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

CrossFit
Strength
5 x 3 / Side DB Squat Snatch (build as able)
30 seconds Barbell OH Hold after each set (build as able)

Metcon | 10 – 1
Ball Slams
Atomic Sit Ups
DB Snatch (45 / 25)

 

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

 

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. and Coach Jim at 4:30 p.m. for Tuesday Temptations.

 

Training Essentials
Week #1, Class #2

 

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

November 7, 2017 Whiteboard.

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11.06.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth AD & Training Essentials.


CrossFit
Strength:
EMOM x 10:00
3 Squat Cleans
(Build to a 3RM)

Metcon:
AMRAP 9:00
3 Strict Pull ups
9 Burpees
28 Front Rack Lungs Steps (45/35)

Rest 3:00

AMRAP 9:00
3 Chest to Bar Pull ups
9 cal Row
28 Push Press (45/35)

Strength & Conditioning
Front Squat
3 x 5

Bench
3 x 5

Deadlift
1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join Coach Karen at 4:30 p.m. for Monday Mayhem

Youth AD
Join Coach Web at 4:30 p.m.

Training Essentials
Week #1, Class #1

 

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

November 6, 2017 Whiteboard.

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11.04.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Free Class, and Youth AD

When the workout is finished and you look like you’re ready for more. Coach Becky returns from Las Vegas this weekend and will join us for the 9 .m., CrossFit class. Drop in to say hi!

CrossFit
Skill | EMOM x 10
Odd: 1-2 Rope Climbs
Even: Dips (submax sets)

Partner MetCon | You Go, I Go
#1, Three Rounds
10 Ab Mat Sit Ups
10 OHS (95 / 65)

#2, Three Rounds
10 HR Push Ups
10 Ball Slams

#3, Three Rounds
10 Air Squats
10 Hang Power Cleans (95 / 65)

#4, Three Rounds
10 KTE
10 Ball Over Shoulder (50)

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.

Boot Camp
Join Coach Karen at 8 a.m.

Youth Athletic Development
Join Coach Web at 10:15 a.m.

Free Class
Encourage the people in your life to experience the EAD | CFAH Training Community. Invite them to register for Saturday at 9 a.m., Wednesday at 6:45 p.m., or if they have CrossFit or related barbell experience, for any class we offer.

 

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

November 4, 2017 Whiteboard.

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

Thanks to our Mysterious Giver of Gifts for the three, new 70# Kettlebells that appeared at EAD | CFAH this afternoon. Thank you so much for your generosity!

CrossFit
Strength | EMOM x 8
20 Seconds Plank (choice) + 5 Push Jerks (start at 60%, build as able)

MetCon | 15 Minute AMRAP
50 Double Unders
30 Wall Ball Shots (20 / 14)
10 HSPU
Alternate = 5 Strict DB Press + 5 Dips (Ring, Box, Equalizer, GHD) OR 5 Triceps Push Ups

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 Ain’t It Fly Friday.

 

 

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

November 3, 2017 Whiteboard.

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

Throwback Thursday. Karen J, November, 2011.

CrossFit
Skill & Strength | Focus on full range of motion | Select moderate weight | Break into sets as necessary
50 Pistols
50 SL RDLs (weight in opposite hand)

Metcon | Seven Rounds for Total Reps
1 Minute Max Cal Row
15 Seconds Rest
30 Seconds Max Thrusters (45 / 35)
15 Seconds Rest

Strength & Conditioning
Front Squat, 3 x 5

Bench, 3 x 5

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 Thursday Thrillification.

 

Training Essentials
Weeks #2, Class #6

 

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

November 2, 2017 Whiteboard.

11.01.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth AD, and Training Essentials.

Al W bounds an obstacle at the Campton ChiCross Cup in Wasco, IL, on October 29.

CrossFit
Strength | Alternating Tabata Intervals
Hollow Hold (6x)
Atomic Sit Ups (6x)

Metcon | “Carse” | 30 minute cap
*21*18*15*12*9*6*3
Squat Cleans (95 / 65)
Double Unders (1 minute practice per round or 3:1)
Deadlifts (185 / 115)
Box Jumps / Step Ups (24 /20)
–> *Begin each round with two laps Bear Crawl

Strength & Conditioning
Front Squat 3 x 5

Bench 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 Hump Day Hysteria

Youth AD
Join Coach Web at 4:30 p.m.

Training Essentials
Week #2, Class #5

 

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

11.01.17 CrossFit Whiteboard.

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

Congrats to Jeff W on earning five Bronze medals and one Silver medal from the Dragon Boat World Championships held in Dianchi Lake, City of Kunming, Yunnan Province, China. Jeff credits his training at EAD | CFAH with helping him achieve this amazing feat. “It’s been awhile since I’ve been in the gym but it was the base that I built last winter at EAD that allowed me to do this,” said Jeff.

CrossFit
Skill & Strength | EMOM x 10
Odd: 100m Sprint
Even: 10 Body Rows

MetCon | For Total Reps                4 x 3:00 On + 1:00 Off
10 DB Waiters Lunges (45 / 25)
31 KB Swings (53 / 35)
17 Burpees

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 Kate at 9:30 a.m. for Temptation Tuesday

Training Essentials
Week #2, Class #5

 

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

10.31.17 CrossFit Whiteboard.

10.30.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth AD & Training Essentials.

Thanks to everyone who joined us Saturday for the 2017 WOD Spooktacular, including Dee (Nina A) and Richard Simmons (Charlotte O).

CrossFit
Strength | 12 minutes to find 1RM Hang Squat Snatch

MetCon | Three Rounds of 8-6-4-2
DB Snatch (50 / 35)
CTB Pull Ups

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 Karen at 4:30 p.m. for Monday Mayhem

Youth AD
Join Coach Web at 4:30 p.m.

Training Essentials
Week #2, Class #4

 

 

 

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

10.30.17 CrossFit Whiteboard.

10.28.17 | CrossFit, Rowing Boot Camp, Boot Camp & Youth AD.

CrossFit
Join us at 7 a.m. (no pumpkins) or 9 a.m. (with pumpkins) for our annual WOD Spooktacular. Customs encouraged, but not required. Previous experience training with pumpkins not necessary.

Rowing Boot Camp
Join Coach Karen at 7 a.m. for a wet version of the WOD Spooktacular.

Strength & Conditioning
Front Squat
3 x 5

Bench
3 x 5

Deadlift
1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join Coach Karen at 8 a.m. for a modified version of the WOD Spooktacular.

Youth AD
Join Coach Web at 10:15 a.m. for a kid’s version of the WOD Spooktacular.

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

Coach Web celebrates with EAD | CFAH Athlete Patrick C after the Buffalo Grove Bison defeated crosstown rival Rolling Meadows. Patrick’s stellar performance earned a shout out from the Chicago Tribune.

Schedule Reminder …
Join us on Saturday at 7 a.m. or 9 a.m. for our annual WOD Spooktacular. Please be sure to register for class.

CrossFit
Strength | EMOM x 10
Odd: 7 Pause Back Squats (40-50%)
Even: 14 KB Suitcase Deadlifts (challenging weight)

Metcon | 14 minute AMRAP
6 Hang Power Cleans (135/95)
6 S2OH (135/95)
6 Pull Ups

Strength & Conditioning
Front Squat
3 x 5

Bench
3 x 5

Deadlift
1 x 5

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.

10.27.17 CrossFit Whiteboard.