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"The Games is the least important thing that happens in CrossFit. There is nothing less important than The Games."

- Coach Glassman

Entries in jennifer (41)

Beast Mode: Banets Fatigued

Last week we did the CrossFit Open workout 18.2 with the slight stipulation that some overtime was allowed on the cleans if need be. For most of the kids who did it, we either allowed 15 minutes instead of the prescribed 12, or 5 attempts regardless of time. The purpose was to use fatigue as a way to challenge their clean technique and positions.

Jennifer and Elizabeth Banet both performed really well in both segments of the workout, but especially the cleans. More than anything, I really loved their failed attempts because of how little they deviated in their form. Check it out.

It's one thing to have good form on max effort days when you have full recovery between sets, but it's a completely different story when you are breathing heavy and your body is screaming at you. Jen and Biff did a great job of calming themselves before every lift for a brief moment. This helped them keep the movement looking consistent.


Kroll's Birthday Reactions + Banetfight

It was Rachael Kroll's birthday yesterday and she sent in a workout for us to do today. Last night I showed the 6:30 pm session and they had interesting reactions - including one from Mr. Wonsil that is not safe for men, women, or children. There is also bonus footage of a Banetfight - which probably happens often with 8 kids in their family.



Coach's Corner: Conor and Mr. Carey

Yesterday we did a max effort split jerk for the first time in forever. The main thing I was noticing was the disconnect on the timing between the unweight and the lunge, which is going to happen when you haven't done them in forever. I assumed there would be a translation from the cleans you guys have been doing - which are looking very good as a whole re: timing - but I didn't take into account that the fear component is multiplied because the weight is over our heads.

As I wrote about in the workout post, Conor and Mr. Carey were two of the crew that stayed extra to work on their technique. They both ended up getting 2/4 reps with good timing. Here's what their bad ones looked like:

From my viewpoint, it comes down to points of support. To be good at Olympic lifts, you have to remove all points of support completely (feet, shoulders, and hands). Call that triple extension, the second pull, or whatever. We call it unweighting because that's what it is: you are removing your bodyweight. Conor never removed the support from his hands or his shoulders, and this is evident because if he did, he wouldn't be able to push the bar upwards like he did (yellow arrow for reference). He does a great job to unweight the feet, and allows the bar raise up by his face, but his next direction needs to be down. Conor is afraid to fall, plain and simple, and this also shows up in his running.

Mr. Carey is trying to fall. Trying so hard, in fact, that he starts splitting his feet almost immediately after the bar leaves his shoulder (line and circle). If he waited even as long as Conor, then this would look better. But he doesn't want to because that would mean completely removing all support, which, in his words, "is really scary".

Is this picky? Yep. Sure is.

This guy below is Chad Vaughn. This video was taken a few years ago if I recall correctly, but it was just reposted on the CrossFit social media feed and Pat pointed it out to me. The timing on this is very good:


A post shared by CrossFit (@crossfit) on Nov 8, 2017 at 9:43am PST


Here is another good example from 2015. The movement is a push jerk, with is a lot tougher from a mobility perspective, but the principles are exactly the same.

Will somebody please bring Jennifer back in here! Volleyball is over!

Coach's Corner: More With Tempo

Among other things, this has been the Summer of tempo lifts. On Tuesday we worked slow sets of 5 front squats with everyone in our constant attempt to develop more movement control - and therefore strength. Here is the last sets from the 11 am and 6:30 pm sessions.

Carter: "OOWWWWW"

A couple points of note:

Rack position. The front rack archetype is one of the fundamentals shapes our shoulder need to be able to go through, and is very prominent in things like throwing and tumbling. In the front squat, the main limiting factor for most in keeping the elbows up isn't the wrists, and it's not necessarily the shoulders (although improved mobility will help). It's actually midline strength. At the bottom I yell out "elbows up" as a means to make sure the athletes are not breaking any position of the midline. I'm sure they noticed how much harder this made the lift.

Gravity. The more I am learning about strength and conditioning, the more I am beginning to realize the role of strength: resisting gravity when needed. If we are exaggerating the skill/technique of a movement, then we are working with natural forces (gravity, muscle/tendon elasticity). But in real life, we will not always have the perfect technique to serve what nature is offering us. Or maybe we will be blindsided by a linebacker. This is where strength comes in to help us keep our position relative.

Movement control. In order to keep position, we need to control how our body moves. This is what I refer to as movement control. This can be as simple as bracing the midline, or holding the figure-4 Pose in running. When you speed a movement up, athletes can find flow that can help them with the skill/technique; when they slow it down, it helps on the other end of the movement control spectrum. The front squats in the video above are a great challenge to the athletes' position. Watch Elizabeth go through her front squats; how many moving parts are there? Is her head moving? Her arms? Her belly? Not really. Watch Crawford (with 3 years less CrossFit experience); how many moving parts do you see? Was he able to control the squat movement to the tempo of my counting? What about Kroll?

Now this is all fun for me to talk about, but the thing I really value is intensity. So when we see movements with the squat performed at high intensity, I am interested to see if this translates as well as I think it will. Just some things to keep in mind...

Disney Doozy 2017 Recap

After three straight weeks of poor showing on team workout Saturdays, we finally got a great turnout! Carter, Kenny, Conor, Maddy, and her brother Nolan all set their alarms for an unusually early time of 8:30 am and joined the rest of our crew for the classic Disney Doozy Theme Workout.

Lindsey surprised everyone by bringing on our choice of Moana or the new Beauty and the Beast for us to watch after the workout, and Pat provided us with a slew on unfavorable carbohydrates to snack on (though, you heathens ate my Starbursts).

On a more serious side, Elizabeth and Jennifer teamed up to win the workout under the alias "Olaf and Sven" from that God-awful movie, Frozen. But we forgive them because they won.

There are few things that can put me in a better mood than seeing a well-attended Summer Theme Workout, and you guys all did a great job today, especially rookies Lindsey and Pat. Big shouts to Bubs for being Bubs. And special mention to Binno, who not only won the best-dressed award for his Aladdin outfit, but also put his plunging powers to good use a half hour before the session and unclogged the paper-towel stuffed boys' toilet. (Paper towel is for the garbage can... I thought that was a given!)

But I digress. Again, thanks for a great workout folks. Be on the lookout for 80's coming soon. Until then:

Disney Dooozy 2017 Photo Gallery

Disney Doozy 2017 Workout Results

Beast Mode: Jennifer, Elle, and Erika

Be on the lookout for VJ's new Published Paper Politics post tonight.

On Tuesday the workout was set up so we could go for intensity, unless there were a few trip-ups on the jump ropes. The 9 am session did a great job on keeping the intensity high except for the last run, which I can understand. Jennifer, Elle, and Erika are all fresh off their spring sports where their training was not as consistent as I was hoping. Luckily, their form has held up pretty well. Also, Jennifer ran track for me and Shannon this spring and it kinda showed in the workout. Check it out.

May Payment Revision + Pics of the Week

Hey kids,

I messed up on the May payment addition. For some reason I thought we did $15 bucks the previous years, but it was actually $10. So please add 10 bucks per athlete to this May's payment to cover through June 12. If you are: Pat, Mrs. Fitz, Conor, Crystal, Fry, and Mrs. Kroll please see me and I'll have 5 bucks to refund you. If you are the people above please do not:

a) say "nah, don't worry about it. Just keep it."

b) put that 5 bucks towards the Summer

c) root for LeBron

It helps for me book keeping if the payments are consistent, so please take the refund money. And invent curse words to shout at the Cavs if you have any free time.



This week we have two notable pictures. The first was a Monday session that happened to feature three of the original mommies with their parents shirts.

We all assume, of course, they called each other this morning in between loads of laundry and watching Soap Opera television to coordinate their outfits.

Then on Wednesday, I thought I broke Jennifer while doing PNF pike stretch.

I did not break Jennifer. She is a drinking fountain, and water cannot be broken.