“The toughest competitors I’ve ever faced bring more than just excellent sport-specific skills to the game; they bring solid, all-around conditioning.  The best competitors are total athletes, ready to hit it hard again and again while their opponent is slumped over and gasping for air. They’ve got what it takes to excel when others fail because they’ve worked hard to develop physical and mental endurance through aggressive strength and conditioning work.”
– Butch Rolle, NFL record-holder and two-time Super Bowl player

Registration is now open (>> Seminars Tab) for the EAD / CFAH Summer 2013 Youth Athletic Development Program. This program is ideal for motivated student athletes ages 8 – 15 years-old who are eager to learn new skills, train hard, and head back to school stronger, faster and more powerful.

The classes — offered in two, five-week blocks and divided by age — will be led by a nationally-certified EAD / CFAH Performance Coach, and feature the same strength & conditioning training techniques used by collegiate, professional and Olympic athletes.

Summer Youth AD l 13 – 15 Years Old l Wednesday & Friday, 10:30 a.m. – 11:30 a.m.

• Session A l June 12 – July 14 (9 classes; no class July 5) – $120.
• Session B l July 17 – August 16 (10 classes) – $132.50

Summer Youth AD l 8 – 12 Years Old l Tuesday & Thursday, 10:30 a.m. – 11:30 a.m.

• Session C l June 11 – July 11 (9 classes; no class July 4) – $120.
• Session D l July 16 – August 15 (10 classes) – $132.50.

Questions about the program? Contact  karen@eadperformancecenter.com

PROGRAM NOTES

• 16 year-old and older student athletes are eligible for regular classes with completion of Training Essentials or a “test out” session with a senior performance coach. Email Coach Karen for more information.
• Summer Youth Athletic Development classes must be used within the registered session; there are no carry-over or make-up classes. Classes are not convertible to a class card purchase. Participants will participate in rigorous training sessions — proper rest, hydration and nutrition are important.

In the spirit of those who have served our country, we expect all athletes competing in the Salute, Inc. got freedom? Tactical Challenge Sunday, May 26 to understand course movement standards and complete all stations and reps with the integrity befitting those that we honor. Course marshals will be available to answer questions and direct athletes, but honoring movement standards and completing reps with integrity are the responsibility of each athlete. Scroll down for a movement pictorial featuring 2012 competitors.

Athletes will exit the 5k run course approximately 50 meters before the finish chutes. They will pick up a sandbag — 40# / men (green sandbags) 20#  / women (white sandbags) — and use it to complete movements at five Tactical Challenge course stations. Tactical Challenge course is located in a grassy field located adjacent to the American Legion Hall at 121 North Douglas (Miner & Douglas).

Station #1. Hands Release (CrossFit Games) Push-Ups. Set down your sandbag and complete 25 Push Ups from a military / plank starting position, to the ground (chest touches), lift hands from the ground, and then push back up to full extension of elbows. Push Ups may be modified to knees, if necessary. Pick up your sandbag and head to Station #2.

Station #2. Ground-to-Overhead Lifts. Squat down, pick your sandbag up and lift it to a straight overhead position. Lower the bag back down to the ground under control (do not drop) and repeat for 25 reps. Carry sandbag to Station #3.

Station #3. Anchored Sit-Ups. Set sandbag across your feet and complete 25 Sit-ups with bent knees, hands touching the ground above your head and then coming up between your knees to touch the sandbag each time. Carry sandbag to Station #4.

Station #4. Army Crawl. Crawl, scoot and drag yourself and your sandbag through the tunnel. Do not touch the tape or you’ll incur a 1 minute penalty. Head to Station #5.

Station #5. Bag Hop Burpees. Set your bag on the ground and drop into a Burpee alongside of it and then jump laterally over the bag and complete another until you complete 25 Bag Hop Burpees. Chest must touch the ground each time and hands must clap overhead, Return your sandbag to the pile, exit the Tactical Challenge course and run through the finish chute.

Awards for the Tactical Challenge will be presented to the top 3 men and top 3 women, along with a special trophy for the fastest team (top two men’s + top two women’s times).

There is no special equipment required for the Tactical Challenge. The Salute, Inc. got freedom? The race begins at Miner School, 1101 East Miner (Miner & Dryden), and finishes at Recreation Park (Miner & Belmont).

Email karen@eadperformancecenter.com with questions.

Join us Sunday, May 26 for the Salute, Inc. got freedom? Tactical Challenge. Register today!

REGISTRATION CLOSES THURSDAY!

Challenge yourself. Celebrate freedom. Honor our heroes. The 5k is just the start.

Tired of the same old area 5k races? Have we got the event for you. Join Team EAD / CFAH for the 2nd annual Salute, Inc. got freedom? Tactical Challenge, Sunday, May 26. Tactical Challenge participants will run (or walk) the got freedom? 5k, peel off the main course, and complete a CrossFit WOD before re-entering the run course to cross the finish line. Register today!

Prizes and bragging rights will be awarded to the fastest overall man and woman, plus the top team. The team score will be the combination of the two fastest men’s and two fastest women’s times, last year turned in by EAD / CFAH athletes Brian “Biggo” O, Kim G, Mary Kate and Austin. Vincent Tagare, Arlington Heights, just edged out Biggo for the Men’s title, and Lisa Veneziano, Fenton, MI, took the Women’s title.

The Salute, Inc. 5k got freedom? course is USATF certified. The race begins at Miner School at 8 a.m. and ends at Recreation Park. The $55 entry fee includes a commemorative event shirt. All event proceeds benefit Salute, Inc. The Tactical Challenge raised more than $3,000 to help area service people in 2012, a dollar amount event organizer Elite Athletic Development / CrossFit Arlington Heights would like to increase in 2013.

Monica & Nina from the Monday-Wednesday-Friday, 5:30 a.m. Training Essentials class.

Congratulations to the April 16, 6:30 p.m. and April 22, 5:30 a.m. Training Essentials crews on the successful completion of the EAD / CFAH skills & technique development class. The crew officially graduated Saturday, May 11 and Friday, May 17, respectively. Please join the EAD / CFAH Performance Coaches as we welcome the new athletes to our Community:

Monday-Wednesday-Friday, 5:30 a.m.
Monica & Nina

Tuesday & Thursday, 6:30 p.m. + Saturday, 9 a.m.
Yasha, Rob P, Brittany & Tracy

The next Training Essentials sessions start Monday, May 20, 5:30 a.m. and Tuesday, June 11, 6:30 p.m. That’s in addition to the session that kicked off Tuesday, May 14.  REGISTER TODAY!

Don’t forget … we will credit your account three classes for every friend you refer to EAD / CFAH and who completes Training Essentials.

Email karen@eadperformancecenter.com for more info.

The 2012 EAD / CFAH Dragon Boat crew pushes off for one of the qualifying races.

Join us Saturday, July 27, 8 a.m. – 4 p.m. at Lake Arlington for the Chicago International Dragon Boat Festival. Ask any of the 2012 Crew and they will tell you that Dragon Boat racing is most certainly crazy-fun … and an event you simply won’t want to miss!

We’re currently recruiting athletes for Crew EAD / CFAH to paddle in unison to a drummer’s beat in a long, narrow boat decorated at the bow and stern with a dragon’s head and tail. There are men’s, women’s and mixed team race categories. Each boat requires 20 athletes, and we will crew as many boats as interest supports.

Crew EAD / CFAH did exceptionally well at the 2012 event, earning a berth in the event finals … and we’re ready to take the title in the 2013 event.

EAD / CFAH will return as the sponsor of the Dragon Boat Push Up Contest. Coach Jim introduced 2012 contestants to the Hands Release Push Up … to say that they didn’t like it would be an understatement!

Entry fee is $845 per team ($40 per paddler) and includes equipment, practice with a Dragon Boat coach and a minimum of three races. Email karen@eadperformancecenter.com today to reserve your spot.

Help EAD / CFAH retain the Tactical Challenge Team Title. Register today!

Challenge yourself. Celebrate freedom. Honor our heroes. The 5k is just the start.

Tired of the same old area 5k races? Have we got the event for you. Join Team EAD / CFAH for the 2nd annual Salute, Inc. got freedom? Tactical Challenge, Sunday, May 26. Tactical Challenge participants will run (or walk) the got freedom? 5k, peel off the main course, and complete a CrossFit WOD before re-entering the run course to cross the finish line. Register today!

Prizes and bragging rights will be awarded to the fastest overall man and woman, plus the top team. The team score will be the combination of the two fastest men’s and two fastest women’s times, last year turned in by EAD / CFAH athletes Brian “Biggo” O, Kim G, Mary Kate and Austin. Vincent Tagare, Arlington Heights, just edged out Biggo for the Men’s title, and Lisa Veneziano, Fenton, MI, took the Women’s title.

The Salute, Inc. 5k got freedom? course is USATF certified. The race begins at Miner School at 8 a.m. and ends at Recreation Park. The $55 entry fee includes a commemorative event shirt. All event proceeds benefit Salute, Inc. The Tactical Challenge raised more than $3,000 to help area service people in 2012, a dollar amount event organizer Elite Athletic Development / CrossFit Arlington Heights would like to increase in 2013.

Questions? Email karen@eadperformancecenter.com

Two EAD / CFAH athletes were born May 22 — the least common birthday in the US.

Happy Birthday to all our athletes born during the month of May. Don’t see your name listed? Let us know, and be sure to check in with Coach Karen next time you’re in to update your athlete profile.

Birthday wishes to: Beth H, Josh P, Kevin R, Sheila TE, Ben B, James J, Elizabeth L, Melanie M, Amy H, Andy S, Theresa L, Carol L, Kristin W, Jaron B, Margaret H, Amy Pi, Nate B, Michele S, Luis, Kim B, Mary Kate M, Lisa S, Larry L and Jane J.

Have you ever questioned your “lack of talent” for CrossFit? Chase the link to see the progress made by this woman.

Contributed by Coach Karen

Have you ever wondered if the reason that you’re not as good or as fast or as strong as others is because something is fundamentally wrong with you?

So did practicalPaleolithic.com blogger Adam Farrah. See what he has to say about in “It Probably Doesn’t Mean What You Think It Does…” The post is almost two years old, but the words are still timely.

If you find an interesting or thought-provoking post, pass it along! Post the link on our Facebook Page, or email it to karen@eadperformancecenter.com.

Hope to see you TONIGHT, Tuesday, April 23, 6:30 p.m., for Mind & Muscle: Train Your Brain for Optimum Performance. Join four-time US Figure Skating gold medalist and European and World Competitor Nicolette House as she reveals the tricks to unlock great performance. It’s time to break through the issues holding you back!

The inaugural Athena Classic lived up to its billing Saturday, April 20 as 80 women from 24 CrossFit affiliates braved three fierce workouts to land a spot in the finals, where the top 18 warriors battled for bragging rights, trophies, and almost $1,500 in cash and prizes. The Athena Classic will return to CrossFit Arlington Heights Saturday, April 19, 2014.

The final workout — a spectator-friendly-but athlete-nasty combo of a 500m Row, 30 American KB Swings (30#), 20 Pull-Ups and 10 Burpee Box Jumps — capped a great day of competition, and determined the 2013 Athena Classic Champion in the Open (18-39) and Master’s (40+) divisions.

2013 Athena Classic Master’s Champion Liza Nelson, Thadine Zajac, 2nd place, and Sue Walton, 3rd place (not pictured).

Liza Nelson, 43, CrossFit Carbon, took top honors in the Master’s division after posting a draw for Workout #1 with Thadine Zajac, 40, CrossFit Roselle; placing second to Zajac in Workout #2; and then besting Zajac in Workout #3. The difference between being crowned Master’s Champ and placing second came down to 43 seconds, with Nelson completing Workout #4 in 5 minutes, 14 seconds to Zajac’s 5 minutes and 57 seconds. Rounding out the podium for the Master’s Division was Sue Walton, 42, Cheetah CrossFit, in her first-ever competition. Walton placed third in Workout #1, fourth in Workout #2, first in Workout #3 and fifth in the finals. Also competing in the Master’s Division finals was Kaia Kraus, 40, CrossFit Barrington; Kristin Young, 41, FitBodies CrossFit; and Laura Channell, 42, CrossFit Barrington. Channell edged out Lori Lindahl, 49, CrossFit Arlington Heights, from a finals berth by just one point.

The top three finishers in the Open Division — Jennifer McDade, 35, FitBodies CrossFit; Emily Yates, 29, CrossFit Connex; and Lindsay Wilson, 25, CrossFit E-Town — consistently scored well throughout the day, but each had an Achilles Heel workout that kept them from a lock on the overall standings.

2013 Athena Classic Open Division top three: Champion Emily Yates, Jennifer McDade, 2nd place & Lindsay Wilson, 3rd place.

McDade, entered the finals in first place after third place finishes in Workout #1 and #2, and a first place finish in Workout #3. Yates came to the finals in second place after a second place finish in Workout #1, fifth place finish in Workout #2 and third place finish in Workout #3. But Yates peaked at the right time, and her blazing time of 4 minutes and 39 seconds in Workout #4 pushed her past McDade, and to the title 2013 Athena Classic Open Division Champ. Wilson rounded out the top three spots with a first place in Workout #1, second in Workout #2, and ninth in Workout #3. Also competing in the Open Division finals was Julie Curry, 35, and Kelsey Dipman, 30, CrossFit Construct; Erin Matta, 33, CrossFit Barrington; Kasey Pontarelli, 23, and Erin Rupsis, 32, CrossFit Darrien; Tomeka Coe, 37, CrossFit Bloomington-Normal; Michaela Ortega, 22, CrossFit Amplify; and Gina Ciannetti, 31, CrossFit E-Town. Kim Greenstein, 34, placed highest overall among the CrossFit Arlington Heights competitors, with Mary Tapia, 45, and Andrea Poffenberger, 45, placing in the top 10 for Workout #3 and #2, respectively.

Members of FitBodies CrossFit run in competitor Diann Grim during the 800m Run segment of Workout #3.

In a day filled with stellar athletic performances, once of the most memorable moments came when the spectators packed into Elite Athletic Development / CrossFit Arlington Heights poured outside to encourage Diann Grim, 32, as her fellow FitBodies CrossFit athletes and friends ran alongside her as she completed the Workout #3 800m run. Diann, like all competitors, had the option to scale one or more workouts, but she never did. Her gumption and grit inspired those around her, and elevated her performance well above the scores she posted.

An initial batch of event photos is now posted, and more photos will be added in the coming days. Competitors and spectators are encouraged to contribute to the event photo album. Please email photos to karen@eadperformancecenter.com. Event results and more event information is available on the Athena Classic event page.

The sold out 2013 Athena Classic was hosted by Elite Athletic Development / CrossFit Arlington Heights and supported by Road Runner Sports-Kildeer, The Paleo Baking Company, US Wellness Meats, Jack Alexander Salon & Spa, Nowicki Chiropractic, Raw Revolution, Progenex, Unbroken CrossFit Outfitters, and Tropical Smoothie-Arlington Heights. Admission to the event was free, but many spectators contributed to the event charity, The Northwest Special Recreation Association, an organization which provides outstanding opportunities through recreation for children and adults with disabilities.

Take time to introduce yourself to our newest Training Essentials grads. From the April 2 TE Crew: (back, from left) Jeff, Alex, James, Mark, Jenny, Laurie G & Juliet. (Not pictured: Lauren M & Lisa Z)

… And from the March 25 TE Crew (from left): Kristen, Bill, Juan, Mike M & Rob A.

Congratulations to the March 25 and April 2 Training Essentials crews on the successful completion of the EAD / CFAH skills & technique development class. The crew officially graduated Saturday, April 13 and Friday, April 19, respectively. Please join the EAD / CFAH Performance Coaches as we welcome the new athletes to our Community.

The next Training Essentials sessions start Monday, April 22, 5:30 a.m. and Tuesday, May 14, 6:30 p.m.  REGISTER TODAY!

Don’t forget … we will credit your account three classes for every friend you refer to EAD / CFAH and who completes Training Essentials.

Email karen@eadperformancecenter.com for more info.

Looking for something to do to supplement your training over the next few weeks? We have plenty of ideas & options.

Tuesday, April 16, 6:30 p.m. ChiRunning Workshop. Join certified ChiRunning instructor Patrick Burke to learn if this “natural” running technique is right for you. Register today.

Saturday, April 20, all day. Athena Classic all-women CrossFit competition. Drop by 8 a.m. – 4 p.m. to cheer on 80 competitors from 22 CrossFit affiliates from Illinois, Indiana, Wisconsin and Oklahoma. Or, let us know if you can spare a few hours to volunteer.

Sunday, April 21, 9:30 a.m. CrossFit Boot Camp & Open Gym. Since there are no classes Saturday, join Coach Jim for this always-different WOD … you just never know what will hit the whiteboard.

Tuesday, April 23, 6:30 p.m. Mind & Muscle: Train Your Brain for Optimum Performance. Join four-time US Figure Skating gold medalist and European and World Competitor Nicolette House as she reveals the tricks to unlock great performance. It’s time to break through the issues holding you back! Register today.

Tuesday, April 30, 6:30 p.m. 3-2-1 Goal! & 12-week Training Schedule Workshop. Set goals and develop a 12-week, custom training plan to achieve — and exceed! — those goals. This is a working workshop — please bring the 3-2-1 Goal! and 12-Week Training Templates from the EAD / CFAH Athlete Center. Register today.

Tuesday, May 7, 6:30 p.m. Performance Fueling Workshop. Dig in with Coach Karen, CSCS, CPT and Certified nutrition specialist, to learn what you should eat and when you should eat it to best support your performance goals. You will leave this workshop with a basic performance fueling plan customized to your goals. There will be a pre-work for this workshop.

Sunday, May 26. Salute, Inc. “got freedom” Tactical Challenge. Join us Sunday, May 26, 8 a.m., Miner School, for the 2nd Annual Salute, Inc. Tactical Challenge. Is there another CrossFit affiliate capable of unseating 2012 team champs CrossFit Arlington Heights? Or, finishing as many individual competitors in the top 10 as CrossFit Arlington Heights? Register today.

Due to continuing service reliability issues and the inability of a global communications behemoth and a small, independent web hosting company to play nice on the internet, the EAD / CFAH web site will be offline for a few hours sometime Saturday or Sunday as we move hosts and servers. We apologize for the inconvenience to all our athletes and visitors, and especially to those who use the aforementioned global communications behemoth. Please feel free to email karen@eadperformancecenter.com or post a comment on our Facebook Page if you have a question / need info as we undergo this transition. Thanks …