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Welcome to the Champions Club Summer 2018!

Next Theme Workout: Shark Week/Hawaiian Mashup - Saturday at 10 am!

Beast Mode: Myron

Spring new kid Myron Gardner hasn't been in the gym in about a month, but he's been putting in a lot of work and travel on the AAU circuit with The Family this summer. He plays on the team one year older than the group I help coach, and unfortunately neither of our teams qualified for the National Tournament this year (The Peach Jam). But last weekend we played in the Peach Invitational (pretty much the NIT of the Nike Circuit) and Myron continued to make a good name for himself, as he picked up offers from Georgia State and Georgetown. Here's a few highlights.



With the last tournament coming within the next week, we should be seeing Myron back in action here really soon. Keep up the good work kiddo!

Campus Improv Eats - Baby Josh 7/20

Mrs. Bennis is one of the most frequend food-photo-senders in the gym, along with Alyssa Jabara. Earlier this week, Mrs. Bennis sent not her own meal, but Josh's. Here's what it looked like:

Here's the breakdown

  • Protein: Cheese stick and some kind of sausage link
  • Carbohydrate: Apple
  • Fat: Peanut butter

Win or loss. This one is a win for sure. And this brings us back to one of Coach Glassman's early famous quotes, "the needs of the elderly and the professional athletes vary by degree, not kind." He was talking about the fitness needs and workout program, but the same can be said for nutrition. I never noticed it until listening to a few recent interviews, but the idea behind the "Kids Menu" at restaurants is really stupid. Common sense would tell you that if parents are ordering salad or salmon, or chicken, or steak, the Kids Menu should be the same thing, just scaled in portion. But instead, it's hot dogs, mac & cheese, spaghetti, and hamburgers. Josh is 8 years old and never stops moving. Ever. This is probably a perfect lunch for him in terms of quantity; 2 blocks of protein and carbohydrate, and around double the fat. Maybe a tad bit more of everything, but probably not.

Next time. Now that we have the quantity down, let's see if we can work on food quality. Best place to start is with the fat - if possible, use real peanuts instead of peanut butter.

CFJ Feature: Safety, Efficacy, Efficiency

Trying to balance keeping people safe with actually getting results is a tough thing to do. This has always been something preached at CrossFit seminars and Chuck Carswell was featured in a recent Journal video talking about their Safety, Efficacy, and Efficiency continuum.


Theme Workout Announcement: Shark Week/Hawaiian Workout

This Saturday at 10 am will be the return of our classic Shark Week workout, just in time to kick off the weeklong special on the Discovery Channel.

Since 2014, we have combined this workout with our classic Hawaiian Theme Workout - sometimes doing it at the hill and sometimes staying at the gym. This year's destination is still TBA, but be prepared for both. As far as violence goes, the sharking stations is about as rough as it gets; run through the alley with a medicine ball and avoid getting sharked or else your team has burpees. Highlights from 2014 can be seen here:

As far as video production skills, this was surely my finest hour on Windows Live Movie Maker.

Anyway, this Saturday at 10 am! Be there!

Quote of the Week vol. 251

"When in doubt, don't"

- Kanye West

New Graduate: Evan

This evening, Evan Pugh doubled up and finished his last two fundamentals sessions. He was just getting over being sick over the weekend, and still managed to put in a solid effort on Helen.

As I wrote before, Evan comes from Coach T's old philosophy on training movement, and has done a good job adjusting to new techniques. He's not quite as inflexible as I assumed he would be, and nor is he deconditioned. He picked up on both Pose running and unweighting very quickly and allowed us to combine both into his final session. His most glaring weakness is his pulling strength from an upper body perspective. But he's got a solid base to build off going forward with the rest of the Summer. Look for him at the evening sessions!

Ghosts of Champions Club Past: Jack Trastevere or Josh Howey's dad

The Crooked Road Towards a PR

"If everyone pr'd on every race, the world record would be zero"

Matt Fecht uses that quote often when talking about how many different factors go into getting a pr in a race. For example, Matt qualified for the 2020 Olympic Trials after his race at Cal International in December. He was running with a broken bone in his hand, he didn't have good training leading up to the race, and he wasn't even mentally planning on hitting a top time. So then he ended up not only hitting a qualifying time, but also set his all-time pr by (I believe) 45 seconds.

Sometimes things just happen.

Yesterday's workout gave us a chance to examine what really goes into setting a pr. The workout we retested was done just about 2 weeks after it first came up. Is it physiologically possible to improve your overall strength and conditioning in two weeks? I don't know. Probably? Like a little bit I'm sure. But the pr's were coming by the 1 and 2-minute time range. Is Cecilia two minutes and thirty seconds better than she was on June 29? From a biological perspective, although I have virtually no background in that field, I would find that hard to believe. Why did she pr? I sure don't know.

I'll take it though, and I'm sure she will too!

Here are some factors that might go into a pr that are in your control:

  1. What you ate the day before
  2. What you ate the day of
  3. How well you were hydrated the day before
  4. How well you were hydrated the day of
  5. Sleep two nights before
  6. Sleep night before
  7. Technique improvement
  8. Mentality

Here are some factors that might go into a pr that you can't control:

  1. Who is in the session with you
  2. What the weather is like
  3. The equipment that is available
  4. The workout the day before
  5. The workouts the week before
  6. The coach's instructions and execution
  7. Having a previous compare-to time*
  8. Transition time
  9. Mood of the session

*I could see this one going in either but since the workouts are not quite random but incredibly varied, it's really luck of the draw which one comes up that you've already done.

In no way are either of those exhaustive lists, but you can see there's plenty of things you can control, and plenty you can't. Last time the workout was done on probably the second-hottest day of the Summer (next to SpongeBob the following day). The previous workouts were GHD sit-ups, mile run, tons of thrusters, and more GHD sit-ups. This one was coming off a rest day, and had the toughest workout leading up to it being the hill. It was very muggy in the morning, and Shakes and V pr'd by a ton. It was pretty nice in the afternoon, and everyone still pr'd by a ton.

Kroll pr'd by 5 minutes at the 11 o'clock. I'm not sure what to make of that.

Erika Banet missed a pr by 40 seconds. Does that mean she got worse? Hard to know for sure, but I don't think so. In fact, I think she's at her top form I've seen from her since Summer 2015. Maybe she just had a mental lapse in the middle of the second round. Maybe she didn't sleep well, or eat well. 40 seconds in this long workout is close enough where you almost look at it as negligible. If anything, she maintained. Same with Jesse, who was 20 seconds off his time two weeks ago.

In training the way we do, chasing pr's is not the way to go. They will come with a combination of controlled and uncontrolled things. Just do your job that day as best as you can. Training is a process and despite the laid-back approach to the results we take, we still don't hand out participation trophies. Erika has been with us for over 5 years now! In the next 5 years, do you really think she's not going to come across a workout or two that she does not pr? It would be impossible not to. Especially when she gets into her 40s and 50s. Over the course of our lifetime training in CrossFit, you have to be able to see that and, more importantly, be okay with it. On days you have it, go for it! On days you don't, make it a challenge to see how close you can stay to your pr. When the time is right, and you've been doing your job consistently, it will happen.