Welcome to the 2018 CrossFit Open!

Athletes from across the globe will put their training to the test during the five-week 2018 CrossFit Open … including athletes from the EAD | CFAH training community.

All EAD | CFAH athletes will have the chance to complete the CrossFit Open workouts February 22 – March 22 during Friday CrossFit classes, and the 7 a.m., Saturday, CrossFit class. Registered athletes may also complete the workout during any Open Gym, but must schedule another athlete to judge / score the workout.

Put Your Training to the Test. Register for the 2018 CrossFit Open.

The EAD | CFAH Performance Coaches will supplement and / or modify the weekly workouts so every athlete has a great training experience on Fridays during Open season.

Check Out the EAD | CFAH Class Schedule.

To add a bit of fun and excitement to Open season this year, we’re introducing Face Off Thursday. Come out on Thursday evenings and cheer on two EAD | CFAH athletes as they complete the just-announced Open workout. Face Off Thursday is open to all EAD | CFAH athletes, whether registered for the CrossFit Open or not. Email karen@eadperformancecenter.com if you’re ready to accept the Face Off Thursday challenge.

Follow Team EAD | CFAH.
2018 CrossFit Games Leaderboard
CrossFit Games 2018 Open Workouts

01.26.18 | CrossFit, Strength & Conditioning, Boot Camp, and Open Gym.

Programming Notes.

  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today. Grab a planning template from the front desk, or download a 321 Goals! Worksheet.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • Save the date! Join Coach Karen, a Concept2 Certified Rowing Instructor, for a Rowing Skills Development Workshop on Saturday, Feb. 10. A $10 donation to the American Heart Association Work Heart, Play Heart fundraiser (cash or check, please) is encouraged. Register today!
  • Catch up on Performance Enhancement Technique videos on the EAD | CFAH YouTube Channel. As a reminder, all current EAD | CFAH Athletes are eligible for a free movement screen with our resident physical therapist, Chris Arce. Book your appointment on the EAD | CFAH Class Registration portal.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Skill & Strength | EMOM x 12 | Work for up to 40 seconds each minute
Odd: HSPU or Handstand Hold
Even: Renegade Rows

MetCon | 8 Rounds for Time | 30 Seconds Rest Between Rounds
250m Row
10 Power Cleans (95 / 65)
–> Aim for a full sprint on the row + unbroken Power Cleans + consistency

Strength & Conditioning
Programming Notes | Week of January 22.

  • Overall, Volume & Intensity (%) is lower, except on Press and Squats. Focus on on making the lifts snappy with lower weights.
  • On Wednesday (heavy day), log one attempt at each lift per minute. If you miss, repeat the previous weight for the remaining minutes.
  • The current cycle is at just the four-week mark. You may or may not PR on Wednesday, and that’s fine … just work for a heavy rep for the day!
  • All Burpees must be done at new CrossFit standard.
  • The conditioning workouts should feel lighter and faster …this cycle is meant to be done 3x per week with 1-2 MetCons on Tuesday or Thursday.
  • You might not feel like you’re working to hard this week … and that’s fine! Recovery is important. Go with it!
  • Questions? Check in with your Performance Coach.

Oly / Strength
Jerk 3 x 3 @80%

Power Clean + High Hang Clean (mid thigh to hip) + Hang Clean (knee)+ Push Press
Six Sets for Max Load

3 x AMAP strict TTB / HKR / V-Ups/ Other

Conditioning
EMOM x 5 | TBD TTB
+
10’ AMRAP
250m Row
8 HSPU or Modification

If you did Friday’s Metcon and you’re lifting on Saturday –>
EMOM x 5 | TBD TTB
+
10’ AMRAP
250m Row
5 CTB Pull Ups
10 GHD Sit Ups

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. or 4:30 p.m. for Thrillafication Thursday.

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.

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

Programming Notes.

  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today. Grab a planning template from the front desk, or download a 321 Goals! Worksheet.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • Save the date! Join Coach Karen, a Concept2 Certified Rowing Instructor, for a Rowing Skills Development Workshop on Saturday, Feb. 10. A $10 donation to the American Heart Association Work Heart, Play Heart fundraiser (cash or check, please) is encouraged. Register today!
  • Catch up on Performance Enhancement Technique videos on the EAD | CFAH YouTube Channel. As a reminder, all current EAD | CFAH Athletes are eligible for a free movement screen with our resident physical therapist, Chris Arce. Book your appointment on the EAD | CFAH Class Registration portal.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength | 12 minutes to find 1RM TGU

MetCon | 21-15-9
Waiters Lunge LEFT Hand (50 / 35)
HR Push Ups
Waiters Lunge RIGHT Hand (50 / 35)
Burpees

Strength & Conditioning
Programming Notes | Week of January 22.

  • Overall, Volume & Intensity (%) is lower, except on Press and Squats. Focus on on making the lifts snappy with lower weights.
  • On Wednesday (heavy day), log one attempt at each lift per minute. If you miss, repeat the previous weight for the remaining minutes.
  • The current cycle is at just the four-week mark. You may or may not PR on Wednesday, and that’s fine … just work for a heavy rep for the day!
  • All Burpees must be done at new CrossFit standard.
  • The conditioning workouts should feel lighter and faster …this cycle is meant to be done 3x per week with 1-2 MetCons on Tuesday or Thursday.
  • You might not feel like you’re working to hard this week … and that’s fine! Recovery is important. Go with it!
  • Questions? Check in with your Performance Coach.

Oly | Strength
EMOM x 7
5 Touch & Go Power Snatches @50-60% of 1RM (make them snappy)

Clean Shrug + Hang (knee) Clean 6 @70%

Press 5 x 4 @75%

3 x AMAP strict TTB / HKR / Vups / Other

Conditioning
EMOM x 5
TBD TTB
+
6 x Tabata (rotate)
Waiters Lunges
HRPU
Burpees

If you did Monday’s MetCon, and you’re lifting on Tuesday
EMOM x 5
TBD TTB
+
5 Rounds for Time
15 Atomic Sit Ups
15 Wallball Shots

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 skill instruction, strength development, overall conditioning, and fun.

Training Essentials
Week #1, Class #1

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.

The January 22 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Strength & Conditioning, Boot Camp, Youth Athletic Development, or Open Gym athletes.

Winter 1 2018 Strength & Conditioning Cycle Starts This Week.

No better way to start 2018 than with a barbell in hand.

The first Strength & Conditioning Cycle of 2018 kicks off Tuesday, Jan. 2, and there is no better way to start the new year.

Olympic Lift Technique. Custom Strength Work. CrossFit Open Prep.

The dual aim of the Winter 1 Cycle is to help athletes of all levels improve  Olympic Lift technique and help them prepare for the CrossFit Open. In addition, EAD | CFAH Performance Coaches will work with each athlete to supplement the scheduled lift with accessory movements specific to their development needs.

Programming will feature a three-day lift schedule, with Open Gym always available for athletes who miss a workout.

  • Monday / Tuesday. Lighter weights; emphasis on speed, technique, and conditioning. Think loads of < 70% 1RM.
  • Wednesday / Thursday. Heavier weights; loads will build & volume will decrease. Think loads of >80% 1RM.
  • Friday / Saturday. Medium weights; always expect at least one barbell complex.

If you’re crunched for time, the Olympic Lifts take priority. Athletes are encouraged to supplement the Winter 1 Strength & Conditioning Cycle with one or two CrossFit, Boot Camp or Rowing workouts per week. Ideally, athletes will complete Strength & Conditioning classes on Monday – Wednesday – Friday, and CrossFit, Boot Camp, or Rowing Boot Camp classes on some combination of Tuesday – Thursday – Saturday.

A Focus On Individualized Skill + Accessory Work.


Whether you plan to accept the challenge of the CrossFit Open or not, be ready to see plenty of Pull Ups and TTB work — two movements featured in the CrossFit Open every year — in this Strength & Conditioning Cycle. Spend time talking with EAD | CFAH Performance Coaches on the most productive progression for you.

In addition, the EAD | CFAH Performance Coaches will help you isolate and include accessory work most beneficial to achieving your performance goals. And, if you’re newer to the Strength & Conditioning class, a performance coach will help you get started.

Set Your January – February – March Performance Goals.

Take time to set your first quarter goals. Coach Karen will meet with you in person or by phone. Don’t miss this opportunity for Results. Not Resolutions.

It’s About Results. Not Resolutions.

Do More than Resolve. Make 2018 the Year You Achieve.

People who make New Year’s Resolutions are 10 times more likely to achieve their goals than people who don’t [1]. Yet 75 percent of resolution setters abandon their goals within just seven days [2]. Make 2018 the year you squat squarely with the 25 percent of people who keep their resolutions to Day 8 and beyond. Join the Elite Athletic Development | CrossFit Arlington Heights Community as we commit to Results. Not Resolutions.

Schedule your free goal-setting consultation with Coach Karen today.

New EAD | CFAH Athletes Eligible for Special 2018 Kick-Start Training Package.

Get Started. Complete Your 3-2-1 Goal! Planning Templates Today.

We’re confident you’ll achieve sustainable change—within the confines of EAD | CFAH, and throughout your life—if you commit to Results. Not Resolutions. Start the EAD | CFAH Results. Not Resolutions. program by completing the 3-2-1 Goal! Planning Templates. The first template will help isolate training goals, 3-2-1 Goals! Worksheet, and the second, 3-2-1 Goal! Training Schedule, will help build a realistic training calendar.

Results. Not Resolutions. Areas of Focus.

We based the EAD | CFAH Results. Not Resolutions. program on our more than 150,000 athlete training hours with students, adults and seniors, plus the latest training protocols from collegiate and professional sports research. The program areas of focus are:

  1. Goal Setting. Research shows that people who set aggressive—yet realistic—goals, accomplish more than those who set more modest goals. Be sure to set up time with Coach Karen if you’d like suggestions on how to set goals, or if you have questions on how to build your 12-week training program.
  2. Strength Training. Strength training is unique in its ability to increase power, force and speed; build muscle mass; drive metabolic efficiency; and improve body composition. Shake up your training schedule and commit to the upcoming Strength & Conditioning Cycle. You’ll be glad you did.
  3. Skill Development & Mobility + Recovery Work. The EAD | CFAH Training Imperative is Work + Recovery = Results; cheat either side of the equation and your results will suffer. Period. Not sure where to begin? See an EAD | CFAH Performance Coach for suggestions. And, check in with our resident physical therapist, Chris Arce, for your free movement screen.
  4. Technique & Movement Quality. Strive for exceptional movement quality, form and technique, and full-range-of-motion, from the minute you start the Dynamic Warm Up to your very last rep in the WOD to Cool Down. No shortcuts. No cheats.
  5. Performance Fueling. Most people in this country are overfed, yet under-nourished. Don’t be one of them. Schedule an individual nutrition assessment with Coach Karen, a certified sports nutrition specialist. She’ll work with you to reinforce what you’re doing right, and encourage the changes consistent with your training goals.

Embrace Your Resources.

Making change—any change—requires organization and perseverance, and demands grace. Take full advantage of the resources available to you throughout the EAD | CFAH Community. Regularly check in with Performance Coaches. Connect with fellow athletes. Acknowledge progress. Celebrate success. Seek out support to help you recover from potential setbacks. And most importantly, commit that 2018 will be the year to achieve your best.

 

[1] Journal of Clinical Psychology
[2] University of Scranton

Achieve Your Fitness Goals at EAD | CFAH. New Athlete Starter Package Now Available.

EAD | CFAH Nationally-Certified Performance Coaches Will Build the Program to Help You Reach Your 2018 Training Goals.

Established in 2008, EAD’s CrossFit Affiliate, CrossFit Arlington Heights, is one of the top six longest running CrossFit Affiliates in Illinois… and still operated by the original owners.

“Every day” and competitive athletes have a new reason to set and achieve their training goals with the Elite Athletic Development | CrossFit Arlington Heights Health & Fitness Community: they’ll receive  a special training “kick start” package.

Save Big On A Full-Service Health & Fitness Package.

Athletes new to EAD | CFAH will save $300 on the New Athlete Class Package … that’s less than $8 / class hour to train with the highest credentialed, most experienced performance coaches in the area.

The New Athlete Class Package includes:

Read what athletes have to say about training at EAD | CFAH here.

EAD | CFAH Training Essentials is a two-week / six-class session featuring instruction, skill development & practice, training sessions, and more. Training Essentials is offered Monday-Tuesday-Thursday at 5:30 a.m. – 6:30 a.m. OR Monday-Tuesday-Thursday at 6:30 p.m. – 7:30 p.m. The next Training Essentials session starts the week of January 8. Athletes who claim the New Athlete Starter Package are encouraged to register for one of the following Training Essentials sessions:  January 8, January 22, February 5 or February 19. Once athletes complete Training Essentials, they are eligible to join in any of the more than 60 classes offered each week at EAD | CFAH.

Check out our Results. Not Resolutions. Program.

Encourage your friends & family members to claim the New Athlete Class Package today! Questions? Email karen@eadperformancecenter.com

Community. Experience. Results.

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.

December 11 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

 

PRs Aplenty at the Winter 2017 EAD | CFAH Powerlifting Meet.

Congrats to All Competitors | Watch for Info on the Spring 2018 Powerlifting Meet

The months of dedicated training, steadfast commitment, and perfected technique paid off for the 25 athletes who competed at the Winter 2017 EAD | CFAH Powerlifting Meet.  Athletes rang the PR Bell throughout the morning amid cheers from fellow EAD | CFAH Athletes, and family & friends. All competitors earned bragging rights, with the top three men and women who posted the heaviest combined loads across the Back Squat, Bench Press, and Deadlift taking home a trophy. The December 9 competition culminates the Fall 2017 Strength & Conditioning Cycle programmed by Coach Kate.

Congrats to the podium finishers (from left): Christine B, Sara M, Sammy Jo, Nick J, Mike E, and David K. Check out more photos from Saturday’s event on the EAD | CFAH Facebook Page.

Saturday’s event ran similar to an “official” Powerlifting meet, but in a much friendlier and far more familiar environment. Check out the Deadlift portion of the event on the EAD | CFAH YouTube Channel. Athletes competed in divisions based on gender and weight class athletes. Athletes in the 40-plus division received a handicap in increments of five years (40-44, 45-49, and so on). Job well done by Saturday’s competitors: Adam, Alex J, Ann Marie N, Beth R, Casey J, Christine B, David K, Eitan, John S, Jonathon B, Julian, Julie M, Lauren K, Lucy, Mike E, Michelle G, Mike Mu, Nic G, Nick J, Nina, Bob Da, Sammy Jo, Sara M, Tom H and Todd N. Thanks to Coach Kate for running the meet, and Coaches Web, Jeff, Jim and Jason for serving as judges. A special shout out to Hannah A for taking pictures.

What’s Next

The Strength & Conditioning Cycle for December will be similar to the recent cycle, with the new cycle programmed by Coack Kate launching January 2. The Winter months are the perfect time to focus on Strength & Conditioning. The programming is always featured as part of the daily workout posting. Not sure if the Strength & Conditioning class is for you? Check in with an EAD | CFAH Performance Coach.

 

 

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.