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Congratulations to David Saporito, Athlete of the Summer, 2017

See his feature editorial here.


Entries in conor is panic from hercules (16)

Coach's Corner: Shakes and Conor

In our expression of CrossFit, a squat should always look like a squat. This means the midline remains unchanged, loading order favors the hips instead of knees, and external rotation is constant. An air squat, front squat, wallball, power clean, and pistol all have the same rules apply because our hips are always our hips.

On Friday we kinda scrapped the max effort plan with Overhead squat, Snatch balance, and Hang snatch in favor of spending a ton of time on technique for each movement, especially the overhead squat. Once that looked good, we challenged that position by taking away connection; instead of slowly grinding down to the bottom, we had to drop there (snatch balance) and see if we could keep the same rules in tact. Here's what Shakes and Conor looked like:

With their shoes off, we got a chance to really see what was going on. Did you notice anything as they were moving up the difficulty ladder?

Campus Improv Eats - Conor 9/25

I went over some nutrition stuff with Conor about two weeks ago. Last Thursday I texted him in school to have him send me a picture of his lunch. Here's what I got back:

And here's the p/c/f breakdown.

  • Protein - meat in that sub thing, meat and cheese in the sandwich thing, milk
  • Carbohydrate - apple, apple sauce, bread on sandwich thing, bread on sub thing, chocolate in milk, sugary glaze on sub thing
  • Fat - milk... oh wait... fat free milk. Never mind.

Ah, the old high school lunch room - the perfect place to sit by yourself and wonder why people enjoy socializing. From the looks of it, Conor is one of those social butterflies and his lunch is probably a product of his burning desire for people to like him and his feelings. We know how sensitive he gets.

Anyway, this meal is all over the freaking place. Protein is pretty well represented here in different forms of the remains of couped up and slaughtered mammals. Also the non-chocolate portion of the milk. The carbohydrate side is where things get a little bit lopsided, and judging by my eyeballs, I would guess there's about 19 blocks(!) of carbohydrate in comparison to roughly 5 blocks of protein. In other words, Conor had his entire day's supply of carbohydrate blocks lying in front of him at his cafeteria lunch table. Considering he probably did not eat breakfast, I would prefer him to eat more food than less of it, for the immediate time being, but lord have mercy Conor!

I have inside information that the sandwich on the side is from his mom, bought from a local store. Putting two and two together tells me Conor took the time to pack this from home, which means he's perfectly capable of bringing his own lunch. That will be a point of discussion along the line.

Final verdict: I count this as a loss, Panic. No fat. Bushels of carbohydrate. Apple and applesauce combo is sure to cause a rushed trip to the nearest restroom, Paul Finch style.

Next time: Try regular milk instead of chocolate milk. Tip the applesauce on Crawford's head and fill the cup with peanut butter. Keep the apple, figure something out with the rest of the bread.

Beast Mode: Conor

Don't look now kids, but Conor has been about as consistent as anyone since July. And go figure, his workouts have been reflecting it. For some reason, he still can't string together more than 4 pull-ups to save his life, but I have been seeing a lot of improvement in midline strength and jumping mechanics. Both of those were on display last night at the 6:30 session for 3 rep max hang cleans. It should be noted that the workout called for hang power clean - meaning you're supposed to catch above parallel - but in his case I was a tad bit lenient. As for the "hang" part of it, we allowed athletes to regrip once the weight got heavy.

This is Conor's last set - topping out at 150-lbs.

Keep it going Panic!

New Graduate: Conor

Mrs. Fitz has been putting in some background work trying to get her first handstand push-up for a few days now. She had a few good attempts this evening at the 5:30 mobility session, and when Conor saw his mom get so close, he felt the pressure. After the session, he got his first handstand push-up!

While he got a minor bump on the graph for this, his mother still ranks ahead of him in athleticism. But still, keep the milestones coming Conor!

Shark Week/Hawaiian Workout Recap

For the 4th Summer in a row, we combined two classic theme workouts: Shark Week and Hawaiian. We had a small turnout this morning, and unfortunately is was an odd number, so I was forced into service alongside the uninspiring and unflattering attire of Chris Binno.

I have always thought this was the toughest of all the theme workouts, and the sharking relay is a main culprit. This year we followed the same format as 2016: one minute at each of the 4 stations (we added the push jerk/press to Limbo Lifts) and 2 minutes on the Shark Relay. For the second week in a row, Aaron Sabal came out on the winning team, this time with Conor.

No doubt Conor was counting by two's, but I guess that's what they gotta do to win. The full results can be seen here. We will still be having at least 2 more theme workouts coming for the rest of the Summer. Maybe more. Be on the lookout!

Coach's Corner: Goobers a Year Later

Last week we had a rough workout in the form of a 27-21-15 rep scheme; to make matters worse many of you did full cleans from the ground. Cleans and dips are always a tough combination and while this one was not nearly as intense as Elizabeth, it still proved to be very fatiguing.

One of the groups I was most impressed with that day was the 11 am session, which featured Summer 2016 rookies Josh Ellsworth, Conor Fitzgerald, Kenny Jensen, and Brendan Crawford. Normally they do cleans from the hang position, but during the technique segment I thought their form looked good enough to do them from the ground. In addition, they all did unassisted dips with a modified number (21-15-9) with the exception of Conor (switched to a skinny band after the first round). Here are some highlights.

You should notice that neither the cleans or the dips are perfect. On the dip, they had trouble keeping tension as they descended down, and on the clean they would sometimes miss Pose 2 and unweight too early. But I also wanted to emphasize position on this workout as well, and both their deadlift and front squat remained in tact. There will always be stuff to tweak but I think this was a good start for the goobers.

New Graduate: Conor

Hidden behind the goofy antics, habit of sleeping in, and quiet Panic-from-Hercules mannerisms, Conor Fitzgerald might be the most athletic kid out of our new generation of goobers. He was away for most of last week with wraastling camp, but this week he has been consistent with his attendance.

Yesterday at the mobility session, we were practicing some muscle-up progressions before the session started, and it turned into this:

Great job Conor! Keep up the good work! Be on the lookout for his repulsive short shorts at this Saturday's 80's workout.