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Welcome to the Champions Club Summer 2019

See schedule here. Dancing, anyone?

Entries in danielle schornack (9)

One Year Anniversary: Schornack

One year ago yesterday Danielle Schornack finally gave in to Mrs. Bennis's constant nagging and completed her first day of Fundamentals.

Schornack was definitely one of those Are You Sure people that have come through; sometimes I just get a feel that this place isn't right for whoever I'm talking to, and I remember thinking Schornack was going to be in that group. She was coachable and nice and the other people in the session enjoyed being around her. But she was soft and clung to her inhaler like ladies cling to Jacob's biceps. I just wasn't sure if she would be patient and tolerant enough to make it. Needless to say I was dead wrong, and I could not be more happy.

Towards the middle of last Summer is where I started to notice a change in her mentality. She started to push herself more in workouts, stepped out of her confort zone with movements, and even kept the inhaler in the car during a running workout! In late August she got featured as our Athlete of the Week. While the attendance had a slight dip a few months ago, she's steady on the up now and is putting herself in a great position to have another productive Summer.

Thank you Danielle for putting trust in me over the last year and being open enough to call this place your home. Keep with it kiddo, and we'll see some awesome things coming from you soon.

New Graduate: Schornack

This was a bummer because of how unexpected it was. Usually first rope climbs are cool to see at least from the halfway point. But during the warmup of yesterday's 4:30 pm session, Danielle Schornack started her leg wrap then kept climbing, and climbing, and climbing, until she suddenly found herself at the top! Shannon grapped her phone and caught the tail end.

Good work missy! Next up is your pull-up.


Beast Mode: Schornack and Mama V

Yesterday Summer 2018 rookie Danielle Schornack and Mama V - the most ancient of Champions Club moms - were going head-to-head at the morning session. During warmup we kept creeping the box height up and up, and they settled on 14" and 19" respectively. I was looking for vertical shins on the landing more than anything else. Here's how their homestretch looked:

Schornack got 8 rounds and Mama V got 9; both kept good form on the swings and boxes. Good work moms!

Beast Mode + Workout Notes

The workout on Friday was probably the first time in a while that I felt like I really messed up at the sessions; we needed to do the back squats from the racks so we could go heavier. But this really got me thinking a lot about barbell strength and lifting heavy weights. This is a topic that I ponder and has been covered on this site a handful of times - most famously in the editorial What is Strength? from the glory days of 2015. This topic also popped up in my head while watching college football over the weekend and seeing players continuously tap their helmet to ask for a sub, and also at our basketball open gym while noticing how much more our kids complained about getting fouled when they were tired. And also watching Planet Earth II.

I really, really think CrossFit hit the nail on the head with how they approach building strength. If you can do a 400-lb. deadlift then big ups to you. If you can do a 300-lb. deadlift in the middle of a brutal workout with running and pull-ups mixed in, then you are a different breed of beast.

Strength, in real life, is very, very rarely expressed at full rest. The ability to be strong, - in as many varieties as possible, while being tired is something that I need, you need, my grandma needs, baby Josh needs, and Shea Patterson needs. (Chase Winovich seems to have that covered.) A lot of attention was given last year to Saquon Barkley cleaning 400-lbs.

This is absurd. I would also love to see what his capacity would be doing Elizabeth (even if he needed to up the weight to 155 or 185 pounds). I think most coaches and programs will be blending strength with conditioning sometime in the future - probably when the younger coaches move up in the ranks - but until then it's mostly theoretical, though backed with some good anecdotes.

As far as our gym goes, it's tough to judge purely by numbers because of the variety of athletes. Alexis Anthes is a high school sophomore with 3 months of CrossFit experience and an average strength base coming from Coach T. NuNu is an 8th grader who's feet might well have never both been off the ground at the same time before joining in May. Jay is Jay. Mrs. Pip is Mrs. Pip. Saporito, Elizabeth, and Cecilia are all back in college. I would say Katie Shakes has a perfect capacity of being strong while tired, but then I'll watch her do a push-up in Cindy and reconsider.

Mostly, I judge things based on my gut feeling. We had to get our technique on point at the end of the spring/start of Summer, then we needed to build some stamina in the legs and feet. Now I really think it will help us to feel some heavier weight in the workouts. I don't like it. And Murley/Shannon might not come back until we're through this phase, but I think it's a big part of getting a great effect from workouts like Friday or today. I don't really want any 500-lb. deadlifters, or 300-lb. cleaners, but I would like to see what kind of capacity we can develop with heavier weights within the confines of a workout.

What does this look like? Well as luck would have it, our 8:30 am session did a nice job of showing us this morning.

Normally, Mrs. Pip would have been at 65 lbs., Schornack at 25 or 35 lbs., and Mrs. Kroll at 35 lbs.; here they were at 85, 45, and 55 respectively. Not huge increases, not a weight that would be a big sick of injury, just a little extra something that might require them to slow down a bit and really zone in on the lift. I thought the technique was really good considering it was the third round. Yes, it was technically supposed to be a power clean, but as long as the squat position looked good I wasn't going to mention anything; they already had enough on their mind. Either way, all three were able to keep their positions pretty well with a weight heavier than usual.

More to come!

Quote of the Week vol. 262

"My asthma doctor almost had a heart attack. That test I took for my lungs increased a shit ton. Lol which is a great thing!"

- Text message from Danielle Schornack yesterday morning.

Pics of the Week: Vacation for Barry and Schornack

The first two weeks of the fall look like there going to be a little scattered in attendance because of some vacations/work trips, but things are looking good for us overall. Fortunately, three of our favorite new parents checked in with pictures from their trips.

First is the Brunke couple. Angie sent this picture to me with the caption, "It's not hard to get perfect squat form when you only do one squat per week."

Next up, we have Schornack doing... well... nothing out of the ordinary in Las Vegas:

She claimed the sidewalk was too hot to do a handstand, but it sounds (and looks) pretty shady to me!

Either way, we're all looking forward to seeing them back in action soon.

Athlete of the Week: Schornack

On May 5, Danielle Schornack started Fundamentals and I honestly did not think it was going to be a good fit. About three months later she's our Athlete of the Week. I love being wrong!

She started things off great this week with a 1 rep max deadlift of 155-lbs. Then her highlight came on Tuesday when she hit two consecutive 800-meter prs within about 15 minutes (though the form in the picture above does not make me happy). Her and Barry put on a good showing at the parents team workout on Wednesday, and she toughed out a lingering pinched nerve in her shoulder by doing one-arm cleans on Thursday. Friday's leg burner was just rough for just about everyone.

What was the most impressive to me, however, was not her times or scores, but the habits she's setting for herself. On Tuesday she did both runs without clinging to her inhaler like my grandma clings to her rosary. Also, the May-June Schornack would have sat out after the doctor told her no more CrossFitl the August version is treating herself like an athlete by modifying around a tight spot and still getting a great workout. In short, Daniele Schornack is getting confident. This, of course, is not okay. I won't have it! A Danielle Schornack with confidence means I'm going to have to buy more weights for the gym, so we need to stop this before it becomes permanent. Coach T - make sure to ridicule Schornack in some way on Monday. I'll make fun of her glasses or something. But in the meantime, enjoy this now while you can!

Also, this was a really close one. Ashley Fry had a great week and is looking like she's back in lafe fall/early winter form. It took me all day to decide, but Schornack got the nod. Keep up the good work both of you!