Tuesday, August 15th, 2017


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. Hips holding you back? This will be the only pre-workout you need on squat day. Come learn the a path to a better squat and fix your hips.


UPDATES & UPCOMING EVENTS

Next training cycle starts today. It will run for 4 weeks ending on 9/10/17. Details on cycle focus coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, August 19th 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 Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
3-Position Squat Clean: (1+1+1)
-Modify to Power position catch if needed
-Top Down: High-hang/ Hang/ Ground (1+1+1)
-Take 12 minutes, building to moderate to heavy load
-Touch and go, no fails!

B.
E.M.O.T.M: 6 Rounds
Clean Barbell Cycling
Perform a 3 position clean, every minute on the minute for 6 rounds.
-Touch and go!
-Using 65-70% of C&J 1rm
Rest remaining time of each round!

C.
15 Minute Amrap
18/12 X Calorie Row
15 X Box Jump overs 24/20″
12 X Toes to Bar
9 X DB Goblet Squat 55/35lbs

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

Tabata: 20 on/ 10 off, 8 Rounds at each station

  1. Hollow Body Hold
  2. Superman extension 

*Scale hollow hold to tuck hold 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!**

Murph 2017

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

Friday, July 7th, 2017


UPDATES & UPCOMING EVENTS

New cycle starts this week! Powerlifting focused, Wendler: Sumo DL, Bench and Back Squat! More details to come.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. 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 6th
Lincoln Square:
 Starting Monday, July 31st


TODAY’S WOD

A.
G.P.P.: 10 minute Quality Amrap
Handstand Negatives to tripod on wall: 5 reps with 5 second descents
-scale to Handstand negatives to tripod on floor
BB Good Mornings X 20 reps
-scale to RDL with Barbell X 20 reps
High + Low KB Carry X 1 minute (switch hi position halfway in)
-scale to front rack if needed

B.
Wendler Week 1 Bench 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+x85% (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!

Understanding the 5/3/1 Wendler Approach! 

C.
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists 25/15lbs
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Toes to Bar or Vups
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank, any style
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Toes to Bar or Vups
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest

*Recording total laps completed. 1 lap = 50 feet

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

Midline: Posterior
3 Rounds x 1:30 min on / 1 min off
Sandbag Bearhug, as heavy as possible

**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!**

“Working OUT IV”

Friday, June 9th, 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.
6 Rounds: Every 3 Minutes
Strict Shoulder Press X 6-8 reps
-building in weight each round to a heavy
Table Top Stretch X 30 seconds
Scale up to Thoracic Bridge
Scale down to Glute Bridge
Prone Snow Angels X 30 seconds
-add 2.5-5lb plates in each hand if needed

B.
For time: (12 Minute Cap)
24-18-12
Single Arm DB Snatch 55/35lbs
-alternating arms each rep)
Russian KB Swing 70/55lbs
Toes to Bar
-scale to hang tucks or walking vups
Jumping Lunges

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

3 Rounds; each for time:
100 X Double Unders
25 X Kipping HSPUs
Rest as needed after each round

**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!**

 

Olympic Lifting Technique Class: Thursdays and Saturday options @ both gyms!

Olympic Lifting Technique Class: Thursdays and Saturday options @ both gyms!

Friday, May 19th, 2017


UPCOMING SPECIALTY CLASSES

Recovery Yoga with Coach Rachel, This Sunday @ Lakeview from Noon-1pm. All friends and family of members are welcome free of charge!

Change of Schedule: This Saturday @ Lakeview: Team WOD @ 11am: cancelled for the “Free Intro” class.  Olympic Weightlifting Class will be moved from 1230pm to 2pm just for this weekend.  Please make note!


UPDATES & UPCOMING EVENTS

Cycle: Week 4/4 PROGRAMMING DETAILS FOR THIS CYCLE!

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, June 1st
Lincoln Square:
 Starting Monday, May 31st


TODAY’S WOD

A.
Hang Power Snatch: Triple
-Find heavy 3 for the day
-Take 18 minutes
*Option to scale to Hang Power Clean if needed
*After every set: Perform one of the following;
-Deadhang Lat stretch X 30 seconds
-Scap Pushups X 15 reps

B.
For time: (12 minute cap)
10-9-8-7-6-5-4-3-2-1
Overhead Squats
Toes to Bar
Box Jump Overs 24/20″
Competition Rx: 95/65lbs
-Option to scale OHS to Front Squats
-Option to scale Toes to bar to hang tucks or v-ups

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

5 Rounds: not for time
10 X GHD Situp
10 X Good Morning

Rest as needed after each set
*Replace GHD Situp with any challenging core movement and Add weight to good morning if needed

*Repeat from last Friday

**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!**

 

Coach Matt and the morning crew.  #unclematt #oldschool #wewillmissyoucoach

Coach Matt and the morning crew. #unclematt #oldschool #wewillmissyoucoach

Monday, May 8th, 2017


UPDATES & UPCOMING EVENTS

Cycle: Week 3/4 PROGRAMMING DETAILS FOR THIS CYCLE!

“WORKING OUT IV”: Registration Sold out. Chicago’s original LGBTQA dedicated CrossFit Competition.  All levels are welcome!  4th Annual, hosted at CFD Lincoln Square. Teams of 2, with all proceeds going to Lambda Legal!

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, June 1st
Lincoln Square: Starting Monday, May 31st


TODAY’S WOD

A.
Power Clean + Front Squat: (1+1) X 2
-Take 16 minutes, building to heavy for the day
-Reset between cycles
-8 Sets X every 2 minutes

B.
3 Rounds; not for time
Bulgarian Split Squat X 8 reps each side
-Front rack or farmers carry position
-Double DBs or KBs
Bent over Barbell Row, underhand grip X 12 reps

C.
For time: (8 minute cap)
30-20-10
Single Arm DB Thruster 55/35lbs
Toes to Bar

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

3 Rounds:
20 Cal X Assualt Bike
1:00 Minute Double Overhead Hold

**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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