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Entries in sam (4)

Beast Mode: 6:30 Session + PSA from Coach T

Two very difficult movement patterns cameup on Monday and it gave us the opportunity to nitpick on each. We've let burpee technique slide a bit since the Summer in favor of intensity, so we made these "strict burpees" with our best inperpretation of a push-up, and also kept feet together and vertical shins on the landing. On the snatches I really wanted to exaggerate loading order. You'll notice us sitting back after the landing if it was caught in a bad position. Our 6:30 session featured Coach Casey, Sam, Evan, Angie, Barry, Jay, and Jesse. Out of sheer boredom from lack of Josh Bennis in the house, Mallory jumped in as well. We also had a surprise appearance from 2016 rookie Matt Hickey in the middle of the video!

Good work crew!

...........

And now a public service announcement from Coach T.

Good morning,

The Christmas season is approaching and I wanted to give an opportunity for those who want to help others and give back through community service. Below is a link to my Church's 2018 Warming Center for the homeless. We do this every year around Christmas. Basically, we provide shelter, warm clothing, food and a place to sleep overnight for the homeless. It takes a lot of selfless service and team work to have a successful night. There are two opportunities to sign up. One is for families to help with dinner service, registration and give away room/blanket distribution. The other is for adult men to provide security during check in and to keep the peace from 7:30-11:00 PM. If you are interested in helping, please click on one of the links below to see the days and times listed and to sign up.

Family Sign Up

signupgenius.com/go/409084dabad2aa6f49-warming2

Security Sign Up

signupgenius.com/go/409084dabad2aa6f49-security1

Thank you and God Bless!

Coach T

Coach's Corner: Back Squats + GoFundMe Opportunity

Coach T has been doing a great job this Summer so far adjusting to the high intensity, all-inclusive way we approach CrossFit. But his specialty remains coaching the basic lifts; back squat, bench press, and deadlift. Last week he got a chance to coach 8th grade rookie Sam Butcher on her first ever sets of back squats. Here's how it looked.

Control of the spine is one of the most critical things to develop for anyone, let alone a teenager playing sports. Going slow and holding static positions is one of the best ways to help that. Keep that in mind moving forward for whenever we have max effort days this Summer.

...........

On a down note, bad news came out of the Utica Ford community on Saturday. Head football coach Todd Koehn passed away this weekend unexpectedly and a GoFundMe page has been started to help cover the funeral costs. I met Coach Koehn a few times at Ford while preparing for the MSU clinic and helping out with powerlifting. In a world of football coaches throwing out terms like "get BIG" without thinking and downplaying anything related to CrossFit, Coach Koehn seemed to be nothing supportive of not only Coach T, but an oursider like myself. I always felt welcome at Ford and Coach Koehn went a long way to make that possible. He's definitely someone I would have liked to play for in high school.

New Graduates: Sam and Danielle

With our Summer rookie sessions under way, you know the New Graduate posts will roll in. On Tuesday, 8th grader Sam Butcher got her first rope climb during the warmup!

Sam was actually the middle school kid that started our session in the winter, and that grew to be very crowded by late spring. Hopefully this is a sign of many good things to come this Summer for this future Lamphere athlete.

Then this morning Danielle was the lone ranger at the 11 am session. We went over goals before the session and she mentioned that she wanted to be able to kick up to a handstand by the end of the Summer.

Welp, 13 minutes later...

Great job to both of you girls!

Old (Young) Faces

Much to everyone's surprise, the Champions Club was visited by two kids from the older generations.

Sam Sell, from our Fieldhouse crew, came in at 3:45.


And Sydni Golfin came in during the 6 pm session as people flocked to her in praise.

Hopefully we will see these two back in action full-time once school winds down.