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Lifts 4 Gifts 2017, 9 am Sat. December 16 @ The Champions Club

See details here.


 

Entries in from the vault (82)

From the Vault: Lifts 4 Gifts

Aside from the fundraising and community building, Lifts 4 Gifts gives athletes a great opportunity to pr on their lifts. The Champions Club, in specific, doesn't really compete in any CrossFit events, so with Lifts 4 Gifts they get to experience a HYPE setting that gets the adrenaline going. Here's a few prs from the vault:

Mrs. Carey - 2015

Mr. Z - 2014

Brian the Trainer - 2011

Remember guys, Saturday at 9 am. Our gym.

From the Vault: Tim on the Rings

I think it is reasonable to say that gymnasts are, pound for pound, the strongest athletes in the world. Naturally, there are many gymnastics elements embedded in the CrossFit program. Actually owning a pair of rings was not common in the early CrossFit days, but thanks to Rogue and other suppliers they are readily available and affordable for anyone. And thank God for that because things change once athletes get on the rings. Back in 2015 I wrote a post about that after watching Tim go through Fundamentals.

Connection on Pushing Things

The article sums it up pretty well, and the only thing I would add would be that even doing a static hold in a plank position would be very beneficial for shoulder strength and stability. Push-ups and the like are a bonus. So yes, the rings can be awkward and difficult, but just remember that my main job is to expose you to things you are not good at. Doing something as simple as taking away a stable point of contact (the ground) goes a long way to challenge any movement.

From the Vault: Hero Workout, 2016

Summer 2016 was definitely the hottest one we have ever witnessed at the Champions Club. It was also the Summer that Katie Shakes asserted herself at the top of our ranks. She was part of the small 9 am session on June 16 of that year, along with Sabal, Elle, and 2013 Athlete of the Summer, Katie Bromm.

It is not often we extend workouts past the 20-minute time range, but on this day we blew past that with the hero workout "1775". This one included cleans, squats, and the infamous running with plates/bars, and lasted for 40 minutes.

Here's the highlights from that session.

Seeing the CC Difference

For all the shortcomings of our gym - warehouse look, homemade equipment, Arlene, the roof.. wait... we have a roof I think! - one thing you cannot really argue against is how well we move as a whole. I have been told by a very well-respected and well-known coach that it is between us and some gym in Europe that house the best "movers" in the business.

That's all you guys! Lots of coaches know as much as I do, or Shannon, or Murley, but not every coach has a group of athletes that accept those standards day-in and day-out for the long haul. One session? Sure. One week? Maybe, if they're in a deloading cycle. Years? No chance. And since around December 2010 when I decided our form was crappy (including mine), we have been on a constant, endless pursuit to move better than anyone we see. I mean, Jacob will probably volunteer and claim he has the worst form in the gym, and his push-ups on burpees look like this:

Alan! Fix your freaking head position!

What I've been noticing over the years is stories from you guys about seeing people move in other settings that don't look like Elizabeth, or Mrs. Carey, or Conor. Rachael was talking about one the other day working out in OU's rec center (if I recall correctly), Lindsey commented on a few out at Saginaw Valley, Shannon dropped by another CrossFit gym and was talking about bad box jump landing, and Crawford was squeeking on about some push-ups in one of his building trades classes (if you're confused, welcome to Crawford).

Yesterday I was talking with a coach who had his baseball team training with us last year, but switched to a different CrossFit gym this time around because the parents wanted somewhere that was not a half hour drive each way. Understood and no hard feelings. The first thing out of his mouth was:

"Brotha! I miss you guys! They don't teach technique over there like you."

This is a tough one for me, obviously. One one hand, I don't like the downtalking of another coach or gym (especially a fellow CrossFit gym). On the other hand, it does make me feel good that we have set a standard so high for movement quality that anything less is unspeakable and cringeworthy. When you see the difference, you know it. And it is evident when I have people like 8th-grade Maddy Wesner telling me her doctor was telling her squatting is bad, then showing her a squat with knees forward. Like learning how to do basic mobility work on yourself, good technique needs to be obvious to everyone, from 6-60 years old.

When you see something that doesn't look like how we move now, there are two things that should go through your mind:

1. Be humble

Don't forget, we used to look like this:

It's just a stage of a progression. Or they might emphasize a different area of the affiliate: intensity, weight, facility, revenue, etc.

2. Be proud

It took a lot of work to get from where we were in 2010 to now. Hours and hours of undoing bad habits, teaching new ones, then unteaching those when we found something better. You guys really do hold yourselves to very high standards of working out, and not everybody has that goal. Enjoy it!

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...