Requisite Fitness Athlete

2020 Athlete Camp: Ski/HSPU/HSW (3 scores)

For time
40/30 cal ski erg
@4:00
For time
30 deficit hspu (4/2”)
100’ HS Walk
30 SA KB Sn**ch (32/24kg - alt every 5)
100’ HS Walk
@14:00
For time
40/30 cal ski erg

Top Female Score: 1:21/5:32/1:19
Top Male Score: 1:19/5:51/1:19
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Goals and Commitment
Successful athletes:
* Set long-term and short-term goals that are realistic, measurable, and time-oriented.
* Are aware of their current performance levels and are able to develop specific, detailed plans for attaining their goals.
* Are highly committed to their goals and to carrying out the daily demands of their training programs.
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“Champions Do Extra” - The extra, discretionary effort and sacrifice it takes to do something extraordinary. Whatever we do in life, we’re giving our life for it, so we best be sure it is worth it. Killing time is slow su***de. Treading water is drowning. So, what are we prepared to give our life to? As leaders, what kind of life will we lead? It begins by doing extra; the extra set at the gym, the extra burst of hard work, the extra sprint, the extra effort. What is the extra that will make us extraordinary?

Training can, and should be a fun endeavor. One of the most important aspects of coaching is the creation or development of an attractive, safe, and successful training environment for athletes to progress in.

If you’re interested in attending a future athlete camp, send me a message!


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I wish every day could be like this weekend, but I probably wouldn’t have any hair or ears left 🐛 .

Perrin (), thank you so much for putting together this last minute camp! I learned so much, got to meet and reconnect with so many fit, funny, and smart people, and had some of the best coffee and steak of my life. .

‘Til next time Philly! ✌🏻

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Concentration and Focus
Successful athletes:

* Know what they must pay attention to during each game or sport situation. They’ve learned this through training, competition, and coaching
* Have learned how to maintain focus and resist distractions, whether they come from the environment or from within themselves.
* Are able to regain their focus when concentration is lost during competition.
* Remain present. They’ve learned how to play in the “here-and-now”, without regard to either past or anticipated future events.

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Attitude
Successful athletes:
* Realize that attitude is a choice.
* Choose an attitude that is predominately positive.
* View sport as an opportunity to compete against themselves and learn from their successes and failures.
* Pursue excellence, not perfection, and realize that they, as well as their coaches, teammates, judges, and others are not perfect.
* Maintain balance and perspective between their sport and the rest of their lives.
* Respect their sport, fellow competitors, coaches, judges, and themselves.

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Conclusion and Reflection: SouthFit Challenge - Day 3

The last two events of the competition offered two important lessons:
1. It’s never over until it’s over
2. Run your own race

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WOD 5 Mike was seeded in heat 2 of 3. After watching previous heats I advised he break up his HSPU into more conservative sets then the original plan. He was about middle of the pack the entire workout moving with intention between movements and never resting excessively. Eventually he passed everyone for a heat win and 7th place finish.

WOD 6 was the last workout before the finals and Mike had climbed from 36th to 18th with an opportunity to make it to the finals. There was no opportunity to practice or warm up the touch and go rope climbs beforehand so the first rep on the floor was his first exposure. Mike successfully completed everything with no fails or no reps but it wasn’t enough to move up the leaderboard.

I am super grateful for the opportunity to coach Mike at his first Sanctional and Elite competition. We learned a lot about each other throughout the trip including our future plans to invest in a La marzocco espresso machine. The comp debrief exposed awareness to things I’m excited to refine in his program design and future competitions. I’m incredibly proud of Young Michael and his efforts during the SouthFit Challenge and can’t wait to see what the rest of his Sanctional season holds!
@ Buenos Aires, Argentina

2018: 2798
2019: 572
2020: 419
20.3: ‪8:30‬, 241st vs 18.4: 3528th in the world

Mike asked me to start programming his conditioning pieces in mid-2018 because he wanted unbiased structure and feedback to improve his performance in CrossFit. It has since grown and evolved to where we are today ending with his best Open so far and prepping for his first Sanctional as an individual.

In September, Mike asked, “What do I need to do to compete with the big boys?” Below was the list I created and we discussed at length
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1. Consistent lifestyle practices outside of the gym - great nutrition practices, food hygiene, quality sleep and circadian rhythms
2. Major emphasis on recovery to handle the amount of volume necessary to compete at the highest level (this plays into #1)
3. Completing each training session with focus and intent. Understanding when to “go hard” and when to keep easy days easy
4. Be willing to take risks and earn your rewards. Create circumstances that force you to overcome adversity. “Into the storm” mentality
5. Learn to become a “game time” athlete. In competition, it’s only up to you. Nobody can save you. Understanding this paradigm creates accountability, in good times and in bad

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While coaching advice is always individual to personal circumstances, I would stand by many of these suggestions for anyone looking to pursue performance-based goals. One thing I would add to this list is social connection and engagement. Fostering relationships with others, especially those who may be on a similar path, who understand your goals, or simply want the best for you, can make a huge difference. In any challenging endeavor, having a team behind you is extremely empowering and keep the bumps that you will enviably encounter a little more digestible. Observing the banter between Mike, Bailey, and Bryan throughout these five weeks has been entertaining to say the least. Their “friendly” competitiveness certainly made the Open experience a little more fun even if it encouraged some interesting decisions along the way.

Lastly, congratulations to Team “Dad” for taking home the crown in the 2020 Open! Young Michael still has more work to do!

Congratulations to Tracy O’Connell, Mike Rando, Pete Mongeau, Amy Hill , and Jon Capobianco for placing top 200 in the 45-49 age group this year!

This has been the busiest calendar year for competitive events. The uniqueness of the Open coming around this fall created new challenges for planning training cycles, recovery, and balancing life. Masters athletes never cease to impress me with their ability to juggle family, careers, and training. Managing all of the variables and keeping an eye on the big picture is crucial.

Congratulations to all of the masters who tackled the open! Looking forward to what the Age Group Online Qualifier has in store in 2020 💪🏼

and I have only been working together for a few months, but since day one she has shown immense enthusiasm towards learning and improving every day.

Gymnastics skills are often a difficult movement for athletes to learn if they don’t have an extensive history of sports that require high levels of proprioception and upper body strength. Jenn has been diligent with her gymnastics progressions and tedious accessory work. Her first RX handstand push-ups were great to see come together during 20.3! Congrats Jenn!!


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After watching so many great athletes go after 20.3 this weekend something about the HSPU clicked.
At 9am, 3/4 through my sn**ch workout, I decided to give HSPUs another go (in my story) and I went up! Again, and again and again! Sent videos to and , cried, ran and told and we decided I needed to retest 20.3
As I said on Friday, I wanted to retest and the goal was to finish the round of 21. Welp, I completed 12 reps in round 15 😭🙌🏾🦍
FYI - first half of 20.3:
21 deadlifts @ 155 #
21 HSPU
15 DLs
15 HSPU
9 DLs
9 HSPU
❤️ I’m really proud of this. REALLY proud. And so excited about the progress I’ve made. And REALLY appreciate the support and encouragement from everyone around me — in person and from afar. You guys are THE BEST! ❤️🙌🏾 P.S. told you deadlifts were my JAM! .

PRed her clean and jerk during 20.4 in the same week she PRed her clean. That’s a good week 😁
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Who’s ready to finish out this open? My prediction for 20.5 is...discomfort 😈 @ Requisite Fitness: East Falls