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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

A Quick Sleep Test

One thing I definitely don't emphasize enough in the gym is sleep. Sure I'll ask "are you sleeping okay?" and stuff like that, but this category falls into one of the things I just flat-out need to prioritize better as far as coaching goes. But if you're in the camp that has trouble sleeping, here's a question to ask yourself:

Are you active enough during the day to fall asleep at night?

Before you fix your nighttime routine to help you sleep better, fix what happens during the day.

New Kid on the Block: Katie Budo

Coach T's shepherding comes through again, this time with Warren Mott senior Katie Budo. She's been into martial arts her entire life and has actually been on the top of mine and T's recruiting board for over a year. She finally decided to pull the trigger to join earlier this week because she enlisted in the Marines and needs to be ready by November. Today was her first day.

Considering Katie's extensive time spent learning midline stability, loading order, and laws of torque in Lifetime Fitness, she's going through a condensed Fundamentals session. We did Days 1, 2, and 3 today all within an hour and some change. We'll do handstands, kipping, and other skills next session, then wrap up with some running and unweighting. I'll check back in after Day 3!

Quote of the Week vol. 288

Me: "Evan, do you want to go heavy today, or stay light and work on technique?"

Evan: "Hmmm. Let's stay light and work on technique. I know I can lift heavy."

- last week's max effort deadlift session

I was really proud of Evan for choosing the technique option. He's still got a long way to go before I feel comfortable turning my back on him deadlifting during an AMRAP workout, but he's made some great strides since last Summer when he first joined.

In the before time when we used to do 3 posts per day here, I wrote a good editorial called Silent Confidence that talks about the ego check you need to take sometimes in order to make the improvements you want. Check the link above.

Beast Mode: Sunday Kids + Babies

Yesterday we had a small kids session consisting of Avery Maul, Izzy Kruk, Jacqueline Asmar, and Mrs. Nevarez. Since the numbers were low we allowed Riley (Avery's sister) and Josh to jump in after their Babies session finished.

Cleans and jump ropes were the name of the game; feet together and knees out on jump ropes, and trying feel the timing fo the unweight on the cleans. My goal for the kids session is not to get them fit or strong, but instead to prepare them to jump into our regular class. Everyone moved the needle in a very significant way yesterday. Great work kids!

...And Mrs. Nevarez!

Pics of the Week: Baby Josh and Alexis

This weekend Josh Bennis ran in the Martian Race again, where he runs a full marathon accumulated over the course of a month or two, then finishes the last mile and change with the main racers.

The very same day I made my way out to Utica Eisenhower to catch Summer 2018 rookie Alexis Anthes in a tennis match. It was a mini-invitational with Ike hosting Marian, Midland Dow, and Port Huron Northern. Alexis, a sophomore, is ranked in the top 30 in the state and the match I saw was against a top 5 ranked girl. It was really exciting! Alexis won the first set by a lot, lost the second set by a lot, then went back-and-forth in the third set. She had match point a few times, but could not finish the Dow girl off. Alexis lost 6-2, 1-6, 5-7.

Regionals will be held at their school, and we'll try to get a good group to head out there and cheer her on!

Lost Movement Vocabulary

A few weeks ago Brand X sent out a message based on observations they've seen over the past few years. Mikki Martin, co-founder, talks about how they've been caught off-guard by assuming kids that come to them already have basic skills developed like running, jumping, throwing, and climbing. 


Beast Mode: Jonah

A few Saturdays ago Nick and Jonah were the only two in attendance and we spent a ton of time with each working on the deadlift. Jonah was mentioning that he felt them mostly in his back, which was odd considering his spine looked neutral and straight. When I hit his belly I noticed it was softer than cotton candy. That is not because he doesn't have abs, everyone has them, it's because he wasn't using them.

We did a lot of bracing emphasis at yesterday's max effort session and Jonah translated the stuff from a few weeks ago into yesterday. Here's his last set at 155 lbs.

For every rep he did, the only places he felt it was in his abs and legs. Signs of a good deadlift at this stage!