Site Search

Athlete Search

WOD Search

Photo Search

Additional References




Athlete Profiles
  • A (3)
  • AWOL (3)
  • B (8)
  • C (2)
  • F (3)
  • H (1)
  • J (3)
  • K (4)
  • L (1)
  • M (2)
  • P (3)
  • R (1)
  • S (5)
  • T (1)
  • W (3)
  • Z (1)

New schedule/payment plans starting now!

See details here


SPP: Practice Makes Perfect

In an earlier post, I discussed GPP (General Physical Preparedness) as akin to laying a solid foundation for reaching your athletic goals through The Principle of All-round Development.  This is not the end of the conversation, you do not stop building the house and place a make-shift tent on it after the foundation is laid or better yet just sleep on the cold hard concrete. Athleticism (I say athleticism instead of strength & conditioning because to one degree or another we are all athletes and your work in the Champion's Club is a means to allow you to express it) is only one of your tools, you can not forget to develop skill. Siff and Verkhoshansky write in Supertraining, "a high level of work capacity and sport specific fitness will not guarantee exceptional performance. Instead, the ability to exhibit a maximal level of prepardness, as the summated ongoing resultant of fitness and fatigue, is essential if such performance is to be more likely." (93) 

What does the above sentence mean?

Yes, you can have an exceptional performance. Yes, you can have the game of your life but the probablity of it occuring and even reoccuring decreases rapidly without a high level of work capacity and sport specific fitness. A solid GPP program will help to increase your work capacity but that only covers half of the equation. This is where the coach and athlete need to work on a SPP (Specific Physical Preparedness) program to address any skill deficiencies the athlete may need to work on to further their progression in their sport of choice.  

Siff and Verkhoshansky call this The Principle of Specialisation. They break it down into two categories:

(a) Practice in the specific sport under conditons which are encountered in competition. Competition is regarded as important in the learning of specialisation, so coaches advise regular participation in selected competitions.

(b) Special exercises for perfecting motor skills, tactics and other aspects essential to performing efficiently in the sport  (25) 

For instance in category B, doing Karen (150 wallballs) will not make you a better shooter even though it is similar in action such as opening the hips, acheiving triple extension, tricep extension etc. Shooting drills and working on your technique will make you a better shooter, but the ability to recover and perform those sports related tasks in a less fatigued state because you have developed a solid fitness foundation will allow you to work harder at obtaining those skills.

In Category A, shaving 2 minutes off your Kelly time (5 rds of 400m run 30 wall balls and 30 box jumps) will not give you the same experience as playing in a volleyball game even though you are utilizing the same energy systems (aerobic, anaerobic/glycolytic, and ATP-PC), jumping repeatedly and constantly getting in an athletic position such as when you go to bump the ball. It will give you strength to hit the ball harder, endurance to repeatedly hit the ball harder, and mental fortitude to fight through any fatigue or stress you may encounter in the game situation. This will allow you to play at an optimal level.

Everyone can lower the bar, but it takes a special group of people to raise the bar.

Great News

If you're like me, you have been in a state of sorrow over the past few days because Kelly Starrett, the Mobility Wizard, has been on a vacation in the mountains with no internet service. Thankfully he has returned to make the world mobile. If you are not already familiar, I highly suggest you start following the Mobility Wod he posts daily (If you're on the Hard Routine it's a requirement).

Remember, don't make the pain face!


Are You In Or Are You Out?

That is the question of the day and I don't know the answer because some of you have yet to respond.  The summer schedule starts in less than two weeks (June 13th) and if you have not firm committed to a time slot we can not guarantee you will get that time. For example, the morning session already has 17+ people signed up for it and has created the need for a 9am and 10am session. We need to know so we can set the schedule in concrete and the sooner you get your deposit in the sooner we can buy some more gear to help you reach your fitness goals.

Here's the deal:

If you don't let us know and you just show up on that first day we won't let you train. It's like an A-listers birthday party: if you are not on the list you don't get in.   

RSVP or I can almost gaurantee that results won't RSVP because they will not being showing up either.

We need to know if we can accommodate your needs if you have a varied schedule that won't allow you to go to one specific session.  

The ball is in your corner:

We just need you to kick it back. All we ask is that you commit 4-5 hours of your week to making yourself a stronger, fitter athlete. That is only 3 percent of your week which leaves plenty of time for eating in the zone, getting a summer job, playing and practicing your respective sport, lounging, and sleeping in.


Workout Schedule

Tomorrow (Tuesday, May 31) there will not be any workout sessions for kids or moms. The Catholic League track meet was rescheduled for tomorrow and our athletes will be tearing up the competition. See you back on Wednesday.


Tonight, however, six o'clock and Mom's Club is still on. So get a workout in before your day off.

Breakfast of Champions

Quick Paleo/Zone Pancakes (taken from The Paleo Solution by Robb Wolf with my own slight alterations added)

2 eggs (2 blocks of protein)

1/2 cup unsweetened applesauce (1 1/3 blocks of carbs)

1/2 cup nut butter (paleo diet does not use peanut butter because peaunts are a legume and legumes are anti-paleo but if you are doing this as a Zone meal then peanut butter is fine)

*adjust fat accordingly*

1/4 tsp cinnamon

1/4 tsp vanilla extract

coconut oil (or extra virgin olive oil)

Mix all of the ingredients except the oil. Stir well, until you have a uniform mixture. Next, use the oil to grease the pan (non-stick for the sake of whomever has to do dishes and has to flip the pancake). spread the mix on to the skillet/pan and cook over low/medium heat. Flip after 1 to 2 minutes, remember: turn 'em so you don't burn 'em.

To adjust your carb blocks accordingly you can serve the pancakes with a variety of fruit toppings or mix in a 1/3 cup of oatmeal (1 block of carbs) for more consistency.


Poll: Team Workout Theme

I would like people to vote on the theme for the first team workout for the summer. The choices are:


80's Themed

Super Mario Themed


Post your choice to comments

GPP versus SPP

Perceptions may vary but the essence of the programming revolves around the fact that the Champion's Club is a GPP (General Physical Preparedness) versus a SPP (Specific Physical Preparedness) strength and conditioning regime. The heirarchy in the training pyramid goes GPP, SPP and then Sport. GPP work is necessary to develop a solid foundation in numerous categories that encompass the wide base that serves as the beginning of any training. The 10 areas that we define as important in completing this foundation of fitness are:

Cardiovascular &

Respiratory Endurance










(they can be remembered as CRESS SPF CABA and have been taken from the creators of the dynamax medicine ball)

Numerous authors recognise The Principle of All-round Development as one of eight interrelated principles in sports preparation. Siff and Verkhoshanky write, "This entails building a solid physical and mental foundation on which to found other specialised sporting qualities. All-round development involves strength, speed, flexibility, endurance, good coordination, strong will-power, and exemplary moral and cultural development. Psychological preparation involves persuasion, explanation, example, encouragement, group influence, self-motivation and adaptation to stress". (24) The similarity of the qualties of the two explanations above are no coincidence and are based on years of sound training experience and the knowledge gained from that work. (I highlighted a few of the qualties that may be deemed as intangibles but in the real world could be considered more important than any of the others)     

We are not hamsters in a wheel (okay maybe if the hamster had a 20lb weight vest and a stopwatch) that churn out met-con (metabolic conditioning) after met-con. There is method behind the mayhem of an AMRAP or a Tabata workout or a 1RM Hang Power Clean. 

According to Mel Siff and Yuri Verkhoshansky in their seminal work Supertraining, "The ability of an athlete to perform efficiently and safely in a given sport may be described in terms of three related factors: Work Capacity, Fitness and Preparedness". (32)  The GPP program that the Champion's Club provides for you hits all of the ten components listed above as a means to increase your work capacity, develop your fitness and get you prepared for any sport. If you disagree, while you are performing a couch stretch, I will detail a workout with wall balls to a 10 foot target, overhead squats, double unders and a sprint shuttle for multiple rounds (hmmm...that gives me an idea). On top of that we have records of various workouts that can show an increase in work capacity across broad time and modal domains (the definition of fitness set forth by Crossfit creator Greg Glassman); I mean we didn't buy that timer for nothing. If you think you are not prepared, well 3...2...1...go and figure it out for yourself. I'd be willing to bet you can handle it.

Next Time: SPP-practice makes perfect