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I’m a Business, Man: Starting A CrossFit Gym Part 9

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.

Growing up, I never envisioned myself as a money hungry kind of guy. When I was a little kid I wanted to be President of the US (ha), and I stayed interested in politics and service as I got older. My kid brother Luke was always the hustler- he used to charge my dad service fees to organize and roll up his spare change to bring to the bank. My goal was to get a good job with the government that paid me enough but allowed me to focus on helping people and serving my country, and I did just that, before the tangible enjoyment of directly helping and teaching people every day brought me to coach CrossFit. My brother works in sales.
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What, When, Why: Jump Ropes

This is an installment of our continuing What, When, Why series exploring gear, training plans, certifications, and other things that make CrossFitters ask “should I buy this?” In this segment we’ll share what we’ve learned after years as CrossFitters, as CrossFit coaches and affiliate owners, and simply as dudes who like fresh shoes.

A jump rope can be a CrossFitter’s best friend, a soothing aid that turns a section of a workout into a bit of an “active rest.” More often, they can be our worst enemy, a confusing and frustrating demon snake that seems committed to snarling at our feet and leaving us with welts and whip marks. Some people struggle at double-unders for weeks, months, or even years after starting CrossFit, and often times it’s because they are using a rope that is not appropriate for them! Think a new rope is what you need? You might be surprised…
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Using the Barter System: Starting A CrossFit Gym Part 8

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.

When you’re starting out, keeping expenses to a minimum is crucial. Editor’s note: I did a bad job at this. 😐 Even if your gym isn’t huge, if your margins are right then you are doing fine. Many gym owners and coaches get wrapped up in membership numbers, but if your rent is too high and you’re paying out lots of other streams for monthly upkeep, expenses, etc. you will quickly have a problem on your hands.
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CrossFit Open 17.5: Preliminary Analysis

This is part of a series on The CrossFit Games 2017 Open Workouts. For more, checkout: 17.5 Final Analysis, 17.4 Final Analysis, 17.3 Final Analysis, 17.2 Final Analysis, 17.1 Final Analysis.

17.5 is 90 thrusters and 350 double unders. So after you complete all the thrusters in Fran, you still have all the thrusters in Fran left to do 😦

The following percentiles are based on several thousand results that have already been posted to BTWB. These percentiles may change slightly as the weekend progresses and more scores are entered into the system.

Men’s 90th Percentile: 11:18
Men’s 50th Percentile: 16:48
Women’s 90th Percentile: 11:46
Women’s 50th Percentile: 18:12

This workout is tough. Anyone finishing sub-20 should be pretty happy with their result. To be competitive for regionals, you need to be in the low 8:00s or sub 8:00.

17-5_prelim.png

17-5-prelim-scaled.jpg

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CrossFit Open 17.4: Preliminary Analysis

This is part of a series on The CrossFit Games 2017 Open Workouts. For more, checkout: 17.4 Final Analysis, 17.3 Final Analysis, 17.2 Final Analysis, 17.1 Final Analysis.

17.4 is 16.4. Many of you have done this before and probably still have nightmares about that crazy HSPU tape standard (which we all know becomes nearly impossible to hit when fatigued).

Since this is a repeat, we have a lot of data already in the system for this one. More than half of the field will finish on the HSPUs, so every rep there is vitally important (see below).

The following percentiles are based on several thousand results that have already been posted to BTWB. These percentiles may change slightly as the weekend progresses and more scores are entered into the system.

Men’s 90th Percentile: 202 reps
Men’s 50th Percentile: 173 reps
Women’s 90th Percentile: 193 reps
Women’s 50th Percentile: 165 reps

The first graphic is from the final CrossFit Games results from last year. The next two are Rx’d and Scaled distributions from current BTWB data.

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CrossFit Open 17.3: Preliminary Analysis

This is part of a series on The CrossFit Games 2017 Open Workouts. For more, checkout: 17.3 Final Analysis, 17.2 Final Analysis, 17.1 Final Analysis.

17.3 is chest-to-bar pull-ups and barbell snatches. A lot of them. Dave Castro is finally letting us touch a barbell.

The following percentiles are based on several thousand results that have already been posted to BTWB. These percentiles may change slightly as the weekend progresses and more scores are entered into the system.

Men’s 90th Percentile: 96 reps (Completed 2nd round 0f 185)
Men’s 50th Percentile: 59 reps (4 snatches on the 2nd round of 135)
Women’s 90th Percentile: 81 reps (1 snatch on the 1st round of 135)
Women’s 50th Percentile: 48 reps (5 snatches on the 1st round of 95)

There are two major roadblocks, one at 44 reps (135/95# snatch) and one 81 reps (185/135# snatch). For the vast majority of athletes it will be about how many reps they can get at 135/95, and every rep will have a big impact on placing.17-3-prelim-dist.jpg

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CrossFit Open 17.2: Preliminary Analysis

This is part of a series on The CrossFit Games 2017 Open Workouts. For more, checkout: 17.2 Final Analysis, 17.1 Final Analysis.

17.2 is here and it brought with it more dumbbells, this time in pairs! Bar muscle-ups have also made their return to the Open.

The following percentiles are based on several thousand results that have already been posted to BTWB. These percentiles may change slightly as the weekend progresses and more scores are entered into the system.

Men’s 90th Percentile: 131 reps (3 rounds + 10 lunges + 16 bar muscle-ups + 3 cleans)
Men’s 50th Percentile: 93 reps (2 rounds + 10 lunges + 15 bar muscle-ups)
Women’s 90th Percentile: 115 reps (3 rounds + 10 lunges + 3 bar muscle-ups)
Women’s 50th Percentile: 78 reps (2 rounds + 10 lunges)

You can see in the chart that there are two humps in the distribution. The first is centered around the first set of bar muscle-ups and the second is centered around the second set of bar muscle-ups. You must complete 32 bar muscle-ups in a pretty fatigued state in order to get past the second hump below, which is no easy task.

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Our Best Personal Record ⚡

welcome

The new btwb app is now in beta. If you would like to be part our beta release email beta@btwb.com to be added to our beta list. Please make sure to use the email address your account is associated with. Include your full name and phone operating system (iOS or Android).

One of our main goals with the new app was to make everything easier to find. To do this we created a card layout to balance aesthetics and usability. When you login to the app you scan scroll through status cards that give you a birds-eye view of a feature. For example, the first status cards in the image above is the “WODS” card. It’s letting you know you have 5 workouts to handle today from two different tracks. Simply tap on that card to get more detailed information. The same goes for Fitness Level, Training Days, Weaknesses, Modality Analysis, Weigh Ins, Lifestyle, Lifting, Leaderboards and more. Read More

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CrossFit Open 17.1: Preliminary Analysis

This is part of a series on The CrossFit Games 2017 Open Workouts. For more, checkout: 17.1 Final Analysis.

It’s Saturday morning and hundreds of thousands of CrossFit athletes of all Fitness Levels will be taking a crack at 17.1 this weekend. We compiled some early stats to give you an idea of what you might want to shoot for on this one.

Keep in mind that on any 20 minute workout you should heed the old adage “slow and steady wins the race.” Otherwise, you’re going to look up at the clock 8 minutes in and wish it said 18. We know the 10s and 20s are going to feel great, but don’t give in to the siren call and make the final 12 minutes miserable. Consider yourself warned.

The following percentiles are based on several thousand results that have already been posted to BTWB (thanks guys!). These percentiles may change slightly as the weekend progresses and more scores are entered into the system.

Men’s 90th Percentile: 15:56
Men’s 50th Percentile: 19:58
Women’s 90th Percentile: 16:18
Women’s 50th Percentile: 213 reps (3 of the last 15 Burpees)

17-1-prelim

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Dumbbells, Dummy

“If you believe that your thoughts originate inside your brain, do you also believe that television shows are made inside your television set?” Warren Ellis

A strange and fragile thing, the mind of a CrossFitter.  While we may think that building a “broad, general, and inclusive” fitness is simply a function of what we or our coaches program, we shouldn’t neglect the influence of outside factors.  The climate we live in (how often do you run in Saskatchewan?), what we like, the equipment we have- all of these factors influence our programming.

CrossFit Games, Siberia 2020?

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