Tuesday, November 7th, 2017


SPECIALTY CLASSES TODAY

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

“Mobility” @ Lakeview with Coach Noal, 6-6:30pm. Focusing on a full body warmup for the barbell athlete. Starting from the ground up; we will have something for the ankles, knees, hips, glutes and shoulders. Learn an effective routine that will get the body ready for heavy loads in the  Squat, Deadlift, Snatch, Clean and any press variation!


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 3/4 on this current cycle. Training cycle details, click 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, November 7th (& last onramp of the year, 12/5)
Lincoln Square: Starting Monday, November 6th (& last onramp of the year, 12/4)


TODAY’S WOD

A.
G.P.P.: 3 Rounds; 90 seconds ON/ 30 seconds OFF
1/2 Kneeling Inline Pallof Press X 45 seconds each side
Sandbag Bear Hug + Carry X 90 seconds
Weighted BB Step ups X 45 seconds each side
-start with no weight to understand how to isolate the load the top leg then add a barbell for resistance!

B.
18 minute Team Amrap: Teams of 2
Station 1: Row 400 meters
Station 2: Amrap of the following;
10 X Toes to Bar
15 X Pushpress 75/55lbs
10 X Bar over burpees
15 X Back Rack Reverse Lunge 75/55lbs
10 X Box Jumps 24/20″

*Score is total rounds and reps completed as a team on Station 2!

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

Handstand Pushup Test
*Max Reps unbroken Handstand Pushups X 1 set
-Handstand negatives, kipping, strict, partial range, etc… Choose an option that allows you to put in some good work!
-Set ends when you come of the wall!
-Record total number of reps and compare to week 1 total!

*Repeat from Week 1 on this cycle.

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

Bart reppin’ CFD in Hungary! #hoozah

Monday, October 30th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

We are on week 2/4 on this current cycle.  Current training cycle details, click here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet:  12/2. UPDATE: SOLD OUT! Email: Noal@crossfitdefined.com if you want to be put on the waiting list!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, November 4th 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, November 7th (last onramp of the year, 12/5)
Lincoln Square: Starting Monday, November 6th (last onramp of the year, 12/4)


TODAY’S WOD

A1.
Bench Press: Sets of 5 (9 minutes)
-Take 6 sets, building to a working weight, every 90 seconds
-If you know your 1rm, 75-80% is a good working weight goal!
-Include a 2 second isometric pause just above chest on last rep only!

A2.
Working Sets X 3  (9 Minutes)
3 Sets: every 3 minutes: EMOM,
Min 1:
Bench Press @ working weight X 5 reps
-Include a 2 second isometric pause just above chest on last rep only!
Min 2:
Single Arm Bent Over Row X 8 each side with a 1 second pause at top of each rep
Min 3:
Standing PVC Shoulder Extensions X 30 seconds

B.
For time: (12 Minute Cap)
100 X Double Unders
50 X Single Arm Snatch 55/35lbs (alternating sides as needed)
50 X Toes to Bar
(Scale to Vups or hang tucks)
100 X Double Unders

*Sub 2 minutes of single unders for doubles if needed!

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

Pushup Test
*Max Reps unbroken Pushups X 1 set
-Band assisted, incline pushups, from knees, etc… Choose an option that allows you to put in some good work!
-Record total number of reps!
-Rest as needed then perform 2 more sets at half the number of the first.

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

BayWatch saving lives


Monday, October 9th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming soon!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  (sold out event) All friends and family of CFD are welcome!  Spectators encouraged!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

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.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, October 14th 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 Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Pushpress X 1 rep with 5 second negative + Pushpress: (1+1)
-Building to a heavy set of (1+1) over 8 sets, every 90 seconds
-compare your heavy set from today to week 2 on this cycle.

B.
Shoulder to Overhead Barbell Cycling
5 Rounds: Push Jerk X 5 reps, Every 90 seconds
-Increasing weight each round, make small jumps and prioritize your timing over weight on the barbell.
*Get comfortable with stringing reps together with each rep feeding into the next.

C.
12 Minute Amrap
200 Meter Sprint Run with Slamball 40/30lbs
Toes to Bar X 15
KB SDHP X 10 70/55lbs
Burpees X 5
Rest 1 minute

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

3 Rounds; not for time:
Strict Dips X 1 unbroken set
Seated Plate Raise X 15 reps
Seated BB Bicep Curl X 15 reps
Rest as need after each set

*Repeat from week 2 on this cycle.

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

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

Big shoutout to all who ran in the Chicago Marathon!!! CFD pride!

Tuesday, September 19th, 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. Cancelled today.  Still on at Lincoln Square on Wednesday, feel free to head over there for the class or wait for next week at Lakeview. Focusing on:  Thoracic Spine and upper back! We all struggle with mid and upper back mobility it and it’s a huge limiting factor in our desk chair culture. Come do something about it!


UPDATES & UPCOMING EVENTS

New Cycle starts this week. Week 1/4.

“Thankslifting” CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  For details and to sign up, click here.  The specific programming and training for this event will start very soon.  Sign up now! Everyone is welcome, no prior experience necessary.

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.

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 Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, September 19th.
Lincoln Square: Starting Monday, September 18th.


TODAY’S WOD

A.
Hang Power Snatch: (1+1+1)
-Build to a working set of 3 in the first 8-10 minutes, then perform 3-4 working sets at that weight in remaining time.
OR
Hang Power Snatch + Power Snatch: (1+1)
-Build to 75% of 1rm in the first 8-10 minutes, then perform 3-4 working sets at that weight in remaining time.

B.
3 Rounds: Every minute on the minute X 6 minutes
Odd Minutes: RDL: Clean Grip X 5 reps with pace
-using 60% of 1rm Back Squat X 5 reps, Pace = (3.2.X.1)
Even Minutes: Tall Box jumps X 5 reps, reset after each rep
-using a sub max height

C.
8 Minute Amrap
10 X Toes to Bar
10 X Burpees to plate (45lbs)

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

3 Rounds; not for time:
Ring/Box Support Hold X 30 seconds
Banded Tricep press downs  X 45 seconds
Barbell Bicep Curls X 21 reps
Rest as needed after each set

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**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!**

Put yourself out there then put it all out there! #Granitegames

Wednesday, September 13th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus on recovering your hips & quads and learn a warm up or recovery strategy to better prepare your legs for squats, running and Weight lifting. Mobilize to reap the rewards.


UPDATES & UPCOMING EVENTS

We are on a deload/transition week.  Next Cycle starts 9/18/17

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.

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

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

Lakeview: Starting Tuesday, September 19th.
Lincoln Square: Starting Monday, September 18th.


TODAY’S WOD

A.
12 Minute Quality Amrap
Single Leg Medball Reach + Hold: X 5 reps (1 rep + 5 second hold)
Tall Box Jumps X 5 reps
-choose a sub max height, increase height each round
Turkish Getup X 2 per side, AHAP

B.
6 Sets: Every 2 minutes, (12 minutes)
Romanian Deadlift X 10 reps
Bent Over Row X 10 reps
Rest remaining time of each round
Add weight each round

C. 
7 Rounds for time: (12 minute cap)
Single Arm Snatch X 5 each side 55/35lbs
Pushups X 7
Toes to Bar X 9

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

3-5 Rounds; not for time
Kipping Handstand Pushups X 5-15 reps
Rest 1 minute

**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!**

530am crew killing the quad game!

Tuesday, August 29th, 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.Hammer those Hamstrings: Restore movement and eliminate soreness in your posterior chain- Lower back, glutes and hamstrings! We will break down common issues that lead to tightness and movement restrictions. PR your Posterior


UPDATES & UPCOMING EVENTS

Labor Day CFD Apparel Sale:Ends this Friday.  Click here

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.

Week 3/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

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

Lakeview: Starting Tuesday, September 19th.
Lincoln Square: Starting Monday, September 18th.


TODAY’S WOD
A.
Power Snatch + OHS: (1+3)
-3 second pace down on each OHS rep
-Build to a heavy complex for the day
-Take 16 minutes or 8 sets, building in weight
-Scale to Hang Power Snatch if needed

B.
For time: (14 minute cap)
60 X Single Arm Alternating Snatch 55/35lbs
50 X Abmats
40 X Box Jump overs 24/20″
30 X Row for Calories
20 X Toes to Bar
10 X Squat Clean to Over the Shoulder with Slamball 40/30lbs

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

3 Rounds: not for time;
Single Arm Bent Over Row X 10 each side
Side Plank Windmills X 10 each side
Ab Wheel Rollouts x 10 reps

*Repeat from Week 1 on this cycle.

**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!**

 

Packed Weightlifting Class at CFD Lakeview