Friday, January 26th, 2018


Announcements & Upcoming Events

CF Kids Open House: Join us for a CrossFit Kids/Family Day this Sunday, January 28th from 11a to 12p at CFD Lincoln Square. We are hosting an open class for 5 to 10-year-olds so they can experience first hand what this program is all about. Find more info and registration here. 

Adaptive Athlete Clinic – Saturday, Jan 27th from 11a to 1p. CrossFit Defined is developing an Adaptive Athlete Program, and the concept behind this initiative is simple: We want to increase accessibility to the health and fitness world to those folks that may require workout program modifications due to the need for adaptive equipment. For more details and to sign up click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, February 10th 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: Next onramp open for registration: This Sunday, January 28th
Lincoln Square: Next onramp open for registration: Monday, January 29th


4 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

Week’s Preview: Week 3/4 Programming details for Cycle 1!  
A.
Shoulder/Upper Back Activation and Prep: 3 Rounds: 60 on/ 20 off
B. 
Wendler Week 3 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: 5×75%, 3×85%, 1+x95% (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!

C.
Option #1:
“CrossFit Open 16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches 75/55lbs
3 bar muscle-ups
*Barbell weight should be no more than 35% of Snatch or Pushpress

Option #2:
Every minute on the minute: 8 Rounds; 40 seconds on/ 20 seconds off
Odd: Power Snatches 75/55lbs
Even: Bar muscle ups, Chest to bar Pullups or Pullups
*Barbell weight should be no more than 35% of Snatch or Pushpress

 

Wednesday, September 27th, 2017


SPECIALTY CLASSES TODAY:

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focusing on  LOWER LIMBS of Runners, Squatters, Jumpers- If you are lacking range of motion in your ankles and lower legs you have to compensate in other areas; primarily the knees, hips and Lower Back. Come in and learn an effective mobility strategy to better your squat, deadlift and overall power.


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 2/4. Want to know more about the focus of the current cycle? Click Here! 

“Thankslifting” CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  For details and registration, click here.  The specific programming and training for this event will start next week.  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 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

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 speed over weight.
*Get comfortable with stringing reps together with each rep feeding into the next.

C.
12 Minute Amrap
6 X Strict Chinups or 2 X Bar Muscle ups
12 X Pushups
18 X Abmats

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

Bike Conditioning
3 Rounds: 3 X 90 seconds max effort
30 seconds rest between each set
1 minute rest after each round

*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!**

Lace em’ up and come on in, the coaches are waiting for you! 

Monday, September 18th, 2017


UPDATES & UPCOMING EVENTS

New Cycle starts today. Week 1/4.  More details to come on focus!

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.
Back Squat: Speed Sets (week 1)
-Take 10 minutes to build up to 65-70%+ of 1rm
-Build in sets of 2s and 3s
-Goal is to complete each rep in under 2 seconds
-Adding 10-20lbs to working sets next week

B.
Working Sets X 4
Every 2 minutes
Speed Back Squats X 6 reps @ working weight
-Rest remaining time of each round
-If you fail to complete 6 reps in 12 seconds or less, lower weight for next set

C.
6 Minute Amrap
3 X Strict Pullups or 1 X Bar Muscle Ups
6 X Clapping Pushups
12 X Alternating Lunges with KB in Goblet 55/35lbs

Rest 2 minutes

6 Minute Amrap
Row for distance

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

3 Rounds; not for time:
Single Arm Bench Press X 8-10 reps each side
Single Arm Bent Over Row X 10-12 reps each side
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!**

Tuesday, September 12th, 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. Is Cancelled tonight.  Sorry for the last minute change.  Coach Cara is not feeling well today.  Will pickup next week!


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.
6 Sets: Every 2 1/2 minutes perform the following;
Bench Press: Heavy 10
*Follow with Hollow Tuck Rocks X 45 seconds
Rest as needed after each set

B.
3 Rounds; 75 seconds ON/ 45 seconds OFF (18 minutes)
Station 1: Tall Kneeling Single Arm Press, alternating
Station 2: Farmer’s Carry, AHAP
Station 3: Pullups, any style, strict

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

3 Rounds; not for time
Side Plank Twist  X 20 each side
Weighted Plank or Plank X 1 minute
Rest as needed after each set

**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!**

Monday, February 27th, 2017 CrossFit Open Week 2/5

Week 4/4

The 2017 CrossFit Open has begun! You have until 5pm Pacific Time to submit your scores and/or register.

 Register with the CrossFit Defined team HERE!  

Whole 30 and Macro Challenge: Week 2!

Olympic Weight Lifting Technique Class @ Lincoln Square 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th 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!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


A.
Pushpress: Heavy 3
-Take 8 sets, building every 90 seconds
-Build to heavy 3

*Recording heavy 3 from today!

B.
3 Rounds: 30 seconds ON/60 seconds OFF
Pushpress X max reps
-Do not rack until time is up!
-Using 80% of heavy 3 from today or 60% of C&J 1rm
Muscle ups, chest to bar, pullups, or ring rows X max reps

C.
5 Minute Amrap
Double Unders X 30
Walking Vups X 15

Rest 2 minute

5 Minute Amrap
Overhead Plate Lunge X 20 45/25lbs
Wall Climb X 3 (nose to wall)

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

Rowing Conditioning:
2 sets of: (4 x 250m, :30 rest)
Rest 2:00 between sets

**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!**

Our last graduating onramp at Lincoln Square.  If you see one of these new faces, give them a big high five! #fitfam #cfdstrong

Our last graduating onramp at Lincoln Square. If you see one of these new faces, give them a big high five! #fitfam #cfdstrong

 

Monday, August 15th, 2016

Newest Male Spotlight Athlete of the Month: Andy H. 

Newest Female Spotlight Athlete of the Month: Eden M. 

Week 2/4

“Whole 30” and “Manage your Macro” Challenge:  Day 8!

Ladies Who Lunge & Brunch – Sunday, Aug 21st – 11:00a Workout & 12:30p Boozie Brunch (details here).

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday August 27th, 11-Noon. Choose your location and sign up!

Lincoln Square: Olympic Lifting Class, 6-7pm with Coach Noal. All levels welcome, even if you just graduated onramp!  Warm yourself up and be ready to go!

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, August 25th
Lincoln Square: Monday, August 22nd

Tuesday Preview: Running + Deadlifts

A.
Performance: Take 18 minutes
Hang Power Clean + Power Jerk: (1+1) X 2
-Build to a heavy set
*Follow with:
Standing tall box jumps X 3
(build to a challenging height for all 3 reps)

Competition: Take 18 minutes
Hang Clean + Jerk + Front Squat + Jerk: (1+1+1+1)
-Build to a heavy set
*Follow with:
Bar Muscle ups X 3
(use band or box for assistance if needed)

B.
Performance/Competition:
3 rounds; not for time (move slow)
Bent Over Row X 10
Double or Single Leg Glute Bridge X 20 (10 each side)
Goblet Side Lunge X 20 (10 each side)

C.
Performance:
For time: (5 Minute Cap)
30 X Burpee Box Jump overs 24/20″
30 X SlamBall  40/30lbs

Competition:
For time: (5 Minute Cap)
30 X Burpee Chest to Bar Pullups
30 X SlamBall  40/30lbs

 

 

LV Athlete Soliel

LV Athlete Soliel

 

 

Wednesday, July13th, 2016 Murph Day/BBQ Potluck: 3 Days!

Week 3/4

6th Annual “Murph Event”: Registration is now Live!   Join us this Saturday, July 16th at CFD Lakeview!  We will be celebrating 3 big CFD Events: Murph Day, Our new Lakeview location and our 3 Year Anniversary for CFD Lincoln Square! There will be scaled options for all levels as well as a brand new partner option for those that don’t want to tackle this alone! Heats start at 7am and will run every 45 minutes. A Potluck BBQ to follow starts at 11:30am.  Bring your favorite dish and/or drink for the party and hopefully we will see you all there!

“Wall of Warriors”: Who are you doing “Murph” for?  The ’MURPH’ is more than just a workout, it is an event that helps push us, humble us, and dedicate a bit of pain and sweat for those who have given so much! We will be honoring CrossFit Defined’s many athletes who are Veterans and veterans to whom you would like to dedicate your MURPH.

**Please email a photo or name to cara@crossfitdefined.com to be on our “WALL OF WARRIORS!”

2015 Wall of Warriors

2015 Wall of Warriors

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. 30min class to restore, recover, and discover new range! Use it as a warmup then join the WOD OR as a cool down after a full class. Focus: 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. See better positions in the sumo deadlift, squat and overhead positions!

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, July 28th
Lincoln Square: Monday, August 1st

A.
Performance:
Every 2 Minutes: X 9 Rounds (18 minutes)
Hang Power Snatch X 3
-Build to heavy triple over 9 sets
*Follow each set with:
Seated Tall Box Jumps X 3 reps
-Building to a challenging height and perform as many working sets as possible, focusing on starting from a static seated position to a soft landing!

Competition:
Every 2 Minutes: X 9 Rounds (18 minutes)
Hang Snatch + Snatch Balance + OHS
-Build to heavy (1+1+1) over 9 sets
*Follow each set with:
Bar Muscle Ups X 2-5 reps unbroken
-Working on perfecting technique and using the hip as much as possible.  Stay tight in hollow position and use band assistance if needed!

B.
Mobility X 6 minutes
Anterior Tib, ankle and foot!

C.
Performance:
5 Rounds: Sprint efforts!
30 Seconds X Burpees
30 Seconds X Rest
30 Seconds X Single Arm Thrusters 55/35lbs (rotating sides each round)
30 Seconds X Rest
*Recording total burpees and total thrusters, 2 separate numbers.

Competition:
5 Rounds: Sprint efforts!
30 Seconds X Bar Over Burpees
30 Seconds X Rest
30 Seconds X Overhead Squats 95/65lbs (CFD Master’s 40+: 65/45lbs)
30 Seconds X Rest
*Recording total burpees and total OHS , 2 separate numbers.

 

We were 1 of 4 gyms in Illinois that participated in the Row Raiser to raise awareness and money for the Chicago Special Olympics.  We personally raised $2,500 adding to the statewide total of over $31,000.  Thankyou to everyone who participated and supported this great cause!  #CFDGIVESBACK

CFD was 1 of 4 gyms in Illinois that participated in the Row Raiser to raise awareness and money for the Chicago Special Olympics. We personally raised $2,500 adding to the statewide total of over $31,000. Thankyou to everyone who participated and supported this great cause! #CFDGIVESBACK #COMMUNITY #HOOZAH