Site Search

Athlete Search

WOD Search

Photo Search





Monthly Archives
Build a Champion
Additional References

Welcome to the Champions Club Summer 2018!

Next Theme Workout: Shark Week/Hawaiian Mashup - Saturday at 10 am!

Entries in josh howey (8)

Sunday Highlights: Handstand Practice

I always like doing video highlights of handstands or handstand push-ups; with the exception of Lindsey running on the sidewalk most of us have a pretty good sense of what we are doing when we are in the upright orientation, but when we are flipped upside-down things get a little tricky.

Yesterday at the team workout we did some practice with static handstand holds, and for the new parents this might have been their first time practicing this since Fundamentals. Here's how it looked.

Beast Mode: Josh and Josh

Remember when you could do this?

I don't, that's for sure. But while Mr. and Mrs. Bennis have been completing their Fundmentals sessions, Josh has had basically the entire gym to himself and has not wasted his time at all. He also beat Zeena in a race this past Sunday, which makes him the only kid to do that... not named Conamora. Nobody beats her in races. But at the rate Josh is going, I wouldn't be surprised to see that soon. Look out for this 8-year old to be breaking all types of Champions Club records when he's in high school.

In other Josh-related news, Josh Howey - Summer 2017 rookie - wraastled at individual States this weekend in Kalamazoo (I believe) and placed 3rd overall, losing to the first place kid by only one point on the first day, then finishing the rest of the tournament undefeated.

Keep up the good work to both of you!

Quote of the Week vol. 230

"I still don't understand any of the rules of curling, but somehow I am finding this really entertaining."

- Josh Howey while watching the Olympics before the 6:30 session on Monday

What's your favorite Winter Olympics sport?

Coach's Corner: Josh and Isaac Tempo Thrusters

One of the main movement patterns we emphasize is jumping and landing. As of late we have been doing more coaching on the landing portion of the movement, whether that is the soft knees on jump ropes with feet together, vertical shins on box jumps and cleans, or doing a slow tempo descent into the bottom of our squats.

The jumping portion emhpasis is usually on the timing (ie. unweight with the shoulders), but starting with Avery and Fry sometime before Christmas, I noticed a common fault in the position of our jump. Mainly when we see the knee clicking in during the movment of our peak force. For Fry and Avery, it was during the unweight of the clean, not necessarily the deadlift portion, and on the split jerk as well. This movement fault is consistent to some degree with everything that involves jumping - which is a lot of movements we do. Usually this is most visible at the heaviest loads or highest speeds.

On Tuesday we had max effort thrusters and we used the opportunity to work on that position. In the video below, Isaac demonstrates a few max height wallballs where you should notice he maintains position pretty well on the way down, but has that flinch on the way up just when he is putting the most effort into the toss. In the thruster, we stop at that position to give him better perception of his body, and we don't see the fault. Same with Josh (we didn't get his wallballs on video).

Remember, everything we do in the weight room is an exaggeration of reality. So we are exaggerating this one part of the thruster/wallball/whatever so that when we jump in real life, we won't be a perfect robot but we'll be closer to perfect than before.

Beast Mode: Josh Howey

Wrestling is one of those sports that is definitely hard to follow from an outside perspective. The scoring system is obscure and subjective, the matches are held in the off-hours of basketball gyms, and it's way less glamorous than basketball or football. But there is no doubt that wrestlers are among the strongest and best conditioned athletes in all of sports.

Summer 10 am rookie Josh Howey plays football, basketball, and track with the seasons, but his main sport year-round is wrestling. It turns out he's pretty good. Last weekend he had a national-level tournament in Lansing, and he was on top of his game, so much so that he even received All-American honors.

This is sweet! Great job Josh, and I had no idea we had an All-American among our ranks! Keep working my man.

Coach's Corner: Josh's Squats

If anyone still has the email I sent out for the Summer 2011 back in the Fieldhouse, you'll find a part in there about attendance. The message has been the same and repeated since: just show up! We'll take care of the rest. And I have yet to see anyone go against the trend of their results following the same trajectory of their attendance. The Athlete of the Summer people are microcosms of that.

The interesting part about about this adaptation is it's a lot less physical than you think, especially in the early days.

Josh Howey was a Summer 2017 rookie who came in with the second-least body awareness and control of the group. By the end of the Summer it was improved after good attendance, but then he took September and most of October off because football practice was right smack in the middle of the afternoon. He came back at the end of October and his first workout back was a max effort back squat. Here's how it looked:

Not great with 65 pounds. But he was here almost every day, and here's what he looked like 12 days later on his max effort front squat:

Not bad with 75 pounds!

It's hard to know for sure, but I would assume the time it takes someone's muscles to gain 10 pounds of contractile potential is a lot longer than 12 days. So my guess, and other coaches I talk to agree, that this adaptation happens between the ears. We teach movement above all else with CrossFit, and the Champions Club, in specific, emphasizes that about as much as any other gym I've seen. The pathways from your brain to your arms, legs, and midline needs to be continually reinforced, and every time a movement is completed it's like hitting Save on a Word document. Between the first video and the second, Josh probably did 300 squats in the form of air squats, front squats, burpees, deadlifts, and box jumps (all variations of squatting). With that repitition he was able to show more control over his body, and that expressed itself in a little more weight and a much cleaner-looking movement. Watching Nick Bewick through Fundamentals and going from not being able to hollow rock on Day 1 to doing 4 cycles of Tabata on Day 7 is another example.

Movement = skill. Skill = reps. Reps = attendance. Attendance = get your lazy butt to the gym! 

Sunday Highlights: A Small Triplet

We had a really good turnout yesterday at the team workout, including one of Danielle's friends coming to try it out and a guest appearance by the Super Gump himself, Dawson. The weather was nice enough for a run to be included, so we took advantage. I was also very impressed with how the 10 am rookies Josh Howey and Isaac Dawkins moved. Here's the highlights.