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Entries in fundamentals (177)

New Graduate: Lindsey

Yesterday morning Lindsey Eason finished her 8th and final Fundamentals session doing a Helen in 7:59 with 200m runs, 12k swings, and ring rows. She will now be joining the group with her sister, Kasey, and is primed to have a great Summer.

Lindsey is one of the most pleasant surprises I have seen go through Fundamentals in recent memory. Being the younger cousin of Jesse and Jay, I naturally heard a lot of teasing directed at her (and Kasey, obviously) about her athleticism. But Lindsey proved to be a very quick learner throughout the course of our Fundamentals sessions. On Day 1, she could barely do a 10 sec. hollow hold, and yesterday she did 4 sets of tabata rocks without breaking one bit. Running, unweighting, kipping, squats, and jump ropes all progressed very quickly. The only weak point I noticed was upper body pulling strength. But it's nothing a little consistent attendance won't fix.

Lindsey also seems to be having a good effect on her sister, seeing as Kasey's attendance has improved since Lindsey joined. Hopefully we'll be seeing both of them around a lot. Welcome to the Champions Club Lindsey!

Ghosts of Champions Club past: Katie Shakes with Jennifer Banet's laugh.

New Kid on the Block: Lindsey

While Jay was back for a brief stint last week before going back to Grand Valley to finish up a summer class, he brought in his cousin, Lindsey Eason, to try out a session. As luck would have it, that session was the running/deadlift/back squat in the rain, and somehow she still decided to sign up.

Lindsey is the sister of 2015 Fundamentals graduate and part-timer Kasey Eason. Unlike Kasey, Jay, and Jesse, Lindsey decided against Grand Valley and chose Saginaw Valley where she just finished her sophomore year. As a high schooler at Lamphere she did cheerleading and soccer, as well as some side gymnastics work to help with cheer. So far, Lindsey has surprised me with her coordination and conditioning.

Earlier today she got her first ever double under and was able to cycle through regular jump ropes easily. And she's been through workouts that have given past Fundamentals peeps some trouble, coming out on the other end less fatigued that I assumed.

She picks back up with Day 3 tomorrow, but so far things are looking good for this college kid.

New Graduate: Pat

Yesterday before the team workout, Pat Luetz finished his 8th and final day of Fundamentals with an exhausting 11:41 effort on Helen modified with 200m run, ring rows, and a 12k kettlebell. That was his first workout over 10-minutes and while it challenged his conditioning quite a bit, he actually finished stronger than he started.

Mr. Luetz has been a pleasure to coach during the Fundamentals process. He asks questions, does what I ask, and seems to improve on technique as the session goes on. The biggest thing he had trouble with was the unweighting on Day 8; he's an engineer by trade and naturally over-thinks everything. But other than that, everything else went very well. Push-ups, kipping, and jump ropes all got much better. Now Pat is ready to jump in with the group. Expect to see him at one of the evening sessions. Congratulations my man and welcome to the Champions Club!

Ghosts of Champions Club past: Mr. Wonsil

New Kid on the Block: Pat

Two Saturdays ago, a random guy walked in the gym during a mobility session asking if he could check out the place and see what we did. It is not often someone comes in to watch a mobility session and thinks, "This is the place for me." But whatever was going on during that session seemed to be appealing and we got ourselves a new member. His name is Pat Luetz.

Pat is an engineer who has strings of Bishop Foley ties and now has kids who go to Lamphere. He did some research on us before coming in, came prepared with a few questions, and was ready to get things under way with Fundamentals. As it turns out, he actually knows Mr. Warthman, so those two kicked it off on his first visit.

So far, Pat has been a very eager learner; he asks a ton of questions and is incredibly open to any direction I give him. He has aspirations of becoming a personal trainer after his engineer career is done, so is in complete student mode. Luckily for me, Mr. Luetz has been very quick to pick up on the skill of the movements. Push-up form, kettlebell swing timing, and jump ropes all improved over the course of the session. Much like our last Fundamentals graduate, Mrs. O aka "Pastor C," Pat's limiting factor is going to be his conditioning. Once that comes around, things will be looking really good.

I'll check back in after Day 8. 

New Graduate: Mrs. O aka "Pastor C"

Yesterday morning Mrs. Owusu finished her final day of Fundamentals with a good effort on a modified Helen - finishing in 8:15 with a 100m run, 8k swings, and ring rows. She was very winded but was also very happy with herself that she finished all three rounds, and rightfully so.

Mrs. O (or what her parishoners call her, "Pastor C") had a great Fundamentals from my perspective. It seems her conditioning is the major thing we need to work on, but she actually has good mobility and great coordination, and that made teaching the movements very easy. She even knocked out her first handstand on Day 5.

Not sure which name will stick - Mrs. P or Pastor C - but I have a feeling this one will be around the Champions Club for a long time. I just hope she has as much fun working out here as I've had coaching her.

Welcome to the Family!

Ghosts of Champions Club Past: Wendy Skorupski

New Kid on the Block: Mrs. O

After a few weeks of convincing, Emmanual's mom, Carlene Owusu, signed up for Fundamentals.

Mrs. O spent her childhood days in Jamaca running track and swimming. She comes into Fundamentals with a good athletic background and is looking to improve her body composition and increase her endurance and stamina. So far she has finished two days of Fundamentals and it set for Day 3 early next week. She seems to be very easy-going, although Emmanuel might tell us different! And to make things better (for Mama V at least), Mrs. O told me she's one of those biology nerd-types. Good luck trying to separate those two when the time comes...

Either way, we'll check back with Mrs. O after Day 8.

New Graduate: Emmanuel

Emmanuel Myles finished his final Fundamentals session yesterday with a 7:45 effort on Helen. We modified the run to a 200m because of the snow, but he used a 20k kettlebell and did unbanded pull-ups. The kipping was surprisingly in rhythm.

Emmanuel finished as probably one of the top 4 or 5 athletes I have ever seen come through Fundamentals in terms of balancing strength, skill, and endurance. The kipping pull-ups - as mentioned above - came quickly, as did unweighting, double unders, and fixing the chicken-neck. The only thing we'll have to constantly adjust is his Pose running; he tends to tense up a little too much.

Overall, Emmanuel seems like he will be a great fit. His Jamaican accent makes him an immediate fan-favorite and he's very coachable and willing to stay at lighter weights in order to perfect form. I'm definitely excited to have him on board. Welcome to the Champions Club Emmanuel!

Ghosts of Champions Club past: De'Jour Donaldson