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Lifts 4 Gifts 2017, 9 am Sat. December 16 @ The Champions Club

See details here.


Entries in kroll (31)

Beast Mode: Jackie for About 23 Hours... Then Kroll

Jacqueline Banet was on top of her game yesterday at the 6:30 session, she blazed through our leg burner, only resting a few times, and finished in 9:16.

Jay and the rest of the 6:30 crew was sure that I was down 40 bucks, and so was I. This was about as fast as I could see anyone going, so I went into my piggy bank and dug out some Grants for the elder Banet.

Then Rachael Kroll came in today just before the mobility session. I'll get right to it.


390 reps in 456 seconds. Damn Kroll!

Challenge: Beat Kroll, Win $

Jay, Mr. Wonsil, Conor, and leading AOTW contender Ashley Fry were all in awe of what was happening during their session on Friday. Rachael Freaking Kroll was locked in and on top of her game and finished with a blazing time of 13:00 - which was almost 3 minutes faster than the next closest person. So I'll make this challenge simple.

Today's workout is:

3 rounds for time of:
100-ft. walking lunge
50 squats
50 hip extensions

Whoever beats Kroll's time as rx'd gets $40 right out of my pocket on the spot. The only catch is she won't be here today as far as I know, so she'll get her chance on Wednesday to do it.

Good luck.

Beast Mode: 4:30 Session

Last Friday we we had a good turnout at the 4:30 session (including Erika Banet back from OU and Div, who showed up 40 minutes late and still tried to weasel his way into the session). The workout was a burner for sure; we modified the main site version to a 200m run anda 2 minute rest between rounds. We caught the first round on video at the 4:30 session. Check it out.

Quote of the Week vol. 213

"You can either have money, or you can have time. But you can't have both."

- Kroll

Do you agree, for the most part?

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...

Guest Post: A New Hope by, Rachael Kroll

“I’ll see you in three weeks” was the fated line that left me feeling like Luke after finding his Uncle Owen and Aunt Beru barbequed by Darth Vadar. Instead of getting to relearn how to walk, it was confirmed that I would not be walking for another THREE weeks. Another three weeks of no driving, no walking, constant crawling/hopping everywhere, and THE LOOKS. Yes, the gaze of the wondering eyes of every stranger whose crosses my path; the unwanted glances thanks to the attention grabbing, attractive stainless steel rods that have become my right hand (or foot). As a consolation prize, I would be able to get my foot wet and no longer have bandages, but, oh, to walk again! That’s would be bliss, a wish fulfilled by Genie, the return of simplicity to my life. I got some exercises to do to start loosening up the joints but to me, after 7 weeks of this crap, I could only focus on the fact that it would be a total of 10 weeks of not being able to walk or be independent. It felt like getting a shit sandwich with a side of a single Oreo cookie, not doubled stuffed.

Not to mention I got very sick just the day before. You know how it just feels like really bad allergies but turns out to be worse? Yep, just my luck. I had the whole sinus thing complete with water slide (in actuality, stomach pains, dizziness, and migraines). It was in this dilapidated state that I got the devastating news. Basically, an absolutely amazing week that couldn’t be topped.

So I got to spend my 4th of July weekend napping on a boat and watching people go on the Jet Ski and run amuck as I wobbled to and fro on my crutches. For two more weeks I hobbled and bobbled to work, to the gym, and back home, quietly (or not so quietly) anticipating the next appointment for hopes of losing the metal sticks that were the force behind my mobility. I daringly would place my foot on the ground and rock back and forth, just for a small smackerel of the honey pot. I felt fine. What did the doctor know, really? I am wwwaaayyy smarter, right? I knew I was ready to walk but toed the line set by the magician with surgical equipment, at least up until 5 days before the appointment.

“Finally, it’s happenin’ to me…” I got the a-okay to lose the crutches, my tormentors for the past 10 WEEKS! Oh, but I still had to wear the bulky hulk boot. Supposedly I could slowly increasing the percentage of body weight I walked on, but since I had already put one hundred percentage on my foot, I did not follow these precautions (let me note my physical therapist said the whole percentage thing was crap anyways but more on him later). I could start physical therapy and begin my recovery. Of course, I make my very first PT appointment for Thursday, two days later. Though I could have found a place closer to home, I had a mischievous scheme: by going to the PT at the doctor’s office, the over-protective cautious Fairy Godmother could check up and approve me for all sorts of goodies before my official appointment three weeks later.

I go to therapy, not really sure what to expect, and I get a foot massage and do some stretches of sorts. I realized how much mobility and ROM I lost [Not to mention Tuesday’s workout of 50s. Wall balls left me feeling in severe pain in one quad, and no fatigue in the other. The most awkward feeling in the world when you had no idea how much muscle in random areas has deteriorated]. So I had to rebuild the atrophied muscles and tendons, while also compensating for loss of bone density due to lack of use. I got very positive vibes from the PT, mostly because he said I was moving really good and would need 4 weeks, NOT 6 weeks of therapy. Hoping the good news would keep flowing, I planned on hitting the WODs at Champions Club almost e’rryday. Unfortunately, I still had not been clear to drive (though I had secretly been driving small distances just to be a rebel), so my ability to hit the gym relied on my mother not having to work or my lazy younger brother being willing to drive me (which is especially difficult due to the fact he does not want to work out and had recently injured his back). To complicate matters further, as Bubs knows, working out with a bulky thing-a-ma-jig limiting mobility SUCKS! I would squat and lean all the way to one side. I was lopsided, since the Bulk-a-thon 3000 added a good 3 inches to one leg. Every movement felt weighted due not only to the boot, but to the addition of sweat that stored itself inside the lining of the boot as if Winter WAS Coming.

I, of course, was not wearing my boot unless walking on weird surfaces,  doing my pt exercises 3-4 times a day instead of the prescribed 2 (which was totally approved by my pt, I swear), and trying to restrain myself from being completely frustrated. I still couldn’t run, jump, lift heavy weights, walk completely normal for more than a mile, drive… you get it by now. It got difficult to see everyone doing so well and being able to be so free and not be aware of it (obviously understandable. We all take things for granted until we lose it). I could take my dog for a mile walk, but couldn’t run or go much further. I walked barefoot to gain my calluses back, but the baby-bottom smoothness of the bottom of my foot left my heel and balls (of my foot) feeling very raw.  I went to Stoney to do the fitness trail, and proceeded to perform a limp-jog in a pathetic manner to the 16th station only to walk the “rest”, ignoring the stations with bees, splintering wood, and burning hot metal. I carried on like a wayward son and was walking better on the rocky downhill trails versus the smooth flat pavement, which I found ironic. Later that day, I got a searing wake-up call when I could not run through the piping hot sand. I had never been more grateful for cold water in all my life.

Now, after a week of physical therapy, I don’t really wear my boot and try to be as active as possible to work back muscle and ROM. I drove to Grand Rapids to get a ride to a bachelorette party in Traverse City and successfully walked 2 miles, biked, and kayaked to my heart’s desire (though I now have a blister on my pinky toe…payback is a bitch). I got to return to my old job so I now work two jobs, trying to get to the box 4-5times a week, study for MTTC tests and prepare for the next semester (which has brought a financial strain that I has not stressed me out in the past. It is as if there is all this pressure to do really well and people are counting on me but I just feel like being a kid and not following Dumbledore’s [I mean, wise adults] orders/advice).

I have a gnarly scar that I am trying to assassinate, along with some swelling that is still noticeable to me (probably from not wearing the boot but what mamma don’t know don’t hurt). I am hoping to be fully independent by next week. With two weeks left of pt, there are still concerns in my head: Will I get full rom back? Will I regain my lost muscle mass? Will my foot look normal? Will I walk normal, pigeon toed, or some other concoction? How soon ‘till I can run and jump without a second thought? How normal is normal, considering my track record? This is the first time I have ever wanted summer to end. I just want things to be back to how they were before, where I could go for a jog with my dog, relish the days with max effort WODs, and (pathetically) go up and down stairs without a sideways lunge type thingy. But everything works out, right? So that this process can be repeated 365 days later? It’s totally worth it…I think. At least I won’t have one old lady foot and one Frankenstein foot once this whole ordeal is finished. I wish this could all end like Mortal Kombat, with a sick “FINISH HIM” move as the half-dead opponent (my lovely genetic bunions) swagger to their doom.

New Graduate: Mrs. Kroll

Sometimes peer pressure is the best way to get things accomplished. And sometimes it's just pain old trickery, deception, and manipulation. All techniques were on display yesterday at the 4:30 session when Mrs. Kroll got on the rope fully expecting to do a half-climb. Unbeknownst (spelling?) to her, her daughter was lying in wait wth the camera on record. Then peer pressure took over. Here's what we got:

Mrs. Kroll's first rope climb! Great job kiddo!