Articles

“The Journey Starts with Foundations”

Thinking about joining a CrossFit or Strength focused gym, feel intimidated and don’t know where to start? Foundations is for you! What is Foundations? Foundations or on-ramp is a group or private course that teaches the foundational movements from Weightlifting to Kettlebells and all skills used in our CrossFit program.   Foundations starts every 2 weeks, meets…

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Boozy Bingo | Thank YOU

We’re incredibly grateful to the Defined community for supporting what we’re developing with our students. By replacing our traditional PE programs with CrossFit, we stand to teach our students many of the life lessons it took most of us until adulthood to learn: people are important; resilience, persistence, and grit are more valuable than we…

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Guest Post – Pedro

Every once and a while we come across an athlete that shares their story in such a way that it would be a shame to keep it to locked up in our email inbox. This is one of those message. Pedro, thank you so much for your kind words. To the rest of the world,…

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The Story Of Defined

In 2008, David watched Noal walk around LA Boxing with a clipboard and stopwatch, training athletes one-on-one during CrossFit-style workouts. David was responsible for franchising the company’s new locations, and Noal was an athlete at the gym. David remembers the conversation being a simple one: Noal mentioned wanting to open his own gym, and David…

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Get What You Came For

Get What You Came For. It’s something I say often. Or position as a question. In theory, it’s simple; however, once unpacked, it urges honesty and evokes insight. When you schedule a function—a meeting, date, lunch appointment, or a doctor visit—you typically have a set of goals, or an outcome, in mind. Training at our…

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Goosebumps

We’ve all experienced “goosebumps.” The subtle response is stimulated by strong emotions, fear, euphoria, inspiring music, nails on a chalkboard and sometimes temperature changes which cause the hair follicles on your skin to contract and stand up. Have you ever stopped to reflect on what exactly initiates those “goosebump” moments and how to deliberately (and…

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Knee Surgery & Reflection 

Knee Surgery & Movement Reflection  On Tuesday, August 7th, I went to Northwestern Hospital for a scheduled left knee arthroscopy to remove a cluster of intra-articular bodies in the anterior recess. Or, as the doc put it: “to clean up my knee”– as if he were taking a Swiffer Wet Jet in there or something.…

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Gym Guide to Success (& Safety)

The other day in class an athlete walked about six inches in front of a lifter right before she was about to attempt a massive clean & jerk. A few minutes later I saw an athlete sitting on some bumper plates during a much-needed rest break. And then a poor little Apple iPhone Watch was…

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Rookie Mind.

I kept thinking about the Kaizen methodology last night. While sitting around the gym watching the facial expressions of our athletes, each coach was dispersing some sort of back squatting tutorial: bracing, breathing, timing, mindset, compensatory acceleration, cueing strategies, hand placements, vision, spotting, tempo, etc. And the ideas from each coach, for each class, could…

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Do you want a pat on the back? Or do you want feedback?

Do you want a pat on the back? Or do you want feedback? Deliberate work in your craft is necessary. Pushing the boundaries of your comfort zone is advantageous. Living humbly and receiving feedback is favorable. With regards to improvement, being told you’re doing a good job is not essential. But it seems like that’s…

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