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.



Five Answers You Want to Hear: The Microgym.

Re-posted from Fit For Arlington Heights, a health & fitness blog from the nationally-certified professionals at EAD / CFAH. Have a topic you’d like us to research? Email

Contributed by Coach Karen

The microgym — small, independently owned places which specialize in one-on-one and small group activities  — have muscled into Arlington Heights and the surrounding area, pumping up the options for the fitness-minded consumer.  According to the Sports Industry & Fitness Association, 6 of the top 10 growing sports and fitness activities are class-based, the primary charter of most microgyms. But how do you know which microgym deserves your fitness dollars? Here are Five Answers You Want to Hear when you ask the owners of a microgym: “Why are you right for me?”

We train -- not exercise -- at EAD / CFAH.

What we do at EAD / CFAH is train — not exercise.

1. We Specialize in Training (not exercising). Anyone can lead a group of people in an activity to burn calories, reduce tension, socialize or keep active – that’s exercise, and it doesn’t even require professional certification. Exercise is better than sitting slouched on the sofa, clacking through the channels. But it isn’t, nor will it ever be, the equivalent of training. Training is the systematic, periodized, progressive process to achieve a defined set of performance goals. A good exercise session leaves you sweaty; a good training plan delivers measurable results in ten key areas — Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. Ask the microgym owner to describe the process used to establish, track and maintain goals, and show any tools used to support the process. Ask the owner how staff supports member goal setting and recognizes goal attainment, detail his or her personal goals, and share member success stories. If the microgym isn’t structured to help you get leaner, stronger, faster, more agile, better at your chosen sport, or improve key health indicators, look elsewhere … you deserve better.

2. We’re Established. There is something to be said about longevity. According to Crain’s Chicago, microgyms are quickly “approaching the ubiquitous presence that bank branches enjoyed during the real estate boom.” But not every microgym will succeed; University of Tennessee research cites that more than one-third won’t survive two years in business. A microgym in business for five or more years has winning formula – and plenty of satisfied customers. Take time to thoroughly check out the microgym’s website and read up on the business history, philosophy and mission. Then talk with the owner and ask about business growth, how long people typically stick around, and the top three reasons members give when they leave. Signal the alarm if the owner can’t readily answer those questions.

There are fewer than 50 Certified Strength and Conditioning Coaches listed on the NSCA website. Three EAD / CFAH Senior Perofrmance Coaches -- Jim, Karen & Josh -- have earned this prestigious certification. The fourth Senior Performance Coach, Becky, is a Certified Athletic Trainer.

There are fewer than 50 Certified Strength and Conditioning Coaches listed on the NSCA website. Three EAD / CFAH Senior Perofrmance Coaches — Jim, Karen & Josh — have earned this prestigious certification. The fourth Senior Performance Coach, Becky, is a Certified Athletic Trainer.

3. We’re Qualified. The National Commission on Certifying Agencies accreditation serves as a benchmark on how organizations should conduct professional certification. The NCCA has accredited only 13 of the thousands of health and fitness programs offered across the country.  Among the most prestigious NCCA accredited certifications is the National Strength and Conditioning Association’s Certified Strength and Conditioning Specialist, the credential required to work with collegiate and professional sports teams.  Ask the microgym owner to detail the credentials held by staff, then verify that staff credentials are current and in good standing. If the microgym has one or more CSCS on staff, odds are that you’ll be in good hands. Don’t settle for a place where staff carries only boutique or non-NCCA certifications.

4. We’re Experienced. Experience matters when it comes to selecting a microgym. Ask the owner how many people currently belong, roughly how many people pass through the microgym each month, and  how many hours each person on staff has working with members. Search the internet for reviews and testimonials, and social media sites like Facebook, Instagram and Twitter for photos of microgym staff and members. Few or no pictures of microgym members and staff indicate lack of activity, and could be a warning sign. Ask the gym owner to describe staff experience with members of all ages and fitness levels. Ask about their programming philosophy – do they purchase programming from somewhere else, or develop it based on the needs of members? – and how they adapt programming to meet the specific needs of a variety of members.

5. We Have High Retention. People who get results stick around. Ask the owner about member retention. It’s a warning sign if a microgym turns over greater than 35 percent of members within 12 months.  Similarly, it’s not a good sign if staff members come and go. Ask about staff tenure, then talk to staff about why they stay, and why (or why not) that they refer people to the microgym. It’s a problem if staff members don’t speak about the microgym with pride and a sense of ownership. Ask the microgym owner to share member satisfaction survey results. It should tell you something if the owner hasn’t conducted a membership survey, and isn’t proud to show you the results. Drop in to a regularly scheduled class and talk with people before or after class – ask them what keeps them coming back.

CrossFit Women WOD l 11.05 p.m. & 11.06 a.m.

Remember to vote Tuesday, Nov. 6!

WOD the Vote! l For Time

Select six movements — three from each party — from the following list and complete them for time. The rep count for the movements tallies 270, which is the number of Electoral College votes required to win the presidential election. The movements may be done in any order, and you must complete each movement before proceeding.


45 kcal Row (this is a sprint … not a paddle!)

45 Box Jumps

45 Push Jerks (55#)

45 Wall Ball Shots


45 Weighted Sit Ups (10#)

15 HSPUs, Kick Ups or Wall Walks + 15 Pull Ups + 15 Hands Release Push Ups

5 Laps Farmer’s Walk (30# each side)

5 Laps Bear Crawl (1 Lap = 54′)



01.16.12 l Day 1: And So It Begins …

Welcome to the first day of the EAD / CFAH / CFAX 30 Day Paleo Challenge. You are in great company for the challenge: Almost 90 people (… and counting!) have committed to build their plate January 15 – February 13 around nutrient-dense veggies, protein (pasture-raised, grass-fed preferred) healthy fats & oils, and a bit of fruit. They also agree to leave behind sugar of any kind (including sugar alcohols and artificial sweeteners), processed foods, grains, dairy, legumes and less desirable fats & oils.

If you haven’t already done so, please take time today to:
  • Complete the Challenge Self Assessment
  • Take “Before” photos — front, rear & profile (you don’t need to share … but you won’t believe how many times people say to me “Gee, I wish I would’ve had a picture of what I looked like before I made this change.”)
  • Plan your menu for the week
  • Remind anyone & everyone you live with and / or share a meal with that you appreciate their support

Today’s Question: What are you most looking forward to about your 30 Day Paleo Challenge experience?

Chicago Indoor Rowing Championship Training Starts December 4.

A few -- but not all -- of the competitors from the 2011 Elite Athletic Development / CrossFit Arlington Heights / CrossFit Axis Chicago Indoor Rowing Championship.Trainng begins December 5 for the 2012 event.

The Elite Athletic Development / CrossFit Arlington Heights / CrossFit Axis community will kick off its 12-week training program Monday, Dec. 5, for the 2012 Chicago Indoor Rowing Championship. No previous indoor rowing experience is necessary. The 2012 Chicago Indoor Rowing Championship is Saturday, Feb. 25 at Chicago State University.

Register to row for Team EAD / CFAH / CFAX for $35 (or less; we’ll confirm as soon as pricing is posted) and receive one free rowing class, professional coaching & skill development, an event t-shirt, and your event entry.

EAD / CFAH / CFAX performance coaches have developed a proven training program to prepare for the indoor rowing event.

The 55-athlete strong Elite Athletic Development crew was the largest non-rowing specific organization at the 2011 Chicago Indoor Rowing Championships. Team members ranged in age, ability and fitness level. Even though most competitors had no previous indoor rowing experience prior to joining the Elite Athletic Development training program, the team logged impressive results, including:

  • The Mens’ 2000 meter relay team placed third, narrowly edged out by a storied Chicago rowing club; the Women’s team placed team fifth
  • Six athletes earned medals
  • Seven athletes placed top 5
  • 12 athletes placed top 12
  • Multiple athletes logged personal records in the 2000 meter, 500 meter and the 500 meter relay split

Training for the EAD / CFAH / CFAX Crew for 2012 Chicago Indoor Rowing Championship includes:

  • Technique Work & Sprints incorporated in to the MetCon and Strength & Power WODs on Tuesday & Thursday
  • Skill Development & Training — Monday, 6:30 p.m.; Wednesday, 5:30 p.m.; Friday, 10:30 a.m.; Saturday, 9 a.m.
  • Open Row(suggested workout provided) — Wednesday, 5:30 a.m.; Saturday, 7 a.m. & 8 a.m.; Sunday, 9:30 a.m. & 10:30 a.m.

CIRC 2012 training is included in the convenient, flexible EAD / CFAH / CFAX class card system. That means the monthly unlimited class card just became an even greater value with four different class types options — MetCon, Strength & Power, Mobility & Recovery, and Team EAD CIRC 2012 Training.

Cast away doubt and climb aboard … your boat awaits. Register today for the Elite Athletic Development / CrossFit Arlington Heights / CrossFit Axis 2012 Chicago Indoor Rowing Championship team!

Shop EAD / CFAH / CFAX November 26!

Save and win when you shop Elite Athletic Development North – CrossFit Arlington Heights or Elite Athletic Development Downtown – CrossFit Axis Saturday, Nov. 26 for American Express Small Business Saturday.

Make a $25 or greater purchase with your American Express Card and you’ll receive a one-time $25 statement credit with a registered, eligible American Express®Card. Plus, your purchase enters you in a drawing for a $100 Trader Joe’s Gift Card. Trader Joe’s is the unofficial, post-WOD EAD / CFAH / CFAX Community shopping experience.

Support small business. Shop local. Register Your American Express Card for Small Business Saturday.

New Athlete Starter Package Now Available.

Now is the perfect time for new athletes to try Elite Athletic Development l CrossFit Arlington Heights l CrossFit Axis. Experience a workout community where people care about you, and create health & fitness programs with your goals in mind.

Know someone who has been thinking about giving EAD a try? Let them know that the time is right … right now!

We’re offering athletes new to our results-based health & fitness community a great special offer to kick-start their training. Each athlete who signs up November 7 – December 31 will receive the following for a $75 investment:

>  A custom, Elite Athletic Development training log

>  A premium CrossFit Arlington Heights tee shirt (men’s & women’s cuts)

>  Three Elite Athletic Development Movement Essentials™ classes — the ideal way to learn the nine fundamental CrossFit movements, plus another 15 or so movements used regularly in our MetCon and Strength & Power classes

>  One free MetCon or Strength & Power class

>  A free, Elite Athletic Development 3-2-1 Goal!™ consultation with one of our nationally-certified performance coaches

This package is valued at more than $200. Know someone who might be interested? Please have them call 847.394.8110 orl email Coach Karen.