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Welcome to the Champions Club Summer 2018!

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

Entries in ashley fry random cry (17)

Shark Week/Hawaiian Theme Workout Recap

What a great workout this morning!

We started with a drizzle around 10 am while we were setting things up in the cars, but by the time we got to the hill all precipitation stopped unfortunately. Still, the soaked grass provided a great setting for the return of our Shark Week/Hawaiian Mashup. Other than the drizzle stopping, things fell perfectly for this workout. We had 20 kids on the dot, teams paired up really well, and the sharking zone was shrinked to keep the feeding frenzy as intense as possible.

The winning team this year came from the dynamic duo of Shakes and Fry!

The shark suit did not last the entire workout for obvious reasons, but Shakes was responsible for the most shark attacks during the sharking station, which surely helped her cause. And Fry is getting back into Fry form as well. Usually we do 4 rounds of this workout, but everyone was pretty emphatic that 3 would be just fine this time around, so we kept it there. Also, shouts to 10 am rookies Emily and Abby Walker, NuNu Diattara, and Noah Heide for participating in their first Champions Club Theme Workout!

Full results can be seen here.

Photo gallery can be seen here.

Video highights...

Next week's theme will be announced in the coming days. Great job to everyone and keep this Saturday momentum going!

Beast Mode: College Kids on New Years

We had a small New Year's Group of College Kids come in and work out. And it was about then I realized that the original College Kids aren't really in college any more, so I may need to adjust their collective name. Anyway, we took the opportunity to use some equipment we don't always put to use, mainly the rower and the bike. It was originally going to be 4 rounds of 1:30 on a "cardio" station, :45 on dumbbell thrusters, and :15 on pull-ups. But Bubs came in 20 minutes late, so we added an extra round and sit-ups into the cardio rotation. Here's how it looked.

Our Bad Form is Your Good Form

In the latest version of "WOW MY FORM WAS HORRIBLE" we have Ashley Fry on her all-time pr 1 rep max deadlift at Saturday's Lifts 4 Gifts. Her previous pr? 225 lbs. What did she lift on Saturday, you ask? Oh not much really. Just 265 lbs., a mere 40 lbs. more than she maxed out 16 hours earlier.

The difference? She let her form slide. It was disgusting and broken and unlookable and looked like this...

...which is not really that bad.

One of our mentors and CrossFit Kids founder Jeff Martin (also an insane form Nazi) said, "small deviations in form should be seen at maximal weights or under extreme duress". Well this, for Fry, would certainly constitute a maximal weight. And even more importantly, this is what a "small deviation" would look like, and I have never been so happy to see someone round their back on a deadlift in my life.

Ashley is currently our strongest mover - meaning her position on strength movements like push-ups, squats, deadlifts, and ring rows is on point (skill movements are another story for the time being). She knows how to keep herself stable while she lifts, and she starts crying any time she loses it. For athletes like her, I wouldn't mind seeing a slight push past the realm of their Champions Club standard perfect form in order to see what's really in the tank. When Fry was testing out the lifts on Friday (or maybe it was Thursday, can't remember exactly), she made 225 without the slightest nudge in her spine. At Lifts 4 Gifts, she let the reigns off and lo it ended with a 265-lb. bar finding itself hoisted 3 feet off the ground by one Ashley Fry. Unless Lauren Higgins did more, I am going to guess that is the 3rd highest female deadlift in Champions Club history (Shakes being the highest, going one hundred pounds heavier on Saturday. Holy pants!)

The second reason why this makes me happy is because I have seen max effort deadlift look so, so much worse. When Coach T and I spoke at Michigan State back in February, we tried to hammer home the point about how important it was to have a standard. An actual, observable, universal standard. And the standard for deadlifts is your spine does not move, period. As luck would have it, we have a picture of Ashley meeting that standard:

This is what perfection looks like with regards to midline in the deadlift. Now go back and look at her L4G picture above. When we have a clear standard in place, then, and only then, can we make judgements on deviations. In my opinion, based on THE standard, Fry had a small deviation. A "mistake" in Dr. Romanov's words, as opposed to an "error". Her lower back lost tension and flexed, and it trickled into her upper back a tad bit. Repeated lifts like this over the course of weeks, months, and years will eventually catch up with her and cause injury. One or two lifts like this in the right settig will cause a pr to happen. That's okay. Now if it looked something like this...

...that would be a different story, as it could not be considered a small deviation. But when you guys practice and exaggerate with form that is as close to perfect as realistically possible, our bad form looks like Ashley's above.

And that is how we make our own standard. The Champions Club standard. Good shit kids!




Dude, Katie Shakes lifted 365 pounds.

Poll: Long-Awaited Intro

Erica Krueger/Gibbons has been a consistent Champions Club athlete for over a year now. Ashley Fry has been one for nearly the same amount of time. Yet by some stretch of the imagination, neither of them had seen the other in person until last Friday. In a small community like ours, this is definitely an outlier. But it also got me thinking of a new website poll.

What is the person that took you the longest to work out with/meet in the Champions Club? Or, who do you feelis around all the time but you never work out with?

Summer Email Poll

This has definitely been a long time coming, but I finally got around to chopping up the Summer 2017 emails to be voted on by the fans. So without further ado, choose your favorite:

1. Alan Wisniewski, 3-star prospect

2. Jacob's profanity at the time change

3. David Sap is...

4. Lindsey tries to one-up her cousin in the foreign language department.

5. Murley hits "reply all"

6. Elle being Elle

7. Only Ashley Fry...

8. Only Pat...

9. Katie Shakes's meme

10. Faust being Faust

11. Juan Junkin returns...

Vote for your favorites to comments!

Beast Mode + 4th of July Schedule

The schedule for 4th of July is... the same as any other Tuesday because I live to serve and also have no social life. Not sure which came first, to tell you the truth. Probably the latter. Anyways, hope you guys can make it in. If not, catch you on the flipside.



Last Thursday we did another max effort day using tempo. So far I've liked how it has looked and hopefully it ends up showing is better form and pr's lifts.

Two of the most impressive athletes were Josh Ellsworth and Ashley Fry. Josh is Josh, so one day his form will look great and the next you'll just shake your head (as Reggie and Arlene do the same). This was one of those days where you liked what you saw. He topped out the day at 115-lbs doing 3 reps (although the video below shows a set where he did 2 reps at the same weight). Either way, the form is what we were looking for and it was on point.

On the other hand, Ashley Fry has that Mrs. Carey-esque ability to use facial expressions to make lifts look harder than they actually are; from the neck-down, it looks anywhere from casual to decently challenging, then from the neck-up it looks like she saw Jacob shirtless. Here is Fry's second-to-last set with 155-lbs.

Still, 155 is a legit lift... and she didn't end there. Fry topped out with a 1 RM tempo at 165-lbs. Great job to both of the kiddos!

Spray Paint and Ink Pens

First off, shout out to my dad for helping me pick the color and texture of the paint, as well as doing most of the skilled work when it came to actually painting the floor.

Secondly, I thought it would be a cool idea to let you guys spray paint your name or something similar in a small spot on the floor. We have a couple of bottles left from the scopes and such, but I don't know how long they will last. Especially since The Freaks and Fry used up a decent amount last night.

As of now, it's available to mark your territory after the 9 am session or after the 6:30 pm session. Just ask permission.