PRs Aplenty at the Winter 2017 EAD | CFAH Powerlifting Meet.

Congrats to All Competitors | Watch for Info on the Spring 2018 Powerlifting Meet

The months of dedicated training, steadfast commitment, and perfected technique paid off for the 25 athletes who competed at the Winter 2017 EAD | CFAH Powerlifting Meet.  Athletes rang the PR Bell throughout the morning amid cheers from fellow EAD | CFAH Athletes, and family & friends. All competitors earned bragging rights, with the top three men and women who posted the heaviest combined loads across the Back Squat, Bench Press, and Deadlift taking home a trophy. The December 9 competition culminates the Fall 2017 Strength & Conditioning Cycle programmed by Coach Kate.

Congrats to the podium finishers (from left): Christine B, Sara M, Sammy Jo, Nick J, Mike E, and David K. Check out more photos from Saturday’s event on the EAD | CFAH Facebook Page.

Saturday’s event ran similar to an “official” Powerlifting meet, but in a much friendlier and far more familiar environment. Check out the Deadlift portion of the event on the EAD | CFAH YouTube Channel. Athletes competed in divisions based on gender and weight class athletes. Athletes in the 40-plus division received a handicap in increments of five years (40-44, 45-49, and so on). Job well done by Saturday’s competitors: Adam, Alex J, Ann Marie N, Beth R, Casey J, Christine B, David K, Eitan, John S, Jonathon B, Julian, Julie M, Lauren K, Lucy, Mike E, Michelle G, Mike Mu, Nic G, Nick J, Nina, Bob Da, Sammy Jo, Sara M, Tom H and Todd N. Thanks to Coach Kate for running the meet, and Coaches Web, Jeff, Jim and Jason for serving as judges. A special shout out to Hannah A for taking pictures.

What’s Next

The Strength & Conditioning Cycle for December will be similar to the recent cycle, with the new cycle programmed by Coack Kate launching January 2. The Winter months are the perfect time to focus on Strength & Conditioning. The programming is always featured as part of the daily workout posting. Not sure if the Strength & Conditioning class is for you? Check in with an EAD | CFAH Performance Coach.

 

 

12.09.17 | Powerlifting Meet, CrossFit, Rowing Boot Camp, Boot Camp, Open Gym.

Programming Notes.

  • The EAD | CFAH Powerlifting Meet is today, so there will be an abbreviated class schedule
  • Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).

7 a.m. Classes
Rowing Boot Camp
Boot Camp
CrossFit
Strength | 7 x :30 Work / :30 Recovery for Max Reps
Strict Pull Ups

MetCon | “Open 16.5” | 21-18-15-12-9-6-3
Thrusters (95 / 65)
Burpees

Powerlifting Meet
8 a.m., Warm Up
8:30 a.m., Competitor Briefing
8:45 a.m., Competition

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

December 9, 2017 CrossFit Whiteboard.

12.08.17 | CrossFit, Strength & Conditioning, and Boot Camp.

Programming Notes.

  • The EAD | CFAH Powerlifting Meet is Saturday, Dec. 9. The competition is open to all EAD | CFAH Athletes. Check out the Blog Post for more info. Register today.
  • There will be an abbreviated class schedule Saturday, Dec. 9 due to the Powerlifting Meet. Be sure to plan accordingly.
  • Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).

CrossFit
Strength | Establish 1RM Hang Power Snatch | 7 minute cap

MetCon | 6 minute AMRAP
5 Hang Power Snatch (50%)
10 AbMat Sit Ups

Rest 2 minutes

6 minute AMRAP
5 Power Snatch (same weight as above)
10 V-Ups

Strength & Conditioning
Rest for In-House Meet OR, if you’re not competing, complete a Powerlifting Total

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. to close out your week.

December 8 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

 

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

Programming Notes.

  • The EAD | CFAH Powerlifting Meet is Saturday, Dec. 9. The competition is open to all EAD | CFAH Athletes. Check out the Blog Post for more info. Register today.
  • There will be an abbreviated class schedule Saturday, Dec. 9 due to the Powerlifting Meet. Be sure to plan accordingly.
  • Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).

CrossFit
Strength | 3 x 20 Unbroken KB Swings | Pick a challenging weight that supports good solid movement technique | Rest 30 seconds to one minute between sets

3 x 10 GHD Back, Hip or Back-Hip Extension | Rest 30 seconds to one minute between sets

MetCon | 21-15-9
Push Jerk (95 / 65)
Row for Calories
OH Lunge Steps (95 / 65)

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. or 4:30 p.m. for Triumphant Thursday.

Training Essentials
Week #1, Class #3

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

December 7, 2017 Whiteboard.

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

Programming Notes.

  • The EAD | CFAH Powerlifting Meet is Saturday, Dec. 9. The competition is open to all EAD | CFAH Athletes. Check out the Blog Post for more info. Register today.
  • There will be an abbreviated class schedule Saturday, Dec. 9 due to the Powerlifting Meet. Be sure to plan accordingly.
  • Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).

CrossFit
Strength | Four Sets Each of Rotating Tabata Intervals
Hollow Hold + Superman Hold + Plank Hold

MetCon | “Open 16.2” | Complete as many reps as possible in a four-minute interval of:
25 Toes-to-Bar
50 Double Unders
15 Squat Cleans (135 / 85)
If completed before four minutes, add four minutes to the clock and proceed to the following. If you do not complete the required amount of reps in this or upcoming intervals, keep working through the rep scheme for at least 12 minutes.
25 Toes-to-Bar
50 Double Unders
13 Squat Cleans (185 / 115)
If completed before 8 minutes, add four minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (225 / 145)
If completed before 12 minutes, add four minutes to the clock and proceed to:
25 Toes-to-Bar
50 Double Unders
9 Squat Cleans (275 / 175)
If completed before 16 minutes, add four minutes to the clock and proceed to:
25 Toes-to-Bar
50 Double Unders
7 Squat Cleans, (315 / 205)
Stop at 20 minutes.

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
Older Primary School and Middle School students join Coach Web at 4:30 p.m. for strength and conditioning.

Free Class Challenge
Encourage the people in your life to experience the EAD | CFAH training community. Join us for a free class on Wednesday at 6:45 p.m. There will be no free class on Saturday, Dec. 9 due to the Powerlifting Meet. Register today.

 

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

December 6, 2017 CrossFit Whitebaord.

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

Congrats to Al W, the 2017 Illinois Cyclocross State Champion!

Programming Notes.

  • The EAD | CFAH Powerlifting Meet is Saturday, Dec. 9. The competition is open to all EAD | CFAH Athletes. Check out the Blog Post for more info. Register today.
  • There will be an abbreviated class schedule Saturday, Dec. 9 due to the Powerlifting Meet. Be sure to plan accordingly.
  • Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).

CrossFit
Strength | Five Rounds of :20 Work + :40 Recovery of Deadlifts
Choose challenging weight consistent with proper movement mechanics
Immediately following the last recovery, complete a max effort 500m Row 500m
Record total pounds lifted and 500m time

MetCon | Three Rounds for Time
75 Air Squats
25 HR Push Ups
25 Box Jumps / Steps (30 / 24)

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 Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for Triumph Tuesday.

Training Essentials
Week #1, Class #2

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

December 5, 2017 CrossFit Whiteboard.

12.04.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, and Training Essentials.

EAD | CFAH resident physical therapist Chris Arce (right) and athlete Julie M demonstrate the Inverted Hamstring.

Programming Notes.

  • The EAD | CFAH Powerlifting Meet is Saturday, Dec. 9. The competition is open to all EAD | CFAH Athletes. Check out the Blog Post for more info. Register today.
  • There will be an abbreviated class schedule Saturday, Dec. 9 due to the Powerlifting Meet. Be sure to plan accordingly.
  • Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).

CrossFit
Strength | Front Squat 3 x 10 @~50-60% 1RM of your Squat Clean | 1 minute rest between sets

Metcon | 4 x 3:30 Work /:30 Rest for Total Reps | Pick up where you left off
8 Burpees
8 Shoulder to Overhead**
8 kcal Row

**Weights change at the start of each interval. You must rest during the :30 interval, then change your weights at the start of the work interval.
1. 45 / 35
2. 75 / 55
3. 95 / 75
4. 115 / 85

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 Mayhem Monday.

Youth Athletic Development
The younger middle school and older primary school students join Coach Web at 4:30 p.m. for strength and conditioning work.

Training Essentials
Week #1, Class #1

 

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

December 4, 2017 CrossFit Whiteboard.

12.04.17 | Performance Enhancement Technique: Inverted Hamstring

EAD | CFAH resident physical therapist Chris Arce (right) and athlete Julie M demonstrate the Inverted Hamstring.

EAD | CFAH resident physical therapist Chris Arce & our very own Julie M demonstrate this week’s Performance Enhancement Technique.

Whether you call it Warrior 3 or Inverted Hamstring, this week’s Performance Enhancement Technique will improve balance, stability and strength. Check out this week’s Performance Enhancement Technique video.

Complete 16 slow, precise repetitions of the position following your workout. Since no equipment is needed for Inverted Hamstring, work in a few reps when you’re away from EAD | CFAH, too.

Inverted Hamstring is best done in bare feet to give your toes a chance to grip the ground, and encourage you to connect to your base of support.

Build Inverted Hamstring from the ground up, with your feet roughly hip distance apart. Stand straight, and load your balance leg, keeping a bit of softness in the knee. Hold your chest tall, slowly tip forward, and stretch your opposing leg away from your torso. Reach your arms forward (“Superman” arms) or extend them to your side (“Airplane” arms). Breath normally as you continue to reach forward (or to the sides) with your arms, stretch back with one leg, and drive down with the other leg. Hold the position for at least five seconds; the longer you can hold the position, the better.

Be sure to see Chris or an EAD | CFAH Performance Coach if you have questions about this week’s PET.

12.02.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Open Gym, Gymnastics Workshop, Free Class Challenge, and Youth Athletic Development.

–> Be sure to check out the blog post on the upcoming EAD | CFAH Powerlifting Meet.

CrossFit
Skill/Strength | EMOM x 10
Odd: 10-15 Kip Swings
Even: 1 Lap Bandbell OH Walk

MetCon | “Open 15.2” | Every 3 Minutes for as Long as Possible
From 0:00-3:00
Two Rounds:
10 Overhead Squats (95 / 65)
10 Chest-to-Bar Pull Ups
From 3:00-6:00
Two Rounds:
12 Overhead Squats (95 / 65)
12 Chest-to-Bar Pull Ups
From 6:00-9:00
Two rounds:
14 Overhead Squats (95 / 65)
14 Chest-to-Bar Pull Ups
Follow the same pattern until you fail to complete both rounds
**Even if you do not complete the required amount of reps in each 3:00 window, keep working through the rep scheme for 9:00

Post-WOD | 100 Sit Ups (choice)

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and / or Skill Work + Stretch / Mobility Work

Rowing Boot Camp
Join Coach Karen at 7 a.m. for plenty of time on — and off — the Conecpt2 Indoor Rower.

Boot Camp
Join Coach Karen at 8 a.m.

Gymnastics Workshop
Join Coach Kate at 8 a.m. This class is capped at 8 athletes, so please be sure to register.

Free Class Challenge
Encourage the peeps in your life to experience what makes EAD | CFAH the best place for them to reach their health & fitness goals. Register to join us on Saturday at 9 a.m. or Wednesday at 6:45 p.m.

Youth Athletic Development
The younger primary school students join Coach Web at 10:15 a.m. for skill & strength development, and conditioning work.

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

The December 2, 2017 CrossFit Whiteboard.

12.01.17 | CrossFit, Strength & Conditioning, and Boot Camp.

–> Be sure to check out the blog post on the upcoming EAD | CFAH Powerlifting Meet.

CrossFit
Strength | Four Laps Banded Side Step
4 x 10 Evil Wheels

MetCon | AMRAP x 12*
*250m Run @ Start, 4 & 8
20 Wall Ball Shots (20 / 14)
20 Lunge Steps

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and / or Skill Work + Stretch / Mobility Work

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

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

The December 2, 2017 CrossFit Whiteboard (and George).