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

Programming Notes.

CrossFit
Skill |Tabata Intervals | Pistols + Double Unders | 1:10 rest between movements

MetCon | Six Rounds of 40s Work + 20s Recovery | For Total Reps
Alternating DB Snatch (50 / 35)
AbMat Sit Ups

Post WOD | Accumulate 3 Minutes Hollow Hang from Bar | Complete 10 Ring Rows Every Time Your Break

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

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. & 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.

 

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

 

Programming Notes.

CrossFit
Strength | 6 x 4 each of the following:
Strict Pull Ups (CTB if possible) OR Bar Muscle Ups
Around the Worlds
GHD Ext w/ 10s hold at full extension
+
Warm up to MetCon Clean

MetCon | “Open 15.4” | Complete as many reps as possible in 8 minutes of:
3 Handstand Push Ups
3 Cleans (185 / 125)
6 Handstand Push Ups
3 Cleans
9 Handstand Push Ups
3 Cleans
12 Handstand Push Ups
6 Cleans
15 Handstand Push Ups
6 Cleans
18 Handstand Push Ups
6 Cleans
21 Handstand Push Ups
9 Cleans
… and so on, adding 3 reps to the Handstand Push Up each round, and 3 reps to the Clean every 3 rounds.

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

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
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.

 

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

Congrats to the podium finishers at Saturday’s In House Powerlifting Meet (from left): Christine B, Sara M, Sammy Jo, Nick J, Mike E & David K. Job well done by all!

Programming Notes.

CrossFit
Strength | KB Sumo DL 4 x 20 + SB Ham Curls 4×12

MetCon | Three Rounds for Total KB Swings | In 5 Minutes
500m Row
20 TTB
Max KBS (Rx 53/35) (Rx+ 70 / 53)
Rest 2 Minutes

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

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 Coach Karen at 4:30 p.m. for Temptation Tuesday.

Open Gym
Make up a missed workout, or work on skills & mobility at 9:30 a.m. – 10:30 a.m. & 4:30 p.m. – 7:30 p.m.

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

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

Job well done by the 25 EAD | CFAH Athletes who put their training to the test at Saturday’s In House Powerlifting Meet (not pictured: Michelle G). Read more about the event.

Programming Notes.

CrossFit
Strength | EMOM x 10
Odd: 5 OH Squats @ ~50-60% 1RM
Even: 40s Plank Hold

MetCon | 13 Minute AMRAP
20 Hang Snatch (45 / 35)
20 Ball Slams
20 Hang Snatch (75 / 55)
20 Ball Slams
20 Hang Snatch (95 / 75)
20 Ball Slams
In the Time Remaining –> AMAP Hang Snatch (115 / 95)

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

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 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 #2, Class #4

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.

 

12.09.17 | 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.

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.