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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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Swole Searching: How bad do I want it?

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:
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What, When, Why: Chalk

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!)
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The CrossFit Community Takes On Hurricane Harvey

“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.
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Coach’s Corner: Are You Getting Better, or Simply Doing MOAR STUFFZ?

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

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All The Squats

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.

credit: CrossFit.com


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What, When, Why: Lifting Belts

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.
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CrossFit Cert Review: Aerobic Capacity

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:
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Trusting The Process

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.

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