Monday, August 27th, 2018


Announcements & Upcoming Events

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, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, September 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


Week’s Preview: Week 2/4
Tuesday: HS Skill Practice + Team WOD
Wednesday: Backsquat with pace
Friday: Front Squat + Jerk combo or OHS + Sn. Balance combo

A.
3 Position Clean or Snatch: Athlete’s Choice!

-(1+1+1) touch and go
-Hi-hang + Hang + Ground
-Take 8 minutes and 5 sets building to a moderately heavy working weight
-Scale to Power position if needed.

B.
E.M.O.T.M. X 8 Minutes
Rounds 1-4:
3 Position @ working weight
-(1+1+1), touch and go!
Round 5: Rest
Round 6-8:
-Add weight
-3 Position @ working weight “+”

C.
3 Rounds for time: (14 minute cap)

40 X Air Squats
20 X Pullups or Ring Rows
10 X Single Arm Hang Power Clean and Press 55/35lbs
(1+1 X 5 each side)

Wednesday, April 18th, 2018 Testing Week!

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara., 6-6:30pm. (CANCELLED THIS WEEK.) April Focus:Focusing on Shoulders, Biceps, Wrist & Elbows. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance in the gym and keep you pain free outside of the gym! Better dips, Better pulls and pain free shoulder, wrists, forearms and elbows.


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, April 21st 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 or hold your spot in our next Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


First “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

Week’s Preview
Friday: DL/SDL 1rm test + “Jackie”

A.
G.P.P.: 3 Rounds: 1 minute On/ 15 second transition
Seated Scapular Wall Slides
Turkish Getups X 1 each side
-move slow enough to make each rep 30 seconds long, 15 seconds up, 15 seconds down!

B.
Bench Press
-Take 18 minutes building to a heavy 5, 3 or 1 rep max!
-Suggested rep scheme: 10-7-5-5-3-3-2-2-1-1-1-1
*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility:
-Floor Press: Using the same intervals and rep scheme as the bench press

Optional Sub Station: Ring Rows with pace: Perform a sub max set of ring rows with pace
Pace: (1.1.2.1) 1 second pull, 1 second at the top, 2 seconds controlled down, 1 second at the bottom
*choose a body angle that is challenging but also allows you to maintain pace and position!

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders or Single Unders
Abmat Situps

OR (if you are proficient with your doubles and can go unbroken for most of your sets, try the Fat version below)

For time:
“Fat Annie”
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situps
*10 minute time cap

 

Tuesday, May 23rd, 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. Focus: Saving the desk athlete! We will look at some stretches that can be done AT your desk as well as how to recover once you get to the gym!

*Watch this cool video for some fuel: DeskBound

*And This for some ideas on how to apply to your office: Undo Sitting


UPDATES & UPCOMING EVENTS

We are on a deload/transition week.  Next cycle begins on Tuesday, May 30th.

Memorial Day: Monday, May 29th Closed at both gyms.

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, June 1st
Lincoln Square:
 Starting Wednesday, May 31st


TODAY’S WOD

A.
6 Rounds: Every 3 1/2 Minutes
Bench Press: Heavy 6
-Underhand Grip
-Building in weight each round
Ring Rows with pause X 8-12 reps, unbroken
-choose an angle and rep scheme you can maintain for 6 rounds
-pause for 1 second at the top of each rep with bottom of rings touching ribs
KB Front Rack + KB Overhead Carry X 1 minute
-switch hand positions halfway through

**How to master the Reverse Grip Bench Press**

B.
For time: 3 Rounds; (10 minute Cap)
Row 250 meters
Single Arm Snatch, alternating 55/35lbs X 15 reps
Pushups X 21

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

5 Rounds: NFT
Seated DB Press X 10 reps
Ring Dips X 10 reps
Rest as needed after each round

**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!**

16836438_1423886064328652_1349485652880596520_o

Friday, May 12th, 2017


UPCOMING SPECIALTY CLASSES

**NEW CLASS** Olympic Weight Lifting Technique Class  with Coach Jenny, This Saturday @ Lincoln Square from 11am-Noon. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!


UPDATES & UPCOMING EVENTS

Cycle: Week 3/4 PROGRAMMING DETAILS FOR THIS CYCLE!

“WORKING OUT IV”: Registration Sold out. Looking for volunteers, please contact us if interested in helping out at Chicago’s original LGBTQA CrossFit Competition and Benefit.  All proceeds going to Lambda Legal! Laura@crossfitdefined.com

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, June 1st
Lincoln Square: Starting Wednesday, May 31st


TODAY’S WOD

A.
Pushpress + Split Jerk: (2+1)
-Take 10 minutes, building to 80% of 1rm Pushpress

B.
3 Rounds: 30 seconds ON/ 30 seconds OFF
Split Jerks @ 80% of Pushpress X max reps
Rest
Ring Rows X max reps
-Incline to ground level, choose your intensity!
Rest
Flexed Arm Hang X max effort
Rest

C.
For time: (15 minute cap)
4 Round Nancy;
Run 400 meters
OHS X 15 reps
Competition RX: 95/65lbs
-Scale down to Front Squat or Back Squat
*OHS: Weight should not exceed 45% of Snatch
*FS: Weight should not exceed 30% of Front squat
*BS: Weight should not exceed 25% of Back Squat

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

5 Rounds: not for time
10 X GHD Situp
10 X Good Morning

Rest as needed after each set
*Replace GHD Situp with any challenging core movement and Add weight to good morning if needed
**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!**

 

We are so proud to support CFD athlete Nicole, as she competes in the 2017 USAW National Championship! •Friday at 10am (red platform) in the 53kg B session!  #cfdstrong #cfdproud #usaw #weightlifting #chicagoweightlifting www.teamusa.org/usa-weightlifting/live PC: Hassan Sd

We are so proud to support CFD athlete Nicole, as she competes in the 2017 USAW National Championship today!
•Friday at 10am (red platform) in the 53kg B session!
#cfdstrong #cfdproud #usaw #weightlifting #chicagoweightlifting
www.teamusa.org/usa-weightlifting/live

Tuesday, April 25th, 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. Focus: Head to Toe Recovery. Come learn the “Mobility Classics” on how to recover smarter and faster. Don’t miss the chance to spend a solid amount of time opening up and working through stubborn tightness.


UPDATES & UPCOMING EVENTS

COMMITTED CLUB WINNER: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle.  At the end of every quarter we will pull 1 winner!  Bobby D. won a free month at CFD!  Congrats buddy!

New Cycle starts this week! Week 1/4!

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


TODAY’S WOD

A.
Pushpress: Sets of 3s
-Take 8 minutes, building to 70% of 1rm Pushpress

B.
4 Rounds: 30 seconds ON/ 30 seconds OFF
Pushpress @ 70% X max reps
Rest
Ring Rows X max reps
-Incline to ground level, choose your intensity!
Rest
Flexed Arm Hang X max time
Rest

*Recording total number of Pushpress reps completed over 4 rounds!

C.
For time: (15 minute cap)
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Hang Power Snatch X 15 reps 95/65lbs
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Thrusters X 15 reps 
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Sumo Deadlift High pull X 15 reps

*Barbell weight should not exceed 45% of Snatch or Pushpress, or 50% of strict press!

D.
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

**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!**

 

Bobby D.  Winner of our first Committed Club Raffle!  Congrats Bobby!  Enjoy a free month on us!  #fitfam

Bobby D. Winner of our first Committed Club Raffle! Congrats Bobby! Enjoy a free month on us! #fitfam #committedclub #cfdstrong

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

 

Tuesday, September 27th, 2016

Week 3/4

“Thanks Lifting” : Our 3rd Annual In House Powerlifting Meet on Nov. 19th.  Sign up and details here.  (2 spots left as of 9/27)

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

Lakeview: “Mobility” with Coach Cara, 6-6:30pm. 30min Mobility 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: Shoulder, Wrist & Elbow. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance at the gym and keep you pain free outside of the gym!

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, October 13th
Lincoln Square: Monday, October 10th

A. 
Performance/Competition:
G.P.P.: 3 rounds, not for time
Single Leg RDL with Barbell X 10 each side
(move slow, stay balanced for all reps)
Hanging L Hold X max or Flexed Arm Hang X max
(accumulate at least 30 seconds, option to partition into smaller sets)
Wall Climbs X 3-5 reps or HSPU negatives X 5 reps with 5 second descents
(add a deficit to the HSPU negatives to make 5 reps challenging)

B1.
Performance/Competition:
Take 10 minutes: Build up to a heavy Pushpress triple

B2.
E.O.M.O.T.M: 6 Rounds at each (12 minutes total)
30 seconds ON/ 30 seconds OFF
ODD Minutes: Pushpress 135/95lbs (CFD Master’s 40+: 95/65lbs)
(choose a barbell weight that you can hold onto for the full 30 seconds each round)
EVEN Minutes: Kipping Pullups, Strict Pullups, Ring Rows, Muscle UPS
(choose a movement that you want to work on and can repeat each round)

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

*Last time you saw this WOD was on August 15th, 2016!

dsc_0158