10.27.14 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, and Training Essentials.

Coach Jim en route to his 10th place age group finish at the Obstacle Course Racing World Championships. More than 50 percent of competitors did not finish the course.

Coach Jim en route to his 10th place age group finish at the Obstacle Course Racing World Championships. More than 50 percent of competitors did not finish the course.

Programming Notes. Congrats to Coach Kate on her 2nd place finish at the 2014 Mid-American Weightlifting Championships. Click here to watch Coach Kate en route to her 150kg total. | Watch for information later this week for how to order the new EAD | CFAH wearables. | Save the Date! Friday, Nov. 21 … you won’t want to miss this! Details to come. | Check out the latest EAD | CFAH athlete success story. Read how strength training and metabolic conditioning helped Wendy R land a massive PR at the 2014 Chicago Marathon. Have a success story you’d like to share? See Coach Karen. | Thanks to Tim F, Neil H & Tracy K for referring friends to our health & fitness community. Be sure to check your account for a special appreciation gift. | Free Class Challenge Tuesday at 6:30 p.m. & Saturday at 9 a.m. Encourage your friends to join us!

CrossFit
Strength | EMOM x 8:00
2 Cleans + 1 Jerk @ 70%

Metcon | 8 Rounds for Time
8 KBS (53/35)
4 Burpees
8 Goblet Squats (53/35)

Strength & Conditioning
De-load Week. The next Strength Cycle begins the week of November 3.

Deadlift 5-5-5-5+
Press 5-5-5-5+
GHD Sit ups 3×10

3 Rounds for Time:
20 Sledge Hammer Strikes (10 RH, 10 LH)
10 Pull Ups
10 Goblet Squats

Boot Camp
Join Coach Jason and get your week started right.

CrossFit Women
Strength | Deadlift 6-6-6-6+
Work up to a heavy six, ensuring flawless form & technique, and driving the fastest hips possible along the way. If you exceed 10 reps on the final set, be sure to add weight the next time you Deadlift.

Skill | Pull Up Descents 5 x 7 x 3-5 seconds / descent
Start with chin over par, arms flexed at elbow. Lower from this position as slowly as possible until arms are fully extended. If you can’t hold your chin over the bar, start on a box high enough to achieve proper position. If you can’t control your descent, place one foot in a band until you can. If this stage is easy for you, be sure to let Coach Kristen know and watch for progressions starting next week.

MetCon | EMOTM Series
A) 5 Minutes
6 KB Swings (30#)
6 Broad Jumps
Rest 2′
B) 5 Minutes
12 Wall Balls (16#)
Rest 2′
C) 5 Minutes
5 Burpees
10 Squats

Training Essentials
Week #2, Class #4

Posted in Arlington Heights WOD.