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

It’s time to start training for upcoming indoor rowing competitions. Watch for info coming soon.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle begins this week. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • 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, the Single Leg Hip Lift. 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.
  • Coming soon … the January – February – March EAD | CFAH Special Events Calendar. Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Skill | EMOM x 12
Odd: 8 Unbroken Thrusters
(pick a challenging weight that supports full range of motion and solid movement mechanics)
Even: 8 Bar Hop Burpees

MetCon | “Open 17.2” | AMRAP x 12
Two rounds of:
50′ Weighted Walking Lunge
16 TTB
8 Power Cleans
+
Two rounds of:
50′ Weighted Walking Lunge
16 Bar Muscle Ups
8 Power Cleans

RX Men: 50# DBs
RX Women: 35# DBs
Scaled Men & Women: Pick a challenging weight that supports full range of motion and solid movement mechanics.

Strength & Conditioning | NEW CYCLE STARTS THIS WEEK!
Oly | Strength
Waterfall Power Snatch | 2 x 7’ EMOM (BTB) | NO MISSING!
0 – 1’ and 7 – 8’: 2-3 @ 40%
2 – 4’ and 9 – 11’: 2-3 @ 50%
5 – 6’ and 12 – 13’: 2-3 @ 60%

Clean | 6 x (1+1) Hang Clean + Clean @ 65%

Press | 5 x 5 @ 65%

Pull Up / Pull Up Progressions | 3 x AMAP strict PU (>30 weighted)

Conditioning
5’ EMOM | TBD Pull Ups / Pull Up Progression
AMRAP
100 Double Under Buy In, Then …
12 – 9 – 6
Push Press
KB Swings
Atomic Sit Ups

Individualized Accessory +Skill Development Work
Consult with an EAD | CFAH Performance Coach and Pick a Skill to Work EVERY Strength & Conditioning Class, 2 – 3 Days / Week for at Least 4 Weeks

Boot Camp
Join Coach Sammy Jo 9:30 a.m. or Coach Jim at 4:30 p.m. for Hump Day Hysteria.

Youth Athletic Development
The older primary school students and middle school students join Coach Web at 4:30 p.m. for skill development, strength training, and conditioning.

Free Class Challenge
We hope to see your friends and / or loved ones in class at 6:45 p.m. tonight, or Saturda at 9 a.m.

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

The January 3 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Youth Athletic Development or Free Class Challenge athletes.

01.02.18 | CrossFit, Strength & Conditionining, Boot Camp, Training Essentials, and Open Gym.

These are the folks who put their training to the test at the recent EAD | CFAH In House Powerlifting Meet …and the PRs were plentiful. Will you join them? The new Strength & Conditioning Cycle starts this week.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle begins today. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • 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, the Single Leg Hip Lift. 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.
  • Coming soon … the January – February – March EAD | CFAH Special Events Calendar. Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Skill | Strength
In 5 Minutes Complete
100 Double Unders + Plank Hold in Remaining Time
Rest 2 Minutes
In 5 Minutes Complete
50 Atomic Sit Ups + Max Double Unders in Remaining Time
Rest 2 Minutes

MetCon | For Time
30 – 20 – 10
Push Press (75 / 55)
15 – 10 – 5
KB Swings (70 / 53)
3 – 2 – 1
Rope Climbs

Strength & Conditioning | NEW CYCLE STARTS THIS WEEK!
Oly | Strength
Waterfall Power Snatch | 2 x 7’ EMOM (BTB) | NO MISSING!
0 – 1’ and 7 – 8’: 2-3 @ 40%
2 – 4’ and 9 – 11’: 2-3 @ 50%
5 – 6’ and 12 – 13’: 2-3 @ 60%

Clean | 6 x (1+1) Hang Clean + Clean @ 65%

Press | 5 x 5 @ 65%

Pull Up / Pull Up Progressions | 3 x AMAP strict PU (>30 weighted)

Conditioning
5’ EMOM | TBD Pull Ups / Pull Up Progression
AMRAP
100 Double Under Buy In, Then …
12 – 9 – 6
Push Press
KB Swings
Atomic Sit Ups

Individualized Accessory +Skill Development Work
Consult with an EAD | CFAH Performance Coach and Pick a Skill to Work EVERY Strength & Conditioning Class, 2 – 3 Days / Week for at Least 4 Weeks

Boot Camp
Join Coach Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for the first Boot Camp of 2018!

Training Essentials
Week #1, Class #2

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.

The January 2 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Training Essentials athletes.

Winter 1 2018 Strength & Conditioning Cycle Starts This Week.

No better way to start 2018 than with a barbell in hand.

The first Strength & Conditioning Cycle of 2018 kicks off Tuesday, Jan. 2, and there is no better way to start the new year.

Olympic Lift Technique. Custom Strength Work. CrossFit Open Prep.

The dual aim of the Winter 1 Cycle is to help athletes of all levels improve  Olympic Lift technique and help them prepare for the CrossFit Open. In addition, EAD | CFAH Performance Coaches will work with each athlete to supplement the scheduled lift with accessory movements specific to their development needs.

Programming will feature a three-day lift schedule, with Open Gym always available for athletes who miss a workout.

  • Monday / Tuesday. Lighter weights; emphasis on speed, technique, and conditioning. Think loads of < 70% 1RM.
  • Wednesday / Thursday. Heavier weights; loads will build & volume will decrease. Think loads of >80% 1RM.
  • Friday / Saturday. Medium weights; always expect at least one barbell complex.

If you’re crunched for time, the Olympic Lifts take priority. Athletes are encouraged to supplement the Winter 1 Strength & Conditioning Cycle with one or two CrossFit, Boot Camp or Rowing workouts per week. Ideally, athletes will complete Strength & Conditioning classes on Monday – Wednesday – Friday, and CrossFit, Boot Camp, or Rowing Boot Camp classes on some combination of Tuesday – Thursday – Saturday.

A Focus On Individualized Skill + Accessory Work.


Whether you plan to accept the challenge of the CrossFit Open or not, be ready to see plenty of Pull Ups and TTB work — two movements featured in the CrossFit Open every year — in this Strength & Conditioning Cycle. Spend time talking with EAD | CFAH Performance Coaches on the most productive progression for you.

In addition, the EAD | CFAH Performance Coaches will help you isolate and include accessory work most beneficial to achieving your performance goals. And, if you’re newer to the Strength & Conditioning class, a performance coach will help you get started.

Set Your January – February – March Performance Goals.

Take time to set your first quarter goals. Coach Karen will meet with you in person or by phone. Don’t miss this opportunity for Results. Not Resolutions.

12.30.17 | CrossFit, Open Gym and Youth Athletic Development.

Programming Notes.
>  The first Strength & Conditioning Cycle of 2018 starts next week!
>  The first Training Essentials sessions of 2018 start Monday, Jan. 8.
>  Looking for a great post-workout stretch? Add the Downward Facing Dog with Lunge to Reach. Check out the how-to in this week’s Performance Enhancement Technique. >  Commit to Results. Not Resolutions. in 2018. Read More.
>  Are you a runner, or do have friends who run? Check out EAD | CFAH Athlete Wendy R & Coach Jim in this post about about strength training for runners by Mamalifts blogger Andrea Signor.
>  Encourage your friends & family members to sign up for the EAD | CFAH New Athlete Starter Package, available now through January 5.

CrossFit
Countdown to 2018 | 10-9-8-7-6-5-4-3-2-1 Reps | For Time
Double Unders (4:1)
Burpees
Wall Ball Shots (20 / 14)
Atomic Sit Ups
DB Push Press(45 / 25)
Toes to Bar
Ring Rows
KB Swings (53 / 35)
Jumping Pull Ups
Box Jumps / Step Ups (24 / 20)

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

Open Gym
Make up a missed workout or work your own programming 7 a.m. – 10:45 a.m.

Youth Athletic Development
Younger primary school students join Coach Web 10:15 a.m. – 11:15 a.m. for skill development, strength and conditioning work.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
No Free Class Challenge today, but encourage the peeps in your life to check us out next week! Register now. The first Training Essentials session of 2018 starts the week of January 8.

December 30 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Strength & Conditioning or Open Gym.

It’s About Results. Not Resolutions.

Do More than Resolve. Make 2018 the Year You Achieve.

People who make New Year’s Resolutions are 10 times more likely to achieve their goals than people who don’t [1]. Yet 75 percent of resolution setters abandon their goals within just seven days [2]. Make 2018 the year you squat squarely with the 25 percent of people who keep their resolutions to Day 8 and beyond. Join the Elite Athletic Development | CrossFit Arlington Heights Community as we commit to Results. Not Resolutions.

Schedule your free goal-setting consultation with Coach Karen today.

New EAD | CFAH Athletes Eligible for Special 2018 Kick-Start Training Package.

Get Started. Complete Your 3-2-1 Goal! Planning Templates Today.

We’re confident you’ll achieve sustainable change—within the confines of EAD | CFAH, and throughout your life—if you commit to Results. Not Resolutions. Start the EAD | CFAH Results. Not Resolutions. program by completing the 3-2-1 Goal! Planning Templates. The first template will help isolate training goals, 3-2-1 Goals! Worksheet, and the second, 3-2-1 Goal! Training Schedule, will help build a realistic training calendar.

Results. Not Resolutions. Areas of Focus.

We based the EAD | CFAH Results. Not Resolutions. program on our more than 150,000 athlete training hours with students, adults and seniors, plus the latest training protocols from collegiate and professional sports research. The program areas of focus are:

  1. Goal Setting. Research shows that people who set aggressive—yet realistic—goals, accomplish more than those who set more modest goals. Be sure to set up time with Coach Karen if you’d like suggestions on how to set goals, or if you have questions on how to build your 12-week training program.
  2. Strength Training. Strength training is unique in its ability to increase power, force and speed; build muscle mass; drive metabolic efficiency; and improve body composition. Shake up your training schedule and commit to the upcoming Strength & Conditioning Cycle. You’ll be glad you did.
  3. Skill Development & Mobility + Recovery Work. The EAD | CFAH Training Imperative is Work + Recovery = Results; cheat either side of the equation and your results will suffer. Period. Not sure where to begin? See an EAD | CFAH Performance Coach for suggestions. And, check in with our resident physical therapist, Chris Arce, for your free movement screen.
  4. Technique & Movement Quality. Strive for exceptional movement quality, form and technique, and full-range-of-motion, from the minute you start the Dynamic Warm Up to your very last rep in the WOD to Cool Down. No shortcuts. No cheats.
  5. Performance Fueling. Most people in this country are overfed, yet under-nourished. Don’t be one of them. Schedule an individual nutrition assessment with Coach Karen, a certified sports nutrition specialist. She’ll work with you to reinforce what you’re doing right, and encourage the changes consistent with your training goals.

Embrace Your Resources.

Making change—any change—requires organization and perseverance, and demands grace. Take full advantage of the resources available to you throughout the EAD | CFAH Community. Regularly check in with Performance Coaches. Connect with fellow athletes. Acknowledge progress. Celebrate success. Seek out support to help you recover from potential setbacks. And most importantly, commit that 2018 will be the year to achieve your best.

 

[1] Journal of Clinical Psychology
[2] University of Scranton

Achieve Your Fitness Goals at EAD | CFAH. New Athlete Starter Package Now Available.

EAD | CFAH Nationally-Certified Performance Coaches Will Build the Program to Help You Reach Your 2018 Training Goals.

Established in 2008, EAD’s CrossFit Affiliate, CrossFit Arlington Heights, is one of the top six longest running CrossFit Affiliates in Illinois… and still operated by the original owners.

“Every day” and competitive athletes have a new reason to set and achieve their training goals with the Elite Athletic Development | CrossFit Arlington Heights Health & Fitness Community: they’ll receive  a special training “kick start” package.

Save Big On A Full-Service Health & Fitness Package.

Athletes new to EAD | CFAH will save $300 on the New Athlete Class Package … that’s less than $8 / class hour to train with the highest credentialed, most experienced performance coaches in the area.

The New Athlete Class Package includes:

Read what athletes have to say about training at EAD | CFAH here.

EAD | CFAH Training Essentials is a two-week / six-class session featuring instruction, skill development & practice, training sessions, and more. Training Essentials is offered Monday-Tuesday-Thursday at 5:30 a.m. – 6:30 a.m. OR Monday-Tuesday-Thursday at 6:30 p.m. – 7:30 p.m. The next Training Essentials session starts the week of January 8. Athletes who claim the New Athlete Starter Package are encouraged to register for one of the following Training Essentials sessions:  January 8, January 22, February 5 or February 19. Once athletes complete Training Essentials, they are eligible to join in any of the more than 60 classes offered each week at EAD | CFAH.

Check out our Results. Not Resolutions. Program.

Encourage your friends & family members to claim the New Athlete Class Package today! Questions? Email karen@eadperformancecenter.com

Community. Experience. Results.

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


Programming Notes.
> The first Strength & Conditioning Cycle of 2018 starts the week of January 1.
> Be sure to register today for the final specialty workout of 2017 — > the Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
> Looking for a great post-workout stretch? Add the Downward Facing Dog with Lunge to Reach. Check out the how-to in this week’s Performance Enhancement Technique.

CrossFit
Strength:
EMOM x 10:00
3 Power Snatches (touch and go)
~ 70-75%

Metcon:
EMOM x 21:00:
1: 14 Plank Step ups
2: 14 OH Plate Lunges (45/25)
3: AMAP Plate Hop Burpees
Score = total Burpees

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 Sammy Jo at 9:30 a.m. or 4:30 p.m. for Triumphant Thursday.

Open Gym
Make up a missed workout or work your own programming 9:30 a.m. – 10:30 a.m.. Noon – 1 p.m., or 4:30 p.m. – 7:45 p.m.

Training Essentials
Week #2, Class #6

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. The first Training Essentials session of 2018 starts the week of January 8.

December 28 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Training Essentials athletes.

 

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

Programming Notes.
> The first Strength & Conditioning Cycle of 2018 starts the week of January 1.
> Be sure to register today for the final specialty workout of 2017 — > the Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
> Looking for a great post-workout stretch? Add the Downward Facing Dog with Lunge to Reach. Check out the how-to in this week’s Performance Enhancement Technique.

CrossFit
“Open 13.2”
AMRAP 10:00
5 Shoulder to OH (115/75)
10 Deadlifts (115/75)
15 Box Jumps/Steps (24/20)

Rest* 7:00
*accumulate 30 Pistols (or progression of)

“Open 12.5”
AMRAP 7:00
3-6-9-12…
Thruster (100/65)
CTB Pull ups

Rest 2:00

AMRAP 4:00
10 HR Push ups
35 Double Unders (4:1)

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 Jim at 4:30 p.m. for Hump Day Hysteria.

Open Gym
Make up a missed workout or work your own programming 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. The first Training Essentials session of 2018 starts the week of January 8.

December 27 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, Youth Athletic Development, or Training Essentials athletes.

 

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

Bet you can’t come up with one PG (or even PG-13) quote from this movie.

Programming Notes.
> The first Strength & Conditioning Cycle of 2018 starts the week of January 1.
> Be sure to register today for the final two specialty workouts of 2017:
– Tuesday, Dec. 26, Christmas Gone Bad
– Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
> Looking for a great post-workout stretch? Add the  Downward Facing Dog with Lunge to Reach. Check out the how-to in this week’s Performance Enhancement Technique.

CrossFit
“Christmas Gone Bad” | Three Rounds for Total Reps | 1 minute at each station | 1 minute rest between rounds

Wall Ball Shots (20 / 16)
KB Swings (53 / 35)
Box Jumps (20)
Push Press (75 / 55)
Row (kcal)

Post-Workout Strength & Skill Work
Deadlift 16x body weight in as many or few sets as possible. For example: Body weight is 150  x  16 = 2400 lbs. Complete 16 singles of 150# or 4-4-4 of 200# or 6-6-6-6 of 100# and so on. Be sure to rest between each set based on perceived exertion.
+
Accumulate 2 minutes each Hollow Hold + Superman Hold

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 Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for a modified version of  today’s “Christmas Gone Bad.”

Open Gym
Make up a missed workout or work your own programming 11:30 a.m. – 12:30 p.m. or 4:30 p.m. – 7:30 p.m.

Training Essentials
Week #2, Class #4
The first Training Essentials session of 2018 starts the week of January 8.

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

 

From Our Family To Yours …

Wishing you & yours a festive and fitness-filled celebration this holiday season. Happy Holidays. Chag Urim Sameach. Merry Christmas. Happy Boxing Day. Happy Yule. Kul ‘am wa enta bi-khair. Happy Kwanzaa. Feliz Día de Los Reyes. Akemashite Omedeto Gozaimasu. Viva la Virgen de Guadalupe.Schönes Nikolausfest! lo, Saturnalia. Peaceful Solstice. Merry Christmas.