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Welcome to the Champions Club Summer 2018!

Coach's Corner - Ion

Ok Aaron, the form has been getting much better, so it's fair game to put you up for the Coach's Corner now. So...

What's good?

What's bad?

WOD Archive - The Chief

Form is a little rough, but the effort is still there. Here's a description from the CrossFit main site September 14, 2008

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Good News re: GymnasticsWOD

Got some good news folks, it has come to my attention that Carl Paoli and the GymnasticsWOD seminar crew will be in town September 8th of this year. However, after hearing about us and seeing our website, Carl has expressed interest in coming out on Friday, September 7th to spend the day with the Champions Club - free of charge! He will cover basic gymnastics movements first, then apply those principles to our movement patterns for the workouts. This is an incredible opportunity to learn from one of the best coaches in the country.

I know it's kind of a long way away, but I need to get a rough estimate of who will be attending. College kids, you gotta make it work somehow. Find a ride back, do whatever you gotta do. Please email me to comfirm your availability, or reply in the comments. I'll let you know about specifics once we figure it out. Again, just let me know if you are available Friday, September 7th.

Here are a few clips from the CrossFit Journal

Pic of the Week: The Knuckleheads at 4:15

Caitlyn, Ion, Lil Kim, Geena, Julia, Jason, Frank the Tank, Corporate, Dramatic Gopher(Connor)


Organizing Before the Deadlift

Mom's Club OG Mrs. Carey gives the group a crash course tutorial on how to set up in a good position before deadlifting.


Mobility Never Ends

Kelly Starrett goes over some good ideas for mobilizing while you're in the car. Check it out.

Whitmore Lake Invitational Recap

Earlier today, Bishop Foley competed in the 28th Annual Whitmore Lake Invitational Track Meet - and as expected, many of the Champions Club athletes put on good performances.

The girls 4x800 relay team finished in 3rd, with a total time of 11:58. Champions Club veterans Nicole Murley (2:40) and Abby Lama (2:54), posted their best splits of the season. Aly Baringer also jumped in last second to anchor. Next time, remember to save a little for the 2nd lap!

The girls 4x100 relay team consisting of Alyssa Brozek, Mackenzie Horwath, Sydni Golfin, and Emma Wonsil finished in 7th place. This is their first race running together, so their handoffs cost them a few seconds. On the bright side, each leg ran well, so things look promising.

Finally, the girls 4x4 team also finished in 4th place. Nicole filled in the lead-off spot, and Emma was the anchor as usual. Sydni ran her best 400 leg of the season (1:09), and freshman  Mackenzie Horwath also ran her best at a 1:08.

Shifting to the guys side, Champions Club commit for summer '12 Craigen Oster ran very well in both the mile and 800. He finished 7th in the mile (5:06.48) and 3rd in the 800 (2:15.53). Look out for this one to place at Regionals!

SCLB ran decent today. He placed 13th overall in the 200 with a time of 26:44, and he also ran a 58.07 in the 400. Good thing is he knows he's got a lot of room to improve - as he is only a freshman running against older competition.

Now back to the girls for individual results. In her first ever track meet, Aly B took home 4th place in the long jump - topping out at 12'9".

Emma Wonsil ran a mediocre 1:04.12 in the 400 today - good for 2nd place, and still ahead of where she was at this time last year.

Alyssa Brozek placed 6th in the 200m dash - posting a 29.80.

Nicole Murley posted a solid 3rd place mile run in 6:07.47 - shaving off nearly 10 seconds from her previous pr.

Mackenzie, another rumored commit for summer '12 had a nice day of running. In addition to her good splits in the relays, this young gun also placed 5th overall in the 200m with a time of 29.67.


Not bad overall but we know there's still a lot of room to improve. Let's set our sights on Williamston in 2 weeks. Stay posted.

Left to right: Murley, Abby, Emma. Team WOD from early January.