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Entries in jacqueline (58)

Pics of the Week: The Geese Are a Thing Now

We got two submissions this week.

First off, don't you hate it when a stupid idea gets referenced a few times then becomes popular and a legit thing? My goose post was great and underappreciated and misunderstood. Literary genius it was. Welp, it appears Mrs. Bennis is playing along, because she sent me a picture of Stuart and Gil posted up on her lawn.

They are sticking around for the Summer guys. Just admit it.

Next up, Mrs. Fitz came back to us this week and it turns out she has been hooking up lots of Champions Club alums with some internships and job opportunities as of late. Here's a picture she got eariler this week at her work with Jacqueline Banet and Tim Asmar.

Hope to see Jackie and Timbo following Mrs. Fitz back here for the Summer.

Beast Mode: Jackie for About 23 Hours... Then Kroll

Jacqueline Banet was on top of her game yesterday at the 6:30 session, she blazed through our leg burner, only resting a few times, and finished in 9:16.

Jay and the rest of the 6:30 crew was sure that I was down 40 bucks, and so was I. This was about as fast as I could see anyone going, so I went into my piggy bank and dug out some Grants for the elder Banet.

Then Rachael Kroll came in today just before the mobility session. I'll get right to it.


390 reps in 456 seconds. Damn Kroll!

Athlete of the Week: Jacqueline

This week was a no-brainer; Jacqueline Banet was in complete beast mode from Monday through Friday.

Jacqueline started things off this week strong on Monday's workout by showing the strength to do ring dips and keep her form good. Then came the two consecutive days of Filthy Fifty-esque chippers, and this is where Jackie was really on top of her game. She did Tuesday's version of the 50's in 16:20 - which beat Jennifer by 20 seconds and Elizabeth by almost a minute. Then she was able to recover by Thursday and not only post a great time of 11:48, but she also did all 50 pull-ups with the butterfly kip! To wrap things up on Friday she posted a solid total of 135 lbs. on her 1 rep max clean.

Jackie has quietly put in a great Summer so far and is showing a very good example for her sisters. And man, those butterfly pull-ups are looking pretty nice. Sets of 10 seem to be no problem. Keep up the good work!

Spray Paint and Ink Pens

First off, shout out to my dad for helping me pick the color and texture of the paint, as well as doing most of the skilled work when it came to actually painting the floor.

Secondly, I thought it would be a cool idea to let you guys spray paint your name or something similar in a small spot on the floor. We have a couple of bottles left from the scopes and such, but I don't know how long they will last. Especially since The Freaks and Fry used up a decent amount last night.

As of now, it's available to mark your territory after the 9 am session or after the 6:30 pm session. Just ask permission.

Beast Mode: College Kids do QGB

The strength-oriented version of Fight Gone Bad came up last week, a classic known as Quarter Gone Bad. 5 rounds, 15 sec. of work, 45 sec. of rest: thrusters, weighted pull-ups, and burpees.

The 4:30 session consisted of Jay, Jackie, and Bubs; three of our college kids trying to get back in the swing of consistent workouts. Much to my delight, their form looked really good. Check it out.

As a bonus, this workout came up last time in 2008. As luck would have it, Brian and I both did it. Check out our retest numbers:

Coach's Corner: Shoulders in the Floor Press

Without knowing anything about mobility, anatomy, or physiology, anyone could identify that shoulders shouched forwards is back and shoulders pulled back is good. Not only is shoulders back a stronger position, but also safer. Sometimes this gets tricky to identify when doing movements in CrossFit because there is so much going on, so many moving parts, and we are often changing our orientation in space.

While doing floor presses, we are lying on our back and this gives us a better view of what our shoulders might be doing in push-ups (the same movement, just flipped on our belly). Pay attention to the shoulder position of Shakes and Jacqueline in the video below.

Notice how Shakes's shoulders slowly roll forward on the descent, while Jackie's do a pretty good job of staying further back against the ground. As with most things we see in the gym, this can be broken down to both a movement and mobility issue.

Movement. The set-up of the lift gets more important as the weight increases. In the floor press, we need to have the same set-up as our push-up: butt and belly tight with external rotation in the shoulder. But because we have an added point of support (the floor), we need to actively pinch the shoulder blades back together bebefore we start to make sure they don't ram into the floor while the movement is being completed, causing the shoulder to roll forward.

Mobility. The more mobility we have, the more room for error we are granted. In Shakes's case, she is missing shoulder extension, which is coupled with internal rotation. If this is the main problem, it would be a long-term fix and something that needs daily mobility work, but it can definitely be improved.

The floor press is a weird lift, and is something we wouldn't see as much if we had more benches. But in a video call with the Martins from Brand X a few months ago, they actually told me they believe it's better to practice floor press for most athletes anyway, especially if they aren't competing in powerlifting. Either way, I'll be paying attention to what the shoulders are looking like whenever these happen to come up.

Return of Campus + Schedule Update/Reminder

Just a reminder that the winter session times are as follows:

Monday, Tuesday, Thursday, Friday

8:30 am (except for MLK day - 11 am instead)

4:30 pm

5:30 pm

6:30 pm


5:30 pm (mobility/makeup wod)


11 am (mobility/makeup wod)


12 noon

1 pm (babies)

1:30 pm (kiddies)


Also, this week will mark the return of the Campus Improv Workouts. I am definitely looking for better participation, so please make the effort and post your workouts to the regular Build a Champion comments. I'll give it two months then see how it looks after that.