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Big ups to Josh Howey and Danielle Worden!

Josh finished 4th in the state for wraastling and Danielle finished 3rd in the state for powerlifting


Beast Mode: Moms Cleaning As Usual

Yesterday morning we had Mrs. Bennis, Mrs. Pip, and Mama V in attendance for max effort cleans. We worked on going from the ground with all three of them because 1) things were looking good from the hang position and 2) being able to do cleans from the ground during regular metcon workouts adds a different level of suck and fatigue. So congratulations ladies!

Anyway, here's their last sets:

85 lbs. for Mrs. Bennis, 105 for Mrs. Pip, and 75 for Mama V.

New Kid on the Block: Aleese

Aleese Heinzman is a Wayne State student and currently a student teacher with Warren Mott's P.E. program. Mrs. Bass, Mr. Shiff, and Coach T recommended her and two other student teachers come my way for some intro lessons to get them a background in some of our philosophy. Aleese is the first one to follow through so far, and she is actually on board to join the gym!

Aleese was born in Columbia, South America, grew up here in Michigan where she did competitive gymnastics early on and went on to win a state championship in long jump at Avondale High School. Her background has really prepared her well for CrossFit in terms of movement, now we just need to develop her endurance and stamina. We're two session in so far, so I'll check back in after Day 5. I have high expectations for this one!

Quote of the Week vol. 284

Me: "You guys ever heard of the CrossFit Butt Test? It's where you lay on your belly and roll a loaded barbell over your back; if it hits your butt then you pass."

Mrs. Pip: "Well I can pass the Gut Test on the floor press because my stomach always stops the bar from resting on the floor."

Campus Improv Eats: Sabal Is Still Alive Somewhere Out There

Sabal sent in a meal for Campus Improv Eats this week.

Here's the breakdown:

  • Protein - chicken
  • Carbohydrate - spinach, strawberries, watermelon, honeydew, trail mix (though I don't see any M&Ms in there!)
  • Fat - avocado, almonds, trail mix, dressing (olive oil-based)

Win or loss. This is definitely a win, assuming there is around 4-5 oz. of chicken tucked under the spinach. He has lots of fruit and veggies in there, which is why the dried fruit in the trail mix is not a bad thing in this instance. Lots of fat. Nothing to complain about here!

Next time. One thing Sabal did add that wasn't pictured was 16 oz. of water on the side. I talked about this with Mel a little while ago, but I personally noticed the difference in my thirst when my carbohydrate sources come from fruit/veggies compared to not fruit/veggies. If, say, I have oatmeal for breakfast instead of fruit, I'll feel really thirst afterwards - even if I drink a ot of water with it. I don't know if getting a lot of your hydration from fruits and vegetables is a legit thing, but I feel like it is with me. When I look at a meal like Sabal's and see good sources of carbohydrate, I want to make sure they aren't forcing water down. If he's thirsty, drink water. If not, don't.

Bad Self or Good Self?

In the winter when I wrote the College Kids Christmas invitation this winter, I posted a video from Summer 2014 of a parking lot sprint workout spread across the sessions. The 5pm group included three Banets, Anita, and a very early-on version of Katie Shakes. She told me after she saw the link that it was difficult for her to watch that because of how different she looked then compared to now. Then on Angie made a similar comment on her 205-lb. deadlift video last week.

In terms of body image, I can't relate to feeling like that, but I can in other areas I've had compare-to's to look at in retrospect. Basketball, for instance, involved constantly watching film grom games past and seeing all the mistakes I made. And I sometimes stumble on old posts like Calling Out the College Kids and cringe at how I handled some situations.

The truth is those are the times to be the most proud of yourself. Mrs. Bennis and Coach Casey are probably the fittest they've ever been in their lives at the moment. It doesn't take too much effort for them to get to the gym because they've made so much progress and they feel better and the ball is already rolling in the right direction. Last March it was not a routine. And for someone in their shape and health to make the choice day after day after day to build a healthy habit takes an unfathomable amount of effort, and a level of effort they might not even be comfortable with now.

"I think I want to get myself in a little better shape before joining" - Coach Casey ten minutes before he decided to join.

Another thing to keep in mind is that there is almost no chance your problem is unique. In fact, you probably don't even have to look that hard to find someone you personally know that is going through the exact same difficulty you are. Putting yourself out there for everyone to see is uncomfortable, but helps other people too. You all see Katie Shakes doing ridiculous things with barbells on the daily, but that's only because you joined recently. If you didn't see her during 2014 or early 2015 then you wouldn't know how much she struggled in here; having that as a reference can definitely be a motivating factor.

Be thankful for your new self, be humbled by your best self, and be proud of your old self.

One Year Anniversary: Game Changers pt. 2

Last spring the New Kids on the Block snowballed at a record pace, and led to a record Summer. This was spearheaded by two families, and while their start dates are not exactly the same, it seems like they have been here forever.

On March 17 of last year, Mr. and Mrs. Bennis started their first Fundamentals session with me.

Two days later, Casey Colussi did his first Fundamentals session.

... and like a month later, Mrs. Tara did her first Fundamentals session.

When these four were going through Fundamentals I had a feeling they would be great fits and long-term members. Even the comparisons were on point:

Bennis Family

Mrs. Bennis has that enviable ability to laugh at herself when she messes up, and Mr. Bennis is what we all wish Crawford was: soft-spoken and strong. Combined together they provide a perfect addition to our parents group.

Coach Casey

And Coach Casey - similar to the Bennis family - is a no-brainer. He's equipped with dad jokes and sarcasm, loves sports, hates working out, and has two kids already in the Champions Club that guilt him to coming in anyway. Sounds like a perfect fit to me!

Mrs. Tara

It has been predetermined by me: Mrs. Colussi will be the most hated parent in our parents crew. You know that person who always seems to be good at everything? That's her. She has endurance, strength, and mobility. In fact, she'll probably be our first parent to perform a pistol at some point in the near future. Go ahead Mr. Carey... you do the honors!

Still, I don't think I would have believed we'd have two of them on the Summer Dream Team, or the constant recruiting, or the freaking nets on the turf, or the road trips to Ionia, or the overall blind trust and buy-in they all have in the Champions Club, or the dry-turkying of pop, or the 10 months it took for a certain one of them to finally kick up to a handstand. The Colussi and Bennis clans just added so much energy to the sessions, and I know they probably each deserve individual posts, but it's impossible to talk about one person and not bring up the other three. So from now on they will be referred to as the Benlussi family.

Thank you guys so much for what you bring to the Champions Club and I am truly excited to see you all keep improving.

Seriously Coach, what the hell were you thinking?


Pics of the Week: Pat, Parking Lot, and Pip from the Past

A few submissions for Pics of the Week. First off, Fry and Shakes wentto the grocery store on Monday after the session to do whatever they do at a grocery store and who do they run into?

The Ghost of Pat L can never leave.

Next, we I happened to have my camera out in the parking lot when Mama V and the Benni were about to pull in.

Zoom in on Mama V's face if possible.

Lastly, Mrs. Pip brought in a receipt from 1998(!) for a bed she bought from the Mattress Factory. Check the company address.