Site Search

Athlete Search

WOD Search

Photo Search





Monthly Archives
Build a Champion
Additional References

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

Entries in aaron sexton (42)

Senior Tribute 2018

by, Danielle Worden...

Jennifer Banet aka Jen

One of the most hard working athletes I know. She never gives up especially when it comes to breaking records. Off days you ask? Jen doesn't know what those are. Not only is she a top athlete but she enjoys what she does. Whenever I see her in the gym she never fails to have a smile on her face. She shines bright and inspires those around her. Overall she is an amazing person and I can't wait to see what the future has in store for her!! Good luck girl!

Jennifer's first day at the Champions Club - Summer 2014

Brendan Crawford

I honestly didn't know his first name until a month after meeting him; I only knew him as Crawford. Oh boy where do I start...besides calling everyone a "Jew" Crawford is a pretty good kid and actually quite intelligent, outside the gym. But in the gym he works hard until the work is done and from there on out it's all fun and games. He is definitely the goofball of the gym yet his dumb jokes never fail to put a smile on someone's face. The gym will be much quieter without him but overall his work ethic and personality will be missed. Good luck at Macomb and Lawrence Tech!

Crawford and his 11 am goobers from Summer 2016

...and Carter the Blob

Aaron Sexton

Aaron is one of the weirdest people ever. He can roast you and then be cool with you. A big part about what kept me trying to compete with the rest of the people in a workout is just to beat Aaron a brag to him(never beat him). He has this weird catchphrase that makes no sense whatsoever but is just so odd and catchy that Chris and I both say it. Holy potatoes Jim, its been awhile since you been in the gym.  (That rhymes, I'm a poet and I didn't even know it)

7th grade Aaron Sexton - Summer 2013

Dawson Bielski

I was hella impressed ever time I saw dawson play football and he'd be out on the field. Crossfit has worked wonders on him and from a perspective of a younger highschooler it was interesting to see someone built to be a jock be so chill and relaxed. I would always laugh when he pulled up with the purple Dodge Charger. That was so funny to me.

Super Gump in the flesh with his first double under. Summer 2016

Kenny Jensen

KENNYYYYY. By far one of the quietest people in the gym but that's ok. He works his ass off any work out I've seen him in. I remember the good ol' no on squad with Crawford, Kenny, and the little short kid(matt?mike? Something with an M). That was fun and I'm glad Kenny would be one of the few i tried to keep up with. He always gives his full and I'd like to see him back in the gym some day.

Kenny's death stare in his rookie class at Summer 2016

Signing Day for Aaron

Aaron Sexton has been a standout on the baseball diamond at Troy High School since he burst on the scene as a sophomore during their playoff run. He moved off the mound last year and took solid hold at shortstop and 3-hole hitter. Yesterday he signed on to play college ball at Kalamazoo Community College in a ceremony held at his school.

His coach said a few generic nice words about him - as all coaches do - but one thing that really stood out was a comment made about his overall athleticism. Coach said, "Aaron is literally the best athlete I that has been in the program since I've been here. And not talking just baseball - swinging a bat, throwing - but running, jumping, explosiveness... some of the plays he was making in the field as a sophomore- backhand in the hole - had us coaches looking at each other like 'whoa, this kid on on another level.'"

Coachspeak is usually the same thing over and over again, and there was obviously some of that, but I was really proud when I heard him say that. I also embarrassed myself after the ceremony when I asked his sister if she was excited about prom coming up. Doesn't sound bad on the surface... until I find out Claire Sexton is a junior in college. And all these years I thought she was his younger sibling. Only me...

Anyways, big ups Aaron on playing at the next level, now focus on this level for the last few months! And trim that scraggly beard.

Theme Workout Announcement (maybe): Halloween 2017

In the past we have done a Trick-or-Treat workout on Halloween, where the kids (college included) head around the neighborhood at around 6, bring in as much candy as possible, then do a workout based on the candy they got. And the costumes...

Yes, Aaron Sexton was a taco.... welp, there were costumes.

So I know some of the Babies were thinking about doing it. If we get a good enough group of kids to Trick or Treat on Halloween (next Tuesday) around 6 pm, then work out at 7:30 - Conor, Crawford, Danielle, etc. - then we'll rock it. Note, the "I'll work out but not Trick or Treat" is not an option, seeing as the workout is dependant on the candy collected. If you can make it, please post to comments!

Walk-off for Aaron Sexton

Since the weather all week was crappy, Aaron Sexton's game on Friday against Seaholm played at Jimmy John's Stadium was postponed and moved back to yesterday. I went down to check out the first one and it did not disappoint. With the score tied 2-2 in the bottom of the 7th, Aaron walked up to the plate with no outs. He connected with the first pitch he saw and lined it down the first base line. Ball game!

In related news, the entire Troy team was featured on State Champs the other day. You can check it

And no, he still hasn't cut his hair...

Aaron Sexton on the Big Stage

By all accounts, Aaron Sexton has been taking care of business on the baseball field this spring - especially on the mound. This Friday, him and his Troy Colts are taking on Seaholm in a double header starting at 6 pm.

What's even cooler is the game will be held under the lights at the new Jimmy John's stadium in Utica. He will not be pitching either game as far as he knows, but he'll be at short and batting at the top of the order (he claims he has a "swag" walk-up song, but I'm guessing it's Call Me Maybe).

Anyway, if anyone wants to go with me after the 6:30 pm session on Friday let me know. Admission is free. Hope to see you there.

Rx'd FYI pt. 2: Beyond the Code

We don't do the movements in a workout program for the sake of doing the movement. We do them because of the effect they have on our body and mind.

Why do I care if Aaron Sexton, potential All-State pitcher, can spin a jump rope under his feet twice before landing?

I think if you can understand that point, then everything else with the Champions Club's expression of CrossFit will become clear (except maybe Kris Campbell's dancing). The key to this understanding comes with moving beyond the "code" of movement.

Here's a test: what's the first image that comes to mind when you hear the word squat? Chances are it is something involving a barbell. The problem I have run into with my own training in the past and also see now with other coaches and athletes is their failure to see beyond the formal movement we do in the weight room. We have covered the squat example before first with Movement Shapes pt. 17 and with this recent post. So let's use a different example.

When I look at this workout, I don't see the specific movements of running and deadlifts, I see the general outcome we want to get from the workout. In my interpretation, that would be midline stability and bodyweight perception; 1) how intense can you work before you break midline stability? 2) how well can you keep Pose with a fatigued midline? I care very little what effect this workout has on your deadlift numbers or running times, and I think the CrossFit mainsite people share that feeling.

When we go into a workout, it is very rare for either the people or myself to have the mindset of, "let's make our deadlift stronger," or "let's make our pull-ups better." Instead we would think, "I want to emphasize my midline stability today," or "I want to get better at upper body pulling." Once we decide on the general thing we want to get better at, the coach sets specific standards (rx'd) to get the athlete to achieve that. From that point on, everything we prescribe is scalable. Everything. I think I got that message across pretty well in our presentation at MSU (I cut right to the part below).

So when I hear Mel say, "your toes-to-bar should actually be touching the bar," or Brian say "you didn't stand all the way up on your deadlift," or Kroll ask why we did regular lunges instead of overhead lunges, or Jack say "more weight on bench press = better football player," I think that's just an example of not seeing past the code. More pushing strength in general makes a better football player, not necessarily the bench press in specific. Space and equipment and having handstands in the workout were the main reasons to scale OHL. The extra inch at the top of a deadlift has very little purpose beyond a competition where deadlifts are involved. And the 3/4 range of motion toes to bar I did this weekend on Liam still made my belly sore for a few days afterwards.

Abiding or not abiding by the RX is the difference between CrossFit as a sport and using CrossFit as a training tool. Both are legit, and I think both should be used. If you are treating it like a sport, then I think you need to go all the way with it; Football players don't play a game every day, and a professional CrossFit athlete needs to carry the same mindset. If you are using it as a training tool, I think you need to throw in an rx'd workout as a test to see how effective your training has been in this specific area.

In both cases, having a good perspective of the movements you are doing is essential to success. If a clean and jerk is the most athletic thing you are doing then you are probably limited in your view. My success as an athlete and coach started when I saw past the RX'd and the specific code of "front squat, back squat, overhead squat, squat clean, wallball" and I encourage you guys to do the same.

Mobility Day Highlights - Dodgeball Mashup

Last Wednesday I left halfway through the mobility session as usual to help Matt with his basketball camp at the Warren Rec center. When I talked to Shannon after, she said the kids stayed an extra half hour to play dodgeball. Apparently Mr. Fitz got the entire thing on camera and did a trippy mash-up. Check it out.

Aaron Sexton was obviously prepping for the upcoming baseball season, seeing as he left giant welts on Katie Shakes and Elizabeth that are not going away any time soon.