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Entries in katie shakes (72)

Leader of the New School: Katie Shakes

This has been some time in the making, but Champions Club reigning Athlete of the Summer Katie Shakes is officially on staff with Brian the Trainer at Bishop Foley, serving as the head JV softball coach.

Shakes spent the last four years on the Warren Mott coaching staff, two as a varsity assistant and two as the freshman/JV head coach. Brian must have some serious recruiting power to bring Shakes on board, and she will also be giving Jacob and Brian a run for their money as the Strongest Person on Foley's Campus.

But in all seriousness, I think Bishop Foley got a diamond in the rough with this hire. Shakes has shown in her previous coaching stints the willingness and patience to work on individual skills with her athletes outside of practice hours - which is a missing piece on most coaching staffs. This sounds like a great fit in my opinion, and we'll see for sure when spring comes around.

Congrats Shakes!

Jump Rope Midline Analysis

We have been doing a lot of tempo stuff this Summer, and we have also been doing a lot of single jump ropes; the tempo work is an attempt to develop movement control, and the jump ropes is to develop the perception of the elasticicy needed in running. However, the midline strength needed in the tempo movements is also important to have in the jump ropes. If we lose our spinal position while jumping, our overall coordination and endurance will be compromised.

On Monday we got to combine both: tempo squats and jump ropes. And not just any squats, overhead squats; aka, the most challenging style of squatting to the midline. Naturally we saw some things happen in the jump ropes. Here's a few stills of Shakes from the end of the workout.

Notice how she is breaking slightly in the last few pictures; this will also show up in running. Our hope is the more we practice this in hollow holds, slow squats, etc., the more it will translate to the faster movements.

New Graduate: Cory

Reminder: everyone's team workout is Saturday at 9 am. Everyone's mobility/makeup session is Sunday at 11. We are not splitting up parents and kids this Summer.

So just about the only thing in the world that could have overshadowed Cory Jackovich's first rope climb is if some 315-lb. kid magically got his first climb. And that happened. But before that did, Cory was walking around the gym last night after mobility and somehow or another, got in a conversation with Katie Shakes about rope climbs. Shakes yelled at him, physically threatened him, and pulled out every form of peer pressure she is capable of to bring him over to the rope.

With the rest of the kids cheering, here is what happened...

Great job Cory! I sure didn't see it coming!

Schedule Adjustment: Team Workouts

What I hope for is the last time this Summer, we are making an adjustment to our schedule. The parents will now be joining the kids for team workouts on Saturday at 9 am. So the weekend schedule will be as follows:


9 am (team workout - kids and parents)

11 am (babies)



11 am (mobility/makeup WOD)

Also a reminder that there is no 9 or 11 am session tomorrow morning! It's Wednesday, so the mobility sessions are at 10 am and 5:30 pm. Div!



The workout last Thursday called for some odd-object squatting, in this case with a single bumper plate. Aftet testing out one round of each, athletes were allowed to hold the plate any way they preferred. In addition, we tried to place an emphasis on the dip position of the push press - not letting the knees come forward and such. Here's what the 4:30 pm session looked like.

Depth was definitely more difficult to reach with the hands in a different position, but I think the overall form looked good.

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.

Beast Mode: College Freaks

The Freaks are in college now, let that sink in for a minute.

Ricky Carey and crew just finished their first collegiate year and are now back at the Champions Club for the Summer. The 9 am session from last Tuesday featured Slick, Elizabeth Banet, David Saporito, Katie Shakes, and Mrs. Fitz. They put in a great performance on the wallball/box jump ladder. Check it out.

Coach's Corner: Feet Together on Jump Ropes

Jumping with your feet together can definitely be a hassle sometimes. I distinctly remember a Summer 2014 incident where Jesse Junkin just about ran out of the gym frustrated after a few missed attempts of double unders w/ foam in the feet.

The concept of blocking movement is set in place so you can go faster and more smoothly without having to worry about your position; the blocking keeps the position good for you.

When looking at jump ropes, we honestly could not care less about your ability to make a rope go under your feet; that point needs to be clear. What we do care about is your ability to leave the ground and land back down repeatedly in a good position so you will be set up for both safety and longer endurance. For this reason, we require feet together on jump ropes - it forces the feet to stay straight and knees to track out (or at least not in). Have a look at our 8:30 session.

Rachael Kroll, bless her, has put up with a very interesting week capped by arriving at the doctor's office at 5:45 am on Friday only to find out her surgery to remove bunions on her feet would have to be pushed back because the doctor basically slept in. So while she is still waiting for the surgery, I allowed her to jump with feet apart because her bunions hurt to the touch. She tried to keep the knees out and still could not met the standard. Sabal and Shakes were able to keep feet together and their knees reflected it.

Stay patient peeps! This is a long process and a difficult habit to break (Mr. Carey!) It will be more efficient in the long term.