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Welcome to the Champions Club Summer 2018!

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Entries in david sap (46)

Beast Mode: 9 am Fight Gone Bad

Welp everyone, it doesn't get much worse than this. Fight Gone Bad is the hardest workout I have ever come across in my 12 years of CrossFit, and you guys put up really good numbers.

Our 9 am session featured two Banets, Cecilia, Div, Alyssa, and Olivia. Here's how they looked:

How does FGB rank on your list of toughest workouts?

Beast Mode: Cecilia, David Sap, and Luke

Last Friday we had a brutal mix of heavy squats and long distance running, repeated for a long duration. CrossFit has always been avid about blurring the line between strength and conditioning. So was this a strength workout? Was this an endurance workout? Who knows. In real life and sport, you always need both existing at the same time. So for this workout, we did 800-meter runs then 3 heavy front squats (without the rack, so athletes had to perform a heavy clean as well). The barbell stuff was interesting to watch and see how fatigue affected athlete's squat form. For the 9 am crew of Saporito, Cecilia, and rookie-but-Coach-T-kid Luke, it didn't seem to shake them too much. Here's their last sets of 135-lbs. (Cecilia), 225-lbs. (Div), and 155-lbs. (Luke).

For the 29th minute of a 30-minute workout, and already 5 (or in Div's case 7) rounds in, this form looked great!

Campus Improv Workout - Danielle in South America

This morning at mobility, David Saporito let it be known that Danielle is on the trading block based on 1) her being in Coasta Rica and 2) him watching The 72 Most Dangerous Animals in South America special on Netflix. But from the looks of it, Woorden is doing just fine on her school trip.

Before she left, I told her to make it a goal of doing 7 workouts over the course of the 10 days she was there. But the catch was it only counts as a workout if there was no formal exercise - meaning it can't include things like push-ups, pull-ups, sit-ups, or presses. It had to be informal, natural movements like hiking, trail running, moving stuff, swimming, etc. Here's a picture she sent yesterday of her playing soccer with some elementary school kids.

Gyms and fitness centers were invented only once the picture above and other activities like it stopped becoming common in our daily lives - and notice the word daily. Play, even at adulthood, should be an every day thing. If it was, the Champions Club would be out of business.

I think I have said it here on the site before, but if the most athletic thing you do during your day is a deadlift, you did not have a very productive day. We spend so much time in our little bubble of strength and conditioning that we often find it hard to create workouts that don't involve push-ups and air squats. If you cut the grass with a push mower, you worked out. If you laid down some mulch, you did a workout. If you played a game of pickup basketball, you worked out. The more of these little things we can add to our lives, the more effective our gym workouts become; instead of just trying to undo all the sedentarism (is that a word?) throughout the day, we can then actually add to our fitness.

Danielle is a competitive powerlifter, and her job is to focus on very robotic movements. And it turns out she's probably top-20 in the state of Michigan at it. But the picture above gives her a chance to showcase what that formal stuff has done for her. She's in a pistol shape right now. Her foot is not pointed straight forward. Her shin is not vertical. And both of her shoulders are slouched forward. That is perfectly okay for the time being! The more she practices those safe principles in the controlled environment of the gym, the less likely they'll be a problem outside the gym. In the meantime, she gets to work on her coordination, change of direction, reaction, and strategy. In other words, she's developing her athleticism. Controlling the soccer ball coming at her - even against elementary school kids - is way more athletic than anything she's done in CrossFit or Powerlifting. A good balance of both is what we need!

Champions Club Summer 2018 Draft

I know, I know, it happened about 3 weeks later than I was hoping. But Div was being a butt, and Jay works a normal job. So there was a little bit of inside information present, but I did not share anything other than the injury reports.

Without further ado, here are the official Champions Club Summer 2018 teams:

Team David

  1. Danielle Worden
  2. Lindsey Eason
  3. Mrs. Kroll
  4. Mr. Carey
  5. Rachael Kroll
  6. Avery
  7. Mrs. Fitz
  8. Conor
  9. Olivia
  10. Maddy
  11. Mrs. Bass
  12. Mrs. Nevarez
  13. Dakarai
  14. Mateo
  15. Emily Walker
  16. Nunu
  17. *Lilly
  18. *JT
  19. *Adam Dem
  20. *Amy Potter

Team Shakes

  1. Ashley Fry
  2. Coach Casey
  3. Mr Bennis
  4. Josie Junkin
  5. Coach T
  6. Jen Ashley
  7. Kasey Eason
  8. Danielle Schornack
  9. Crystal
  10. Andre Saffer
  11. Dylan Collousi
  12. Sam Butcher
  13. Abby Walker
  14. Anthony Saffer
  15. Devan Coates
  16. Charlie Baumert
  17. *Jacqueline Asmar
  18. *Ender
  19. *EmD
  20. *Reggie

Team Elizabeth

  1. Josh Howey
  2. Jennifer Banet
  3. Mrs. Bennis
  4. Erica Krueger
  5. Mrs Pip
  6. Mama V
  7. Alyssa Jabara
  8. Shannon Marchant
  9. Mr Malowski
  10. Mr Auggie
  11. Suyaliam
  12. Barry Brunke
  13. Jessica
  14. Emily Gurney
  15. Andrew
  16. Ben
  17. *Conamora
  18. *Zeena
  19. *Evan Pugh
  20. *Matt Fecht

Team Jay

  1. Cecilia
  2. Nick Bewick
  3. Mrs Tara
  4. Erika Banet
  5. Mrs Carey
  6. Mr Z
  7. Ricky Carey
  8. Mr Wonsil
  9. Cory
  10. Jesse
  11. Jalen
  12. Milo
  13. Angie
  14. Cam
  15. Gideon
  16. Johnny
  17. *Josh Bennis
  18. *Mallory
  19. *Murley
  20. *Myron

Follow-up post coming soon...

Announcing the First Official Champions Club Summer Draft

We are raising the stakes on attendance for the Summer this time around. I am excited to introduce the Champions Club Summer Draft. Here's the layout:

4 teams, each with a captain. This year, the captains are:

David Saporito

Jay Junkin

Elizabeth Banet

Katie Shakes

In a pre-Summer meeting, each captain will draft the Champions Club athletes they want on their team in a serpentine fashion until everyone is off the board. Everything is based off attendance percentage, not workout results or anything else. The team with the best overall attendance average will recieve a grand prize at the end of the Summer and some kind of recognition in the gym. Here's a few more specifics:

  • The Babies % are out of 1 day per week.
  • The parents % are our of 6 days per week.
  • Parents who go to both the mobility and parents team workout sessions will get extra credit attendance.
  • Going to a session you didn't officially sign up for still counts, having to come in during off-hours does not. For example, if Alyssa can't make it at a regular session and needs to come in at 1:30, it won't count as an official day in the standings.
  • Attenance starts June 11 and finishes when fall sports begin.
  • Weekly leaderboard will be posted in the gym.
  • Jay drafts Donkey Kong and Funky Kong with his first two picks.

Last week three of the captains were at the evening session and discussed some of their pre-Draft strategies...

Check back soon to see which team you got drafted on!

Beast Mode: Linda at 9 am

Yesterday we took on one one of the most notorious workouts in all of CrossFit: "Linda." The full workout requires 3 separate bars (which is also why the workout is known as the 3 Bars of Death) and is a lot of volume at heavy weights. Due to equipment and strength levels, we modified this workout heavily, doing heavy(ish) deadlifts, slow push-ups, and dumbbell cleans. Our 9 am session looked good yesterday. Check them out:

As usual, we were looking for the form on the round of 1 to look the same as it did at the start of the workout, and I think they all did a great job of that.

Athlete of the Summer FYI

Before the Summer 2011, Brian decided that we should do an Athlete of the Week for every week of the Summer to highlight a kid who put on a good showing. That tradition still stands during the Summer, but at the end we also did an attendance wrap-up with a mock Athlete of the Summer.

For our first Summer in this new building I thought it would be cool to formalize it a little bit more - making it an actual award and not just a Franklin Lama nomination because he was the coolest kid in the club. So Bubs got our first ever vote for Athlete of the Summer, then I retroactively gave it to Frankie in 2010 and Nick Prys in 2011. In January 2013, an addition was made that gave the award some new juice:

Like rafters in high school gyms of state champions and record holders, we added our own to our place to emphasize everyone's favorite time at the Champions Club. And since then, each Summer would contain a few athletes with the unspoken goal of seeing their name go up in the rafters, starting with Katie Bromm's perfect Summer 2013, right up to last year's Summer of Div.

How do you get the award, you ask? Well, there are two main criteria:

  1. Top 10 attendance
  2. I have to vote for you
Yup, that's it. Equal parts objective and subjective. We keep track of every attendance day right up until fall sports start (mobility days included) to condense the list down to 10. Then I pick whoever I think earned it the most. That's probably the part that sucks the most; it's not a committee, or public poll. It's my choice.
In 2011, for instance, Katie Shakes was by far the most improved athlete in a stacked field, and had 99% attendance - good for 1st overall. And by August 31, Erika Banet was probably the fittest person in the gym, Jennifer was the most skilled, Lauren was lifting trucks... and Elizabeth got the award.
In 2016 I thought Murley was in the best physical condition I've ever seen from a girl at the Champions Club, and in 2017 I thought Jacob had the best showing out of anyone. In Murley's case, she didn't have the consistency of Katie Shakes and Jacob wasn't in the top-10 attendance.
Awards are always subjective, and when it's being decided by one person that's magnified even more. If Athlete of the Summer is something you're going for, just know that there's one part you can control and one part you can't. Even though hip hop conversations and Starbursts bribes get you a long leash with me for just about everything else, they won't have a bearing on AOTS. All you can do is show up and hope Katie Shakes gets stuck in traffic permanately about 20 times this Summer.
There is something genuinely wrong with David SaporitoIn the end, it's just an award. The real thing that's happening is fitness and health like you guys never imagined in a way that can be sustained through a lifetime. But every now and then it's fun to put the long-term binoculars away for a bit and be good now. That's what Athlete of the Summer is about; who was the dopest person in our gym at that time? The 9th banner will be going up in 3 months (assuming I spell the name right), and it will serve as a landmark to remember what Summer 2018 was like. I can't wait to see who it will be!
Recomended reading: the Athlete of the Summer Feature Series