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New Feature Post: Behind the Champion with Mr. Augustine

Check out the epic interview here.


Entries in 9 am (17)

Beast Mode: College Freaks

The Freaks are in college now, let that sink in for a minute.

Ricky Carey and crew just finished their first collegiate year and are now back at the Champions Club for the Summer. The 9 am session from last Tuesday featured Slick, Elizabeth Banet, David Saporito, Katie Shakes, and Mrs. Fitz. They put in a great performance on the wallball/box jump ladder. Check it out.

From the Vault: Summer Heat

With how nice it's been this October, it makes me think about the string of 90-degree days we had back in July-August. This was one of the hotter days with the 9 am session hitting a long workout "Mr.Joshua" with heavy deadlifts, GHD sit-ups, and running.

If you notice they had some form issues on GHD sit-ups. We haven't done those in awhile so be on the lookout for GHDs to come up in warmups.

Beast Mode: The New 9 am + Long/Heavy Workout Notes

Gone (for now, at least) are the days of the 9 am session with Marianne, Aly, the Kavanaughs, and the Kimmels. With college and jobs in the mix, those girls are now spread throughout other sessions or spread throughout the state.

Now our new 9 am session consists of... more freakin girls. This morning, they were the first to take on the monstrosity known as Mr. Joshua.

For real, big ups to everyone in the gym who did today's workout (almost makes up for those who skipped Tuesday knowing it was Fran.) It is of the category many in the fitness community consider Long & Heavy. And these suck. Traditionally, longer workouts are done with lighter weights, while heavy workouts are usually much shorter - which makes complete sense. But every now and then we need to get outside of our comfort zone, and this specific "zone" is pretty unique to CrossFit's methodology in deciding the fittest indivuduals.

So here's a question: between a powerlifter and a distance runner, who is fitter? Each one would dominate in their respective fields, but when we merge the two we find true fitness. A powerlifter with no endurance and a distance runner with no strength will fail miserably. CrossFit looks for athletes who are not great in eacher area, but good in both.

I will often scale weights way down on longer workouts in order to get a more intense training effect, but today I wanted to see how things would look, and you guys did not disappoint. Well done!

Beast Mode: Not Your Traditional 9 am Session

Yesterday's hero workout "1775" was made as a celebration of the Army's birthday. Here's the explanation from CrossFit HQ's Russell Berger (who was a former Army Ranger).

Due to time constraints, location, and overall fitness level, we modified the workout a bit. We went 40 minutes instead of the prescribed hour, and we made the run/carry to the dumpster and back. Overall I think the workout went well. Here's what the 9 am session looked like:

We are used to the 9 am session being filled to the brim with complaining chicks (the Aly, Marianne, Kavanaugh crowd). But since work is getting in the way, we have a pretty mixed crowd going into this Summer's 9 am session. Either way, there should be plenty of highlights.

Schedule Update + Mic'd Up Sneak Peek

Mic'd up with Mr. Z coming later tonight!

 


 

Starting tomorrow, we wil be mashing up the 9 am and 10 am sessions for the remainder of the week, with the Wednesday 10 am mobility still staying the same. So here is this week's schedule:

Tuesday, Thursday, Friday

9 am

11:30 am

1:30 pm

5 pm

6 pm

7 pm

 

Wednesday

10 am

1:30 pm

6 pm

All 10amers are allowed into the 9 am session, or any other session of their choiceThere is also a possibility that we will continue one morning session (possibly 9 or 11 am) into next week if we can get enough people to commit. If you are interested, let me know.

New Graduate: Sydney

This morning during the warmup at 9 am, Sydney Edelmann got her first dip on the bars.

Don't look now, but Sydney has been a real late-bloomer this Summer. Let's hope she can carry it over the the fall.

Athlete of the Week: Katie Shakes

The second week of the Champions Club Summer 2015 belonged to Katie Braschayko from start to finish.

Shakes started the week hot by coming out of nowhere on Hall with 115 lbs and finishing with one of the top times of the day. On Tuesday, she did a lot of good form work on split jerks and kept the movement consistent throughout, which carried over into Thursday's heavy clean and jerk workout. But yesterday, Shakes brought in one of her most impressive performances in her time with the Champions Club; finishing the wallball/run monstrocity in 14:30 with girl's rx'd weight.

While a lot of things have to play out for the Athlete of the Summer award to be handed out, I think it's safe to say that Katie Shakes would be right up there with Jacob and Carter for Most Improved athlete over the course of this year. And not only has she made an impact on the workout-side of things, but also our community. Shakes had a great week and I have a feeling this is a sign of things to come for the entire Summer. Keep it going kiddo!