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Congratulations to David Saporito, Athlete of the Summer, 2017

See his feature editorial here.


Entries in from the vault (78)

From the Vault: Parents Partner Carry and Pigskin

Two years ago we had Sundays split; one kids session and one parents session. The latter proved to be one of the most enjoyable coaching experiences I've ever had, and once we get the numbers consistent again, we'll bring it back (more from the kids side than the parents).

Here are two of my favorite highlights from that group:

October 11, 2015

Mr. Carey: "I'm so scared right now!"

..........

September 13, 2015

R.I.P. Ryan Anderson's free safety career and Mr. Z's hamstrings.

Be on the lookout for some fun team workouts this fall.

From the Vault: Michael Without the Secret GHD

Everyone in attendance got a good taste of one of the original CrossFit Hero workouts, Michael. Run 800 meters, 50 hip extensions, 50 sit-ups. We had a session of 12 today and were able to hit the workout without any problem thanks in part to our Secret GHD machine that fits 10 people at once (5 per side). Yes, might feel like riding the Gemini at Cedar Point, but it gets the job done and has since Ryan built it for us before the Summer 2014.

What did we do before the secret GHD, you ask? Well, improvise as the Champions Club always does. Here's Shannon, Murley, and Katie Bromm on their attempt at Michael from March, 2013.

From the Vault: Filthy Fifty

Summer 2013 was definitely a great one in Champions Club history; lots of faces we should recognize as grown-up and college-bound by now. One of the highlights of the Summer was the Filthy Fifty in mid-August. We did a group video mashup of all the sessions. Check it out.

Never know when these benchmark workouts will come up...

From the Vault: Jurassic World 2015

As the post below mentioned, every Summer we bring out Theme Workouts on certain Saturdays for our group to do. Traditionally we do the 80's. Disney, Hawaiian/Shark Week, and Harry Potter to close out.

But tradition has deemed that the first theme workout of every Summer is a new one. Last year's, Finding Dory, was really hard and also very well put-together. But I think my favorite new theme came in 2015.

Jurassic World!

This was also a tough one, especially when adding in the dinosaur attacks. As of now, I have it down to 2 options for our first theme. You guys will see soon enough...

 

From the Vault: Summer 2015

Be on the lookout for VJ's newest post coming out tonight.


Judging by the numbers, Summer 2015 was the best one we've ever had. And judging by the athletes, I would still say it was the best. Out college kids crowd really showed out well with the likes of Mike Morrow, Kyle Anderson, Jay Junkin, and Kasey Eason.

On most nights, this crew would gather at the 7 pm session for their workout, along with some stragglers from other sessions. Here is a late-June workout with rope climbs, dips, and GHD sit-ups.

If a few things fall into place, this Summer could shape up to rival 2015. We'll have to wait and see...

Coming Soon... Summer 2017

We are officially past the middle of May (which might be the fastest month in the history of months), and that means the Champions Club Summer 2017 is only weeks away!

The Summer is worshipped around these parts and rightfully so. Most of it can be recounted in the Summer's Eve post before 2015, but if you've been around the block you know what's in store: theme workouts, lively sessions, 90-degree weather, new toys, new rookies, and the return of faces you haven't seen in a year. This spring has already gotten off to a great start with David Saporito coming back, as well as the speculated return of a certain handsome crew.

Either way, be on the lookout for the official signup and email coming soon. And in the meantime, be sure to put a bug in the ear of people you know need it!

From the Vault: Moving up and The Feet

In October 2015 I did the Moving up... or not post that gave a good glimpse of what I look for when coaching back squats - in specific, whether to move an athlete up in weight, keep them where they are, or drop them down. Over time, I have refined this coaching technique; things I might have let go before I don't anymore and other things I have been less picky about. In the post referenced above, I used Collin and JZ as examples. Here's what they looked like:

Looking back on it now, I still would have called it the way I did. Also, I shared this with the Martins from Brand X and they said they would have as well. While this standard has stayed the same, Kelly Starrett brought up another one in last week's MWOD episode that also reminds me of a former video/post.

Coach's Corner: For All Things Pokemon and Foot Related

Looking at the arch in your foot is a great way to tell exactly what is going on upstream with the hips. We have avoided a lot of barefoot stuff recently 1) because of the weather and 2) because I have been looking for increased ROM and intensity. But I think for the next few weeks, especially for squatting, we are going to do a lot of barefoot work to help you guys get a better sense of what good torque feels and looks like. Look for a post coming soon on more specifics (I planned on one with Shakes this morning, but her lack of ability to perform bad form made it virtually worthless).