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"The Games is the least important thing that happens in CrossFit. There is nothing less important than The Games."

- Coach Glassman


Entries in matt marathon goblin (55)

Goon and Goblin Resurgence 3/12

This one comes from Marathon Matt Fecht, and is kind of a two-parter.

Max Effort Workout vs. Endurance Running Workout:

1. Which one do you like more?

2. Which one would help your overall fitness more?

Campus Improv Eats: Fecht 1/29

This picture was sent in from Matt last week with the message, "I think I beat Binno's plate for breakfast." In terms of sheer stupidity, Binno's is impossible to beat. But if Matt was being serious about having a better balanced meal than Binno's, I would say he managed.

"The needs of the Olympic athlete and our grandparents differ by degree, not kind." - Coach Glassman.

The cool thing about humans is we are all the same. Excluding birth defects, we share the same bones, joints, organs, muscles, and digits. Therefore our needs all fall under the same general categories. The minor differences between us account for slight degrees of variations in those practices. For example, my lungs do the same thing that Mr. Carey's lungs do. The exact conditioning my lungs have gone through is slightly different than Mr. Carey's, and therefore the degree at which our lungs do their thing with oxygen is slightly different. Mr. Carey's liver does not inhale oxygen, as far as I know. Sabal? Can you check this for me?

For nutrition it's the same thing. Protein does the same thing for my grandma as it does for Matt Fecht. Same with carbs and fat. My grandma probably walks 18 steps every day. Matt probably runs 18 miles every day. The degree at which they need those macronutrients is different, but not totally exempt. So here's the breakdown for Matt's meal:

  • Protein: egg whites, cheese
  • Carbohydrate: carrots, broccoli, green beans, mushrooms, mango, strawberry, pineapple
  • Fat: none

While there are a lot of carbohydrate sources listed, most of them are coming from veggies, which can be loaded up on almost endlessly. The fruit takes the carbohydrate up a bit to probably a good amount for him, but it also tips things out of balance a bit on the protein side. Even with the added cheese, taking out the yolks from the eggs reduces the protein and fat, so he might be low there.

Win or loss? I give this a win even though he's off balance. The food sources are good, clean, and moderately close to being balanced.

Next time. Have some fat, and keep the yolks or add more eggs. Matt's best balance might be with slightly more carbohydrate than normal, but I think he should experiment a bit by adding more fat.

College Athlete Admission Standards

Every few years I have an eye-opening coaching experience. The first was The Meeting, the second was Carl Paoli's seminar, the third was the trip to San Francisco CrossFit, the fourth was coaching at the Day Care, the fiiiifff was the presenting with Coach T at the Michigan State Clinic, and the most recent one has come over the course of the past 6 months while doing private basketball coaching.

Since June I have been charging 60 bucks per hour to do basketball stuff with kids ranging from 7-16 years old. It is awesome; I am obsessed with game of basketball, I am obsessed with coaching, I get to recruit kids to do CrossFit here, and every cent that comes to me gets direct deposited into the Champions Club bank account. What is has also done for me is helped me realize that parents will pay SIXTY FREAKING DOLLARS FOR 50 MINUTES of sports training. And I am about to raise my prices in the spring. It is baffling. In fact, I've told more than 75% of the parents that I think they really should reconsider spending all that money on basketball training for numerous reasons, the least of which being that their son does not seem to like basketball (“but let me tell you about this thing called CrossFit” is what usually happens next). Surprisingly I get mostly positive reactions to this, and hopefully once basketball season is done I’ll be able to add a few New Kids to our regular ranks. The Babies session has already benefited from it.

What this and a few recent discussions with Champions Club parents tells me is that there is no ill-will behind anything – such as parents trying to live through their kids, or kids being arrogant. Instead, they simply don’t know what it takes to make the next level. They see their competition in the Greg Grant league or their middle school with a graduating class of 15 and they can’t help but think that private lessons are the way to a college scholarship.

Coincidentally this was a message to me as I was editing this editorial

All but 2 of the kids I have coached said they want to play at a D1 college, then play in the NBA. This is something I empathize with completely. As a 28-year old who currently has a public goal to be the best CrossFit affiliate in the world, you can probably imagine this was totally me at their age and older. I wanted to be an under-the-radar recruit who, after watching Rashad Phillips play (anyone know who he was?), chose U of D Mercy over Michigan, Purdue, and Illinois, then went on to an NBA career with 11 All-Star appearances and 7 championships. That is not a joke, and that lasted all the way until 8th grade when I saw Yancey Gates, and I found out that good 8th graders are 6’4, black, and dunking on fools. I was not any of these, so I started to work harder. Up until February 23, 2012 (The Meeting) I still had the idea that I could play professional basketball in some league, despite my college career being less than remarkable. And so when Andrew, who just got cut from a last-place 7th grade team, tells me he wants to play for OKC, I am not just being nice when I tell him that it’s possible. I’ve seen weirder things happen. I just think there needs to be some guidelines in place.

My two athletic claims to fame are: 1) being a benchwarmer on the best AAU program in Michigan, with Draymond Green as our team’s second-best player and  2) getting a preferred walk-on offer over the phone from Oakland University the summer going into my senior year. Despite the fact that I never made it to where I wanted to with basketball, I really, really think I had a mindset and work ethic that would reflect someone that played at that level, and coaches have confirmed this to me along my career. But I only refined this dedication because I was fortunate enough to be on the court with people who were already professionals or clearly future-pros. I saw where I was relative to them and I tried as hard as I could to make up the gap.

None of the kids I have coached through private basketball lessons have seen that, and their parents only see what their kids see. Most of the Champions Club athletes still in high school and middle school haven’t had that exposure either. So I figured having a formal checklist could help families see reality and decide how much they want to commit to their sport (shouts to Matt Fecht, Alyssa, and Sap for helping). The idea for this is simple: you must accumulate the allotted point requirement for your desired level (10 points for D1/D2, and 5 points for NAIA/D3). The factors are split into two categories: controlled and non-controlled. The non-controlled factors have a lot more to do with genetics and family conditions, and there is little any athlete can do to adjust those in a meaningful way. The controlled factors are the opposite; they are conscious daily, weekly, monthly, and lifetime decisions made by the athlete that slowly tip the scale in the direction they want to go. Here is the breakdown:

Division-1 College Athlete (10 total points needed)

*Give up your sport for 6 months, or keep your sport and give up everything else “fun” for 6 months?

Division-2 College Athlete (10 total points needed)

*Same as above except for 2 months

Division-3/NAIA College Athlete (5 total points needed)

*If you sat the bench for your first month of the season, would you quit or stick with it?

While the metrics in here are not exact, the overall theme is important, and pretty accurate. The way to get your point total is slightly different for D1 and D2, and radically different when looking at D3. You can read the graphs from the top-down or bottom-up, depending on where an athlete and parent want to be. But here’s a few notes:

Being a college athlete is not hard to do. There are a ton of small schools out there that will take anyone. And I mean ANYONE.  Our 2012 Marygrove roster (which included your favorite new hip hop artist, Mike Jack) had 3 kids that had never made a high school basketball team. And we were middle-of-the-pack record-wise and in the upper 5% talent-wise for all NAIA schools. If you want to play at a small college, first check to make sure your heart is beating and then start sending emails and highlight tapes. It doesn’t take much. And it certainly doesn’t require lots of money pumped into kids travel teams. Save that for Albion, Hope, and Olivet’s tuition. It’s gonna be around 40 grand!

Recruit yourself. Alyssa Jabara is the best example I have heard of this. She played for a good travel softball team in high school but was not getting the college attention she wanted. So she took it upon herself and emailed coaches every weekend starting her junior year. She is at Concordia now (in the NAIA league with Marygrove, Madonna, Aquinas, etc.) and a lot of that has to do with the initiative she took. The extra controlled factors she put in that more closely resembled D2 is the difference between her just being on the team and her beating out 2 upper-class catchers as a freshman last year.

1-month quit test. Small school sports suck. There were bigger crowds at high school games. You get crammed van rides for hours and hours. Practices are at 6 am. In other words, you put in a ton of work and get very little publicity – especially if you are 1) a girl or 2) playing anything besides football and basketball. And on top of that, scholarships are treated differently at this level, so don’t be surprised if you came in with a handful of other freshman at the same position. There were 7 freshman quarterbacks on the football roster during my only semester at Albion. And the coach still asked me to try out. The more kids they bring in, the more enrollment goes up. Bottom line is, you have to love the game unconditionally.

Well maybe I’ll just go D2 instead. The Division-2 level is the most misunderstood tier of college sports in my opinion. These dudes (or girls) can play, man. Everyone thinks they are pros here, and to their credit, some of them are right. You’ll notice that there is a big jump from NAIA/DIII to the D2 level, and D2 is not that much different than the D1 requirements. The areas I have noticed the biggest difference in the D1 and D2 athletes are the non-controlled areas, which are just a tad lower than the D1 group. But where this can get tricky is with transferring. Take Glenn Winston, who had the makeup for D1 but didn’t get the playing time he wanted at MSU, so he transferred to Northwood and immediately played in front of Cam – who, by the way, had all the measurables and connections to make a really good D2 running back. Division-2 is loaded with talent, and it’s often people who shoot for D1 and miss that are standouts, not D3 kids looking to move up.

Non-controlled factors. Now we get into the Division-1 category, and this is where there are pretty solid factors that are not completely mandatory, but very hard to bypass. Measurables are simply the raw mass of your body. For instance, if you are 7’0, or over 6’6 with arms longer than your height, you have the right measurables for a D1 basketball player. If you are over 300 lbs., you can be a D1 offensive lineman. The specifics are different with every sport, the idea is the same. “Elite” skill means that your skill in that area is at a professional level. I knew Alex Marcotullio growing up at St. Dennis (he is good friends with my cousin Josh) and he played for The Family the year after I got there. By everyone’s account I was better at dribbling, driving, mid-range shooting, passing, defense, rebounding, and I was stronger and better conditioning than he was. But his 3-point shooting was – no joke – NBA worthy. Combine that with the measurables for his position (Jay Junkin’s height) and he played 4 years at Northwestern. Connections are the next thing, because with all that skill and genetics, a lot of it depends on who you know. All it takes is for one coach to like you.

Social Norms. Now we are into controlled factors, and this one comes directly from Matt Fecht. This means when the normal thing to do is party after you won a game, you skip it and sneak back into the gym to practice more. Or when it is snowing outside, you still get your training run in, regardless of the awkward looks you get. Your “process” takes precedence over what is considered normal by peers.

Scheduled down-time. For most elites in their field, down-time does not happen when they feel like it. It is built into their schedule. This includes family events, television, video games, cheat meals, and parties. Time away is a very important part of staying healthy. As Kobe Bryant said, “If the sun never went down, everyone would get sun-burned.” But even the sun does it on a schedule. So set a cheat meal to coincide with your grandma’s 90th birthday party, or plan on some father-son bonding whenever Michigan is playing on Saturday, and use that as an incentive/reward for staying on track during the time leading up. My personal productivity, both as an athlete and gym owner, really coincides with this.

No job. Your sport is your job. End of discussion.

S&C + Individual practice. One of the things I tell families is that if their son wants to play Division 1 basketball, they should not be relying on paying a trainer to improve their game. If the kid doesn’t have the passion to spend 2 hours per day practicing by himself, then no trainer is going to fill that void. On the other hand, having some kind of direction is good, but only to guide your individual efforts. Strength and conditioning is a different area of expertise, so having a coach is a little more beneficial, but a determined athlete can definitely get away with working out alone. Still, this is mandatory.

AAU. Okay here’s the deal: If your travel team is legit, they are sponsored by an apparel company. If you are not paying team dues, or travel expenses, or equipment fees, then you are probably sponsored (unless there’s a very rich parent). Also, apparel companies don’t sponsor youth programs, only high school. So just know that having Nike gear and having a Nike contract are two separate things. If you are not part of a sponsored team and you are a legit prospect, then you are either not paying the full amount, or not paying anything at all. Your payment is your coach getting to say he “coached” you. If you think you are a legit prospect and you can’t pull the juice card, then you are not a legit prospect.

School. You can go to school at any point in your life. On the other hand, you have about an 8-year window where you can make money on your athletic abilities. If 8 hours of homework per week is eating into sports training, then cut out some homework. You don’t need a 4.54 GPA, a 3.0 will work just fine. If you can’t get a 3.0, then just start turning in your freaking homework. That’s like a 2.8 right there! Then be nice to that smart kid who idolizes to you and it’s all set.

Food and bed. Nutrition is like religion, and sleeping remains to be one of the most unfigured-out things in the world of health and fitness. I have opinions about what are best practices. Your coach has opinions. Your grandpa has opinions. As long as you are making conscious daily decisions for both, then you get two checks.

November 2014 - right around the time Alyssa started recruiting herself and Matt was... well... still being Matt.

Now, the important thing to understand is that the more stock you have in one column, the less you need in the other. For instance, if you are 7’0 with an 90-inch wing span, then you can spend all the time immersed in your homework as you want; somebody is going to give you a free tuition to win points in the lay-up line. On the other hand, if you have every single category covered in the Controlled column, you might be able to get away with not being tall, fast, or big.

The idea is to have this reality check when setting goals. So if Andrew-who-got-cut-from-his-7th-grade-team still has dreams to play for John Beilein, he can look at the list and be like, “yep, I can see myself putting in that kind of commitment,” or “ooh… yeah that doesn’t look like something I’d be willing to do.” Either way, the information is right there and the decision to start pumping money and time and energy into that sport becomes clear. Or, at least a more educated guess. It’s the difference between asking someone what they want for Christmas and hoping they will use a $50 Whole Foods gift card.

...........

For this 2017-2018 season there are 7 D1 basketball schools in Michigan, which have a total of 114 roster spots:

  • Central Michigan: 18
  • Eastern Michigan: 16
  • Western Michigan: 14
  • Oakland: 16
  • Detroit Mercy: 17
  • Michigan: 17
  • Michigan State: 16

There are 9 D2 basketball schools in Michigan, which have a total of 138 roster spots:

  • Lake Superior State: 14
  • Northern Michigan: 17
  • Ferris State: 17
  • Wayne State: 13
  • Michigan Tech.: 15
  • Davenport: 17
  • Grand Valley: 18
  • Saginaw Valley: 13
  • Northwood: 14

This is a total of 252 roster spots for Division 1 (114) and Division 2 (138) combined.

When you go two levels lower to the NAIA (132) and DIII (114), you have 246 total roster spots:

NAIA*

  • Cornerstone: 16
  • U of M Dearborn: 18
  • Rochester: 17
  • Madonna: 17
  • Aquinas: 22
  • Sienna Heights: 15
  • Concordia: 17
  • Lawrence Tech: 10 (first-year program)

DIII*

  • Adrian: 12
  • Albion: 17
  • Alma: 24
  • Calvin: 16
  • Hope: 15
  • Kalamazoo: 17
  • Olivet: 13

*does not include roster numbers for JV teams, which usually carry at least 10 and fluctuate

Now when you take this down to the high school level, there are 710 school varsity basketball teams in the state of Michigan:

  • Class A = 188 teams
  • Class B = 180 teams
  • Class C = 170 teams
  • Class D = 172 teams

Assuming 13 kids per roster, there are 9,230 varsity basketball players in the 2017-2018 season.

That means that approx. 4% of all high school players will play college. Obviously there is a degree of variety to that, seeing as kids can go to college out of state, and Michigan schools recruit all over the Midwest (and world, see Mo Wagner, Stauskas). Also, basketball has the fewest roster spots of any sport, but it’s probably all relative with baseball, football, and track, which routinely carry rosters of 20, 60, and 100 kids respectively.

The specific numbers don’t matter as much as the overall message: a very small percentage of kids get to play a college sport. I, personally, think that is awesome. It’s something to be proud of whether it’s Alyssa Jabara playing at Concordia or Alan Wisniewski at Penn State. They are part of a select group of people who had a combination of controlled and non-controlled factors that gave them the opportunity to compete at a very high level.  If a formalized list is available to show the demands at each level, families will realize that playing college sports is not for everyone, but it is for anyone.

One and Done for Matt Fecht!

It's official kids! Count Matt Fecht in for the 2020 US Olympic Marathon Trials!

The picture says it all. Matt needed to run a 2:18:59, and knocked that out of the park - setting a 45-second pr in the process. I just got off the phone with him and this is confirmed.

Most times when I write on here I try to be as unbiased as possible while shading to the optimistic side. I did not think Matt was going to qualify this race. Plain and simple. He just broke his hand a few months ago, his workout times were inconsistent, and he's another freaking year older. Matt had a similar thoughts going through his head, and was hoping to make some kind of "progress" with this race -with "progress" being as vague of a term as possible. Then next thing he knew, he was looking at his watch with a couple hundred meters left and it said he needed to run basically at a Jacob 400 workout pace in order to hit the qualifying time. Oh God please just don't fall, Matt is I'm sure all that was going through his head. He did not fall.

Instead of falling, Matt ran a top 300 ever time, and will also be one of roughly 300 people in the history of the United States to ever make it to 3 straight Olympic Trials.

I just don't get running, man. Matt has been running professionally for a long time and he doesn't get running either. But who cares!! Matt Fecht can sit on his ass for the next three years and show up to Houston with the ripe measurables of 5'9, 305 lbs and still be allowed to run in the Trials. He will not, I assume, but I can only imagine how much freedom this gives his training plan in the next few years.

I have no more words, dude. This is awesome. Absolutely awesome. If anyone on earth diserves this, it's you!

Recommended reading: Olympic Trials Recap for Matt + Rant

Race Day for Matt

After a personal best place finishing in the top 50 in the last Olympic trials, Matt Fecht is back at the chase again and looking to be among only a handful of people to ever make it to three US Olympic Trials for the marathon. This is the first year athletes are eligible to run a qualifying time for 2020, and the Cal International Marathon in Sacramento is one of the best places to do that.

Recently, Matt has not been in the gym much as he was working through a broken hand, but his marathon workouts have still been on point for the most part. If I recall correctly, anything under 2:19 is what Matt is aiming for. He has two more years of attempts to run this time, but ideally he'd like to hit that as soon as possible so he can focus on other parts of his running.

Either way, we'll be rooting for Matt as always! Here's a link to follow him.

Race day is this Sunday, December 3 at 6:55 am (which would be 9:55 am our time).

Payment Reminder + Goon and Goblin Resurgence 5/1

Hey kids and parents

Just another reminder to add $15 to your May mayment to cover you through June 12. Then it's Summer! College kids let me know when you get back.


This week's poll comes from Matt Marathon Goblin

Which is better: Jello or Pudding?

The Real Matt Fecht

"These ideas are nightmares for white parents whose worst fear is a child with dyed hair and who likes earrings"

So I'm not sure whether to make this a Beast Mode post, or Accomplishments, or 'For the Sake of Being Awkward', so I'm putting it in all of them.

For those who didn't know, Matt Fecht Marathon Goblin is also a teacher at an alternative high school in the Chippewa Valley district where they send kids who have either been introuble with the law or had problems with grades (basically Michigan State at the high school level). This year, they introduced basketball as an official school sport as an incentive for the kids to do better in their classes and Matt was named the coach.

Early in the season, he told the kids he would dye his hair if they made it to the state final four - which they did this weekend, losing by 2 in OT to the eventual state champion. Nevertheless, a bet is a bet, and this is what we have now.

So now that Slim Shady is training at the gym, we might be able to afford a roof that keeps the water out.