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Welcome to the Champions Club Summer!

See schedule here.


Entries in mrs. fitz (15)

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.

Pic of the Week Poll: Who Wore it Better?

Mrs. Fitz came in dressed for the occasion this morning at the 8:30 am session...

... only to be matched by Mr. Fitz at the 5:30 session later tonight:

Who do you think dressed better? It should also be noted that the picture of Mrs. Fitz above is believed to be her first ever double under. If so, congrats! Either way, I'd imagine these two should be leading the dress code front for the Summer's theme workouts.

New Graduate: Mrs. Fitz's Handstand

In the last few weeks Mrs. Fitz has been noted saying how she's "never going to get a kick up handstand." Recently, she had a breakthrough and managed to get a few with some spotters to assist. And today, she finally got that first one unassisted.

I was a little late with the camera, and she still held it for like 15 seconds, but I can assure it was legit. Great job!

Musical Homework from Mrs. Fitz

In one of the classes Mrs. Fitz is taking, she was assigned an essay question regarding the quality of musicals across the ages, and was hoping for our input.

In essence, the question is do you think musical scores from modern Disney classics like Lion King, Beauty and the Beast, and Marry Poppins will stand the test of time in the same way that Mozart and the "classics" have?

Loading Order Case Study: Thrusters

At the bottom of a squat (aka, full knee flexion) having our knees forward is actually not a bad thing. In fact, from what I understand, your knees can rotate in, out, or forward in that bottom position and there is a very low liklihood of anything bad happening. Where this does become an issue, however, is when we get closer to a standing position. The further up you stand out of a squat, the more important it is to have the knees out while keeping the shin as vertical as possible. This is the basis of one of the three universal movement standards we abide by: Loading Order.

In essence, whatever bends/moves first carries the most weight. Let's take a squat for example. On the descent, our hips move back first so they can take the weight; if our knees shot forward first, they would take the weight. This applies for air squat, front squat, squat clean, or the squatting motion you go through every time you jump and land. And this last point has become very relevant on thrusters.

The normal squat portion of a thruster seems to be money across the board; everyone is going hips back first and their knees are staying out, and on the way up we're seeing the same thing. But the movement is not done there; you still have a weight on your shoulders that needs to be thrusted over your head, and when that weight is very heavy - as was the case last Tuesday - we often need a little extra oomph to complete the lift. Add in fatigue from a burpee sprint and that little oomph turns into an all-out jump. And guess what happened? All your jumping flaws came out to in the open!

I should note that Mrs. Fitz, Shannon, Sabal, and Sexton were all filmed at the very end of the workout and needless to say they were sucking wind and wishing for death. Nevertheless, Loading order is Loading order; gravity and our physiology does not make modifications for how tired we are. Knees forward shooting forward is not an ideal pattern to jump from both a safety and power perspective. What you will hopefully notice is the difference between Fitz's/Shannon's first two examples and Sabal's/Aaron's last two examples. Mrs. Fitz had the knees forward and knees in fault, while Shannon just had the knees forward. On the other end, Sabal and Aaron Sexton, while not perfect, would be acceptable by my standards considering the extreme fatigue.

Just some stuff to chew on as we mindlessly flow through this week's workouts...

New Graduate: Mrs. Fitz Gitz Dipz

I may have overdone it on the alliteration, but Mrs. Fitz achieved another milestone today. Somebody was talking to me on the side before the noon session was starting - either Reggie or Dawson, can't remember - but out of the corner of my eye I saw Mrs. Fitz jumping up on the parallel bars and successfully do a strict dip. We both looked at each other in a state of shock, so I pulled out the camera and put her to the test.

In related news, Mr. Carey and Mr. Z jointly decided that Mrs. Fitz has been getting too good too fast, and is no longer welcome in the gym. Mommies, you better rally if you want this one to stay in our ranks before the dads take action!

New Graduate: Mrs. Fitz

After the mobility session last night, Mrs. Fitz randomly went up to the pull-up bar wanting to test out where she was at. I was expecting a flailing kip of some sort but instead we saw this:

A clean, hollow-body strict pull-up. First one of her short CrossFit career and just in time for the new year. Great job Mrs. Fitz!