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Welcome to the Champions Club Summer!

See schedule here.


Entries in jacqueline (56)

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

Wednesday

5:30 pm (mobility/makeup wod)

Saturday

11 am (mobility/makeup wod)

Sunday

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.

Butterfly Pull-ups: Blocked Practice

One of my unofficial goals for the Champions Club is to get the kids I feel are ready comfortable with butterfly pull-ups by the time Summer rolls around. If it doesn't happen, my heart won't be broken but I would really like to see it.

The butterfly pull-up is a movement that is unique to CrossFit and came about in 2007 when stud CF athlete Brett Marshall (known in the community as AFT) posted a video of a record Fran time using the style.. The standard of chin-over-bar done as fast as possible lead to this style being naturally adapted; meaning it was only a matter of time before someone figured it out. When I first found out about them I practiced and practiced and practiced until I could finally do them comfortably in workouts.

Then I tweaked up my shoulder in 2009 and had to resort to modifying many workouts. It was no fun.

I wonder why...and these were better than the ones I used to do

So it seems like a tricky place when it comes to butterfly pull-ups: they are a higher skill movement and requires a lot of practice to get the rhythm, but they also require more mobility and can wreck your shoulders and elbows if done incorrectly over and over.

This is where the concept of blocking movement comes in handy. When we flip our hands backwards (reverse grip) it automatically puts our shoulders in external rotation and therefore keeping them safe in that overhead range of motion. So recently we've been practicing with a few athletes during workouts. Below is Alyssa and Carter from earlier in December and Jay, JZ, Elizabeth, and Jackie from yesterday. For all of them this was their first time doing butterfly pull-ups in an actual workout.

The rhythm will take lots of reps of practice and the blocked position (hands backward) ensures that they'll stay safe doing it. Then when they have the rhythm down and their mobility allows for it they can flip their hands the normal way.

The butterfly pull-up catches probably more slack than anything else in CrossFit. I definitely get it; it's new, looks funny, and makes doing a pull-up much easier and seems to take away from the strength portion of it. But this kip actually requires a great deal more strength to perform than a regular kip - especially in the midline (abs and core). It's a great skill-transfer for the positional demands of the snatch and running, as well as throwing and kicking. Plus, it helps you do more work over a shorter period of time - meaning you'll often get more of a cardio feel.

The more I think about it, I really wish I had spent more time starting in 2014 teaching both butterfly pull-ups and strict pull-ups. But it's never too late. We've been doing a good amount of strict pull-ups in the past two years or so, and now I think it's time for the butterfly pull-up to be added to your skillbag.

Beast Mode: 5 pm Hang Cleans

We had a group of 8 at the 5 pm session this afternoon and they took their turn at the 1 RM Hang power clean. By definition a power clean finishes above a full squat, but for a few people we allowed for a full squat. This video is their third-to-last set.

In the next few sets, Jacqueline tried to hit her weight with a power clean but failed twice. Tim, Nate, Elizabeth, and Kroll all got theirs. Overall I thought the form looked good, though.