Rookie Mind.

I kept thinking about the Kaizen methodology last night.

While sitting around the gym watching the facial expressions of our athletes, each coach was dispersing some sort of back squatting tutorial: bracing, breathing, timing, mindset, compensatory acceleration, cueing strategies, hand placements, vision, spotting, tempo, etc. And the ideas from each coach, for each class, could not have been more different. However, what was the same across the board was the concept of education–and bringing a little more complexity to the back squat in order to advance it, regardless of training age, knowledge or skill level.

“Kaizen,” taken from the Japanese word for improvement, change for the better, or continuous improvement, has evolved since the 1950s into a business strategy of making small, but continuous changes for the better in company operations.*Applicably, it was impressive to notice the way athletes paused for a moment to absorb the sinking-in of new information: to re-evaluate what they knew (or didn’t know) and how they might advance. The learning environment was rich with content, and it was noticeably surrounded by enthusiasm.

We’ve all been in a circumstance where someone “thought they knew everything,” or where they were closed off to a new idea due to their ego. In contrast, the environment at Defined fosters development: a Kaizen approach, perhaps. And moreover, while it starts here, it transfers far beyond the box.

Coach David

*Direct quote from

Saturday, February 18th, 2017

“Whole 30” Nutritional Workshop Registration: This Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

“Manage Your Macros” Nutritional Workshop Registration: This Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p

Next available On-Ramps: Contact Coach, to schedule your intro sessions and hold your spot in our next beginner’s program!
– Lakeview: Starting Thursday, March 2nd
– Lincoln Square: Starting Monday, March 6th

Yoga Reminder:  this Sunday at 10:30a at CFD Lincoln Square.

Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Intro Workout (sold out)

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a – Team WOD
11a – Intro Workout (2 open spots, sign up Here)
11a – Olympic Lifting
12:30p – Whole30 Nutrition Workshop

Team WOD Programming:

Team WOD (Teams of 3) – Move a lot of weight (40m cap)

1) Pick a weight/option.
Option 1: 7,000 Strict Press, 9,000lb F. Squat & 11,000lb Deadlift
Option 2: 9,000 Strict Press, 12,000lb F. Squat & 15,000lb Deadlift
** Note:  If you and your teammates usually go Rx then option 2 will probably be the way to go. Everyone should be using the same weight and rep scheme.

2) The workout. Strict Press your weight as a team, then go for an 800m run. When you get back you will Front Squat your weight then go for an 800m run and then you will finish with the Deadlift and an 800m run. Split the reps up any way you like.  Everyone must run together.

Strength Cafe / Strength Bias Programming:

Part 1 – Box Squat: 12 – 15 sets of 3

Part 2 – 4 or 5 Rounds of: DB Bench x10 + Death March x20 Steps

SWOD – 10 AMRAP of: Russian KB Swing x10 + Burpee Box Jump x5 + a Quick Sprint