Next Training Essentials sessions start Monday, Oct. 6, 5:30 a.m. – 6:30 p.m. (Monday – Wednesday – Friday) OR Monday, Oct. 6, 6:30 p.m. – 7:30 p.m. (Monday – Tuesday – Thursday). Register Today. Call 847.394.8110 for more info.
Don’t let the seasonal drop in temps put a chill on your endurance training. Warm up to one of the challenging and results-based classes offered by the nationally-certified health and fitness professionals at Elite Athletic Development | CrossFit Arlington Heights.
Indoor Rowing Boot Camp. This class is for you if you like a low-impact, high-intensity, ever-changing and fun hour that will work every major muscle group in your body. Indoor Rowing Boot Camp will help you increase endurance, gain strength, improve flexibility, and cross-train for other sports.
CompuTrainer Rides. Billed as “the most interesting indoor bike experience yet created”, CompuTrainer rides offer an unparalleled indoor cycling experience for the serious racer or recreational cyclists. Once the dorides will increase your cycling power by 20 percent to 30 percent, and your speed by two to four mph. USA Triathlon and USA Cycling test and train their team athletes with CompuTrainer.
Fit4T5. Fit Interval Training 4×5 — Fit4T5 — is a 45-minute, high-intensity interval training session that targets multiple muscle groups through a series of functionally-based movements. Fit4T5 is the perfect training experience for athletes of all levels looking to improve cardiovascular and muscular endurance, drive body composition change, and enhance performance. Fit4T5 class size is limited to five athletes to ensure a personal training experience.
Fitness Boot Camp. Reap the benefits of training with the most experienced and credentialed performance coaches in the area during this one-hour mix of exercises and movements – body weight, dumb bell, kettle bell, plyometric, indoor rowing, and more.
Endurance Coaching, Strength & Conditioning, CrossFit, and More. Join the area’s leading sports conditioning and performance specialists for one-on-one, tandem or small group training sessions, and nutrition education / performance fueling coaching. With more than 100,000 athlete training hours, no facility in the area can match the experience of the Elite Athletic Development | CrossFit Arlington Heights Performance Coaching Team.
Train with the best. You deserve it. Arlington Heights-based Elite Athletic Development | CrossFit Arlington Heights helps competitive and “every day athletes” from across the greater Chicagoland area achieve a staggering array of results thanks to innovative strength and conditioning programs, a top-caliber coaching staff, and a unique ability to understand the needs and motivate each athlete.
Learn more about Elite Athletic Development / CrossFit Arlington Heights health and fitness programs for endurance athletes. Better yet, register today for a FREE class Tuesday at 6:30 p.m. or Saturday at 9 a.m.
This is another in a series of personal reflections contributed by Elite Athletic Development | CrossFit Arlington Heights athletes about the mental, physical and emotional changes experienced since joining our health & fitness community. Nick was a member of the May 2013 Training Essentials session. His wife, Jennifer, now pregnant with their first child, joined EAD | CFAH a few months later. After regularly attending MetCon classes (now called CrossFit) for several months, Nick added Strength & MetCon classes to his training schedule. That experience re-ignited his love for lifting heavy, and Nick quickly became a regular in the various EAD | CFAH strength-biased classes — PowerBuilding, Strength & Power and Strength & Conditioning. Nick credits the EAD | CFAH Training Community with dramatically improving his health. This is Nick’s story.
My whole life I have been a “big” guy. For a time while I was playing football, “big” might have actually referred to strong. Mostly though, it has just meant fat. For pretty much my entire life, my weight has fluctuated up and down, mostly up, peaking about the time I graduated college. Years of eating and drinking to excess caught up to me eventually, as it does to everyone. It was bad; I was severely overweight and very unhealthy.
I knew that I had to do something about my weight, and moving back to Chicago for grad school gave me the time to work on it. With a dedicated diet of strict portion control and working out daily I managed to lose the weight. But like most people, it didn’t last. The fluctuations returned, with the trend line seemingly always heading upwards. It got worse when I moved out to the suburbs and started commuting into the city for work. An hour to an hour and a half each way takes any extra time there might be for working out and saps any energy I might have had to do so. At least, that is what I told myself. The truth was that after having gone through it once before, I just didn’t know if I had it in me to do it again. That is where EAD | CFAH came in.
The first time I lost a lot of weight I mostly did it on my own. It was the thought of having to do it on my own again that I was most afraid of. EAD | CFAH helped me by giving me something that I didn’t have working out at the big name gyms or the student fitness center — a sense of community. A community that is supportive and encouraging. From the coaches to the other people in the classes, everyone was positive and kept me going, kept me showing up for class after class. Even though I felt weaker than I had in years when I first started Training Essentials, the coaches kept me wanting to come back for more. I got over how far I had to go and started focusing on what I was seeing. I was seeing results. Not just results on the scale, though I did see those as well. I felt better, I moved better. I got stronger, faster, and more agile. After a while my clothes started fitting better, too! While the numbers on the scale were what got me to EAD | CFAH, the improvement elsewhere was what kept me coming back.
Getting healthier is more than just working out; eating right is at least as important. As the saying goes, abs are made in the kitchen. My wife and I did the EAD | CFAH 30 Day Paleo Challenge (editor’s note: the EAD | CFAH 30 Day Paleo Challenge is a performance fueling program inspired by Loren Cordain, Robb Wolff, and the Whole30 crew) and got great results. We then transitioned to the Whole30 Paleo Challenge, following the strict guidelines created by Dallas & Melissa Hartwig. It was definitely a challenge! Karen’s support and the resources available on the Athlete Center made it do-able, though. I dropped a bit over 6 percent of my body weight, saw significant visual changes to my body composition, and most importantly, have kept the weight off. Since then the wife and I have stayed mostly Paleo and continued to maintain the improvements we made in our lifestyle. It wasn’t too tough to keep up when eating better makes you feel better, too!
After more than a year at EAD | CFAH I feel like I am in better shape than I have ever been. The Strength & Power classes have me hitting 1RM lifts beyond what I could do even when I was playing football in college. After encouragement from the coaches to give it a try, and slightly tailoring the strength program to meet my goals, I was able to try my first strongman competition this past July. even hit my goal of getting at least one rep on every apparatus, including the ones I had never seen or touched before! Probably most importantly for me though, I can look back at pictures from when I started and see how far I’ve come. I still have a long way to go, but I know EAD | CFAH will be there to help me along the way, getting me back to where “big” just means strong again.
Have a success story you’d like to share with the EAD | CFAH Community? Let Coach Karen know … we’d love to hear from you!
This is another in a series of personal reflections contributed by Elite Athletic Development | CrossFit Arlington Heights athletes about the mental, physical and emotional changes experienced since joining our health & fitness community. Al’s first foray at EAD | CFAH was back in 2007 when he dropped in for a CompuTrainer ride. In the years since, he’s rounded out his training schedule with CrossFit, Strength & Power, Strength & Conditioning, Mobility & Recovery, and Sport Yoga classes. Al credits training at EAD | CFAH with increasing his durability and resilience in the very demanding sport of competitive cyclocross. In just over a year, Al has increased the 1RM on several lifts key to his cyclocross performance — something he believes makes the difference on and off the bike. This is Al’s story.
Back in 2007, a friend from my bike club asked if I had tried out this thing called a CompuTrainer at this new place called Elite Athletic Development. I didn’t know what it was, but he convinced me to go there one evening and give it a try. I had been getting more involved in mountain bike racing for a few years, and after meeting Jim and going for my first CompuTrainer ride, I realized that here was a training tool that could take me well beyond what endless spin classes would. Thus began four very constructive years of sweating hard, pushing watts and getting stronger on the bike.
While I was pushing myself on the CompuTrainer, on the other side of the gym were these people making a lot of noise dropping weights on the ground, grunting, climbing ropes, playing with tires and sledge hammers and jump ropes. I learned that these people were called CrossFitters. Meanwhile, I had started to race cyclocross, a sport that demanded that I not only pedal hard but jump off the bike and carry it up hills and over barriers — all as fast as possible, then repeat. Again and again. Jim had been suggesting that CrossFit might be something that would help me in cyclocross and I knew that he had coached a couple of “crossers” a few years before and so was familiar with the sport’s demands. At the same time, I was starting to be aware that as I got north of 60 years old, I needed to start paying attention to strength, not just for my sport but for general quality of life. The older people I saw taking falls were clearly not the strong ones. So I started doing some CrossFit and while I was enjoying some benefits, the WODs were working me so hard that the recovery time required was costing me time on the bike. Not a perfect balance. Then EAD | CFAH introduced the Strength & Conditioning class and I found just what I needed.
I did find out that there was a universe of stuff involving barbells that I don’t know but could learn. Who knew that Olympic lifts were so hard to do correctly? You want me to go down how far on a Squat? Shoulder mobility has something to do with a Front Squat? Why can’t I do an Overhead Squat? My core gets stronger doing Cleans and Snatches? Pull Ups make my abs stronger?
In two months, I learned that the ability to jump out of the saddle and sprint on the bike was materially enhanced by a Deadlift. I continue to find benefit from Squats, Cleans, and Snatches every time I need to jump off, shoulder the bike and power up a hill. I practice bike handling all the time and that means that I hit the deck once in a while. While I can’t prove it, I believe all the strength work has made me a little less injury prone when this happens. Bruises and abrasions one can live with, broken bones will wreck your season.
In January 2012 I had the opportunity to race Cyclocross Nationals in Madison. I got to the start line with 28 other 60-64 year-olds from all over the country and raced a course that was covered with snow; ice; frozen, rutted mud; regular mud covering the frozen ruts; and a whole lot of climbing. I finished 9th in that race in front of a lot of guys who were probably stronger pedalers than because they were hitting the ground all around me and I was staying on the bike. I don’t think it’s an accident that my strength work played a part in that success.
My cyclocross season is about to start for the year and I’ve worked Strength & Conditioning harder and longer than previous years. Thanks to Becky’s help (Jim, Karen and Scott, too) my Snatch 1RM is up 10 percent; Clean 3 percent; Press 21 percent;, Bench Press 8 percent; Deadlift 14 percent;, Back Squat 15 percent; and Front Squat 14 percent. I can’t wait to go to Nationals in Austin this coming January with all this new-found — but hard-earned — strength and power.
Have a success story you’d like to share with the EAD | CFAH Community? Let Coach Karen know … we’d love to hear from you!
2014 – 2015 CompuTrainer Session Dates & Pricing. Questions? Email firstname.lastname@example.org
10/13 – 11/09 4 weeks
11/10 – 12/21 6 weeks
01/05 – 02/15 6 weeks
02/16 – 03/29 6 weeks
03/30 – 04/26 4 weeks
4 week sessions: 1x/wk $85, 2x/wk. $160
6 week sessions: 1x/wk. $125, 2x/wk. $240