Search

Site Search

Athlete Search

WOD Search

Photo Search

Additional References
Whiteboard

 

 

 

Athlete Profiles
  • A (3)
  • AWOL (3)
  • B (8)
  • C (2)
  • F (3)
  • H (1)
  • J (3)
  • K (4)
  • L (1)
  • M (2)
  • P (3)
  • R (1)
  • S (5)
  • T (1)
  • W (3)
  • Z (1)

Congratulations to David Saporito, Athlete of the Summer, 2017

See his feature editorial here.


Entries in jennifer (38)

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.

Thanks

Chris


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.

The Church Poll

Easter Sunday has come and gone, and for most of us this meant going to church in some form or another. This could be the epic Saturday night 3-hour Easter Vigil, the classic all-school mass, or the traditional Sunday morning gathering. Most of us have also been brought up in a churchgoing setting, and the Gospels, hymns, and sacraments are all too familiar with us.

Because of the sheer repetition, it's inevitable that our mind wanders at some point during mass. So the poll for this week is,what is your preferred pastime during church? (note: Will Farrell in Old School is not an acceptable answer for this one)

a. scanning the crowd for someone you know
b. having a hand-squeezing contest during the Our Father
c. doing calf raises while standing in hopes to increase your hops
d. other
e. all the above

Pics of the Week Celebrates the 4th and Blob Birthdays

I ran into The Blobs while walking up to the 5 pm session yesterday. Senior told me it was Carter's birthday and they were bringing donuts to the 6 pm session. I was expecting a dozen or a few donut holes. But in waks Carter with this...

It should be noted that there were more than a handful already mysteriously missing when I opened the boxes. But either way, this was quite the treat for the evening sessions.

In other news, on the 4th of July the Banets and JZ ran in a local race (I'm guessing the Firecracker mile?) and uploaded this to the DropBox.

UPDATED: Saturday Sports: Troy is the place to be + Grad Parties

Okay folks, let's get a good crowd tomorrow. Got a few good matchups.

First, the Mott softball team - featuring Elizabeth, Jennifer, and Alyssa - are playing on Carter the Blob's home turf, Troy Athens  High School at 1 pm. It's the first round of Districts so it's win or go home.

Then to make things better, there is a chance Champions Club cousins Collin Skorupski and Aaron Sexton will be playing each other right around the corner at Troy High in their own district game. Aaron also informed me that he's gonna start on the mound for that one.

I'll be heading right to Athens from the box after the mobility session. Feel free to carpool with us!

There are also two Champions Club grad parties that are hitting off tomorrow this weekend:

Abby "Pudge" Laurencelle has her thing tomorrow and Aaron Augustyn's is Sunday.

I am told the specifics of both can be found on the internets, but I suppose you can get ahold of Murley for more details. Or maybe the person of interest. Either way, the invitation is open for both Pudge and Ion.