Tuesday, October 16th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. October Focus: 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. Learn how to squat comfortably and heavy!


Announcements & Upcoming Events

8th Annual Defined Halloween Party: It’s time for our favorite spook-tacular bash of the year. This Halloween weekend, we’ll dress up to get down at DIAG Bar (2856 N. Southport Ave.) on Saturday, 10/27 from 8pm – 11pm! $40 at the door gets you open bar and unlimited food! Dj, games, private venue! All friends of CFD are invited!  Registration here! 

BYO-BAE (before anyone else) – Friday, October 19th w/ Coach Allyn & Danny. Ever wonder what BAE does at Defined? Don’t sweat (or do!) because CrossFit Defined is hosting your next date night. You and your favorite human are invited to BYO-BAE: a FREE, all-levels partner workout + social. Here’s what you need to tell BAE…

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, October 21st – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Only 2 spots left!!)

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have about our program. Click here! 

“Goosebumps” – new article, click here to read more.


Week’s Preview: Week 4/4 (Last week on this cycle!)
Wednesday: Long WOD
Friday: Speed Squats

A.
Athlete’s Choice: Week 4
2-Position Clean + Split Jerk: (1+1+1)
or
2-Position Snatch + Snatch Balance: (1+1+1)
-2 Position: Ground + Hang
-Take 10 minutes building to a moderate/heavy working weight

B.
“Running Bear”
3 Rounds: 4 Minutes ON/ 2 Minutes OFF
Run 400 meters or Row 500 meters
*Finish remaining time of each round with max reps Cycles of “The Bear Complex”:
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
OR
“The Bull Complex”
-Power Snatch
-Overhead Squat
-Snatch Balance
-Back Squat
-Snatch Balance

Rest 2 minutes

*Recording total cycles completed over  3 rounds

-Barbell weight should not exceed 40-45% of 1RM C&J
-Rx Barbell weight: 115/75lbs

C.
Mobility X 4 Minutes
Couch Stretch 
-Focusing on opening the hip flexors, quads and abdomen!

Wednesday, July 25th, 2018


Announcements & Upcoming Events

Defined Beach WOD – This Saturday, July 28th on Montrose Beach @ 9:30a. Details here.

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, August 11th from 11am-Noon. Register Here! 

Next Defined On-Ramp – Sunday, July 29th – Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.

Gym Guide for Success (& Safety) – new article posted here.


Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week’s Preview: Week 3/4
Friday: Wendler Back Squat

A.
Scapulae Mobility X 5 Minutes
Focus: Free up your shoulder blades with some good ole fashion mobility ball smashing!
Spend 2-3 minutes per side! 

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%, 95% X Max Reps, Unbroken
(Goal for Week 3: 3 reps or more)

*All sets today are in preparation for your max effort set.

**Record weight and total number of reps achieved for today’s max effort set!

C.
“Randy”
For time: (8 minute cap)
75 X Power Snatches 75/55lbs

*Choose a barbell weight that you can maintain minimum sets of 5 touch and go. Use no more than 35% of Pushpress or Snatch 1rm.

Wednesday, March 14th, 2018 Week 4: CrossFit Open! #Definedintramurals

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm.  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

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, March 11th (late registration open till 3/13)
Lincoln Square: Next onramp starting this Monday, March 12th (late registration open till 3/14)


Deload/Transition Week. Next Cycle starting March 19th.

A.
Front Squat to Back Squat
-Build up to a heavy 1+3 for the day
-10 sets X 90 seconds

*Optional Sub Station: Banded Face Pulls X 10-20 reps

B.
Mobility X 4 Minutes
BB Calf Smashing X 2 minutes per side

C. 
12 Minute Team Amrap: Teams of 2
Station 1: Row X 250 meters
Station 2: Amrap of the following;
Heavy Wallballs X 5 30/20lbs
Russian KB Swing X 10 70/55lbs
Jumping Lunges X 15 (alternating)

 

 

 

Monday, November 20th, 2017

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Sunday, Dec. 3rd 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: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


Testing Phase: Week 1 of 2. Last and final cycle of the year starts 12/4.
Tuesday: Bench Press + Fran
Wednesday: Hero WOD Whitten

Today’s Wod

A.
“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!


B. 

Row Conditioning test:
5 Rounds: 1 minute On/ 2 Minute Off
Row for max distance!

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

Mobility Must #1: Focus, Quads and Hip flexors!

Couch Stretch!
*Perform for 2 minutes on each side before or after workout! If this is a tight position for you, perform 1-2x per day for 1 month

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Thankslifting winners! 3 from LS, 3 from LV. Congrats to everyone that competed over the weekend!

Tuesday, October 3rd, 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 Focusing on Thoracic Spine, neck, traps and shoulders. Learn the importance of having proper mobility in your middle back and how improved stability in your shoulders and middle traps is crucial to staying pain free and moving forward in your strength training. Learn techniques to combat poor overhead position, neck tweaks, and tension headaches.


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 3/4. Want to know more about the focus of this current cycle? Click Here! 

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming this week!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  Sold Out. For more details, click here.

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! 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 + Split Jerk: (1+2)
-Take 15 minutes, building to a heavy (1+2) for the day!
-Hold for 10 seconds above head in full extension for the last rep only!

B.
Mobility X 5 Minutes
Focus: Hip flexors!

C.
“CrossFit Open WOD 16.3”

7 Minute Amrap
Power Snatch X 10 reps
Bar Muscle Ups X 3 reps
-Sub 9 Pullups if needed

Competition Barbell weight: 75/55lbs
*Weight should be no less than 35% of Snatch or Pushpress 1rm

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

Gymnastics Conditioning:
6 X Strict Deficit HSPU
Rest 1 minute
6 X Strict Deficit HSPU
Rest 45 seconds
5 X Strict Deficit HSPU
Rest 30 seconds
4 X Strict Deficit HSPU
Rest 15 seconds
3 X Strict Deficit HSPU

*Choose a deficit that allows you to complete the rep scheme above
*Sub deficit HSPU: for regular strict HSPU, tall kneeling double DB Press (AHAP) or HSPU Negatives.
*Repeat from week 1 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 as well as check in with the coach on duty before starting!**

Our most recent graduating onramp at Lakeview. If you see a new face, introduce yourself and show them around! #cfdstrong #cfdfitfam

Friday, September 22nd, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Weekend Schedule Change: Please make note! 
LV: 11am team wod, cancelled. Weightlifting Technique Class is now from 11-12:30pm
LS: 11am Weightlifting Technique Class Cancelled.

End of Summer BBQ and Spike Ball Tournament: Lincoln Square, Saturday, 12-3pm.  Bring your own food, drink and/or grill item to share!  Come celebrate with your fellow coaches and athletes the last few days of Summer!

New Cycle starts this week. Week 1/4. Want to know more about this current cycle focus? 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.
Mobility X 6 minute
Focus: Hip Flexors and Quads!

B.
Pushpress + Split Jerk: (2+2)
-Build to a heavy set for the day, (2+2)
-Take 15 minutes, building in weight each set
-If you find your heavy early and still have time on the clock, reduce weight by 20% for drop sets.

C.
For time: (12 minute Cap)
800 Meter Run
40 X Single Arm Thrusters 55/35lbs
30 X Pullups
20 X Single Arm Split Jerks

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

EMOTM X 12 Minutes
Odd Min: Calorie Row X 15/10
Even Min: GHD Situps X 10-15 reps

*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!**

Wednesday, September 20th, 2017

TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. 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. Want to know more about this current cycle focus? 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 Tuesday, September 19th. (late registration available until 9/21)
Lincoln Square: Starting Monday, September 18th. (late registration available until 9/20)


Friday Teaser: Pushpress + Jerk tech work.

TODAY’S WOD

A.
G.P.P.: 3 Rounds: 1 minute ON/ 30 seconds OFF (13 minutes)
1. 1/2 Kneeling Side toss with Medball X 30 seconds each side

2. Hi-Position KB Windmill X 30 seconds each side

3. Lateral Hurdle Hops over P-Bars X 1 minute

B.
20 minute Amrap
Power Cleans X 7 reps
Kneeling Ball Slams X 7 40/30lbs
Sprint 200 meters
Rest 30 seconds

*Rx Barbell weight: 135/95lbs, use no more than 50% of 1rm
*Whatever weight you choose you should be able to complete each set of 7 in 2 sets or less!

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

Gymnastics Conditioning:
6 X Strict Deficit HSPU
Rest 1 minute
6 X Strict Deficit HSPU
Rest 45 seconds
5 X Strict Deficit HSPU
Rest 30 seconds
4 X Strict Deficit HSPU
Rest 15 seconds
3 X Strict Deficit HSPU
*Choose a deficit that allows you to complete the rep scheme above

*Sub deficit HSPU: for regular strict HSPU, tall kneeling double DB Press (AHAP) or HSPU Negatives.

*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!**

Throwback#