Friday, October 26th, 2018


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! 

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, November 11th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

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.


Deload/transition week. New cycle starting on 10/29

A.
Sumo Deadlift
-Sets of 10s
-Take 6 sets, building to a heavy for the day!
-Every 2 minutes

B.
3 Rounds; for Quality
Partner Glute Ham Raise
-Spend 1 minute each, rotate and repeat!

C.
“Sprint-Core-Repeat”

30 Seconds: Bear Crawl
30 Seconds: Bicycle Crunch
30 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Side Plank, Right
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Side Plank, Left
60 Seconds: Rest
30 Seconds: Bicycle Crunch
30 Seconds: Bear Crawl
30 Seconds: Rest
1 lap = 40 feet

Join us this Saturday in your best Costume at our 8th Annual Halloween Party @ Diag from 8-11pm. Registration above!

Monday, July 3rd, 2017


UPDATES & UPCOMING EVENTS

New cycle starts today! Powerlifting focused, Wendler: Sumo DL, Bench and Back Squat! More details to come.

Tuesday, July 4th: Closed at both gyms for the Holiday.  Normal schedule on Wednesday!

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.
Wendler Week 1 Sumo Deadlift: 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! 

B.
3 Rounds; not for time:
Partner Glute Ham Raises X 1 minute each
Standing ABductions X 15 each side

C.
For time: (9 minute cap)
40-30-20-10
Russian KB Swings 70/55lbs
Overhead Plate Crunch 25/15lbs

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

3 Rounds: not for time;
20 X Toes to Bar
15 X Side Plank Twist, each side
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!**

Some of our Lincoln Square members Post Murph on Saturday at our Summer BBQ!

Wednesday, November 30th, 2016

Week 1/4 New cycle starts this week!

“Lift-Mas”: Our In-House Weight Lifting Competition: This Saturday at Lincoln Square from 10-3pm.  Save the date!  Come and support 40 of your fellow CFD Lifters as they compete in the Snatch and Clean and Jerk! Mimosa table, vendors, donuts and more! All friends, family and anyone interested in stopping by and checking out this amazing event are more than welcome!

Lincoln Square: “Mobility” with Coach Noal, 6-6:30pm. Focus: Come in and learn Coach Noal’s 7 favorite mobility/activation exercises for a full body warmup!

Last Onramp Dates of 2016: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner session! (Only a few spots left in both sessions!)

Lakeview: Starting Tuesday, Dec. 6th
Lincoln Square: Starting Monday, Dec. 5th.

A.
Performance:
Wendler Week 1 Deadlift OR Sumo Deadlift, Cycle 3: Take 12 minutes
When working with a Wendler progression you base your percentages from what is called a “working 1RM”. You can find this number by simply 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”.

**If you completed the last Wendler DL we did in our last cycle, add 10lbs to your current 1rm or use your new DL 1rm from our most recent testing week!

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 how many reps you get at this max effort set.

B.
Performance:
3 Rounds: 1 Minute On/ 1 Minute Off
Partner Glute Ham Raises

Competition:
3 Rounds: 1 minute On/ 1 Minute Off
Deathmarch with double kb/db 

C.
Performance/Competition:
15 Minute Amrap
5 X Shoulder to Overhead 115/75lbs (CFD Master’s 40+: 75/55lbs)
10 X Reverse BackRack Lunge 115/75lbs
5 X Clapping Pushups
10 X V-ups or toes to bar

Coach Luis setting up for his squat attempt at our In House Power Lifting Meet

Coach Luis setting up for his squat attempt at our In House Power Lifting Meet

 

 

 

 

Tuesday, May 19th, 2015

Week 4/4

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

Lakeview: “Mobility” with Coach Cara, 7-8pm. Focus on Shoulder Recovery- The best athletes know how to recover fast so they’re ready for the next day. Using a Mobility Ball, Barbell & Foam Roller to treat the shoulders and upper back.  Prep for pain free shoulders, a better bench and a stronger overhead press.

Lakeside Endurance:  Will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. weather permitting. Check in on Facebook for weather related updates. All workouts will be scaled for anyone new to Endurance.

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo: With running and flip flop season upon us take better care of your legs! Calf Smash to release knee pain, foot issues and of course increase ankle range. Perform 2 minutes per side​ with a barbell or kettlebell.

A.
Performance: 3 Rounds;
Glute Hypertrophy: Week 4/4
BB Glute Bridge X 15
Weighted Kneeling Birddog X 10 each side, slow!
-No weight if your new to this, or up to 5lbs in each hand
Partner Glute Ham Raise X 8-12 reps each

Competition: 3 Rounds;
Glute Hypertrophy: Week 3/4
BB Glute Bridge X 15 (Using 30%+ of 1rm Deadlift)
-Add 5-20lbs to your 30% if you have been on this for the past 3 weeks.
Weighted Kneeling Birddog X 10 each side, slow!
-No weight if your new to this, or up to 5lbs in each hand
Good Morning X 8-10 reps (Using same weight from Glute Bridge)

B.
Performance:
Every 90 on the 90 X 8 Rounds
Hang Power Clean X 3
-Find heavy 3 in 8 sets, building every round.

Competition:
Every 90 on the 90 X 8 Rounds
Hi-Hang Snatch + Hang Snatch + Snatch: (with pace)
-Hang Snatch: Take 3 seconds to lower to the knee from the hip + 1 second isometric hold at the knee
-Snatch: Take 3 second to lower to the knee from the hip + 2 seconds to lower from the knee to the ground
-Building in weight each round with priority given to positions and speed getting under the bar!

C.
Performance:
10 Minute Amrap
Row for Calories X 15
American KB Swings 55/35lbs X 15
Box Jumps 20″ X 15

Competition:
For time;
1,000 Meter Row
Power Cleans 75/55lbs X 50 (CFD Master’s 40+: 65/45lbs)
Chest to Bar Pullups X 30
*10 minute cap

Congrats to our Strong, Meaty Team for taking 4th place a the Galt Games this past weekend!  Hoozah!

Congrats to our Strong, Meaty Team for taking 4th place a the Galt Games this past weekend! Hoozah!

 

Tuesday, September 2nd, 2014

Endurance will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. weather permitting. Check Facebook for weather related updates. All workouts will be scaled for anyone new to endurance.

Lincoln Square: “Life Lifting” with Coach Kevin, 8-9pm.  All members welcome!

Lakeview: “Mobility” with Coach Cara, 7-8pm. ITS ALL IN THE HIPS! Compromised ability to extend & rotate the hip effectively is a common cause of injury in athletes.  Learn how to: Activate the right muscles and Stretch the over tight muscles!

A. G.P.P.: 3 Rounds, not for time
Pushups, X (Your personal average from Baseline test from last week)
Pistols, alternating X 10-15
Handstand Hold, X 45-60 seconds

B. BackSquat: Take 5 Sets building up to 75%+ of 1RM
then…
4 Rounds
BackSquat: 75%+x5
Partner Glute Ham Raises X 8-10 each
Rest as needed between sets
*Week 2/5. Add 10lbs to your 75% from last week if you completed this successfully.

C. 12 Minute Running Clock
1 minute: Single Arm KB thrusters 55/35lbs, max reps
1 minute: Row for calories
2 minutes: Single Arm KB thrusters 55/35lbs, max reps
2 minutes: Row for calories
3 minutes: Single Arm KB thrusters 55/35lbs, max reps
3 minutes: Row for calories
*Recording total thrusters and calories into 1 total number.

 

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