07.07.16 | CrossFit, Strength & Conditioning, Training Essentials and Fitness Boot Camp

IMG_0760
CrossFit
Strength:
Hang Squat Clean 3-3-3-3-3
Increase weight as able

Metcon:
For TOTAL reps:
8 Tabata rounds of:
Power Cleans (95/65)
Row (cal)
Burpees
(1:00 rest between each)
+
4 Tabata rounds of:
Power Cleans (95/65)
Row (cal)
Burpees
(:30 rest between each)
+
2 Tabata rounds of:
Power Cleans (95/65)
Row (cal)
Burpees
(No rest between each)

Strength & Conditioning
Power Clean 70% x4,4 75% x3, 80% x2
Bench 80% 5×6
Front Squat 6, 6, 6, 12
RDL 6, 6, 6, 12
Chin Up 4 x AMAP
Push up 4 x AMAP
Hammer Curl 12, 12, 12, 20
Dip 4 x AMAP

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

Save

2016 Athena Classic

No classes today as we host the Athena Classic for the fourth straight year! Come out and cheer on these incredible athletes.

Indoor Rowing Boot Camp | Facebook Special Offer.

RowingBootCampFBThanks for checking out our Facebook Indoor Rowing Boot Camp Special Offer
20 – One-Hour Classes for $225 | That’s Just $11.25 Per Class

Indoor Rowing Boot Camp will challenge athletes of all levels. Deemed by many as the perfect exercise, rowing is low impact, great for injury prevention and rehab, satisfies the duration “Jones” of runners & cyclists, builds muscular endurance & aerobic capacity, and works nine major muscle groups (quads, hamstrings, glutes, lats, core, shoulders, triceps, back and biceps). Want more? A 45-minute turn on the rower is roughly the equivalent of 1,200 air squats, and burns approximately 850 calories.

Elite Athletic Development | CrossFit Arlington Heights Indoor Rowing Boot Camp is programmed and coached by a Concept2 Certified Rowing Instructor & NSCA Strength and Conditioning Specialist. The class is offer every Saturday at 7 a.m. – 8 a.m. No previous indoor rowing experience is necessary.

Email karen@eadperformancecenter.com to claim your offer.

The Fine Print. Athletes new to Elite Athletic Development | CrossFit Arlington Heights only. No previous rowing experience necessary. Offer valid only for Indoor Rowing Boot Camp. Offer not transferable to other EAD | CFAH classes. Not valid with other discounts.

 

 

10.20.15 | CrossFit, Strength & Conditioning, Training Essentials, and Free Class Challenge..

IMG_9671

CrossFit
Strength:
EMOM x 8:00
3 Touch & Go Deadlifts, increase w/ each round
+
Pistol Progression

Metcon:
4 rounds for total reps
1:00 Pistols
1:00 Sledge Hammer Hits
1:00 Wall Ball Shots (20/14)
1:00 Bar Hop Burpees
2:00 Rest

Strength & Conditioning
Snatch Progression 85% 3×
Push Jerk 85% 5×3
Front Squat 85% 5×2
RDL 5×5
Snatch Pull 85% 5×3
Bench Press 80% 4×3
Pull up 3x Strict

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2, Class #5

Free Class Challenge.
Invite your friends to join us at 6:30 p.m. tonight.

06.07.14 | CrossFit, Strength & Power and Powerbuilding

 

All of you that participated in "Overlord" should be very proud. If this sh#t was easy, we'd be called Z@mba!

All of you that participated in “Overlord” should be very proud. If this sh#t was easy and without results, we’d be called Z@mba!

CrossFit:

Skill / Strength:
Push Press 3-3-3-3-3
3:00 Max. Double Unders

WOD: “Hot Shot 19”
6 rounds for time:
30 Squats
19 Power Cleans
7  Pull ups
Run 400 m.

RX+: 135/95#, Dead hangs
RX: 115/85#, No assist
Scaled: 75/55#, Bands

Strength & Power:
Foundations:
Snatch Progression 3×4
Push Press 3×4
Push Jerk 3×4
Jerk 3×4
Back Squat 5×5
BW Row 4×10
Dip 3×10 BW

Performance:
Snatch Progression 80% 3×3
Jerk 80% 3×3
Push Press 80% 3×3
Back Squat 90% 5×1
BW Row 4×15
Dip 3×5 Weighted
Broad Jump 3×5

Powerbuilding:
Deadlift 65% x 3, 75% x 2, 85% x 2, 50% x 10
DB Press 5 x 8
Barbell Row 5 x 8
Chin Up 4 x AMAP
Close Grip Bench 4 x 10
DB Shrug 4 x 10

05.08.14 | CrossFit, Strength & Power and Powerbuilding

CameraDump 0414 020

CrossFit:

Skill: Front Squat EMOM 8:00 4/60%

WOD: “Fight Gone Bad” style
3 rounds, 1:00 at each station, 1:00 rest between rounds
No transition time, score for total reps

Pull ups
Box jumps
Push ups
Atomic Sit ups
10 m. Shuttle Sprints

Strength & Power:
Foundations:
Front Squat 5×5
Clean Progression 3×4
Hang Clean 3×4
RDL 3×7
DB OHP 3×7
Pull up 3x Flex Hang / Negative
Row 500m (sprint)

Performance:
Front Squat 70% 5×5
Clean Progression 70% 3×4
Clean 70% 3×4
Single Arm DB OHP 3×7
RDL 5×5
Pull Up 3x Strict
Tabata Row for Meters

Powerbuilding:
Bench 80% 5 x 2
Front Squat 4 x 10
Press 5 x 5
Chin Up 4 x AMAP
Dips 4 x AMAP
Lateral / Front / Rear Raise 3 x 10 each position

 

 

05.05.14 | CrossFit, Strength & Power, Powerbuilding and CrossFit Women

CrossFit Women hitting the road.

CrossFit Women hitting the road.

CrossFit:

Skill: Deadlift EMOM 7:00 5/65%

WOD: 20:00 AMRAP
10 Push ups
20 Squats
Run 250 m.

Strength & Power:
Foundations:
Overhead Squat 3×4
Snatch Balance 3×4
Hang Snatch 3×4
Press 3×5
Deadlift 3×5
Dip 3×10 BW
BW Row 4×10

Performance:
Overhead Squat 70% 3×4
Snatch Balance 70% 3×4
Snatch 70% 3×4
Press 75% 3×5
Deadlift 80% 3×5
Dip 3×5 Weighted
Med Ball Sit Up Throw 3×5

Powerbuilding:

Squat 60% x 5, 70% x 4, 75% 6 x 2
Bench 87% 5 x 2
RDL 5 x 8
DB Row 4 x 10
Leg Elevated Push Up 4 x AMAP
Chin Up 4 x AMAP

CrossFit Women:

Strength | 3-3-3-3 Press + Push Press + Push Jerk (from rack)

7′ AMRAP
7 Box Dips
7 Box Jumps (20″)
7 Step Overs (16″ / 30#)

1′ Rest

7′ AMRAP
7 Ball Slams
7 Pair Waiter’s Lunge (15#)
7 Atomic Sit Ups
1′ Rest

1000m Row

 

05.06.14 | CrossFit, Strength & Power, Powerbuilding and CrossFit Women

Juan and Jeff run

CrossFit:

Skill: Split Jerk from rack 1-1-1-1-1

WOD: AMRAP 20:00
12 KB Swings
12 Wall Ball shots
12 Stick Jumps

RX+: 53/35#, 20/16#, 24/20”
RX: 50/30#, 20/16#, 24/20”
Scaled: 35/20#, 16/12#, 20/16”

Strength & Power:

Foundations:
Overhead Squat 3×4
Snatch Balance 3×4
Hang Snatch 3×4
Press 3×5
Deadlift 3×5
Dip 3×10 BW
BW Row 4×10

Performance:
Overhead Squat 70% 3×4
Snatch Balance 70% 3×4
Snatch 70% 3×4
Press 75% 3×5
Deadlift 80% 3×5
Dip 3×5 Weighted
Med Ball Sit Up Throw 3×5

Powerbuilding:

Squat 60% x 5, 70% x 4, 75% 6 x 2
Bench 87% 5 x 2
RDL 5 x 8
DB Row 4 x 10
Leg Elevated Push Up 4 x AMAP
Chin Up 4 x AMAP

CrossFit Women:

Strength | Front Squat 5-5-3-3-1-1

“Better Together” | Partner WOD | For Time

30 Burpees
250m Run w/ MB (each athlete carries 10#)
100 Wall Balls (16#)
80 KB Swings (30#)
250m Run w/ MB
80 SA Alt DB Snatch (30#)
60 AbMat Sit Ups
100 Double Unders (4:1)
250m Run w/ MB
30 Burpees