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: TBA


Entries in katie shakes (87)

Shark Week/Hawaiian Theme Workout Recap

What a great workout this morning!

We started with a drizzle around 10 am while we were setting things up in the cars, but by the time we got to the hill all precipitation stopped unfortunately. Still, the soaked grass provided a great setting for the return of our Shark Week/Hawaiian Mashup. Other than the drizzle stopping, things fell perfectly for this workout. We had 20 kids on the dot, teams paired up really well, and the sharking zone was shrinked to keep the feeding frenzy as intense as possible.

The winning team this year came from the dynamic duo of Shakes and Fry!

The shark suit did not last the entire workout for obvious reasons, but Shakes was responsible for the most shark attacks during the sharking station, which surely helped her cause. And Fry is getting back into Fry form as well. Usually we do 4 rounds of this workout, but everyone was pretty emphatic that 3 would be just fine this time around, so we kept it there. Also, shouts to 10 am rookies Emily and Abby Walker, NuNu Diattara, and Noah Heide for participating in their first Champions Club Theme Workout!

Full results can be seen here.

Photo gallery can be seen here.

Video highights...

Next week's theme will be announced in the coming days. Great job to everyone and keep this Saturday momentum going!

Pics of the Week: Shannon, Sharks, and Geez Does Anyone Ever Go Home?

One of the business mentors things I follow says that you can rate your session based on the percentage of people still at the gym 15 minutes after your session was done.

We had 17 people at mobility session today that ended at 11:00 am. At 11:30 there were still 15 people in the gym.

Next up, Shannon DropBoxed me a few pictures from track season that are in both the May and July Daily WODs galleries, and she also included a picture from her vacation in Jamaica.

... so... yeah... you guys can marvel at that for a bit.

And lastly, I'm not sure from where or when this picture came from, but it was also included in the mass of DropBox content from the last few days. It also just so happens to be a nice sneak peek of what the Theme Workout might be this week:

Champions Club Summer 2018 Draft

I know, I know, it happened about 3 weeks later than I was hoping. But Div was being a butt, and Jay works a normal job. So there was a little bit of inside information present, but I did not share anything other than the injury reports.

Without further ado, here are the official Champions Club Summer 2018 teams:

Team David

  1. Danielle Worden
  2. Lindsey Eason
  3. Mrs. Kroll
  4. Mr. Carey
  5. Rachael Kroll
  6. Avery
  7. Mrs. Fitz
  8. Conor
  9. Olivia
  10. Maddy
  11. Mrs. Bass
  12. Mrs. Nevarez
  13. Dakarai
  14. Mateo
  15. Emily Walker
  16. Nunu
  17. *Lilly
  18. *JT
  19. *Adam Dem
  20. *Amy Potter

Team Shakes

  1. Ashley Fry
  2. Coach Casey
  3. Mr Bennis
  4. Josie Junkin
  5. Coach T
  6. Jen Ashley
  7. Kasey Eason
  8. Danielle Schornack
  9. Crystal
  10. Andre Saffer
  11. Dylan Collousi
  12. Sam Butcher
  13. Abby Walker
  14. Anthony Saffer
  15. Devan Coates
  16. Charlie Baumert
  17. *Jacqueline Asmar
  18. *Ender
  19. *EmD
  20. *Reggie

Team Elizabeth

  1. Josh Howey
  2. Jennifer Banet
  3. Mrs. Bennis
  4. Erica Krueger
  5. Mrs Pip
  6. Mama V
  7. Alyssa Jabara
  8. Shannon Marchant
  9. Mr Malowski
  10. Mr Auggie
  11. Suyaliam
  12. Barry Brunke
  13. Jessica
  14. Emily Gurney
  15. Andrew
  16. Ben
  17. *Conamora
  18. *Zeena
  19. *Evan Pugh
  20. *Matt Fecht

Team Jay

  1. Cecilia
  2. Nick Bewick
  3. Mrs Tara
  4. Erika Banet
  5. Mrs Carey
  6. Mr Z
  7. Ricky Carey
  8. Mr Wonsil
  9. Cory
  10. Jesse
  11. Jalen
  12. Milo
  13. Angie
  14. Cam
  15. Gideon
  16. Johnny
  17. *Josh Bennis
  18. *Mallory
  19. *Murley
  20. *Myron

Follow-up post coming soon...

Athlete of the Spring 2018

The Champions Club uses CrossFit to make our athletes better at things outside of CrossFit. Myron is trying to get paid playing basketball. Mr. Bennis is trying to get paid doing construction. And Mrs. Bass is trying to get paid as a Physical Education teacher. Even for the people who don't have money riding on the line, CrossFit has helped Jennifer Banet win Warren Mott's girls MVP this track season, Coach Casey play pickup basketball, and Jacob and Faust pick up girls. So when looking for seasonal Athlete awards, I like to look outside the gym to see who has been doing well.

Jennifer Banet, as I already mentioned, ended her senior year at her top fitness (so far) both on the track and in the gym. She pr'd in the mile, 800, long jump, and set Champions Club girls high school records in Murph, Michael, and Helen. She's definitely peaking at the right time heading into Summer and will be a frontrunner for a banner, but from March-June I gotta give the Athlete of the Spring to the rock of the Champions Club, Katie Shakes.

...and she swings Ol' Red like it's a baby toy.You know when you're 12 or 13 and your parents are always around and you're growing but you never notice? Then you go to your grandma's house and she's like, "Oh wow, Chris, you're growing so tall?" Well, that happened last Wednesday, actually, but it shows that when you're not around someone for a long time, it's easier to notice differences. In the gym, Shakes is still Shakes; good one day, not good the next day, HOLY SHIT HOW DOES SHE LIFT THAT? the day after. And again, the most impressive thing to me is her blend of strength and endurance. Her best workout, in my opinion, was the classic "Fast and Heavy" dumbbell thruster/400m run workout, going head-to-head with Cecilia, using 35s on the dumbbells, and sharking Cec in the last 100 meters. Aside from that, it was prs on Helen (10:30) and Michael (21:35), and Murph as rx'd. She also neary beat Saporito on the deadlift/GHD sit-up workout using the same weight. When Shakes is on, and there's no upper body movements in the workout, you might as well mark yourself as a good 3 or 4 minutes behind her. So is she getting better? Is this any difference than Summer 2016? Maybe? We see her every freaking day, so common sense says probably, and the numbers say certainly.

As I mentioned above though, her workouts were only part of the story. I hope it's okay to share this on here, but Shakes was going to school to be a vet so she could be around animals and such. Unfortunately the school program she was in proved to be a little too difficult and she did not make the cut, despite studying her butt off. When this happened (2016? correct me if I'm wrong) she told me that although disappointed, she could use this time to coach more - boys swimming, girls swimming, and softball.

During this past winter, Shakes and I had a great conversation where she ripped apart everything I need to do better here at the gym, and I ripped apart everything she needed to be doing better if she wanted to get serious about coaching. To her credit, she stepped up bigtime. Shakes's workout resume' from December till now: pretty similar. Shakes coaching resume' from December till now: wow!

Katie made the difficult choice to leave her alma mater at Warren Mott and take the head JV softball coaching spot around the corner at Bishop Foley. In conjunction with that, she was also the assistant coach for GA's 6-8th grade varsity softball team, led them on weekend pitching lessons, and helped bring them in to the Champions Club's middle school session. The GA connection actually led to some interest from St. Anne's and a few other schools who reached out to Shakes for her services. And on top of that, she has around a dozen private softball clients that come to her on the side from all around the area! She stepped outside of her comfort zone multiple times with regards to charging what she's worth, saying no, and other things that help her build a great reputation as a coach. This is just the beginning of what I think will be a very successful coaching career for Katie Braschayko.

Aside from Jennifer, Erica and Mr. Auggie had really good starts to the spring and here in high consideration for Athlete of the Spring. Jennifer was about as close as 2nd place can get. Overall, the gym has picked up really well, though. We had 18(!) new kids go through Fundamentals since March and at least 13 of them joining in for the Summer. Add the babies and middle school kids to the mix and the return of our college kids and, on paper, we're set to have a great Summer.

Lets keep up the momentum kids!

Pics of the Week: Big Kris and Katie Shakes

Athlete of the Spring announced on Sunday!



Katie Shakes took her first vacation in what seems like forever when her family went to Nashville over the weekend. As expected, she sent us a handstand picture:

In other news, Kris Campbell is home from Air Force and stopped by for Tuesday's workout. While he was mobilizing before the 4:30 session, I decided to make my move and showcase my newly improved wraastling techniques. I think it's fair to say I got him good.

Yup. Got him right where I want him.

Announcing the First Official Champions Club Summer Draft

We are raising the stakes on attendance for the Summer this time around. I am excited to introduce the Champions Club Summer Draft. Here's the layout:

4 teams, each with a captain. This year, the captains are:

David Saporito

Jay Junkin

Elizabeth Banet

Katie Shakes

In a pre-Summer meeting, each captain will draft the Champions Club athletes they want on their team in a serpentine fashion until everyone is off the board. Everything is based off attendance percentage, not workout results or anything else. The team with the best overall attendance average will recieve a grand prize at the end of the Summer and some kind of recognition in the gym. Here's a few more specifics:

  • The Babies % are out of 1 day per week.
  • The parents % are our of 6 days per week.
  • Parents who go to both the mobility and parents team workout sessions will get extra credit attendance.
  • Going to a session you didn't officially sign up for still counts, having to come in during off-hours does not. For example, if Alyssa can't make it at a regular session and needs to come in at 1:30, it won't count as an official day in the standings.
  • Attenance starts June 11 and finishes when fall sports begin.
  • Weekly leaderboard will be posted in the gym.
  • Jay drafts Donkey Kong and Funky Kong with his first two picks.

Last week three of the captains were at the evening session and discussed some of their pre-Draft strategies...

Check back soon to see which team you got drafted on!

Athlete of the Summer FYI

Before the Summer 2011, Brian decided that we should do an Athlete of the Week for every week of the Summer to highlight a kid who put on a good showing. That tradition still stands during the Summer, but at the end we also did an attendance wrap-up with a mock Athlete of the Summer.

For our first Summer in this new building I thought it would be cool to formalize it a little bit more - making it an actual award and not just a Franklin Lama nomination because he was the coolest kid in the club. So Bubs got our first ever vote for Athlete of the Summer, then I retroactively gave it to Frankie in 2010 and Nick Prys in 2011. In January 2013, an addition was made that gave the award some new juice:

Like rafters in high school gyms of state champions and record holders, we added our own to our place to emphasize everyone's favorite time at the Champions Club. And since then, each Summer would contain a few athletes with the unspoken goal of seeing their name go up in the rafters, starting with Katie Bromm's perfect Summer 2013, right up to last year's Summer of Div.

How do you get the award, you ask? Well, there are two main criteria:

  1. Top 10 attendance
  2. I have to vote for you
Yup, that's it. Equal parts objective and subjective. We keep track of every attendance day right up until fall sports start (mobility days included) to condense the list down to 10. Then I pick whoever I think earned it the most. That's probably the part that sucks the most; it's not a committee, or public poll. It's my choice.
In 2011, for instance, Katie Shakes was by far the most improved athlete in a stacked field, and had 99% attendance - good for 1st overall. And by August 31, Erika Banet was probably the fittest person in the gym, Jennifer was the most skilled, Lauren was lifting trucks... and Elizabeth got the award.
In 2016 I thought Murley was in the best physical condition I've ever seen from a girl at the Champions Club, and in 2017 I thought Jacob had the best showing out of anyone. In Murley's case, she didn't have the consistency of Katie Shakes and Jacob wasn't in the top-10 attendance.
Awards are always subjective, and when it's being decided by one person that's magnified even more. If Athlete of the Summer is something you're going for, just know that there's one part you can control and one part you can't. Even though hip hop conversations and Starbursts bribes get you a long leash with me for just about everything else, they won't have a bearing on AOTS. All you can do is show up and hope Katie Shakes gets stuck in traffic permanately about 20 times this Summer.
There is something genuinely wrong with David SaporitoIn the end, it's just an award. The real thing that's happening is fitness and health like you guys never imagined in a way that can be sustained through a lifetime. But every now and then it's fun to put the long-term binoculars away for a bit and be good now. That's what Athlete of the Summer is about; who was the dopest person in our gym at that time? The 9th banner will be going up in 3 months (assuming I spell the name right), and it will serve as a landmark to remember what Summer 2018 was like. I can't wait to see who it will be!
Recomended reading: the Athlete of the Summer Feature Series