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Welcome to the Champions Club Summer 2018!

Next Theme Workout: Shark Week/Hawaiian Mashup - Saturday at 10 am!

Entries in rookie (8)

Athlete of the Week: Dylan Colussi

Murley was campaining all week about getting this award, and Ashley Fry had a great start to the week, but the Athlete of the Week for the 4th week of Summer 2018 is Dylan Colussi.

Q: Who had the 5 best workouts this week?

A: Dylan, Dylan, Dylan, Dylan, Dylan.

With the rookie crew it's tough to gauge workouts based on times or rounds because most of them either 1) forget to count rounds/keep track of time or 2) are doing the workout for quality. This week they were challenged with the heat on multiple workouts, and Dylan's running and cleans is what stood out. He moved from 5 to 10-lb. dumbbells as the week progressed (starting with 5s on Monday's Hotshots and finishing with 10s on yesterday's Jurassic Workout) and is showing good Pose technique on runs up to 400 meters. On Tuesday, while the morning session did a modified squat test, Dylan worked on his back squat for the first time and ended up looking pretty good with the Then for good measure he did the 2-min dumbbell squat test after his lifts were done and beat his rival, Dakarai, by 40 reps.

Our rookie crew is slowly developing this Summer - similar to last year - and Dylan is one of the most consistent ones. This week was a great example of that. Keep it going youngster!

Beast Mode: Josh Howey

Wrestling is one of those sports that is definitely hard to follow from an outside perspective. The scoring system is obscure and subjective, the matches are held in the off-hours of basketball gyms, and it's way less glamorous than basketball or football. But there is no doubt that wrestlers are among the strongest and best conditioned athletes in all of sports.

Summer 10 am rookie Josh Howey plays football, basketball, and track with the seasons, but his main sport year-round is wrestling. It turns out he's pretty good. Last weekend he had a national-level tournament in Lansing, and he was on top of his game, so much so that he even received All-American honors.

This is sweet! Great job Josh, and I had no idea we had an All-American among our ranks! Keep working my man.

Athlete of the Week: Avery

We've put in a ton of great work so far this Summer, and it's still only halfway in the books! Our Athlete of the Week this time around is rookie Avery Maslowski.

Our 10 am rookie session is still developing, and I think it might finally come to fruition in late July/early August. But the one constant has been Avery. And the only thing more consistent than her attendance is her improvement in coordination. Since she came back after soccer season, it seems like her body awareness and strength is getting better by the minute. Just yesterday she managed to control her position on slow overhead squats as well as anyone, and coming from where she was in January, I was very impressed.

Backtrack to Thursday and her jump ropes were fluid; Tuesday her box jumps stayed feet together and back flat on deadlifts; and even today she beat Jennifer on a few hill sprints.

Avery could fall in the Katie Bromm complete athletic overhaul category by the time Summer is over, and I am just thankful I get a front row seat to watch it. I think I even heard her talk on Friday, but I could be wrong.

Either way, great job Avery and keep the momentum going for the rest of Summer!

New Graduate: Crawford

As promised we did handstand push-up progressions at the 6 pm session. Last time we did these with the 11 amers was over the Summer and Crawford landed on his neck. It was not pretty.

This evening, his progressions looked good so I had him go to the wall by himself. Here's how it looked.

Great job kiddo! More to come for sure.

Beast Mode: The Kenny and Carter Show

There were about two people I was expecting to do well on Tuesday's max effort Overhead squats. Carter the Blob and 11 am rookie Kenny Jensen were not the two people I had in mind. But much to my surprise, they both showcased great form and good enough mobility to move up to 60 lbs. on their final set. Here's how it looked.

Athlete of the Week: Kenny

We are winding down on the Summer days, and the first Athlete of the Week for August is 11 am rookie Kenny Jensen.

Kenny's been having himself a very steady Summer with the 11 am session. In an hour of chaos, Pokemon GO! hunting, and questionalble taste of jokes, Kenny proves to provide a sense of chill that helps level out the session. But he's also churning out Beast Modes nearly every day.

On Monday, he finished second to Josh by 2 seconds on their modified Nancy and did well with his wall-blocked Overhead squats. On Tuesday Kenny got stuck with the heavy dumbbells on the Front squat, push-up, burpee triplet and still finished with the top time. Thursday's version of Elizabeth with hang cleans and ring holds saw Kenny's form look good enough to use a bar instead of dumbbell and rings instead of the parallel bars. And while I was not there to see him there on Friday, reports back on his technique were pretty good.

Finally, him and Carter took home the victory in today's team workout.

Like I said, Kenny has been having a great Summer and is one of the easiest kids to coach in the gym. He starts cross country next week, so hopefully he will see an improvement in his running and still find time to make it to the gym consistently.

Keep up the work kiddo!

Athlete of the Week: Josh

If you guys haven't been around to see the 11 am rookie session yet, you should make that a priority at least once before the Summer's over. I see a lot of potential with that group, and their standout this week was definitely Josh Ellsworth.

Things started off good for Josh on the 4th of July where he was showing good form on overhead squats. Tuesday was Fran, where his group did dumbbell thrusters (21-15-9) and burpees (15-10-5). It was the first workout this Summer we had them sprint and Josh did not disappoint. Because we were short on weights, he got stuck with the heaviest dumbbells (20#) and still managed to be the first one done with the set of 21. Unfortunately, he died off in spectacular fashion on the round of 15, but at least he did exactly what I asked!

Thursday was that scorching run/deadlift/GHD thing. With that session we did the workout as a group - substituting tuck hang for GHD and 5-sec. deadlifts with an empty bar. It was brutal, and Josh was once again stuck with the heavy bar. Still, I didn't have to correct his spine position once. And finally, he did no-band strict pull-ups during the workout yesterday and was able to keep it at 5 per round.

Josh reminds me of Aaron Sexton when he was in 8th grade - athletic, coordinated, not incredibly enthusiastic about going fast but still does it. He's also very easy to coach. Reggie and Arlene have done a good job with this one.