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Welcome to the Champions Club Summer 2018!

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


Quote of the Week vol. 250

"Less but better."

- Dieter Rams

Campus Improv Eats - Maddy

So now that the kids are away from school, we get the opportunity to see what some of gthe food choices are like at home. I had a conversation with Maddy Wesner this morning after her workout and we dug into the nutrition side of things, and how she needs to keep balance. Here's the meal she had when she got home:

Here's the breakdown:

  • Protein - 1 cheese stick
  • Carbohydrate - grapes and strawberries
  • Fat - peanut butter

The verdict. Win. Yes the peanut butter is probably Jif. The cheesesticks came from a cow that was probably not grassfed and sprinkled with Tibetan holy water. And she might be a tad low on the protein. But this is a great start towards balance. In the camp of quality vs. quantity, I would love to have both. If I had to pick one for someone to start with, it would be quantity because of 1) it can be applied more realistically to situations kids will see such as lunch room, restaurant, friend's house, etc. and 2) it starts to build the habit of categorizing food.

Next time. Add one more cheese stick and you should be golden. Maybe a few extra grapes or strawberries too.

Coach's Corner: Back Squats + GoFundMe Opportunity

Coach T has been doing a great job this Summer so far adjusting to the high intensity, all-inclusive way we approach CrossFit. But his specialty remains coaching the basic lifts; back squat, bench press, and deadlift. Last week he got a chance to coach 8th grade rookie Sam Butcher on her first ever sets of back squats. Here's how it looked.

Control of the spine is one of the most critical things to develop for anyone, let alone a teenager playing sports. Going slow and holding static positions is one of the best ways to help that. Keep that in mind moving forward for whenever we have max effort days this Summer.

...........

On a down note, bad news came out of the Utica Ford community on Saturday. Head football coach Todd Koehn passed away this weekend unexpectedly and a GoFundMe page has been started to help cover the funeral costs. I met Coach Koehn a few times at Ford while preparing for the MSU clinic and helping out with powerlifting. In a world of football coaches throwing out terms like "get BIG" without thinking and downplaying anything related to CrossFit, Coach Koehn seemed to be nothing supportive of not only Coach T, but an oursider like myself. I always felt welcome at Ford and Coach Koehn went a long way to make that possible. He's definitely someone I would have liked to play for in high school.

Saturday Highlights: Jurassic Park Theme Workout

Yesterday marked the return of our Jurassic Park Theme Workout - which debuted back in Summer 2015 - and had a total of 17 in attendance! Two weeks in a row of great Theme Workout attendance definitely makes me less of a cranky elf. We modified this one a bit; changed clean & jerks to just cleans, and did 2 reps before rotating instead of just 1. We also did the full minute on the second rotation. Due to the numbers, there were short transition times after the dinosaur attacks to get us organized.

The winning team was Murley and Fry!

Danielle and Cecilia were close in second place, followed by a few other teams. We even got a surprise guest appearance from Pat! Overall it turned out pretty well given the complexity of this workout compared to, say, 80s or Disney. Big ups to everyone that showed up! I'll keep you guys posted on when the next theme is.

Check the results here.

Check the photo gallery here.

Athlete of the Week: Dylan Colussi

Murley was campaining all week about getting this award, and Ashley Fry had a great start to the week, but the Athlete of the Week for the 4th week of Summer 2018 is Dylan Colussi.

Q: Who had the 5 best workouts this week?

A: Dylan, Dylan, Dylan, Dylan, Dylan.

With the rookie crew it's tough to gauge workouts based on times or rounds because most of them either 1) forget to count rounds/keep track of time or 2) are doing the workout for quality. This week they were challenged with the heat on multiple workouts, and Dylan's running and cleans is what stood out. He moved from 5 to 10-lb. dumbbells as the week progressed (starting with 5s on Monday's Hotshots and finishing with 10s on yesterday's Jurassic Workout) and is showing good Pose technique on runs up to 400 meters. On Tuesday, while the morning session did a modified squat test, Dylan worked on his back squat for the first time and ended up looking pretty good with the 15-lb.bar. Then for good measure he did the 2-min dumbbell squat test after his lifts were done and beat his rival, Dakarai, by 40 reps.

Our rookie crew is slowly developing this Summer - similar to last year - and Dylan is one of the most consistent ones. This week was a great example of that. Keep it going youngster!

Does it Count: Triple Pull-up Edition

Yesterday we had quite a few New Graduates with Josie and Jen Ash's double unders, the entire 10 am session got their first rope climb, and in the afternoon we had three near pull-ups at the 4:30 session: Coach Casey (who is sometimes called ManCasey, Mrs. Tara (his loving and supportive wife), and Nick Bewick. Check it out!

Do they count? Is this just their way of showing their jealousy at Mr. Bennis and his lofty, resume'-worthy Athlete of the Week award? You guys make the call.

Double Graduates: Jen and Josie

This morning at the 9 am session, we had two kids get their first double-under.

Josie Junkin came in early to get a head start on her up north trip for the weekend, and during the warmup she got her first double-under.

Minutes later, Jennifer Ashley was messing around with the split rope and found a rhythm that looked like it would be good for a double-under. So we gave her a red rope and she got it!

Great job kids!