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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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

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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