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Entries in jay (52)

Beast Mode: Jay

Jay Junkin is back in action full-time with the Champions Club after landing a local engineering job in the Madison Heights area. He is trying to get in his Summer 2015 shape and he's been off to a good start since early August. Last time today's back squat workout came up it was May 2015 - aka Jay's prime form. He started off at 225-lbs. for his set of 10 last time, and worked up to 275 for his 3 singles.

Today he low-balled his first few attempts, then on the way back up the ladder he finished the day with a set of 10 at 205 lbs. Check it out.

By the looks of it, 225 might have been a possibility. Either way, he's not too far off.

Recommended reading: The Z axis

Beast Mode: 6:30 Session Downpour

A little over a week ago we were dodging a thunderstorm all day for the sprint/dumbbell clean and jerk workout. Then the heavens opened up at the 6:30 session; within a matter of 20 minutes all of Madison Heights was flooded - our running path included. Fortunately, that did not stop Alan, Jay, and Mrs. Pip from doing the workout as designed. Check them out:

I have said this over and over again, especially in the Champions Club Checklist, but we have somehow recruited the most tolerant workout folks I have ever seen. From the hill, to the snowfight, to this; I am spoiled with the crew I get to coach!

Pics of the Week + Fall Schedule (Finally)

Okay kids, sorry for the delay. I was contemplating either 8:30 or 9 am for the morning class. But we're going to go with 8:30. So here's what the Champions Club fall schedule looks like:

Monday, Tuesday, Thursday, Friday

8:30 am

4:30 pm

5:30 pm

6:30 pm



5:30 pm



9 am



12 noon (team workout)

1 pm (babies)


Also remember that your Summer payment no longer covers you. Our 3-month and 9-month commits are starting up. So please get the PayPay thing rolling, or ask me if you have any questions.

Two choices for Pic of the Week this time around:

First we got 10 am rookie standout Sophia Dawkins bringing her new baby cat to the 11 am session on Thursday.

And next we got David looking at God-knows-what as him and Jay were posing for the Hufflepuff team after the Harry Potter workout.

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:

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.

CrossFit Injury Rate Study + Mini Rant

I got a mass email last night from a student at USC who is looking for participants in an online survey regarding a very common topic: injuries and CrossFit. It's really quick and if anyone wants to participate, the link is below.

Severe Injury Rate in CrossFit

How bout this throwback from the vault! Summer 2012Coach Glassman had a great quote that was something along the lines of, "I could make an exercise program that is 100% safe, and doing so would also make it 100% ineffective. You'd just be sitting on your butt the whole time."

Obviously we never want to get athletes injured during training; this is not our main goal, but it is very high on our priority list. Some of the things we do in life and sport requires potentially risky physical activity, so it is best to train those things in the gym in a little bit safer fashion. We jump on boxes, climb on ropes, tumble and go upside-down, and we put relatively heavy things over our heads. Sometimes Mr. Carey just misses the box. For the most part, I can live with those kind of injuries.

The ones I obviously have a hard time dealing with are the ones I think came from training with bad form. Bubs's shoulder thing in 2012 (or early 2013, I forget) comes to mind as the only one that I can think of that was probably solely due to a workout and required surgery. In fact, it's something I still think about - which is why I am so picky about head position on all lifts. The other ones that have hit me hard are when our kids get injured in their sport. Thankfully they have been few and far between, but Jay's knee was tough for me to deal with, as was Cam's and Amy's knees. I always think there was more I needed to do in here to help them prevent that stuff.

At the end of the day, it's difficult to balance that line with playing things conservative and progressing an athlete further. The longer I'm at this, the better I'll get, and the longer you're at this, the more feedback you'll be able to give regarding which days are good and which days aren't. Just remember that there has to be some element of risk in an exercise program in order for anything productive to get accomplished.