Monday, June 18th, 2018

Today’s Specialty Classes

“CF Kids” @ Lincoln Square, with Coach Danny, 6-7pm. Ages 5-11 years old. Please reach out to Coach cara@crossfitdefined.com for more information. Single class drop-ins are welcome!


Announcements & Upcoming Events

Murph Day – Sunday, June 25th from 7a to 11:30a with a huge potluck style BBQ to follow. Registration and details here.

Row Raiser 2018 – Saturday, July 14th from 9a to 12p at Defined Lakeview. Charity rowing event for the Special Olympics of Chicago. Register here.

Next Lakeview Onramp: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, June 17th (Late registration open till Tuesday 8pm)


Week’s Preview: Week 3/4
Tuesday: Single Leg squats
Wednesday: Pressing + Running
Friday: OLY

A.
G.P.P.: 3 Rounds: 1 minute ON/ 20 seconds OFF
Strict Chinups: 2 second hold at the top + 3 second negative
-use band assistance if needed
Good Morning with Barbell
Twisting Bear

B.
20 Minute Amrap
5 X Toes to Bar
10 X Russian KB Swings 70/55lbs
15 X Air Squats
1 Minute X Plank

Our most recent onramp grads at Lincoln Square.

 

 

 

Tuesday, March 20th, 2018 Week 5: CrossFit Open #Definedintramurals

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Ben W., (NEW CLASS TIME: 6:30-7pm.March Focus: Lower back, hamstrings and Glutes. Learn strategies to recover your lower back, prevent future back pain and increase flexibility to surrounding muscles to improve position and performance!


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, 6-7pm  Ages 5-10 years old. Our next 6 week session starts Saturday April 7th and will include a Monday and/or Saturday class option. Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 24th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, April 8th
Lincoln Square: Next onramp starting Monday, April 9th


Our 3rd Strength and Conditioning Cycle of 2018 starts this week! Week 1/4

Cycle 3 Programming Details

Immediately following this cycle we will run our first 2 week testing phase of 2018. Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

Week’s Preview
Wednesday: Back Squat
Friday: Wendler Conventional DL + CF Open 18.5

A.
Halting Power Clean or Halting Power Snatch: Athlete’s Choice!
-Halt: 2 seconds above knee for each rep
-Building to a heavy triple with priority on the pause

B.
3 Rounds; Every 2 1/2 minutes:
Good Morning X 10 reps
-Adding weight when ready
1/2 Kneeling Pallof Press X 1 minute
Rest remaining time of each round

C.
7 Minute Amrap
Single Arm Snatch X 9 reps 55/35lbs
Pushups X 7 reps
Box Jumps X 5 reps 24/20″

 

 

 

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”

Wednesday, May 3rd, 2017


TODAY’S SPECIALTY CLASSES:

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Restore movement and eliminate soreness in your medial & lateral chain. Focus on Glutes, IT Bands, Adductors, Lats & Triceps. See pain free running and better positions in the sumo deadlift, squat and overhead positions!


UPDATES & UPCOMING EVENTS

Cycle: Week 2/4 PROGRAMMING DETAILS FOR THIS CYCLE!

Recovery Yoga with Coach Rachel, This Sunday @ Lincoln Square from 10:30-11:30am.  All friends and family of members are welcome free of charge!

“WORKING OUT IV”: Registration is now live!  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, May 4th
Lincoln Square: Starting Monday, May 1st (late registration open till Wednesday)


TODAY’S WOD

A.
12 Minute Quality Amrap
Single Arm Floor Press X 5 reps
Single Arm TG Support Press X 5 reps
Single Arm Seated Straddle Press X 5 reps
Repeat on opposite side
Good Morning X 20 reps
Double Unders x 50 reps
Rest as needed after each round

B.
3 Rounds; for time: (30 minute cap)
500 Meter Row
400 Meter Run
30 Russian Twists
20 Alternating Single Leg Cross Toes to Bar
1:00 Minute Weighted Plank
Rest 3 minutes

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

E.M.O.T.M: X 5 Minutes
Muscle ups, Chest to Bar Pullups or Kipping Pullups, unbroken X 4-10 reps
-Choose a movement that is challenging but doable and pick a rep scheme that is repeatable for the full 5 minutes
-Add band assistance if needed

*Attempt to increase rep scheme if you completed this last week!

**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!**

a current member supporting one of our newest members!  #fitfam #cfdstrong

a current member supporting one of our newest members! #fitfam #cfdstrong

 

Friday, December 30th, 2016

Attendance Tracking is coming soon to CrossFit Defined!  In the New Year we will be launching an attendance tracking system using quick check-ins on I-Pads at both gyms.  Keeping track of attendance will help us offer reward incentives, improve our ability to help with athlete accountability as well as offer statistical data for work reimbursements. More details coming soon!

This is a scheduled deload/transition week. Next cycle starts on Tuesday, Jan. 3rd. 2017!

Holiday Schedule! 

Free “Intro to CrossFit Class” today for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Sunday, January 8th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Performance/Competition:
5 Rounds: 3 Minutes each round (15 min. total)
Barbell Lunge X 10 reps (alternating)
-AHAP
-Option for Front, Back or Overhead position
*Follow each set with Farmer’s carry X 150 Ft.
-AHAP, unbroken

B.
Performance/Competition:
3 Rounds; not for time
Good Morning X 15 reps
-move slow and add weight if needed
Weighted Plank X 1 minute
Rest as needed after each round

C.
Performance/Competition:
For time: (12 cap)
Row 1000 meters
Barbell Back or OH Squat 45/35lbs X 50 reps
Pullups X 30 reps

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Mel and V @ Lincoln Square killing their photo shoot

 

Wednesday, May 25th, 2016

New Cycle Starts this week!

6th Annual “Murph Event”: Saturday, July 16th. Save the date!

Lincoln Square: “Mobility” with Coach Cara, 6-7pm. Focusing on Lower, Mid & Upper Back. If you sit at least 2 hours per day, this class is for you! Come feel what its like to undo hours of sitting and learn an effective Mobility Warm Up Circuit that can change your lifts in a few minutes of practice per day.

Stretch of the week Video Demo: Moving from your desk chair to the gym can wreak havoc on your lower back. Recover from dead lifts or a lower back tweak with this simple recovery tool. 2min each side for lower back relief!

Next Onramp Dates:
Lakeview: Thursday, June 9th
Lincoln Square: Monday, June 13th

A.
Performance/Competition:
9 Minute Amrap (Strength block)
Good Morning with pace X 10 reps
-Building in weight each round
-Pace: 3 seconds down, 1 second at bottom
Bent over Row with pace X 10 reps
-Building in weight each round
-Pace: 3 second pull, 1 second at the top
-Snatch grip optional
(ideally, using the same weight from the good mornings each round)
Single Arm Bench Press with DB X 10-15 reps (As heavy as possible)
Or
Handstand Pushup Negatives X sub max set with 3-5 second descents

Rest 3 minutes

9 Minute Amrap (Core block)
Wall Climbs X 5 reps
Hollow body rock or crunch X 30
Bicycle Crunch X 30
Plank, Plank Saw or Birddog Plank X 1 minute

Rest 3 minutes

9 Minute Amrap (Conditioning block)
Row for cal X 45 on/ 15 off
Hand release   X 45 on/ 15 off
Double unders X 45 on/ 15 off

*Recording 1 total number, pushups and calories!

AthletesLV-7

 

Wednesday, November 4th, 2015

Week 2/4

Lincoln Square: “Mobility” with Coach Cara, 6-7pm. Focusing on Hips and Anterior Chain- The pelvis and trunk are your transmission for power from your legs to the bar. No matter how strong your legs become, if your trunk/pelvis can’t support the force, you’ll always fall short of your potential. Mobilize this area and reap the rewards.

Lincoln Square Schedule Change: The 5:30 and 6:30am Open Gym on Thursday at Lincoln Square has been cancelled. Attendance is too low to keep these open gym times. We will consider adding it back if interest increases in the coming months. Email us feedback if interested.

Stretch of the week: If you follow this portion of our mobility offering, please let us know by emailing Coach Cara@crossfitdefined.com

A.
Performance:
12 Minute Amrap for Quality
-Kipping Technique Practice X 1-2 minutes
-Banded or Barbell Good morning X 20 reps
-Hollow body crunch X 20
-Side Plank Windmills X 10 each side

Competition:
12 Minute Amrap for Quality
-Muscle Up + Dip + Hold: (1+2+10 seconds) X 1-3 reps
-Drop down after each complex and reset
-Banded or Barbell Good morning X 20 reps
-Hollow body rocks X 20
-Side Plank Windmills X 10 each side

B.
Performance:
Pushpress + Push Jerk: (2+2)
-8 Rounds X 90 seconds
-Building to something challenging
-Focusing on speed and fast hip drops

Competition:
BTN Snatch Grip Pushpress + Heaving Snatch Balance: (2+2)
-8 Rounds X 90 seconds
-Building to something challenging
-Focusing on speed and fast hip drops

C.
Performance/Competition:
4 Minute Amrap
Power Clean and Jerks 115/75lbs X (1+1) (CFD Master’s 40+: 75/55lbs)
-Every 1+1 counts as 2 reps, recording total reps
Rest 3 minutes
4 Minute Amrap
(Building rep scheme: 1,1, 2,2, 3,3, 4,4, etc…)
Front Squats X 115/75lbs  (CFD Master’s 40+: 75/55lbs)
Bar over burpees

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