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Welcome to the Champions Club Summer 2019

See schedule here. Dancing, anyone?

Entries in mrs. kroll blank stare extraordinaire (15)

Athlete of the Fall: Mrs. Kroll

My first thought was she miscounted her reps. Doing 100 burpees and a mile does not take 14 minutes for a mom. Fresh-off-100%-attendance Ashley Fry took 15 minutes to finish. So two days later I secretly counted just to make sure and nope, no cutting reps whatsoever. Well maybe it's just a lucky string of workouts, so a week later we went heavier on deadlifts then made her do a full 800m run. Still one of the top times of the day. At that point, I had to concede; after 3.5 years Mrs. Kroll is now the real deal.

At around the time in September the picture above was taken, Mrs. Kroll started to get the Jennifer Summer Treatment. Her capacity in the wheelhouse workouts were now a legit thing, so let's see what happens when we remove some of the scaling. This fall Mrs. Kroll went heavier on the weights, further on the runs, longer on the rounds, and less on the bathroom breaks. She also dropped something heavy on her big toe while at work - which kept her hobbling around for a few weeks - and that gave her the opportunity to learn how to train while not at 100%. Needless to say she's been on point. September also saw Mrs. Kroll move from 3 days per week to 4 days per week for the first time in her CrossFit career, and the results seem to show that. Doing CrossFit more days than you don't adds up pretty quickly.


I have many wishes for the Champions Club, and one of the most prominent ones is that some day Mrs. Kroll finds a way to split between morning and afternoon sessions. There are very few people in the gym who are exclusive to a session, and Mrs. Kroll in the morning and nowhere else has been a thing since 2015. As such, there are a lot of people that'll just have to take my word on Mrs. Kroll's Beast Modes because they don't get to see it in person. On the other hand, she lives and works a traffic-induced hour away and is in a position that makes it difficult for her schedule to be flexible. It's somewhat understandable. What is cool, though, is the 8:30 session has finally grown past the Kroll/Shakes duo show and now will feature Mama V, Mrs. Pip, Schornack, Mrs. Vickie, Angie, and even a random Bewick sighting here and there.

The mornings spent in private or semi-private sessions has definitely done a lot for her technique, but it has also given her planty of opportunity to annoy me. Most of you know I go by What Have You Done For Me Lately when it comes to the gym. Good workouts in September don't mean much for October. But for whatever reason I have found myself being more impatient with Mrs. Kroll than just about any other athlete I've coached, and sometimes I tell myself to just sit back and enjoy the product. Part of it is the private attention. Part of it is her incredible lack of composure (think Georgia Tech on a passing down, or Arlene getting her quds mashed). Part of it is the constant bathroom breaks. And part of it is me being greedy and seeing how much more she has in the tank. Mrs. Kroll's biggest limitation in the gym sits perfectly between her ears, but at the same time that mindset is also responsible for her putting her health at such a high priority.

I am going to go on record saying that Mrs. Kroll will be our first-ever repeat Athlete-of-the-Not-Summer (Shakes, Bubs, and Jason have both school year and Summer awards to their names). Of course, I'm in charge of the vote, so I could just rig it, but I'm telling you guys once Mrs. Kroll learns how to not be fearful for her life when she's in a handstand you're going to see the fittest mom in the Champions Club. Bar none.

With all that being said, today is today. And if Mrs. Kroll does not improve one atom in her body for the rest of her life, she'll still be in a condition that many moms in the country wish they were in (including the July-version of Mrs. Kroll). Love ya missy! Great work!


Fall is usually a down time for the Champions Club. 2013 was an exception as The Freaks were in their high school prime. Last year was brutal. This year was actually pretty good. We were almost always in the mid-20s for attendance and we retained a good amount of rookies from the Summer. We picked up Olivia Pinili, the Miranda family, Joel and Jonah, and a fewmore New Kids in the works. Shannon agreed to come back to coach once-a-week. We got turf. And the Thanksgiving Workout was sweet. The Athlete of the Fall was actually a really tough choice between Mrs. Kroll and Mrs. Pip. The fact that Pip is still doing her thing and setting prs 8+ years into CrossFit is really amazing. Mama V was in 3rd place for AOTF running, and Evan Pugh also caught my eye from late-September on. We're in a good place now and looking to have a great winter of training. Let's keep it going!

Beast Mode: Mrs. Kroll and Mama V

My mornings have gloriously featured Mama V and Mrs. Kroll this entire fall. It's been equal parts entertaining and frustrating, but most important is we've seen their fitness take a dramatic uptick since the Summer.

Both hit 100-lbs. on their front squat yesterday. Check it out:

Beast Mode: Mrs. Kroll

I was really considering skipping the max effort deadlifts yesterday because I didn't think it would look good. Man was I wrong. Coach Casey, Evan, Schornack, Barry, Angie, Erica, and Jesse all flipped the script and turned out excellent form even though I was not expecting as much. And we also saw some very impressive numbers.

Mrs. Kroll has been quietly having a fantastic fall of CrossFit training hiding out at the 8:30 am session. Yesterday she topped out at an impressive 155-lbs. for her 3 rep max! I think that is actually more than her previous 1-rep max. Check it out.

Beast Mode: Mrs. Kroll

Over the weekend, Mrs. Kroll participated in the Run the Plank 5k in Macomb, finishing with a time of 36:44. She said she had to alternate between jogging and walking a bit, but - unfortunately for her - she had my voice in her head talking about "lean" and "pull the feet" and ended up strong on the kick. Since I doubt she's ever gone 36 minutes without a potty break, I would assume we can factor those in the mix as well!

For real though, this is a great accomplishment Mrs. Kroll! Let us know when the next one is and we'll try to make it out and cheer you on.

New Graduate: Mrs. Kroll

This morning Mrs. Kroll was the lone ranger at the 8:30 session and we got a lot of quality work and experimenting done that I'll surely pass on to the evening sessions later today.

But the bigger news was during our warm-up, she got her first ever double-under after 4 attempts!

Mama Kroll is coming up on her 3-year anniversary and for her to commit to a nearly hour drive to come out our way I really appreciate and am thankful for. I expect within a few months we'll be getting a first pull-up post as well. But in the meantime, good work Mrs. Kroll!

Beast Mode: Mrs. Kroll

Mrs. Kroll was the lone ranger at the 8:30 am session yesterday. We got the chance to get kind of picky on the timing going from the ground, which is something she doesn't normally do. So while that did look good, it means that we didn't spend a lot of attention on the position of the knees or depth because with the moms you can't really give them more than one thing to think about.

With that being said, I thought this looked very good. Fatigue is a great way to challenge mechanics, and Mrs. Kroll was on point for most of her reps. Her weight went 45x10, 55x5, 65x3, and 70x1. Check it out.

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!