A Long December: Starting A CrossFit Gym Part 12

After being a coach at CrossFit South Brooklyn in NYC for 6 years I moved halfway across the country to open my own affiliate, CrossFit Lumos, in Austin, TX. This series will chronicle my experience opening the gym and what I am learning along the way. This article is the final piece of the adventure, before I’m a real live gym owner. Part 1. Part 2. Part 3. Part 4. Part 5. Part 6. Part 7. Part 8. Part 9. Part 10. Part 11.

When I first opened my gym, I had set member number goals, based on… well, based sort of on nothing. Looking back, I realize those assumptions were incredibly theoretical and probably influenced more than a little by my time at CrossFit South Brooklyn, a bustling, “mature” gym in the heart of the most populous city on da Erf.
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Coach’s Corner: Music At The Gym (AKA How to Lose Friends and Alienate People)

Nothing sets coaches’ teeth on edge (or maybe just this coach’s teeth on edge) like comments and complaints about music. (Come to think about it, what does “teeth on edge” even mean?) Even more so than when someone pulls a big “Chalk LeBron,” I see red when I play some band or song I like, only to have a member go, “Hey, can you play some good music?”, like that’s a genre or maybe a greatest hits album released by That Cool Band Everyone in the World Likes. Music is incredibly subjective– almost anything Person A loves is bound to be hated by Person B. Add into it some other pitfalls I’ll discuss and there are times I’d rather just work out in silence, or that I had a pro DJ chained to one of my Assault Bikes permanently. I’d feed him, I swear.
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2017 CrossFit Fitness Report

2018 is finally here, we made it! As we reflect back on everything that’s happened, one thing is for sure- there’s been a whole lot of fitness! The #BTWB Community has been busy chasing gains, settings PR’s and working towards being the best they can be. With a ton of fitness comes a ton of data and we’ve got a lot to share! Let’s see what the community has been up to this year.
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Massing SZN: I Command You to Grow!

📸: @kreecespeeces

This article is Part 4 (Read Part One, Part Two, and Part Three) of a series we will be publishing that will consist of us following a CrossFit Games Regional Hopeful, Katie Harper, through her journey and progress over the next year. Her coaching will be handled by Jonathan Kinnick who, for those of you that don’t know, is pretty awesome. Jonathan is a Co-Founder of BTWB as well as the owner of CrossFit Kinnick. He’s a Board Member on the CrossFit Trainer (CCFT) Certification Board and a CrossFit CF-L3 Trainer. He’s also completed the CrossFit Coaches Prep, CrossFit Competitor’s, CrossFit Olympic Lifting, CrossFit Endurance, CrossFit Mobility and CrossFit Nutrition courses. He is also a USAW Sports Performance Coach.

I’ll never forget the first time I considered the idea of becoming “strong.” 5 years ago my coach, Elizabeth Shear, was showing me how to put a barbell over my head, with maybe 65 pounds or so on the bar. I was terrified of bailing in an “I don’t know what to do with my hands” sort of way. She said something along the lines of “YES, now all you need to do is to come back and keep training, you’ll get super strong and then you will be able to lift ALL of the weight.” I remember thinking, “Hm… yeah that sounds nice… but why would I want to do that?”
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Older, Fitter: You’re Not As Old As You’re Gonna Be

📸: Inside CrossFit South Brooklyn – Episode 4: Fit 55+

This new series comes to us from Christian Fox, Head Coach and Programmer at CrossFit South Brooklyn in Brooklyn, NY. Christian has been a CrossFit trainer for 10+ years and has pioneered the Fit 55+ program at CFSBK, a class geared specifically towards “Master’s” age athletes. In this series Christian shares what he’s learned from both his personal experience as a CrossFitter who has “matured” with the sport, and as someone with extensive training knowledge regarding older athletes.


As an “older” CrossFit athlete, I’ve learned a few things along the way. When I say older, I mean both in terms of how many years I’ve been around the sun (that’d be 45 times now), and also how long I’ve been doing CrossFit. CrossFit showed up on my radar during it’s first wave, the Stone Age if you will, in the summer of 2007. Read More

What, When, Why: Wrist Wraps

You’re grinding through Nancy and you feel great. Your runs have been fast, your overhead position and squat mobility feel solid, and the bar feels “locked in.” You know you’re gonna PR. In the third round though, the overhead work starts to add up. You’re plenty strong enough to squat the bar, and you aren’t gassed, but the overhead position starts feeling torturous on your wrists. Before you know it you drop the bar mid set. In the next round you put it down twice, and now that PR is looking unlikely. Betrayed by your wrists, the weak link in an otherwise strong chain. Maybe it’s time for some wrist wraps.
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Coach’s Corner: Hand Care For CrossFitters

“Friction is the force resisting the relative motion of solid surfaces, fluid layers, and material elements sliding against each other. There are several types of friction: Dry friction resists relative lateral motion of two solid surfaces in contact. When surfaces in contact move relative to each other, the friction between the two surfaces converts kinetic energy into thermal energy. This property can have dramatic consequences, as illustrated by the use of friction created by rubbing pieces of wood together to start a fire. Another important consequence of many types of friction can be wear, which may lead to performance degradation and/or damage to components.” —Dr. Wiki Pedia

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Coach’s Corner: Getting Your Parents To Try CrossFit

This article was inspired by conversations surrounding the excellent CrossFit Journal video “The Docs”, about Drs. Mike Cutaia and Judy Feldman, two CrossFit South Brooklyn members who have seen great benefits to their health and wellness from CrossFit-style training. I’m fortunate to have had trained “The Docs” for a few years. I’ve also had some successes and failures getting my own father into a rewarding and sustainable fitness habit- here’s some lessons I’ve learned about getting older populations into the gym.
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What, When, Why: Pre-Workout

You’ve been diligently coming to the gym for a few months, and man, you love this CrossFit stuff. Your double unders have gone from non-existent, to spotty, to smooth as butter. Your hands bare the calluses of hard work, your feet bare the sneakers of well-crafted marketing campaigns. Maybe you aren’t going to the Games (this year!) but you will do anything to get better, so you start looking around the gym, and you notice something.

It looks like all of the firebreathers (is that even a term anymore? Damn, I’m old) religiously drink shaker bottles full of Kool-Aid before their workouts. A myriad of DayGlo colors grace these bottles, electric blues and pinks, greens and reds so bright there is no chance a naturally occurring flavor corresponds to their brilliant hue.
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Coach’s Corner: The Sophomore Slump

It’s inevitable. At some time during this great journey that is CrossFit, things are going to get tough. Your strength numbers stop shooting up, and your metcon times stop plummeting down. At a certain point the “Beginner Effect” wears off, and you are now faced with the daunting prospect that each gain, each skill mastered, and each second shaved will be done so at the cost of a considerable investment of time, focus, and will.


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