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.

12.02.17 | 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).

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.

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.