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.

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!