A Coach's Joy

Last week we witnessed several exciting personal bests.  Most recently, Friday morning, we saw Sable, Viper and 5-0 all get their first ever consecutive kipping pull ups during the make up day group class.  All three accomplished several sets of two or more consecutive pull ups proving it was not a fluke.

5-0 executed three consecutive pull ups with brilliant form that reminded me more of Silk than of me.  I believe it is safe to say that already, at this early stage, 5-0 possesses better pull up mechanics than I do.  It is exciting because from here I can easily visualize her first chest-to-bar pull ups and then her first bar muscle ups.  These are skills that she will be very good at. 

It surprises members to learn that athletes like Silk were not just born with a gift for kipping pull ups, that once upon a time she had no pull ups at all.  And now she has bar muscle ups that I envy.  I was Silk’s coach through her initial CrossFit personal training sessions.  Like most of us, she started with no unassisted pull ups.  As her coach, I recall where she began and watching her excel and surpass my own skill level has been very fulfilling.  It is always that way.

There was a time, when they were first starting CrossFit, that I was stronger than Big Cat, Dangers and even The Touch.  They may have looked at the loads I lifted with envy.  Not anymore.  The joy of being a coach is watching them improve and then dominate.  Now I wish that I was as strong as them!

Among men 50-54 years old in BC, I may be one of the fitter CrossFit athletes but this year at Empower I only ranked third fittest man in my age division at Empower!  Sandman and Magnum ranked first and second respectively.  Think of it, 81st in Canada but I don’t even qualify for second fittest on our block!  That’s exciting!

Not so much that I love being beat in competition but seeing the athletes that I have coached for years improving and developing toward their athletic potential.  It is very satisfying to look back at their journey and to see how far they have come!

If you’ve only arrived at Empower recently, you may live in awe of some of our amazing athletes: Spice, Smash, Pepper, HHH, Motor, Hardrock, Mr. Fantastic, and many more.  But as their long time coach I can assure you that they started their CrossFit journeys in much the same place as you.

Through dedication, commitment, hard work and determination they have made incredible progress.  You can too.  They didn’t do it on their own.  Through the years they’ve received a lot of extra coaching and have helped each other along the way.   Our coaching team is excited to help you on your way.  We look forward to helping you in your athletic journey.

Monday Make Up Day
Make good use of today’s make up day.  The next 4 days we will be doing the 2024 CrossFit Quarter Final workouts!  Next make up day: Saturday.

1) Empower Reset #47
1 min Belly Breathing
30/30 sec Head Nods/Rotations

2 mins each:
Deadbugs
Windshield Wipers
Shoulder Bridges
Bird Dogs
Elevated Rolls
Full Body Rocks

2 Rounds:
30 sec Leopard Crawl
30 sec Bear-Crab Roll
30 sec Crab Walk
30 sec Bear-Crab Roll
30 sec Leopard Crawl
30 sec Sit Throughs

3 rounds
1 min Back Ext
1 min Squat Hold
1 min Hanging Hold

3 rounds
30 sec GHD Hold (partner spot)

400m/4 min Farmer’s Carry March

2) 3 rounds for time of:
75 double-unders
15/21-calorie Echo bike
5 front squats

3) 40 ground-to-overheads with the ruck
1,600-meter ruck
30 ground-to-overheads with the ruck
1,600-meter ruck
20 ground-to-overheads with the ruck
1,600-meter ruck