Site Search

Athlete Search

WOD Search

Photo Search

Additional References
Athlete Profiles
  • A (3)
  • AWOL (5)
  • B (7)
  • C (2)
  • F (3)
  • H (1)
  • J (3)
  • K (3)
  • L (1)
  • M (3)
  • P (3)
  • R (1)
  • S (3)
  • T (2)
  • W (3)
  • Z (1)

Welcome to the Champions Club Summer 2015

See schedule here.

"Come see for yourself or stop making a fuss
You don’t really know Summer ‘less you’ve spent it with us" - Summer's Eve

Pics of the Week: Vacation, Soccer Camp, and Handsome

As with last week, there are quite a few contenders for Pic of the Week this time around. First, we have our 10am soccer boys from De La Salle at their Oakland University camp last week. Their team went 3-0-1 and from what I've heard all four boys played well.

Next up, we have two unexpected acts of handsome, the first coming from Matt Fecht as he came in right from his Wayne State interview...

... and then we caught Mr. Z right after work...

Lastly, we have a lot of families on vacation this week. The Andersons have not been in the gym in what feels like forever, but they have been texting me to give them workouts. Here's Mrs. Anderson doing some Campus Improv mobility.

And finally, we have Carter the Blob doing a pistol somewhere in Wyoming, probably thinking about Rocket Launchers and dodgeball.


Baseball Update: Collin Plays Local

Collin Skorupski and his travel baseball team, the Motor City Mechanics, will be playing in a two-day tournament this weekend at Brimingham Groves High School. They already had a game today but they are playing two tomorrow; one at 12:45 and the other at 2:30. I have a Fundamentals session at 2 but I will be heading there afterwards if anyone wants to tag along.

Poll: Concertz

Last weekend we had an abundance (read >0) athletes go to various concerts in between the Saturday team workout and the Sunday morning mobility. Master P took last minute date Joe Wonsil along to see J.Cole at DTE.

Annnd the Kavanaughs spent their Saturday at the Palace to catch Shania Twain's Rock This Country tour.

From what I heard from Joe, and from attending the Shania Twain concert, they couldn't have been more different. Although I'm sure all parties involved were so pumped up no one slept that night. Shania had fire blasts and a huge band and so many lights I may have had a seizure. J.Cole, on the other hand, had one large prop on stage but other than that it was just him and the mic. 

What's the best concert you've ever been to? Was it glamorous and glitzy or a little more laid back? Does it make a difference?

Noodle Arms in Olympic Lifts

Which object would you rather do a heavy clean and jerk with? This one…

or this one?

It’s much easier to move an object that moves as one piece. More moving pieces = more variables, and you have to work much harder to successfully move the entire object. The force you apply to it dissipates as is passes through each moving segment. This presents a problem when you have to perform multiple reps, use a heavier load, or move faster.

This rule also applies to our own body. It's the "One Joint Rule," as Kelly calls it, that dictates our body's ability to generate and withstand force. The One Joint Rule is most often applied to a deadlift. We know that the more your back moves, the more potential you have for injury. That's because the huge force that your body has to overcome is dissipated throughout each spinal segment that moves. It is essential to keep a 100% rigid spine and only hinge at the hips, which is the "one joint" allowed to move in this case.

The One Joint Rule is just as important when you're unweighting. More variables = more problems. When you “unweight” with your arms bent and let them flop around like noodles, or your knees stay bent, or your belly isn’t tight, you are creating the same problems within your body. 

Here’s Katie Kav demonstrating noodle arm syndrome at the 9 AM on Friday:

And here’s fellow 9 AM’er Sydney keeping her arms straight.

I didn't take the picture at the right time for Sydney. This picture was taken right before she fully unweighted. The picture of Katie was taken right as she unweighted, and her arms were bent before her shoulders began to rise up. This is a common fault for people who have trouble unweighting properly. Not only is Sydney able to unweight her shoulders more easily, but she is able to keep a good shoulder position that will translate to a better receiving position for any lift.

When you have body weight, you need to have as few moving pieces as possible.

Guest Post Sneak Peek

Ladies and gents, there is a new guest post ready to publish. I thought Mrs. Carey's classic Why I Hate Toaster Strudles would never be topped in the Guest Post variety. But I believe we have a new contender:

11 Tips for Starting a Conversation with Chris Sinagoga, written by...

...Anita Partyka. Monday at 7 pm.

From the Vault: A Day for the Ages

Around this time last year Shannon Marchant and Nicole Murley were happily tucked away in their beds, dreaming of sugar plums whatever running people think of when they sleep, with the knowledge that they are both insane in the CrossFit realm. When Helen came up last summer and Shannon decided that her Champions Club record breaking performance from the 11:30 session could be trumped, she came back later. Before Shannon came back to the 6 PM to break her own record, Murley decided to take on her time and lower the bar even more. Here's the footage from that fateful day (this is the first workout).

Hip Hop Quotables vol 1: Southern Fried Intro

I think I understand how Jacob feels.

He scours the internet, and various intranets, in every nook and cranny he can come across to learn about weightlifting. Over the past 7 months he has gathered so much information his brain has not been able to contain it all and, as a result, his arms, butt, and chesticles swole up from intellectual overload. It's quite handsome, actually. Unfortunately for him, he has no one in this gym to share his information with; you can only talk about 5x5 squat cycles and deloading for so long before...

It simply doesn't interest me. Whether that is a good or bad thing for a CrossFit coach to say is the topic of a different post, but the idea is I can feel Jacob's frustration with another topic: hip hop.


I am what is known as a Hip Hop Head. I have a CD collection that is well over 250 deep, with about 80 percent of them falling into the genre of hip hop. Since my Eminem epiphany in 6th grade, I became obsessed with rap music along the same lines of college football; it was something I could never do but thoroughly enjoyed and studied more than a rational person my age should be doing. Over the past 13ish years I have listened to new artists come up and old artists flame out, watched groups break up and get back together, and jumped on various bandwagons only to claim I've been on it the whole time. What I believe has happened over this course of time is the development of the most informative, unbiased, correct, and organic opinion of hip hop music swirling around in my head at any given moment. Fight me.

Now, here is where the Jacob thing comes into play: I live in Madison freaking Heights. Nobody cares. Well... I take that back. They care, but they're not obsessed, or they're not in Madison Heights. Jay is cool, but given his current Lil Dicky obsession, appears to have fallen off the deep end. Matt knows old stuff, but is completely serious when he says Nelly is a great rapper, so that's that. Jacob knows his stuff, but doesn't care about the old school. Mike Jack, my former teammate at Marygrove, is an actual rapper, himself, and he loves Lupe, Eminem, Andre, Kanye... I guess I'm cool with Mike. Much like Jacob, though, he doesn't have the ear for old school Nas, Rakim, Wu-Tang, and such. My former classmate at Foley now living in Florida, VJ Tocco, loved G-Unit, all the old school stuff, and, of course, Flo Rida... but he hates Lupe, so I hate him. In fact, the only person I could share opinions with across the board was my friend Sean Stemas, who introduced me to every rapper I like, has a better opinion than me, and currently lives in the great state of Alabama. He doesn't really listen to rap that much any more. So as sad as it sounds, I regularly engage in conversations with myself about topics I am stuck on. That results in things like ranking my albums from best to worst.

Two nights ago, it dawned on me that I run a website. And on that website, I am free to write about whatever I want. Sure, we do a lot of fitness stuff, be there is also a ton of off-topic posts ranging from Toaster Strudles to LeakSeal to a sunburnt angel named Denard. So this begins a new series I will be writing periodically called Hip Hip Quotables. I took the name from a section in a has-been magazine called The Source. In the early 90's, it was referred to as the Hip Hop Bible and had the infamous 5-mic album rating system, the prophetic Unsigned Hype column, and Hip Hop Quotables section. The magazine went strong through the late-90's until Eminem came out with Nail in the Coffin and single-handedly destroyed the entire company. But I figured the title would fit here.

In my Jesse Eisenberg Logic post, I first noticed the similarities between Hip Hop and CrossFit. And the more I find myself explaining my views of CrossFit, the more I notice how the two worlds parallel each other. At their source they are not sports, even though both are highly competitive and contain certain circles who treat it as sport (Hip Hop Game/CrossFit Games). Given this, there are no distinct guidelines as to how rappers or CrossFitters express their craft. Eminem, Ludacris, Drake, and Fetty Wop are all free to showcase their expressions of hip hop in the same way MobilityWOD, CrossFit Endurance, PowerWOD, and the CrossFit Games are all free to showcase their expressions of CrossFit. People will find a "bad" coach and say that CrossFit causes injuries in the same way they will hear "The Real Slim Shady" and think hip hop is responsible for the Columbine shootings. As you read the installemnts, hopefully you will see these things as well. Plus, a majority of my posts have Hip Hop references in the title or the body, so it would be good to know where they come from. On a smaller scale, Hip Hop is a very simple, fundamental version of music you will hear in Country, Jazz, Rock, and Classical genres (which also sounds like CrossFit being the foundation of more advanced athletic movement you see in sports.) So understanding basic principles in rap will make it easier to see why you like your favorite artists. Finally, if you are a Hip Hop fan, you will find this a great way to expand your listening options.

And if it doesn't interest you in any way, then don't read it. No offense taken. Till next time...