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Welcome to the Champions Club Summer!

See schedule here.

Entries in david sap (26)

Now Live: Champions Club Summer 2017 Graph of Ability (or lack thereof)

If you are new around, we usually do this about every other Summer. The Graph was originally conceived in the Old Weight Room where Brian, myself, Gabe O'Neil, and Scott Gwisdalla were arguing about how much athleticism could override a bad personality, and vis versa. In the Summer 2011 (Fieldhouse), Murley surprised us all and brought in a full graph ready to go. It was repeated in 2013, 2015, and now here in Summer 2017.

It is meant to be read like a normal graph in math class. The X-axis represents one's personality and the Y-axis represents athletic ability.

It is also meant to be in good fun. So when Crawford sees his name down by the bottom-left, he will still get defensive but will laugh because, again, it's just something to cause a little friendly debate. New names for this year's graph include: Ashley Fry, Arlene and Reggie, Avery, David Sap, Kenny, Lindsey Eason, and Mel.


As expected, Sap is pissed...

Summer 2017 Wishlist

The Champions Club Summer 2017 official sign-up is not quite ready, seeing as we are waiting on a few last-minute decisions. We did a wishlist in 2015 based on who I thought would fit well into sessions. This time around the wishlist will be different. Seeing as this might be the Summer of the Great Returns, I did a recruiting board. The star rankings are not based on ability, but based on what I would expect their attendance/community contribution to be like if they signed up.

Important: this is only done for people who were not in the Champions Club last summer. I think it would be kinda weird if we did it for new people. And a post involving everyone we have would take a lot longer than I would care to spend on a post. So read this like you would a Rivals board: you have the players on your team already, and you are looking for additions. Enjoy!

Jacob Augustine

5-star prospect

A big burly boy with sweat glands stemming from every possible inch of surface area of his body, Jacob has been rumored to make his return to the Champions Club this Summer in hopes to round out his overall fitness and learn some techniques to help his coaching over the fence. Boom or bust type prospect with a history of both booming and busting. And sweating.

Pros: Great community contribution. Unrivaled in recruiting persuasion.

Cons: I'm going to have to buy more 45-lb. bumper plates and Lysol whipes.

David Saporito

5-star prospect

After deciding he'd had enough of not being allowed to run the open 800m, Sap decided his time on the Eastern Michigan track/CC team was done, and he is looking to get back in "CrossFit shape." Despite being a runner, he's always had good strength and coordination that has helped him excel in the gym. Now that he is back home for the Summer, he is considering making his return to the place where his CrossFit career started in the fall of 2013.

Pros: Community involvement/recruiting persuation rivals Jacob. Shows up all the time. Kind of funny.

Cons: Physical liability from training with track people the past few years. Might not have a soul.

The Babies (collective unit)

5-star prospects

With the help of patient families like the Bodways and Asmars, and Matt Fecht's basketball camp, the Babies group has been a critical addition to the Champions Club since February. They are rabidly energetic and are very consistent in their attendance every Sunday. They currently include Simone, Sydni, Jacqueline, Drew, Conamora, Zeena, Ender, Lily, and Kyle/Haley (not pictured). While we technically had Babies sessions the past two years, it was nothing like what this Summer's might turn out to be.

Pros: The future of the Champions Club is looking at us.

Cons: Requires anywhere from 3-4 coaches at a session for safety. Potty-training might be an issue.

Elizabeth Banet

4-star prospect

Since school has been out, Biff has been steadily returning to her usual form. While taking last Summer off... wait... she was here last Summer? My bad. On to the next one then.

Pros: n/a

Cons: n/a

Mrs. Kroll

4-star prospect

With her son, Robert on the verge of getting his driver's license, there is a chance Mrs. Kroll might be able to make time out of her probably-busier-than-it-should-be schedule to make a committment to the Champions Club Summer. She's been in the Champions Club consistently since 2015 for 9 months out of every year, but has yet to put together a consistent Summer. Will this be the first?

Pros: Unconditional loyalty. 100% buy in. Easy pickins to make fun of. Everything you love about our moms!

Cons: Extra explaining is required. One of the bathrooms will always be occupied.

Mr. Fitz

4-star prospect

Despite aches and pains that have been naging at him since a youth, Mr. Fitz has tried to work around whatever was feeling sore on that particular day. In April, he had to make the call to walk away from CrossFit for good. Or, at least, he said it was for good. But after some mobility sessions, rest, and a general life without Mr. Z, Reggie, and teasing Mrs. Fitz in public, Mr. Fitz has given some hints about making a comeback for the Summer.

Pros: Very coordinated. Strong upper body. Dresses in kilts. Makes fun of Conor and Mrs. Fitz.

Cons: Walking on eggshells with injuries, etc. Might also be Jigsaw from the horror movies.

Sydni Golfin

4-star prospect

The amazin' Asian. Blazin' Blasian. Champions Club OG and teenage psychiatrist to Bubs and Murley. Heartthrob of at least one handsome lad in the gym. At least. Sydni was about as involved in the Champions Club as one could possibly be during the Fieldhouse/New Old Weight room days. That also led through to our first Summer in here. Then school got in the way, as well as back poison. We have not seen her for a full Summer since 2013, but I am holding out hope that things might change.

Pros: It's Sydni!

Cons: She kinda told me no already.

Erica Gibbons (formerly Krueger, but pronounced Kreeger)

4-star prospect

Erica technically joined last Summer as part of a Henkel thing that didn't really pan out. So for the records, 2017 would be her first official Summer with the Champions Club crew. Over the course ofthe last few months, Erica has made herself at home with Kroll, Crystal, Mama V, and the rest of the 4:30/5 pm crew. And quietly, she has become one of our best movers. Pistols, handstand push-ups, squats, Olympic lifts, and now even kipping pull-ups. If she commits, and her job across the street stays the same, watch out for this one to be on the Summer dream team.

Pros: Great technique. Starting to break out of her shy phase. Checks the website sometimes.

Cons: Lives an hour away. Refuses to get asthma checked.

Alan Wisniewski

3-star Prospect

Alan spent some time with us during the Summer 2012 before heading of to Penn State to play basketball. He meshed very well with Jacob, Morrow, and the handsome crew. Alan was on the Groves coaching staff the past two years and I got a chance to know him decently well. Very cool dude who is looking to be a mid-level contributor at the Champions Club this Summer.

Pros: Very personable. Impeccable social skills for any audience. Basketball player. Surprisingly funny.

Cons: Will require special modifications for hip extensions, GHD sit-ups, and all max effort days. Also kinda soft.

Kris Campbell

3-star prospect

Kris signed up for Fundamentals in the spring of 2014, and yet has never participated in one single legendary Champions Club Summer. Rumor has it things will be different this time around, but we will see for sure come June 12.

Pros: Legit D-1 lineman. Great community involvement. Solid dance moves for a big man.

Cons: Tends to beat me in wraastling. It hurts. Also leaves for Air Force at the end of July.

Mrs. Fitz

3-star Prospect

Mrs. Carey aside, Mrs. Fitz might be our most consistent mommy counting this school year. She joined at the tail end of last Summer, but, assuming she signs up, this will be her first full Summer with the Champions Club. She helped bring in the Mr., and has been progressing very nicely as an athlete over the past few months.

Pros: Great attitude. Good blend of strength and endurancre. Very gullible. Shows up a lot.

Cons: Spells her name wrong on the whiteboard.

Alex Faust

3-star prospect

Another rumored recruit from 5-star Jacob's outreach. Faust came in as part of the Northwood invasion in the epic Summer 2013. After a stint in Kansas City for work, Faust settled back in to the metro Detroit area and made his Champions Club return in the Summer 2015, and eventually won himself the Athlete of the Fall later that year. He's went AWOL shortly after. Will he make a return this year? I certainly hope so.

Pros: I mean, look at the picture.

Cons: I mean, loos at the picture.

Lindsey/Kasey Eason (package deal)

3-star prospects

Kasey first joined the Champions Club for the Summer 2015 (widely considered our best Summer to date). She never quite had the attendance her cousin, Jay, displayed, but she still fit in very well and made guest appearances throughout the year. She took last Summer off for reasons unknown, but came back this spring and brought her sister, Lindsey with her. This combination should prove to be a good showing this Summer, assuming they sign up.

Pros: Combo deal to hold each other accountable. Related to Jay Junkin.

Cons: Complain about push-ups and other shoulder movements. Related to Jesse Junkin.

Matt Morrow

3-star prospect

Matt Morrow is the first person in the history of the world to officially sign up for a Champions Club Summer. It was back in the Old Weight Room. 2010, to be percise. He's been a fabled member of the Handsome Gentlemen's Club, inventor of the elbow muscle-up, and has since gone off on his own to focus on Olympic Lifting. Can Jacob pull a turn-around for this one?

Pros: Very handsome. Polite. Funny. Strong. Thick. Solid. Tight.

Cons: Kinda soft, like Alan. Maybe too handsome.

Kyle Anderson/Mike Morrow (Combo Meal)

3-star prospects

These two young guns made their home in the Champions Club during the Summer 2015 as rookies who led the way to our best Summer in the books. Kyle Graduated from Michigan State this spring and already made a guest appearance on a mobility day. Mike hangs out with Jacob sometimes, and therefore is bound to get roped in here at some point. Will either stick?

Pros: The two formed a great duo of movie-talking/NBA debating/good-form loving college males.

Cons: Kyle sweats more than Jacob I think. Mike panics while doing cleans.

Avery Maslowski

3-star prospect

If Renee Shelton was a little less Renee Shelton, she would be Avery Maslowski. Just a freshman, Avery came over to the Champions Club in the late fall as part of Shannon's Cross Country group. We've already seen big improvement in coordination and strength, and she's brought her younger brother, Drew, in for the Babies session.

Pros: Lots of potential to be a legit high school athlete.

Cons: Not really sure there are any. Ride issues maybe? But probably not.

Craigen Oster

2-star prospect

Unlike his handsome counterparts, Craigen has yet to put a Champions Club Summer under his belt. I mean, he did technically sign up for Summer 2012, but his attendance was not where I was expecting. However, he seems eager to get back at it this time around, and he's always been a very easy kid to coach. So I have a feeling this college kid might out-play his ranking.

Pros: Barefeet bandit. Likes Hip Hop. Younger siblings. Good community fit. Coaches outside here.

Cons: Might still have blisters from that fateful track practice in 2013. Sorry bossman!

Steve Carey

2-star prospect

This news came to me earlier in the month from the mother of the household, but assuming a work schedule can be situated, Champions Club OG (Summer 2010 origins) Steven Carey might be looking to make a return. Last I remember from him, he was a Carey - coordinated, strongish, dreadful upper-body pushing ability, and a good community person.

Pros: A Carey. Plus has ties with OGs like Sydni, Ryan, and maybe even Gabe or Landrith.

Cons: Might have long hair now. Please don't have long hair.

Erica Potter

2-star prospect

EP came to us for Fundamentals at the end of the Summer 2013 and has been with us for a few Summers already. Taking last one off due to work schedules, she came and talked to me earlier this year about the possibility of a return for 2017.

Pros: Great chemistry with The Freaks. Good work ethic.

Cons: Inconsistent attendance. Sometimes falls over things, a la Matt Fecht.

Emmanuel Myles

2-star prospect

Emmanuel has been up and down in the Champions Club since he joined in the winter. He's very athletic and has an incredibly high cieling as a runner if his training catches up to his body.

Pros: Might be best athlete along with Sap/Aaron Sexton. Teaches dance moves to Mrs. Carey.

Cons: Working at Wendy's has not helped his diet, or attendance.

Mrs. Owusu

2-star prospect

Despite having a low-star rating, I think the potential is very high for Mrs. O. Having to cart Emmanuel and his younger siblings around doesn't help her attendance, and neither does working in Canada. But once track is over and she can focus on herself a little bit more, look out for this new mommy to have a breakout Summer.

Pros: Diet has remained on point. Good mobility. Good role model for kids.

Cons: Attendance needs better showing.

Pat Luetz

2-star prospect

As our second-newest Champions Club member at the time of print, it will be difficult to know what to expect from Pat. He already paid for the Summer, so we know he's in. And he's shown a quick transition into our group that is rare for outsiders. So if I had to make a guess, I think Pat is going to out-perform his 2-star base ranking by Summer's end. So we will have to wait and see.

Pros: Really obsesses over good form. Embraces being coached. Brings in food.

Cons: Has not seen enough at-bats. Can't get cleans to save his life, yet.


There you have it. Am I missing anyone? Hope to see you all in Champions Club t-shirts by July!

What Are They Saying: Pizza Edition

This took place just minutes before the 5:30 session. Saporito had to get a pre-workout meal in, and Bubs showed her confusion.

Put a caption to it. What are they saying?

Beast Mode: College Freaks

The Freaks are in college now, let that sink in for a minute.

Ricky Carey and crew just finished their first collegiate year and are now back at the Champions Club for the Summer. The 9 am session from last Tuesday featured Slick, Elizabeth Banet, David Saporito, Katie Shakes, and Mrs. Fitz. They put in a great performance on the wallball/box jump ladder. Check it out.

Mystery Athlete Might Be Obvious

Got this DropBox picture last week.



  1. This athlete just had a successful surgery to remove a lovely bunion from her foot and it on pace to make a full/healthy recovery.
  2. This athlete has withstood the pressure of conforming to the smart phone culture and retained her sliding Motorolla thing.
  3. This athlete has been known to box jump her height.


The next picture comes from this morning's 8:30 am session. Saporito did not write his workout time on the board because his gingerness didn't feel the need to follow directions. So he made one of the moms do it for him. The only question is: which mom spelled his name "Divid?" Was it Mrs. Kroll, Mama V, or Mrs. Fitz?

If the nickname "Div" doesn't stick I'm going to be very disappointed. Post your guesses to comments.

Quote of the Week vol. 190: The Lever Analogy

Jacob put me up on this one. On the reddit boards, a powerlifter scored a perfect 9/9 on lifts, scored a"advanced" composite score of sorts, and set either a meet or personal best with each lift. She went to the boards to post her testimonial and concluded with the comment about her plans going forward.

catsaddlez: "Maybe cut down to 63kg? But idk, I also seem relatively competitive at 72 as well. ¯\_(ツ)_/¯ I’ll probably at least cut down to a small 72kg for the aesthetics gains."

Then a few comments down...

chuckechaps: "You just did amazing, why cut??? If it worked where you were keep doing it! A coach once told me, if you had a lever and every time you pulled it $100 came out, would you ask for another lever????"

Good ol' chuckechaps chiming in with some knowledge. This quote hits home with me for reasons both in the Champions Club and out.

In the gym, a conversation similar to this has taken place with Jacob, Jack, and JZ among a few others who are looking for a change in program. Outside the gym, this happens most often with The Family kids who see their game improve but are still not getting the playing time they desire.

Coaches I've talked to, especially one running an entire program and not just a one-on-one company, experience the same kind of frustration when confronted with situations like this. At the private-coaching level, this can become even more problematic when each athlete makes up a bigger percentage of the pot, so to speak. In my experience, the athlete's desire to change things up comes from two angles: they don't trust where the map is taking them, or they don't really know exactly what they want, and therefore need to experiment with different things. In both cases, communication with the coach is absolutely essential. A great example of this comes from our second-favorite ginger, David Saporito (we all know Bromm is everyone's favorite ginge).

Back in late 2013, David joined the Champions Club as an already-established elite runner for the area. We wanted to get stronger, faster, and in better condition. He progressed about as fast as I had ever seen anyone in the history of the gym in terms of overall fitness, but considering running is one of the literally three things we teach here (push-up and jump being the other two), we tended to butt heads on that matter. My experience coaching high school runners at the time led me to believe that a high-intensity/low volume approach, coupled with constant technique emphasis would translate over to his goal of running a sub-2 minute 800. David, his high school coach (great guy by the way), and AAU coach believed in the traditional endurance base and racking up miles. I did not have the credentials or credibility to convinve him otherwise, he trained long, slow distance, and did not reach the numbers he wanted at the end of the season. Fortunately, he was only a junior, and after he decided to, respectfully, part from the Champions Club, he ended up running his sub-2 and earned a spot on Eastern Michigan's Cross Country team - where he ran the past two years, then decided to focus on school.

Yeah, that's Sap down there...

Now Sap is back at the Champions Club with what, to me, seems like a different perspective. He is not totally discrediting the long, slow distance model, but he has expressed to me that he wishes he could have done more speed work in college. But hindsight is 20/20 as they say. At the time I felt like his lever was churning out $100s consistently, and he thought he needed more than that to get where he wanted. It happens. Who knows who's method would have been better? Experimenting is an absolute necessity for some athletes (especially intermediate athletes); good communication with the coaches help this process go as smooth as possible.

And you never know, you may see more familiar faces around here by the time Summer hits...

Welcome Back: David Sap

This was the scene minutes before the 11 am session started this morning:

It's hard not to smile when Bubs squeezes you to death.

I ran into original Freaks crew member David Saporito back in August at the Warren Mott alumni meet when I went to see our Cross Kids and Matt Fecht run. We chopped it up for awhile and he mentioned how he wanted to get back into CrossFit - but just to do CrossFit, not so much to help him for running. While he was away at Eastern Michigan this semester he texted me about trying to find some good CrossFit Gyms out that way. Then a few weeks ago, he talked to me about coming back to train at his original CrossFit home over Christmas break. Today was his first workout with the group.

Bubs was about as surprised as could be this morning! Good to have you back David! Look form him around during the morning session (which we surprisingly had 14 people for today).