01.19.18 | CrossFit, Strength & Conditioning, Boot Camp, and Open Gym.

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, a revisit of the Iron Cross, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Skill:
4x250m Row
1:1 work:rest
Aim for consistency across all 4 rounds, SPM under 30

Metcon:
For total reps
3:00 Squat Snatch (60% 1RM)
3:00 Row for cal
2:00 Squat Snatch (70% 1RM)
2:00 Row for cal
1:00 Squat Snatch (80% 1RM)
1:00 Row for cal

Strength & Conditioning
Oly/Strength:

1) Jerk + Push Jerk (from rack)
5 x (2+1) @ 70-75%

2) “She Bear” Complex
7 attempts at heaviest complex of
Power Snatch + OHS + Snatch + OHS + Snatch Balance + OHS

3) Front Squat
5 x 3 @ 80%

4) 3 x AMAP strict pull ups (try to beat previous reps)

Conditioning:

5’ EMOM _X_ PUs
+
3 rds for total reps
2:00 Snatch (increase -rd 1 @60%, rd 2 @70%, and rd. 3 @80%)
1:00 row for cal
1:00 rest

If you did Friday’s Metcon and you’re lifting on Saturday:

5’ EMOM _X_ PUs
+
3 rds for total reps
2:00 row for cal
1:00 HSPU
1:00 rest

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Friday Finale.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

01.18.18 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Training Essentials.


Programming Notes.

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, a revisit of the Iron Cross, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength:
EMOM x 7:00
3 T&G Deadlifts (build to no more than 85%)

Metcon:
For time:
60 Ball Slams
60 Ab Mat Sit ups
60 Shoulder-OH (95/65)
60 Ab Mat Sit ups
60 Ball Slams

Strength & Conditioning
Oly/Strength:

1) Clean & Jerk
4 @ 85%
2) Snatch
3 x 2 @ 85%
3) Back Squat
5 x 3 @ 80%
4) 3 x AMAP strict TTB/HKR/Vups/ETC

Conditioning:

5’ EMOM
X_ TTB *If athlete has reached a rep scheme of 10, add 1 min to EMOM, not reps
+
12’ AMRAP
9 Thrusters (95/65)
35 Double Unders (4:1)

If you did Wednesday’s Metcon and you’re lifting on Thursday:
5’ EMOM
X_ TTB *If athlete has reached a rep scheme of 10, add 1 min to EMOM, not reps
+
Tabata Wallballs
1:00 rest
Tabata Burpees

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. or 4:30 p.m. for Thrillification Thursday.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

Training Essentials
Week 2, Class 6

01.17.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym, and Free Class Challenge.


Programming Notes.

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, a revisit of the Iron Cross, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Skill:
:20s on/ :40s off for 6 rounds
Strict TTB or ATW

:20s on/ :40s off for 6 rounds
Eccentric Push-up into T-Rex Plank Hold for remaining time

Metcon:
“Open 17.5”
10 rounds for time:
9 Thrusters(95/65)
35 Double Unders (4:1)

Strength & Conditioning
Oly/Strength:

1) Clean & Jerk
4 @ 85%
2) Snatch
3 x 2 @ 85%
3) Back Squat
5 x 3 @ 80%
4) 3 x AMAP strict TTB/HKR/Vups/ETC

Conditioning:

5’ EMOM
X_ TTB *If athlete has reached a rep scheme of 10, add 1 min to EMOM, not reps
+
12’ AMRAP
9 Thrusters (95/65)
35 Double Unders (4:1)

If you did Wednesday’s Metcon and you’re lifting on Thursday:
5’ EMOM
X_ TTB *If athlete has reached a rep scheme of 10, add 1 min to EMOM, not reps
+
Tabata Wallballs
1:00 rest
Tabata Burpees

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:30 p.m.

Free Class Challenge
Encourage your friends to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register today.

The January 17 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, or Open Gym athletes.

01.16.18 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Training Essentials.


Programming Notes.

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, a revisit of the Iron Cross, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength:
Bandbell Press 5×6
1:00 Plank (any variety) hold immediately after

Metcon:
4×2:30on/:30 off for total reps
12 KBS (53/35) (Rx+ 70/53)
12 Burpee Box Overs (24/20)

Strength & Conditioning
Week #3 / Block #1 Notes. Volume & percentages, and conditioning, decrease next week. If you’re feeling fatigued this week, you have something to look forward to! Block #2 begins the week of January 29.

Oly | Strength
EMOM x 7
5 – 10 Touch & Go Power Cleans @50% – 60% 1RM

3-Position Snatch x 8 @60-75%

Bench Press 5 x 5 @70%

3 x AMAP Strict Pull Ups (try to beat previous reps)

Conditioning
EMOM x 5
TBD Pull Ups
–> If you’ve reached a rep scheme of 10, add 1 minute to EMOM … not reps.
+
4 Rounds for Time
Row 20 calories
10 SA DB OH Squats

If you did Monday’s MetCon, and you’re lifting on Tuesday:
EMOM x 5 Pull Ups
–> If you’ve reached a rep scheme of 10, add 1 minute to EMOM … not reps.
+
4 x 2:30 on / :30 off for Total Reps
12 KB Swings (53 / 35)
12 Burpee Box Overs (24 / 20)

Boot Camp
Join Coach Karen at 4:30 p.m. for Triumphant Tuesday.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

Training Essentials
Week #2, Class #5

The January 16 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Open Gym athletes.

01.15.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym, and Training Essentials.

Programming Notes.

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, a revisit of the Iron Cross, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength | EMOM x 10
Odd: 10 Goblet Squats (as heavy as possible)
Even: 20 Double Unders (2:1)

MetCon | For Time
800 – 600 – 400 – 200m Row
40 – 30 – 20 – 10 Back Rack Reverse Lunges (95 / 65)

Strength & Conditioning
Week #3 / Block #1 Notes. Volume & percentages, and conditioning, decrease next week. If you’re feeling fatigued this week, you have something to look forward to! Block #2 begins the week of January 29.

Oly | Strength
EMOM x 7
5 – 10 Touch & Go Power Cleans @50% – 60% 1RM

3-Position Snatch x 8 @60-75%

Bench Press 5 x 5 @70%

3 x AMAP Strict Pull Ups (try to beat previous reps)

Conditioning
EMOM x 5
TBD Pull Ups
–> If you’ve reached a rep scheme of 10, add 1 minute to EMOM … not reps.
+
4 Rounds for Time
Row 20 calories
10 SA DB OH Squats

If you did Monday’s MetCon, and you’re lifting on Tuesday:
EMOM x 5 Pull Ups
–> If you’ve reached a rep scheme of 10, add 1 minute to EMOM … not reps.
+
4 x 2:30 on / :30 off for Total Reps
12 KB Swings (53 / 35)
12 Burpee Box Overs (24 / 20)

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.

Youth Athletic Development
The older primary school and middle school athletes join Coach Web for skill development, strength work, and conditioning from 4:30 p.m. – 5:30 p.m.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m.

Training Essentials
Week #2, Class #4

The January 15 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, or Open Gym athletes.

01.14.18 – Wet & Wild WOD


Things are sure to get wet & wild as we move our Sunday Boot Camp to the water.

The workout is open to current EAD | CFAH athletes, and those who would like to learn more about training with our health & fitness community. Athletes must complete an EAD | CFAH Athlete Waiver (available online), and register for class at https://eliteathletic.pike13.com/schedule#/month?dt=2018-01-07&lt=staff

When: 730-845am
Where: Vernon Hills High School 145 Lakeview Parkway, Vernon Hills, IL 60061
Pool is to the right when you walk in the main entrance!
What to Bring: Swim Suit, Goggles, Flip Flops (deck shoes), Towel, Swim Cap (if you have long hair and want to wear one).
Workout:
8 Min Amrap (lanes 1-2)
10 Med Ball Thruster
25 Swim
10 decline push ups
25 swim

2 min rest

8 min amrap (lanes 3-5)
10 banded rows
25 Kick
10 wall pull ups (muscle ups on bulk head)
25 Kick

2 min rest

8 min amrap (lanes 6-8)
10 Kb Swings
25 Swim
10 V-Ups
25 Swim

2 min rest

Tabata tread water in well

12.29.17 | CrossFit, Strength & Conditioning, Open Gym, and Boot Camp.


CrossFit
Strength:
Every :90 X 5
2 Power Cleans + 4 Front Rack Lunges + 2 Push Jerks
Increase load each round

Metcon:
4 rounds for time:
20 Ball Slams
10 GHD Back Extensions
4 DB Squat Snatch (50/35)
1 Rope Climb (8 Rope HKR)

Strength & Conditioning
Max Out Week | Choose up to three lifts per day | Rest at least one day between max days | It is not required to max every lift | Choose what is important to your training goals / something you haven’t done (in awhile)

    • Press
    • Push Press
    • Bench Press
    • Back Squat
    • Front Squat
    • Power Clean
    • Deadlift
    • Max Effort Strict Pull ups
    • Max Effort Strict Chin ups

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Festive Friday.

Open Gym
For existing EAD/CFAH athletes

Free Class Challenge
Encourage your peeps to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register now.

December 29, 2017 CrossFit Whiteboard. Today’s whiteboard does not include activity from Strength & Conditioning, Boot Camp or Open Gym athletes.

12.21.17 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Training Essentials.


Programming Notes.

  • Be sure to register today for the final three specialty workouts of 2017:
    • Saturday, Dec. 23, 12 Days of Christmas
    • Tuesday, Dec. 26, Christmas Gone Bad
    • Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
  • No classes on Monday, Dec. 25 or Monday, Jan 1.
  • “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
Strength:
Thruster 3-3-2-2-1-1
Rest 60-90sec between, working to heavy single

Metcon:
3 rounds for time:
500m row
30 Thrusters (75/55)
15 V-ups

Strength & Conditioning
Back Squat 3 x 3
Press 3 x 3
Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. & 4:30 p.m. for Thursday Thrills.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

12.20.17 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Youth Athletic Development.


Programming Notes.

  • Be sure to register today for the final three specialty workouts of 2017:
    • Saturday, Dec. 23, 12 Days of Christmas
    • Tuesday, Dec. 26, Christmas Gone Bad
    • Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
  • No classes on Monday, Dec. 25 or Monday, Jan 1.
  • “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
Skill/Strength:
EMOM x 10:00
Odd: 10 Banded RDLs (slow and controlled, increase ROM)
Even: 1 Clean and Jerk (build to opening weight for 15.1a)

“Open 15.1”
AMRAP 9:00
15 TTB
10 Deadlifts (115/75)
5 Snatches (115/75)
*Snatch can be full or power

Go Immediately into

“Open 15.1a”
6:00 to establish 1RM Clean and Jerk

Strength & Conditioning
Back Squat 3 x 3
Press 3 x 3
Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria

Youth Athletic Development
The older Primary School and Middle School students join Coach Web at 4:30 p.m. for Strength and Conditioning work.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 20 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, Open Gym, or Training Essentials athletes.

12.18.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym and Training Essentials.

Programming Notes.

  • Be sure to register today for the final three specialty workouts of 2017:
    • Saturday, Dec. 23, 12 Days of Christmas
    • Tuesday, Dec. 26, Christmas Gone Bad
    • Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
  • No classes on Monday, Dec. 25 or Monday, Jan 1.
  • “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
Skill | Wall Walks 5 x 2 w/ 5-10sec hold at top
Deficit or Decline Push Ups 5 x 4 w/ perfect form

MetCon | 5 Rounds for Total Reps
1:00 Ab Mat Sit Ups
1:00 DB/KB Waiters Lunges (50 / 35)
1:00 Wall Ball Shots (20 / 14)
1:00 Rest

Post WOD | Max Double Unders in 3:00

Strength & Conditioning
Front Squat 3 x 5
Bench 3 x 5
GHD Complex 3 x AMAP
Chin Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.

Youth Athletic Development
The older Primary School and Middle School students join Coach Web at 4:30 p.m. for Strength and Conditioning work.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Training Essentials
Week #1, Class #1

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 18 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, Open Gym, or Training Essentials athletes.