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

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