This article is Part 3 (Read Part One and Part Two) 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.
This article was inspired over a long conversation with a patient. As often happens, our session turned out to be reciprocal- I was helping him physically while he challenged me to consider my true intentions behind my journey to regionals. Here’s how it went:
If you’re a gym owner, you probably hate it. If you’re an athlete, you probably bathe in it (my coach’s bias is clear.) If you’re LeBron James you do this cool little pre-game ritual thing with it. It’s… chalk! Seen in elementary schools and CrossFit gyms across the world, chalk is an invaluable tool that is often misused. Let’s take a deeper dive into the structure and function of every CrossFitter’s favorite fine white powder (uh, I hope!)
“In any moment of decision, the best thing you can do is the right thing. The worst thing you can do is nothing.” —Theodore Roosevelt
If you’ve been on Earth the past few months, you’ll be familiar with Hurricane Harvey. In a four-day period, many areas received more than 40 inches of rain causing catastrophic flooding on the Gulf Coast. More than 30,000 people were displaced and 17,000 rescued. Harvey caused 77 deaths and created an economic loss between $70 to $200 billion.
Real Talk Time
CrossFit is fun. There, I said it, now the secret is out. Folks will find fun and meaning from different aspects of CrossFit- mastering new skills, connecting with a community, progressing toward a goal chief among them. CrossFit is so broad and tests so many different skills and dimensions of fitness that sometimes it can seem daunting to make progress. You want that first muscle-up and to squat more, to PR your mile time and your “DT” time- and you’re not alone. Still, in pursuit of a fitness that is “broad, general, and inclusive” sometimes athletes’ training plans can spiral out of control. Read More
Back Squat > Front Squat > Overhead Squat
If you’ve been in the “game” for a while, It’s pretty obvious to most people that your Back Squat should be higher than your Front Squat and your Front Squat should be higher than your Overhead Squat. What’s less obvious is what the relationship between each should be. Lucky for you, we crunched the numbers on tens of thousands of btwb users to provide you with some data-driven insights into these relationships.
I’m a belt and suspenders kind of guy- as in, I like to be over prepared for most situations, including my pants falling down. Most CrossFitters seem to be of the same mindset, often wrapping every available joint with wraps, straps, and the focus of today’s WWW- weightlifting belts. While a simple pair of wrist wraps are fairly cheap and innocuous, a (good) belt can run you some serious cash and may or may not be a great choice for you as an athlete. As we do with all gear, it’s worth considering the why and when of using a belt, not just assuming that strapping one on will give you magic powers.
Recently I had the opportunity to attend the CrossFit Aerobic Capacity Specialty Course led by Chris Hinshaw. Hinshaw has quietly been behind the amazing leaps forward in the development of athletic capacity in such CrossFit Games athletes as Rich Froning, Katrin Davidsdottir, Mat Fraser, and BTWB’s own Julie Foucher. I’ve been to a bunch of certs, and this was one of the very best. Here’s my take:
This article is Part 2 (Read Part One) 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.
35% of the time it works…every time.
This percentage is not just another arbitrary movie quote but more so a means to quantify my perception on the progress I’ve made since the last time I checked in. Over the past 5 weeks, I have logged 24 training sessions, consumed a semi-impressive amount of food, traveled, coached a bit, and worked my regular office hours. As we’ve mentioned before, showing up, putting my head down, and getting my work done is the easy part. It’s the other lifestyle stuff that I struggle with. You know, that meal prepping, routine, rest and relaxation, kind of stuff. I know myself pretty well at this point, and when it comes to habit change, I am not a ‘cold turkey’ kind of person. For me, change is a process. I need time to consider my options and tweak variables, in order to find out which habits stick and which don’t. I would say that since committing to the 2018 training season, I am about 35% closer to where I want to be.
We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is.
The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.
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.
Building a CrossFit affiliate has been a dream of mine since I started CrossFit in October of 2010- within about a month I knew I one day would love to own a gym. After many twists and turns that dream has become reality. The path from CrossFit neophyte to part-time coach to full-time coach to owner was long and winding, while the path from the final decision to start the gym to actually getting it up and running felt frenetic and precarious. It’s been thrilling and exciting, and at times terrifying, and I’ve made my share of mistakes along the way. Here are a few things I wish I’d known, although I probably wouldn’t have listened to myself at the time: