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Welcome to the Champions Club Summer 2018!


Entries in david sap (42)

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

Coach's Corner: Squatting in the Push Press

Understanding the difference between "a squat" and "squatting" is very important when determining best technique for a movement. A squat is a formal, made-up thing that people practice to get stronger or reclaim function. Squatting is the universal movement pattern of bringing the hips lower to the ground and is present is everything that involves the lower body.

Push presses have squats in them, even though they are not "thrusters," and we used the max effort workout yesterday to emphasize them. We made sure to start the movement with hips back, and arches up, and really focussed on keeping the arches in tact on the way up. Here's what our morning session looked like on their final sets.

At our 6:30 session, Jay was really feeling it and topped out at 195 lbs for his set of three. He started the same way everyone else did: really light weight, a few pump fakes, and slow on the way up for as long as he could.

As the weight got heavier we started to see slight deviations, but the loading and arches still looked good. After his set of 195 he did an attempt at 200 lbs. for 3 reps. Here's how it looked.

This is the epitome of a "slight deviation" - knees coming forward a bit, midline just a little arched, but not too far gone from his lighter sets with literally perfect form. The push press challenges this squat pattern because the torso is upright and we are moving fast. If we can see the same squat mechanics in a push press as we have in a back squat then we'll be able to make it translate. If you can't then you're zoomed in too far.

Summer 2018 Preface

We are about one month and counting until the start of the Champions Club Summer 2018. For all the new faces around, this means more sessions, more people, better attendance, College Kids, and the return of our infamous Theme Workouts. The Champions Club Summer usually runs from the second Monday in June until August 31 with one price covering the entire Summer, and this year I am planning on keeping that. Because our gym revolves around the school year and school is complicated, there are a few notes I want to highlight.

Price. It's going to be a little different this year. The Summer price will be $225 per person if paid in full before June 1, and any time after that will be $235 per person. This will help give me a better idea of who is locked in and will make it easier for session timing. Exceptions will be given to new kids (obviously) and families (installments are okay). But if you're a regular right now, or have participated in past Summers, $225 will have to be in some time before June 1, in addition to your May payment.

May price bump not a thing for now. In the past, we've bumped up the May price by 10 bucks or something like that to cover the extra few days in June. Don't worry about that this time around. Save that money to contribute to the Alyssa Jabara Needs Peanuts With Her Meals fund.

Assigned sessions. In the past we've done an assigned session thing where you commit to a session and are held to a roughly 80/20 attendance at that one - meaning we want you at that one about 80 percent of the time with about 20 percent wandering allowance to account for life and convenience. Last two Summers I was more relaxed on that than before because it seemed like the schedules weren't consistent. This Summer I'm going to try and bring that back. Things tend to work better when you're held accountable to showing up for everyone else in the session.

6 pm parents session from Summer 2015 won the mock election for "Best Session" that Summer over the Freaks at 1:30

Session times. Still working on it, but expect, at the very least, 2 morning sessions and 3 afternoon sessions. Probably keeping 4:30, 5:30, and 6:30 (Carter emailed me last night and signed up for the 4:30 session completely unprompted, so I understand if you want to avoid that one now), and maybe have a 9 am and 11 am morning. Plus at least one Rookie session, time TBD but usually 10 am. When its finalized, you'll email me the session you want in the most creative way you can think of. We've had some great ones in the past. If you pay in full before June 1, and for some reason find there is no session time good for you, I'll give you a refund.

Theme Workouts. Team workouts in the Summer are moved to Saturday, and about 5 or 6 of the weekends will be host to a Theme Workout. In the past we've done Pirates, Finding Nemo, Lego, and Water Wars. The classics that are repeated every Summer are: Disney, 80's, Shark Week/Hawaiian, and Harry Potter (which technically happens on September 1). The first Theme of the Summer typically happens on the second Saturday and is a new theme. The Banets and Jay were brianstorming the idea of a Spongebob workout, so stay tuned to see if that comes to fruition.

Attendance. We track attendance up until right around when fall sports start in the middle of August. So make sure to tell your work bosses and families that Chris and crew will be hounding you for any missed days. Top attendance people go on the Dream Team, with one of them being named Athlete of the Summer. Somehow the gingerbread boy in the back got it last year.

Final thoughts. It's the Summer, dude. No school, no sports, no bedtime. Just the Champions Club. When you put a lot into it, it's one of the most rewarding things you'll ever go through. I don't know why, it's just different than the rest of the year at the Champions Club. And when it goes right, there's nothing better than a Champions Club Summer. Check back soon for the official invite!

Quote of the Week vol. 240

"Sometimes I think pain is just a lack of understanding."

- J. Cole

...........

"J. Cole is like the Blake Griffin of Hip Hop. He's never truly elite but he's good enough to hold us over until the next elite guy comes out."

- Div

Quote of the Week vol. 223

Me: "Would you have done anything differently in high school, knowing what you know now?"

David: "Yeah, I would have played football in the fall - not cross country - and basketball in the winter, then just ran the 800 for track in the spring. And not worried about trying to run in college."

Me: "But wouldn't you want to be able to say that you're a D1 athlete?"

David: "No, because saying that doesn't matter unless it's football or basketball. Nobody else cares."

There is an editorial in the works about the criteria for playing college sports. Stay tuned.