monday, May 21st

Conjugate Defined Session 002 starts June 5th. Sign 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
Week’s Preview-
Tuesday: OLY + Front Squats
Wednesday: Floor Press + Run WOD with R. Swings/SDHP
Friday: T-Spine Extension mobility + BS/OHS

A. 
Minutes: 0-5
Quality Amrap
10-1 + 1-10
Rest 1 minute
Minutes: 6-11
Toes 2 Bar X 50 reps
-rest remaining time of each round interval
Minutes: 11-16
Burpees X 50 reps
-rest remaining time of each round interval
Minutes: 16-21
-rest remaining time of each round interval
Minutes: 21-25
Double Unders X max reps
Rest 1 minute
Minutes: 26-31
Row 800/600 meters
-rest remaining time of each round interval

you will never catch Coach Mikala without a smile… I dare you… 🙂

Tuesday, May 1st, 2018

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Ben W., 6:30-7pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


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, May 12th 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, April 29th (late registration open till Tuesday, 7pm)
Lincoln Square: Next Group Onramp; Monday, April 30th (late registration open till Wednesday, 7pm)


New Cycle starts today: Week 1/4
Week’s Preview:
Wednesday: OHS or BS with pace
Friday: Long WOD, “Wanderlust Metcon”

A. 
8 Rounds: E.M.O.T.M. (16 minutes)
Odd minutes: Floor Press X 10 reps
-building in weight each round
Even minutes: Pullup to 5 second negative X 3-5 reps
-scale to Flexed arm hang X 30 seconds or Ring Rows using same pace

B.
For time: (14 minute cap)
Run 400 meters
15 X Toes to Bar
15 X Single Arm Snatch 55/35lbs
Run 400 meters
15 X Toes to Bar
15 X Single Arm Thruster
Run 400 meters
15 X Toes to Bar
15 X Jumping Goblet Squats

(Bonus Run: Sprint 400 meters AFAP!)

Some of our most recent onramp graduates at the Squares!

 

 

Tuesday, April 3rd, 2018

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Ben W., 6:30-7pm. April Focus:Focusing on Shoulders, Biceps, Wrist & Elbows. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance in the gym and keep you pain free outside of the gym! Better dips, Better pulls and pain free shoulder, wrists, forearms and elbows.


Announcements & Upcoming Events

Conjugate Defined: Small Group Strength Program. Details and registration here.

CrossFit Kids @ Lincoln Square, 6-7pm  Ages 5-11 years old. Our next 6-week session starts this 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! 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 onramp starting Sunday, April 8th
Lincoln Square: Next onramp starting Monday, April 9th

Cycle 3 Programming Details


Week 3/4
Week’s Preview:
Wednesday: Split Jerk heavy + Chinups + Reverse Lunge/Pushup WOD
Friday: Halting Power Clean/Snatch

A.
Wendler Week 3 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: 5×75%, 3×85%, 1+x95% (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.

B.
Tabata X 6 Rounds
Superman Extensions

How to scale the superman extension?

C.
Partner Team WOD: 15 Minute Amrap
Buy In: Row 2,000/1500 meters
(Alternating work as needed)
then…
Finish remaining time with the following Amrap;
Toes to Bar X 5 reps
Burpee Box jump overs 24/20″ X 5 reps
(Alternating every round with partner)
*Only 1 partner working at a time
**Recording total rounds and reps completed as a team in amrap!

Coach Murph doing work during our CF Open Intramural throwdown.

 

 

Monday, March 19th, 2018 Week 5: CrossFit Open #Definedintramurals

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square, 6-7pm  Ages 5-10 years old. Pre-registration required. Week 6/6.
Please note that our next 6-week session is starting April 7th and will include a Monday or a Saturday class option. Register here.


Announcements & Upcoming Events

CrossFit Open 18.4 Score Submission: Reminder to submit your scores by Monday 7pm at the latest. Submit scores here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! 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


Our 3rd Strength and Conditioning Cycle of 2018 starts today! Week 1/4

Immediately following this cycle we will run our first 2 week testing phase of 2018. Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

Week’s Preview
Tuesday: OLY
Wednesday: Back Squat
Friday: Wendler Conventional DL + CF Open 18.5

A.
Shoulder Press + Push Press: (1+2)
-Take 10 minutes, build to a heavy for the day

B.
Push Press + Power Jerk: (1+2)
-Take 8 minutes, build to a heavy for the day

*Recording heavy sets from both!

C.
6 Minute Amrap
Overhead Barbell Lunge  X 10 steps (alternating legs)
-Barbell weight should not exceed 55% of strict press 1rm
-Scale to Front rack or Goblet Lunge if needed
Bar over burpees X 8 reps
Overhead Barbell Lunge X 10 steps
Knees to Elbows X 8 reps

Rest 2 minutes

6 Minute Amrap
Overhead Barbell Lunge  X 10 steps (alternating legs)
-Barbell weight should not exceed 55% of strict press 1rm
-Scale to Front rack or Goblet Lunge if needed
Bar over burpees X 8 reps
Overhead Barbell Lunge X 10 steps
Toes to Bar X 8 reps

That moment someone does something inspirational!

 

 

Friday, February 23rd, 2018 Week 1: CrossFit Open 18.1


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, March 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 Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, March 11th
Lincoln Square: Next onramp starting Monday, March 12th


2018 CrossFit Open begins this week! Register for the CF Open here! 

A note about the CrossFit Open 18.1 and CFD’s 1st Annual Intramural Open:

We will performing CrossFit Open 18.1 at Lincoln Square for this Sunday’s  Intramural throw down. We will be bringing over additional equipment from Lakeview in order to increase the amount of people  in each heat.  We are estimating around 6-7 heats with 20-25 people per heat. Doors open at 11am with the first heat starting at 11:30am.

*If you have a truck and can help us move some equipment on Sunday morning, please reach out to Kevin@crossfitdefined.com

We will also be programming this workout for Friday’s class. You will have the option to use a KB or DB. We will not be providing judges for those of you that are registered in the official CrossFit Open. We will have judges available on Sunday at our throw down that all are welcome to attend!

Lastly, just showing up on Sunday to cheer, judge and support one another is participation!  You dont necessarily have to complete the workout at our throw down in order to score those points. If you prefer Fridays in class, go for it!

Cycle 2: Week 2/4

A.
Wendler Week 2 Shoulder Press: 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 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+ x 90% (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!

*Optional Sub Station: Follow each set with an Standing External Rotations X 10 each side

-Use no weight or light plates up to 5lbs in each hand and perform these 1 arm at a time, moving slow, focus on keeping ribs down, and rotating at the elbow axis till forearm reaches slightly behind ear.

B.
CrossFit Open WOD: #18.1
20 Minute Amrap
8 X Toes to Bar
-Scale to Hanging Knee Raises or V-ups
10 X DB/KB Hang Clean + Shoulder to Overhead 55/35lbs (5 on Left side, 5 on Right side)
14/12 X Row for calories

Workout Description and Scorecard

Get your team colors ready for our 1st CrossFit Open Intramural CFD Throwdown this Sunday!!

 

Tuesday, February 20th, 2018 CrossFit Open Starts this week!

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Alex, 6-6:30pm. February Focus: Hips & Pelvis. Hips holding you back? Come learn the path to a better squat and fix your hips, lower back, and stability.


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, March 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 Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, Feb. 18th (late registration open till end of day Tuesday)
Lincoln Square: Next onramp starting Monday, Feb. 19th (late registration open till end of day Wednesday)


2018 CrossFit Open begins this week! Register for the CF Open here! 

A note about the CrossFit Open and CFD’s 1st Annual Intramural Open:

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete.  Workouts are released on Thursdays at 7pm CST, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 7pm CST the following Monday.

Similar to past years, CFD will be attempting to program the workouts on Fridays in regular class.  The logistics, timing, equipment needed and overall safety of each week’s Open WODS will determine if we complete the WOD as prescribed, alter it slightly for class, or just program something completely different.

Part of the CFD Intramural Open involves completing these workouts with your team on our Sunday throw downs. We encourage anybody registered in the open or CFD’s Intramural to take the judges course online so we have as many helpers as possible on Sundays with over 150 CFD athletes participating!

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

More details to come on CFD 1st Intramural Open! 

Cycle 2: Week 2/4
Weeks Preview:
Wednesday: Rowing Technique Drills, SDL with pace, Wod:  “100%” with slamballs and burpee box jump overs
Friday: Shoulder/Upper Back GPP + Wendler Strict Press + CF Open WOD 18.1

A. 
Back Squat: Sets of 6-10 reps
-Take 8 minutes and build to 65%+ of 1rm
-Week 2/4: Add 5-10lbs each week to working percentage
B. 
3 Rounds: Every minute on the minute;
Minute 1:  Back Squat @ 65%+ X 6-10 reps
-choose a rep scheme and stick with it for the cycle
Minute 2: Toes to Bar X 15-10 reps
-complete in repeatable unbroken sets
-Scale to Kipping Knee tucks to start connecting the Lats and hollow position
Minute 3: Row X 15-10 calories
-choose something you can complete in 40 seconds or less
Minute 4: Rollouts X 15-10 reps
C. 
10 Minute Team Amrap: Teams of 2
Row 1,000/750 meters
*only 1 partner working at a time, sharing the work as needed
Then complete the following Amrap in remaining time; alternating work after each completed round:
Single Arm Snatch X 4 reps 55/35lbs
Box Jump Overs X 5 reps 24/20″
Pushups or HSPUs X 6 reps

When you catch that “I love mobility” face… lol

Monday, February 12th, 2018

Announcements & Upcoming Events

CrossFit Open Skill Session – Thursday, February 15th. This is open to anyone who would like to improve or work on their Handstands & Muscle Ups (bar & ring). No prerequisites necessary. Registration & details 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, Feb. 18th
Lincoln Square: Next onramp starting Monday, Feb. 19th


1 Week till the 2018 CrossFit Open begins! Register for the CF Open here! 

New cycle starts today. Week 1/4
Week’s Preview-
Tuesday: Back Squat
Wednesday: OLY
Friday: Open WOD
A.
3 Rounds: 1 minute on/ 20 seconds off
2. Ring Rows with pace
-Choose a ring height that allows you to move for the full minute
-Pause at the top and bottom of each rep with shoulders in retraction at the top and protraction at the bottom
3. Double Unders

B.

Wendler Week 1 Shoulder Press: 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 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+ x 85% (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!*Optional Sub Station:Follow each set with an Active Hang X 20 seconds
-Option 1: “L” Hang
-Option 2: Hang Tuck
-Option 3: Long Hollow
C.
7 Rounds for time: (10 minute cap)
Single Arm Pushpress, left X 5 reps 55/35lbs
Single Arm Pushpress, right X 5 reps
Sumo Deadlift highpull X 7 reps
Toes to Bar X 9 reps