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Entries in woorden (8)

New Graduate: Woorden

Yesterday at the 5:30 session Danielle "Woorden" Worden got her first ring dip during the warmup.

Danielle has been really on point with her workouts the past month or so, which is perfect timing for the Powerlifting season coming up. We'll keep you posted on her meets.

Good work kiddo!

New Graduate: Danielle

In early June, Danielle said she had the goal to get a handstand by the end of Summer. It ended up happening later that day.

In late October I told her to start working towards a handstand push-up; she said it was never going to happen. After today's 4:30 session she stuck around to get some more practices and after about 20 attempts she nailed it!

Great work Woorden!

Pics of the Week: Halloween 2018

All three Pics of the Week come from Wednesday's Halloween festivities.

First we have Woorden being a goof with the eyeballs Mrs. Carey brought in:

Next, we have Mr. Bennis dressed and ready to attempt a max height box jump:

And lastly we have the babies crew of Zeena, Conamora, Josh, and Alex (Josh's friend):

Pics of the Week: Woorden and Josie

Senior Danielle Worden had her school's homecoming dance last week, and she submitted a picture.

Next up, Josie was somewhere on Michigan's campus and ran into Jordan Poole and Isiah Livers. She asked for a picture with them, but Livers took her phone to snap it, so he's not included. But still, Jordan Poole!

Athlete of the Week: Danielle

This was a weird week for Athlete of the Week because it was full of people who had a few really good ones but not the consistency. Fry had a great Tuesday and a pretty good Friday; Elizabeth did the same; Erika had an incredible Friday; Jessica had a really good Tuesday workout. But I think I gotta give this week's award to Danielle.

As I mentioned in her 1-year post, the thing she needs to develop the most is her mentality, and I think this week was a good of a first step as we can hope for. Tuesday was her best day, in my opinion, with a 105-lb. clean. Although her numbers weren't as good as Fry or Biff, she did a great job working on timing. Thursday's burpee bruiser gave her a great practice opportunity to see what kind of intensity she is capable of. And for Chelsea on Friday, she was able to turn it back and regress into a solid pace for all 30 minutes.

Keep it going Danielle! One more week left of your first Champions Club Summer!

From the Vault: Intensity

I got a lot of feedback from yesterday's 1-mile time trial that was in the ballpark of the following:

"This is stupid; two days in a row without a real workout."

"What else are we going to do after the mile?"

"How are we supposed to get a good workout if the only thing we do is a single, 1-mile run?"

Recommended reading: Intensity FYI

Here's the thing... those all show the signs of someone who is not very intelligent or not very experienced with their training. The intelligence one is frustrating for me and difficult to digest; the experience thing I can live with. After all, if you're Josie Junkin, for instance, and spent your entire life being told to pace in Cross Country and you've been doing CrossFit for less than three months, I can understand how a short workout like Fran or the mile time trial might be tough to adjust to.

For our veterans, you gotta see the value in short duration, high-intensity workouts. This is not only a staple in CrossFit, but in real life; having the ability to produce a very high output in a very short time can be literally the difference between life and death. Or on the athletic field this can be the difference between a win and a loss. Here are some things to think about.

Less pounding. The less actual volume we do during a training session, the easier it's going to be to recover from. This is a major reason why CrossFit is so effective over a long period of time. If you can sprint 400-meters and get a better response than you could if you did a long, slow 30-minute jog, that would be the better option (most of the time) because it's not as much wear and tear on the legs.

Broad time and modal domains. CrossFit is meant to make us good at everything and not great at any one particular thing. This means that we need to be just as good at short duration stuff as we are in the middle and long stuff. If you can't make a 3-minute workout suck the same way you can make a 20-minute workout suck, you have a glaring hole in your fitness.

Toughness (or lack thereof). As I wrote about in the Intensity FYI post, having the ability to take yourself to "that place" is no fun at all. But it will also do wonders towards developing mental toughness.

Staying in the present. In a broad sense, being mentally tough is simply your ability to stay in the present. Here's an example. I specifically told everyone before the run to go faster than you think you're capable of maintaining for a mile. Danielle did not. Danielle, an 800-meter/mile track athlete this past spring, paced herself, pr'd, and still left some time in the tank, I believe, by doing so. After the run when I asked her about it, she replied, "I just can't. My body won't let me." I don't think it's her body, but her mind. Instead of staying in the present (whichever step she's taking at the moment), her mind is thinking about the end of the race and making sure she had enough to finish. This is a problem. You can reach some success like this, but it is also very limited.

Needless to say, this is a glaring weakness in the gym. Saporito can go there. Jennifer, Elizabeth, and Erika can go there. Ricky, Erica, and Murley are pretty close. And off the top of my head, that might be it at the moment. So since the form has been looking pretty good overall at the gym, I think it's time to address the intensity a little better. Enjoy!

Campus Improv Workout - Danielle in South America

This morning at mobility, David Saporito let it be known that Danielle is on the trading block based on 1) her being in Coasta Rica and 2) him watching The 72 Most Dangerous Animals in South America special on Netflix. But from the looks of it, Woorden is doing just fine on her school trip.

Before she left, I told her to make it a goal of doing 7 workouts over the course of the 10 days she was there. But the catch was it only counts as a workout if there was no formal exercise - meaning it can't include things like push-ups, pull-ups, sit-ups, or presses. It had to be informal, natural movements like hiking, trail running, moving stuff, swimming, etc. Here's a picture she sent yesterday of her playing soccer with some elementary school kids.

Gyms and fitness centers were invented only once the picture above and other activities like it stopped becoming common in our daily lives - and notice the word daily. Play, even at adulthood, should be an every day thing. If it was, the Champions Club would be out of business.

I think I have said it here on the site before, but if the most athletic thing you do during your day is a deadlift, you did not have a very productive day. We spend so much time in our little bubble of strength and conditioning that we often find it hard to create workouts that don't involve push-ups and air squats. If you cut the grass with a push mower, you worked out. If you laid down some mulch, you did a workout. If you played a game of pickup basketball, you worked out. The more of these little things we can add to our lives, the more effective our gym workouts become; instead of just trying to undo all the sedentarism (is that a word?) throughout the day, we can then actually add to our fitness.

Danielle is a competitive powerlifter, and her job is to focus on very robotic movements. And it turns out she's probably top-20 in the state of Michigan at it. But the picture above gives her a chance to showcase what that formal stuff has done for her. She's in a pistol shape right now. Her foot is not pointed straight forward. Her shin is not vertical. And both of her shoulders are slouched forward. That is perfectly okay for the time being! The more she practices those safe principles in the controlled environment of the gym, the less likely they'll be a problem outside the gym. In the meantime, she gets to work on her coordination, change of direction, reaction, and strategy. In other words, she's developing her athleticism. Controlling the soccer ball coming at her - even against elementary school kids - is way more athletic than anything she's done in CrossFit or Powerlifting. A good balance of both is what we need!