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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 schedule (105)

Easter Weekend/Spring Break Schedule

The Schedule for this week will be as follows:

Sunday (Easter)

11 am (team workout)

12 noon (babies)

5 pm (middle school kids session)

 

Monday, Tuesday, Thursday, Friday

9 am

5:30 pm

6:30 pm

 

Wednesday

5:30 pm

 

Then back to normal schedule the week after.

Sunday Schedule Adjustment + Coach's Corner: Midline Stability with Pull-ups

For this Sunday only, the session times will be as follows:

10 am (babies)

11 am (team workout)

So basically move the regular team workout back an hour, and the babies are going right before. Next Sunday back to normal times.

 


 

We really exaggerate the concept of midline stability at the Champions Club with regards to movements like the deadlift, back squat, and push-up. We have you guys start from a neutral position and maintain that throughout the entire range of motion. The more reps, load, and duration you're able to do that, the stronger your "core" gets. Plain and simple.

One thing to realize, however, is that we don't necessarily have to be in a neutral anatomical position to keep midline stability. A hollow rock, for instance, is not in a neutral position at all. Midline stability simply means that you don't change your spine unless you want to. In other words, midline stability is the coordination to control your spinal positions. Strict pull-ups are a great way to practice this.

Below we have Conor Fitzgerald, who may have snuck out of his house before doing the dishes to be at this session. You'll see the first pull-up is a controlled flexed (hollow) position and the second is in a controlled extended (arched) position; he starts that way and remains the same. On the last one he breaks - which would be a loss of midline stability.

Use the warm-up as time to practice control over these shapes and try to be aware of what exact shape you are in all the time.

Schedule Update for 1/5/2017

LeakSeal weather has struck again, making schools call the day off for the coldness. As such, we are adjusting the morning time tomorrow (Friday).

10 am instead of 8:30 am.

All you high school peeps can sleep in a little longer then get your dose on unsympathetic CrossFit workouts.


Although, I primose there will be no running or outdoor activities of any sort. Hot chocolate machine will be running full blast.

Beast Mode: Jay vs. Jacob + New Year's Schedule Adjustment

The session times for Tuesday, January 2 will be the same as last week. So the schedule for the next few days are the following:

Monday

10 am

 

Tuesday

10 am

5:30 pm

6:30 pm

 

Then on Wednesday we return back to normal times.


Our sessions on Thursday went: 12 at the 10 am, 9 at the 5:30 pm... then 2 at the 6:30. But these were not any two athletes. This was Jay and Jacob, neighbors from my block, and friends since Jared and Sean decided they didn't like going outside any more. Inseparable they are, withstanding the tests of different colleges, the offs and ons at the Champions Club, and even a firey Mario Baseball incident that was documented on this very site. Alas, both have been involved in the Champions Club for a very long time now. And having them both at a session gave me the chance to switch things up a bit.

First, they made up the Max Effort cleans on Wednesday, and they both peaked a bit earlier than they were hoping. So with their permission, we took the workout as a way to improve their timing on the dumbbell snatches so we can eventually see it translate to the cleans. They both had a great showing with regards to technique, and the lunges and sit-ups looked good for the most part as well. Here's the 2nd and 4th rounds:

UPDATED!! Christmas Break Schedule + Gift Exchange for Christmas Workout


 

Update: there is no 4:30 session for next week. All other sessions will be as listed. No New Year's Eve midnight workout either.

The rest of this week will be normal workout times. Starting on Sunday we will have a slightly modified schedule, mostly just affecting the morning sessions.

Sunday, December 24

9 am (Christmas Workout Spectacular)

 

Monday, December 25

11 am (make-up/team workout)

 

Tuesday, Thursday, Friday, December 26, 28, 29

10 am

4:30 pm

5:30 pm

6:30 pm

 

Wednesday, December 27

10 am (make-up workout)

5:30 pm (make-up workout)

 

Saturday, December 30

9 am

 

Sunday, December 31

12 noon

1 pm (babies)

 

Monday, January 1

10 am

 

Then back to normal times.

Thanksgiving Weekend Schedule

Just an update for this weekend's session times:

Today, Tomorrow

Normal

Wednesday

10 am

5:30 pm

*this will be a mobility session, or makeup workout if your're a college kid back home

Thursday 

8:30 am - Thanksgiving Workout 7.0

*A few of The Babies are coming to this one as well, like we did for the Christmas one last year

Friday

10 am

5:30 pm

Saturday-Sunday

Normal

Get your belly ready for an updated version of Plymouth Hollow Rocks on Thanksgiving.

Pics of the Week + Fall Schedule (Finally)

Okay kids, sorry for the delay. I was contemplating either 8:30 or 9 am for the morning class. But we're going to go with 8:30. So here's what the Champions Club fall schedule looks like:

Monday, Tuesday, Thursday, Friday

8:30 am

4:30 pm

5:30 pm

6:30 pm

 

Wednesday

5:30 pm

 

Saturday

9 am

 

Sunday

12 noon (team workout)

1 pm (babies)

 

Also remember that your Summer payment no longer covers you. Our 3-month and 9-month commits are starting up. So please get the PayPay thing rolling, or ask me if you have any questions.


Two choices for Pic of the Week this time around:

First we got 10 am rookie standout Sophia Dawkins bringing her new baby cat to the 11 am session on Thursday.

And next we got David looking at God-knows-what as him and Jay were posing for the Hufflepuff team after the Harry Potter workout.