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Entries in crawford (18)

Beast Mode: Marathon Crew

Yesterday the Champions Club represented well in the Free Press Half and Full Marathon races. The cold conditions proved difficult for the runners, but it still turned out pretty well.

Mrs. Fitz did a half marathon for what I believe was the first time in her life and finished the entire thing without walking. She ended at 2:32.

Keep your shin vertical Fitz-OAlso in the half was everyone's favorite crybaby Brendan Crawford. He finished in 1:45 and kept a sub-8 minute mile pace the entire time. Hopefully we'll catch him back soon.

Finally, Matt Fecht finished 2nd overall in the American-only half marathon, running 1:06:46 - which was actually good for a pr. He was surprised considering he has been off with his running and lifting due to teaching and coaching obligations. Rumors have been floating around about his return as well.

On the other side, we had one athlete complete the entire marathon, and as you would expect that would be Mrs. Crystal Reed. For the first time she continued her CrossFit training in the two months leading up to the race, and she feels like it helped her with the hills, and with her recovery after the race. She ran a 3:45! We'll see her back in this week.

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

Pic of the Week: Crawford and his Coach

Many of the fall sports around the area held their annual banquet at some point this past week. Warren Mott Cross Country was in that camp, as theirs went down on Wednesday. As you know, we have quite a few runners on that team that are part of the Champions Club now, or at least were for a while - Andre, Kenny, Hickey, Parker - and the guy that started that connection was Brendan Crawford. Yes he's annoying, yes Avery can beat him up, and yes, he's still one of my favorite athletes to have in the gym. He's in that Katie Shakes camp as far as just being a plain, old-fashioned good kid.

At the banquet on Wednesday, somewhere between dinner and their coach getting silly-stringed, a few of runners interrupted the procedure in favor of a special announcement: they gave Crawford a trophy and nominated him as an honorary captain. He brought it to the gym on Thursday and the first person he hold was Mrs. Pip, who took a lot of time to work on his nutrition over the past year.

Crawford finished the season very well, and is looking to run at Macomb Community College next year.

Congratulations kiddo! Keep up all the hard work!

Beast Mode: Crawford

In relation with our recent Campus Improv Eats series, Summer 2016 rookie Brendan Crawford has been doing a much improved job with his nutrition over the course of the past six months or so. He fell off a bit at the start of the school year but picked it back up in recent weeks.

Yesterday at his Cross Country meet at Grosse Pointe South, Crawford ran an 18:26, which is an all-time best by 50 seconds. 

Crawford also made a good decision on Monday to do half of the workout and spend the rest of the session on the Marc Pro. In-season athletes should do some experimenting on whether they tend to get more sore the day of or day after a workout. Crawford is usually sore on the day after, so he opted for a lighter effort on the day before.

Now he's hoping to get as close to under 18 as possible before the end of the season. Keep up the good work kiddo.

Coach's Corner: More With Tempo

Among other things, this has been the Summer of tempo lifts. On Tuesday we worked slow sets of 5 front squats with everyone in our constant attempt to develop more movement control - and therefore strength. Here is the last sets from the 11 am and 6:30 pm sessions.

Carter: "OOWWWWW"

A couple points of note:

Rack position. The front rack archetype is one of the fundamentals shapes our shoulder need to be able to go through, and is very prominent in things like throwing and tumbling. In the front squat, the main limiting factor for most in keeping the elbows up isn't the wrists, and it's not necessarily the shoulders (although improved mobility will help). It's actually midline strength. At the bottom I yell out "elbows up" as a means to make sure the athletes are not breaking any position of the midline. I'm sure they noticed how much harder this made the lift.

Gravity. The more I am learning about strength and conditioning, the more I am beginning to realize the role of strength: resisting gravity when needed. If we are exaggerating the skill/technique of a movement, then we are working with natural forces (gravity, muscle/tendon elasticity). But in real life, we will not always have the perfect technique to serve what nature is offering us. Or maybe we will be blindsided by a linebacker. This is where strength comes in to help us keep our position relative.

Movement control. In order to keep position, we need to control how our body moves. This is what I refer to as movement control. This can be as simple as bracing the midline, or holding the figure-4 Pose in running. When you speed a movement up, athletes can find flow that can help them with the skill/technique; when they slow it down, it helps on the other end of the movement control spectrum. The front squats in the video above are a great challenge to the athletes' position. Watch Elizabeth go through her front squats; how many moving parts are there? Is her head moving? Her arms? Her belly? Not really. Watch Crawford (with 3 years less CrossFit experience); how many moving parts do you see? Was he able to control the squat movement to the tempo of my counting? What about Kroll?

Now this is all fun for me to talk about, but the thing I really value is intensity. So when we see movements with the squat performed at high intensity, I am interested to see if this translates as well as I think it will. Just some things to keep in mind...

Athlete of the Week: Crawford

The Athlete of the Week award this time around goes out to Brendan Crawford.

Crawford has definitely come a long way since his Rookie Session days last Summer, and this week he’s been at about the best I’ve seen him. Fueled by a brewing/entertaining rivalry with Murley (his coach from last Summer) and Mrs. Pip’s constant nutrition guidance, Crawford is put on quite a performance this week. He started off things on Monday by doing handstand push-ups to a wall for the first time in his CrossFit career. On Tuesday he finished a few seconds behind Murley, though he did partial ROM GHD sit-ups with good form.

Hish highlight from this week definitely came on Thursday, where he topped out at an impressive 225-lbs. on his 1 rep max deadlift - which is a pr by almost one hundred pounds! Then yesterday he showed great breath control and posted the top score of the day.

Another important aspect of Crawford that cannot be overlooked is his community involvement here. Besides leaving us with a delicious box of cheesecake goodness at the start of the week, he also brought in a great new addition for our 10 am session.

Keep up the good work Crawford! Finish strong for your senior year!

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.