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.

3-2-1 Goal!™ Workshop Registration Now Open.

Workshops are scheduled for Dec. 5, 6 & 7. Register today.

Registration is now open for the December Elite Athletic Development 3-2-1 Goal!™ Workshop for January – February – March goal setting and optimum class mix planning.

We will offer two different workshops in December: one for athletes who attended the September workshop (2.0), and a second for athletes who are new to the goal setting process (1.0).

Introducing the EAD Combine.

By Jim Inman, Owner & Head Performance Coach, Elite Athletic Development l CrossFit Arlington Heights l CrossFit Axis

Normally upon hearing the name “Christine,” I’d spin around looking for a demonic 1958 Plymouth Fury. Nowadays, I break out in a sweat thinking about how to pace my 500-meter rows so as not to kill my deadlifts and box jumps.

You may have noticed that over the last few weeks we’ve included a variety of seemingly random tests before the daily workout. Rest assured there was nothing random about “Christine” and the six other tests; they make up the new EAD Combine.
The EAD Combine encourages EAD athletes at all levels to measure and track progress on a set of standardized movements. Each athlete who completes the EAD Combine will receive a composite score to track over the coming months as part of their Elite Athletic Development 3-2-1 Goal! ™ setting.

The name Elite Athletic Development sums up our training philosophy: we use a disciplined, science-based methodology to help our athletes achieve sustainable results. One of the cornerstones of that methodology is SAID: Specific Adaptation to Imposed Demand.

Many of you have heard me pontificate on the importance of SAID, and I’ll explain it in more detail in future articles, but for now, remember that the human body adapts to—and only to—the specific level of demand imposed upon it. That is why if you come in and only use the same 20 lb. kettlebell for every training session, you’ll eventually plateau and STOP IMPROVING. Every athlete must increase the imposed demand on the body on a regular basis to continue to make changes in body composition, and improve strength and conditioning. Simply put, if you keep doing the same weight—even in different movements—progress will stop; once progress stops, backsliding begins.

The new EAD Combine, used along with a training log, encourages you to train with intensity and purpose, track your progress, and achieve sustainable results. Watch for more information on the new, custom Elite Athletic Development training log. The training logs should arrive in the next three weeks, and available to you at cost ($15).

Questions, thoughts or reactions regarding the EAD Combine? Let us know.

Training Logs Offer Easy Way to Track Progress

By Josh Sroufek, Director, Training Programs & Athlete Performance, Elite Athletic Development / CrossFit Arlington Heights / CrossFit Axis

A training log can provide a detailed record of all the key elements that contribute to a PR like sleep, recovery, and nutrition.

How many times has the most frustrating part of a WOD been trying to remember how much weight to load on your bar? Or what pace you should hit on your 2k row? Or recall your best time so you can dig in and set a new PR?

Starting and maintaining a training log is as simple as grabbing a spiral notebook from the drugstore, and regularly recording basic stats like completion time, rounds logged, reps tallied, and weight used.

In the time it takes you to finish your post-WOD recovery drink or snack, a few additional entries to your training log can provide tremendous benefit. Here are just a few of the many reasons to keep a training log.

Set Goals. Use your training log to clearly define your performance goals – a sure bet to immediately increase the probability that you will reach them. Your goals should be specific, measurable, meaningful and include a target date. For example, add 50# to my press by Dec. 31st.

Review (With Comment). Dedicate several journal pages to regularly review and comment on progress against major performance goals. Back to the 50# increase on the press. An example of a comment might be “Felt great on set 1 & 2, but struggled on rep 5 of set 3. Need to build to max weight quicker next WOD.” Use these pages to prompt changes in how you train – these comments can be a valuable reminder on ways to improve training intensity and efficiency.

Tracking Performance. Everyone loves setting Personal Records. But what about the days you don’t set PR’s? What happened? And why? A training log can provide a detailed record of all the key elements that contribute to a PR like sleep, recovery, and nutrition. The training log is also a great place to track the impact of personal obligations like business travel, home stresses, or a heavy social schedule. Just logging a few quick notes can help you understand why a particular training session did not go as hoped. When you check you training log notes, you can immediately gain perspective and see that it was just an off day; overall, you are still tracking to your goal.

Injury History. A training log is a great place to note tweaks, twinges and potential injury. “I felt pain in my shoulder during the round of 9 push jerks. Struggled with the weight on the round of 15. Should’ve dropped 10#. Going to go home and ice.” Or, “My knee has been bothering me every time I reverse lunge. Seems fine with I lunge forward.” With training, sometimes comes discomfort. A training log can provide great background when you talk with a performance coach or your doctor about any unusual pain you may experience. It can help you remember how long you’ve had pain, what movements bother it, what type of home remedies you applied, how long you took off from training and more. Keeping a detailed history of training volume, mobility, stretches, weight added to lifts, and notes on specific days a movement bothered you is only going to make it easier to diagnose and recover from the problem. This log can also serve as a way to not repeat the same errors that led to the injury in the first place.

Start. Today.
Training logs don’t take a lot of time to keep up; it is literally as easy taking time during rolling out and stretching after class to jot down a few thoughts about the training session.  It’s important to the entire EAD performance coaching team that you get the most possible out of your training session. We’re confident that keeping a detailed record of your training can help you achieve more. Start your training log today.

We Want to Hear From You. Do you keep a training log? What are the typical items you track, and how has this tracking helped you? Let know!

New Class Structure Overview.

By Josh Sroufek, Director, Training Programs & Athlete Performance

“MetCon. Strength & Power. CrossFit Women. Mobility & Recovery. Which class should I be in after Labor Day?”

This is a great question, and one we’ve heard several times since we announced the new EAD training options last week. So what’s the answer?

The people who train at EAD are on a shared journey to do better and be better, regardless of what “better” means to each person. It’s that “community” aspect I love about this place. I sometimes watch people talking and laughing after class and wonder if they would have made that kind of meaningful connection had they not just sweated through a really killer WOD. But even though we share a destination – “better” – the path to get there is unique for each person.

That’s why starting Tuesday, Sept. 6 we’re changing up our training options. The restructured classes will help each athlete within our Community achieve “better” in the way which best suits them, while supporting the CrossFit tenets of “unknown and unknowable”, General Physical Preparedness, and the 10 General Physical Skills (see related post). 

A few athletes have questioned the change – “I’m getting results. Why change?”, they say. We agree, you absolutely did get results from the previous class structure. And we stand by what we offered. However, we believe that in order for our athletes to reach their genetic potential, we need to challenge you in a different way. We also appreciate your honesty. Many of you admitted that you hold back – sometimes intentionally, sometimes sub-consciously – during the strength portion of a WOD in order to go harder during the MetCon.

Based on the goals you set during the 3-2-1 Goal!™ Workshop (register today / “Seminars”), we will help you select the “right” mix and frequency of MetCon, Strength & Power, and Mobility & Recovery classes to support goal attainment. Key to the mix will be periodization, or the progressive cycling of training elements over a defined time period, variety, performance fueling, and recovery. 

Here’s an overview of the new training options.


The Science. Metabolic Conditioning, affectionately known as the MetCon, challenges the body’s three energy systems (also known as metabolic pathways), and increases how efficiently we store and deliver energy.

What Are the Benefits? MetCon WODs are a fun and incredibly effective way to improve overall fitness, achieve specific sports-related goals, and change body composition.

What Can I Expect? Workouts combine strength, power, conditioning and core exercises in a constantly-varied mix. They are shorter, intense and will challenge you.

What Is a Sample WOD? For time: 100 Double Unders + 400m Run + 80 unanchored sit ups + 60 box jumps (24/20) + 400m Run + 40 Double Unders + 20 Wall Balls (20/16)

Can I Do It? Yes! Fitness Boot Camp, CrossFit Women and CrossFit athletes will quickly recognize the movements. Instruction / skill development at the start of class will help you acquire new movements, and the performance coach will scale the WOD to your current fitness level. 

Strength & Power.

The Science. This strength-biased workout will activate more muscle fibers, more rapidly, than any other modality of training.

What Are the Benefits? Strength & Power training is a solid foundation for all sports movement; enhances athletic performance; drives body composition changes; and builds confidence.

What Can I Expect? Olympic and Power Lift instruction, skill development & practice, and plenty of hard work. Make no mistake: this is no “sun’s out, gun’s out” lifting; we’re talking fully-functional movement.

What Is a Sample WOD? 1 Rep Max Snatch + Every 30 seconds for 10 min perform the following triplet: 1 Power Clean, 1 Front Squat, 1 Hang Squat Clean. Once you power clean the weight you cannot drop until completion of hang squat clean

Can I Do It? Yes! This class is perfect for athletes who like Olympic & Power Lifting, and who want increased speed, agility, quickness and strength. Fitness Boot Camp athletes have performed comparable movements with dumbbells (vs. a barbell), and CrossFit Women WODs frequently feature Olympic & Power lifts.

Mobility & Recovery.

The Science. Mobility & Recovery is the “missing link” for most athletes. The single greatest limiter for a majority of our athletes is the lack of mobility & flexibility.

What Are the Benefits? Injury prevention, increased range of movement, improved performance and improved movement efficiency are just a few reasons why you should attend at least one Mobility & Recovery class per week.

What Can I Expect? Classes could feature sports yoga and Pilates; core stability progression, band stretching; self-myofascial release; dynamic stretching; and more.

What Is a Sample WOD? Instruction, skill development and skill practice.

Can I Do It? Yes … and you should do it.

CrossFit Women. This class is a combination of MetCon and Strength & Power WODs. Athletes will attack the same WODs as the mixed gender class – but in a class just for women, led by a female performance coach.   

So here’s my answer to the question “Which class is right for me?”

They all are. The real question is what is the right mix and frequency for you? You’ll know that after you set your October – November – December goals at the 3-2-1 Goal!™ Workshop the week of September 12. 

Here’s a few other tips:

  • Try each class a few times. Focus on what you recognize. Embrace what is new, different and challenging.  
  • Come to class with an open mind. Meet new people. Expand your Community connection. Learn something new.
  • Ask questions. Many classes will have two performance coaches, so you’ll have ample opportunity to learn and grow.
  • Have fun. Celebrate accomplishments.
  • Get better.

CrossFit founder Greg Glassman opines that you are as fit as you are competent in each of ten general physical skills. EAD's new training program is designed to improve performance each of these ten skills. A nod to CrossFit South Bend for the image.