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Summer signup here.

From the Vault: Summer Emails

Last week the Summer 2018 Signup officially got posted and so far we have had less than stellar replies. Very little creativity and originality. But perhaps a reminder is needed, so here were the best ones from past Summers:

Summer 2015 Email Poll

Summer 2016 Email Poll

Summer 2017 Email Poll

Nick and Kroll did have pretty good ones, though. And we also have stirrings about the return of a certain handsome gentleman...

For real though, here's another reminder that May is already halfway over and that $225 price tag is open as long as the payment is in before May is over. So let's work to get that in, please!

New Kids on the Block: The Gardner Family

In March, Myron Gardner signed up for Fundamentals and has been in full Aaron-Sexton-Part-Time-Mode. With the most recent Fundamentals additions, hopefully we'll see that improve. Let me introduce Dawn and Malon Gardner.

Mrs. Gardner always dropped off Myron at the gym, and about two weeks ago while she was waiting in the parking lot I joked with her and asked when she's going to work out with her son. Surprisingly she didn't totally turn down the idea, and after talking with Reggie, Mr. Carey, and Mrs. Carey, she came in the next day to try it out and brought her daughter, Malon, in with her. Now they are our newest family going through Fundamentals.

Dawn is a senior in high school with a background in dance and Mrs. Gardner is one of those moms who claims to be out of shape but is really a beast. They finished Day 3 yesterday and are looking like they'll be all done by some time next week. We'll check back in soon!

New Graduate: Danielle Schornack

Yesterday afternoon Danielle Schornack finished her 7th and final Fundamentals session with a good effort on Helen, modified with 150m runs (200 on the last round), 8k kettlebells, and ring rows.

Danielle has had a very productive set of sessions with me and managed to do better than I was expecting. The skill side of things is looking good - including kipping, Pose, and unweighting; the strength is there too, especially lower-body. The stamina and endurance is not, but will come in time. The thing I've seen improve most, though, is her mentality and toughness.

CrossFit makes you uncomfortable, and at the Champions Club we don't really bias towards what people are good at. If you are bad at something, you best believe we don't skip it - at least too often. Over the course of Fundamentals, Danielle has been presented with opportunities to do many things she's not good at: rope climbs, push-ups, multiple reps of squats, etc. It seemed at the beginning she reached mental fatigue before her legs and arms did, and she would talk herself out of something. But especially after her last couple sessions, this has not been the case. So here and now I'm putting this out in public that Danielle Schornack is an athlete and is strong and will not be settling for anything less! She's officially getting the Shaka/Arlene treatment. Welcome to the Champions Club kiddo!

Ghosts of Champions Club past: Erica "EP" Potter

Quote of the Week vol. 242: Dad Joke Special

Coach Casey: "Didn't Craig Mack die, or something?"

Me: "Yeah, I think it was last year? Not sure how he died, though."

Coach Casey: "Hmmm... must have been an ear infection."

Me: "Yeah... what? Whatchumean?"

Coach Casey: "You know... with all that Flavor in the Ear."

New Kid on the Block: Don Robinson

Another Champions Club elder has jumped in for workouts in the morning with Mrs. Gloria. Coincidentally it's also one of my neighbors, Don Robinson, and I think I may have tricked him a bit into working out with me, to be honest.

Don, 82, has lived a few doors down from me for as long as I can remember, and I talk to him and his wife all the time when I dribble up to the gym. "Go Blue!" he always says to me. About 3 weeks ago he was talking about how he was nervous when walking up steps and he always felt off balance. Next thing we know, he came into the gym three weeks ago and hasn't stopped. Today, he managed to push himself up off the ground for the first time!

We've been doing a lot of general movement patterns like get-ups, hanging, and stepping, as well as specific ones like blocked squatting and ring rows. He even felt comfortable enough to do a few plate jumps!

Be on the lookout for Mr. Don to be moving around like a 30 year-old in no time!

Get off the Ice: Another Reminder

Putting ice on injuries is a thing now, most in part, due to one guy. In the 1970s, Dr. Gabe Mirkin published a protocol for treating injuries by using the acronym R.I.C.E. Rest, Ice, Compression, Elevation. That, in addition to other people piggybacking off that, made icing popular even at the highest levels.

In 2013, Dr. Gabe Mirkin publicly announced he was wrong. Using ice for injuries, at best, slows down the healing process, and at worst, makes things worse than they were.

Get off the ice!

According to probably every single textbook published on biology, anatomy, and physiology, the healing process involves three steps:




This is the body's natural, self-regulating system for healing itself. And the first stage of this is inflammation; without it, the rest of the healing cannot happen. So why would we want to delay that inflammation by putting ice on it?

Instead, we need to encourage this process to happen by increasing circulation and muscle activity (two things that are blunted by being cold.) The best ways to do that are to move as much as possible (without pain), use some compression (voodoo band, compression sleeves, socks, etc.), and elevate (full 90-degrees). In my experience in the Champions Club, and all the times I've been asked to "fix" an athlete on the spot who tweaked something at a football, basketball, or track practice, the only times this process has not worked is when someone needed an operation on the area in question.

So going forward, here are the legitimate reasons to use ice:

  1. If you're overheating and need to cool off
  2. If you can't deal with the pain and need to pretend it's not there
  3. If you've cut a limb off and need it to be reattached

If you fall in any one of those categories, then ice away. If your knee is bothering you, or your shoulder aches, or you had surgery, or your hamstring is sore, and you actually want to heal on time, here is what you need to do:

  1. Move as much as possible (walk, bike, wiggling toes, Marc Pro, etc.)
  2. Compress the area
  3. Elevate

Slowly but surely the pros, elite athletes, and best doctors are decreasing the amount of ice they use. I think eventually it's going to be gone completely, and I just hope the Champions Club people can take advantage of being ahead of the curve. Our body knows what it is doing; inflammation is not a mistake in every human being in the world. Let not make it harder for our body to do its job.

Sunday Highlights: Handstand Practice

I always like doing video highlights of handstands or handstand push-ups; with the exception of Lindsey running on the sidewalk most of us have a pretty good sense of what we are doing when we are in the upright orientation, but when we are flipped upside-down things get a little tricky.

Yesterday at the team workout we did some practice with static handstand holds, and for the new parents this might have been their first time practicing this since Fundamentals. Here's how it looked.