Performance Enhancement Technique Tip | Swimmer.

EAD | CFAH resident physical therapist, Chris Arce (right), and Coach Sammy Jo demonstrate the “Swimmer” in this week’s Performance Enhancement Technique Tip.

Performance Enhancement Technique Tip 11.27.17:  Swimmer.

The shoulder may be among the most vexing joints in the human body. Large, complex and seemingly annoyed easily, the shoulder joint is formed where the upper arm bone (the humerus) slots in to the shoulder blade (scapula), much like a ball bearing in to a socket. This construction is rather loose, and provides a range of motion that makes shoulder articulation perfect for like pushing, pulling, lifting, reaching, and throwing … and potentially a host of injuries.

One of the best ways to keep the shoulder functioning properly is to work the scapular stabilizers, a set of four muscles  — the serratus anterior, rhomboids, upper & lower trapezius, and levator scapulae — that when working properly, provide strength, stability and prevent inflammation and injury.

EAD | CFAH resident physical therapist Chris Arce, along with Coach Sammy Jo, demonstrate the Swimmer in this week’s Performance Enhancement Technique video. Complete 3-1- repetitions of the Swimmer as a regular part of your workout warm up, especially before any shoulder work.

Have an ache or pain, or looking to avoid one? Book your Free PT Screen with Chris.

 

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

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

CrossFit
Skill/Strength | EMOM x 10
Odd: 30-40s Hollow Hang From Bar
Even: 8 Push Press (~60% 1RM Press)

MetCon | 5x :40 Work /:20 Recover for Total Reps
V-Ups
Ball Slams
Renegade Rows (40 / 20)

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

GHD Complex 3 x AMAP

Pull Ups 3 x AMAP

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 Throwdown Thursday

Training Essentials
Week #2, Class #6
The next Training Essentials sessions begin the week of December 4.

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

The November 30, 2017 CrossFit Whiteboard.

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

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

 

CrossFit
Skill | EMOM x 5
20-30s Handstand Hold

EMOM x 5
SubMax HSPU OR 2-3 Negatives

MetCon | “Open 17.1” |For Time
10 DB Snatches (50 / 35)
15 Burpee Box Jump Overs (24 / 20)
20 DB Snatches
15 Burpee Box Jump Overs
30 DB Snatches
15 Burpee Box Jump Overs
40 DB Snatches
15 Burpee Box Jump Overs
50 DB Snatches
15 Burpee Box Jump Overs

20:00 CAP

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

GHD Complex 3 x AMAP

Pull Ups 3 x AMAP

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 & middle school students join Coach Web at 4:30 p.m. for skill & strength work, and conditioning.

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

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

November 29 Whiteboard.

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

The 5 a.m. Sunrise Crew.

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

CrossFit
Skill | Six Rounds
:10 Top of Dip Hold + 2 Dips
Rest :30-:60 between sets

MetCon | AMRAP x 10
90 Double Unders (3:1)
15 Back Squats (95 / 65)

Post WOD |Accumulate 4:00 of Plank Hold (any variety) in as few sets as possible

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Kate at 9:30 a.m. or Karen at 4:30 p.m. for Temptation Tuesday.

Training Essentials
Week #2, Class #5
The next Training Essentials sessions start the week of December 4.

 

 

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

November 28 Whiteboard.

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

In celebration this Thanksgiving of the amazing people who call Elite Athletic Development | CrossFit Arlington Heights their Community. Thanks to each and every one of you for making EAD | CFAH a vibrant, diverse, inclusive, fun, welcoming, friendship-forming, goal-achieving, and life-changing place.

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

CrossFit
Strength | EMOM x 8
3 Squat Cleans, starting at 60% & building each minute

MetCon | Three Rounds For Time
500m Row w/ Damper at Fly & Die 10
40 Air Squats
30 AbMat Sit Ups
20 Hands Release Push Ups
10 Pull Ups (Scap Pulls)

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

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

Youth Athletic Development
Older primary school & middle school students join Coach Web at 4:30 p.m. for skill & strength work, and conditioning.

Training Essentials
Week #2, Class #4
The next Training Essentials sessions start the week of December 4.

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

November 27 CrossFit Whiteboard.

Test Your Training at the EAD | CFAH Winter Powerlifting Meet.

You’ve perfected technique, trained hard, and posted progress along the way. Now it’s time to put your training to the test at the EAD | CFAH In House Powerlifting Meet Saturday, Dec. 9 . The meet is open to all current EAD | CFAH Athletes, and no previous competitive Powerlifting experience is necessary. The meet will run similar to an “official” Powerlifting meet, but in a much friendlier and far more familiar environment.

Accept the Challenge.

Athletes will complete three attempts each on the Back Squat, Bench Press, and Deadlift, and post the highest combined score across the three lifts. Athletes will compete in divisions based on gender and weight class athletes, with competitors in the 40-plus division receiving a handicap in increments of five years (40-44, 45-49, and so on). Bragging rights will be awarded to all competitors, and additional prizes will be awarded to the top scoring athletes.

Register today.

The Powerlifting Meet is open to all current EAD | CFAH Athletes. No previous competitive Powerlifting experience necessary.

The general event schedule is as follows. The athlete lift schedule will be posted closer to the event:
8 a.m. Warm Up
8:30 a.m. Competitor Briefing
8:45 a.m. Competition

Be sure to see Coach Jim, Coach Web or Coach Kate if you have questions or to help plan your competition strategy.

Schedule Note. The Saturday, Dec. 9 Class Schedule has been amended to accommodate the Powerlifting Meet. There will only be classes at 7 a.m.; those classes include CrossFit, Rowing Boot Camp, Boot Camp & Open Gym. There will be no Youth Athletic Development.

11.25.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Gymnastics Skill Development, Open Gym, Free Class, Youth Athletic Development

CrossFit
Partner Saturday | 4 x AMRAP 4:00 | GO HARD!
One partner works for four minutes, while the other counts rounds; switch every four minutes. Each partner will complete four rounds; score is total combined reps.
30 Double Unders
3 Front Squats (185 / 115)

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Power Clean 4 x 3

Chin Ups 3 x AMAP

Accessory and / or Skill Work + Stretch/Mobility work

Rowing Boot Camp
Join Coach Karen at 7 a.m.

Boot Camp
Join Coach Karen at 8 a.m.

Gymnastics Clinic
Join Coach Kate at 8 a.m. as she continues work on Ring & Bar Muscle Ups.

Open Gym
Catch up on Strength work, a CrossFit workout you missed, or dig in to some skill development.

Free Class Challenge
Encourage the people in your life to join us for a free class.

Youth Athletic Development | Primary School Student Athletes
Join Coach Web at 10:15 a.m.

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

11.25.17 CrossFit Whiteboard.

11.24.17 | Pumpkin Pie Purge, 7 a.m. & 9 a.m. + Open Gym

Join Coach Web at 7 a.m. or 9 a.m. for our traditional post-Thanksgiving workout soiree. Please register for class.

Pumpkin Pie Purge | You Go – I Go

AMRAP 12:00
8 / 6 kcal Row
6 Power Cleans (105 / 75)

Rest 5:00 –> accumulate 2:00 Plank and / or Handstand Hold during rest

AMRAP 12:00
12 Reverse Lunge Steps
4 Power Snatches (105 / 75)

 

 

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

2017 Pumpkin Pie Purge Whiteboard.

11.22.17 | Earn Your Second Helping.

Please be sure to register for class!

CrossFit
For Time | 35 Minute Cap
50 Box Jumps / Steps (24 / 20)
50 Ball Slams
50 KB Swings (53 / 35)
50 Ab Mat Sit Ups
50 Back Extensions
5 Rope Climbs
50 Wall Ball Shots (20 / 16)
50 Hanging Knee Raises
50 Burpees
50 Double Unders (4:1)
Rx+ Variation: 30 / 24 Box, 70 / 53 KB, 30 / 20 Wall Ball, TTB

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for a scaled version of our traditional holiday workout, Earn Your Second Helping.

Youth Athletic Development
There is no Youth AD today. Have a Happy Thanksgiving!

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

2017 Earn Your Second Helping Whiteboard.