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:
We’re proud to announce the official release of the new BTWB App on iOS and Android. Built completely from the ground-up, one of our main goals was to make everything easier to find. BTWB is packed with a lot of features that many users didn’t know how to use or where to go to find them. So we listened to your feedback to provide a better user experience across the board. With the new foundation that our app is now built on, we’ll be able to easily implement new features and ideas faster than ever.
The Olympic lifts have always been a staple in the CrossFit community. Thousands of CrossFit Affiliates around the world teach the classic lifts to a full spectrum of members both young and old, fit and unfit. BTWB is in a unique position to be able to capture weightlifting data from a wide variety of casual athletes who do CrossFit but may never participate in an actual Olympic Weightlifting meet. In this series of data-driven articles looking at different aspects of the Snatch and Clean & Jerks we will break down the lifts by gender, age, bodyweight, etc. using data from over 100k athletes. Read Part 1 and Part 2.
Age and It’s Effect on Olympic Lifting Maxes
As you may have suspected, 1RM lifts tend to decrease with age. That is generally unsurprising, but by how much do they decrease? To answer that question we studied proprietary data from BTWB users, organized along both age and gender lines. Read More
The new btwb app, which will be submitted to the Android and iOS app stores soon, will include real-time messaging. You will be able to message your friends at your gym, and easily interact with their workout posts. When the new app releases, you will be put in a Squad with people in your gym and/or coaching programs. We’re also finalizing the ability to create your own squads with your friends (including friends at other gyms).
Check out this quick video for an overview or keep scrolling for some more details.
We are excited to announce that the new btwb app will be released soon. We want to thank our awesome community for helping us beta test. The next series of blogs will cover different parts of the app.
Keep yours eyes peeled for video tips on our Instagram and Facebook pages.
The new btwb app, being released in the next two weeks, has an awesome calendar feature. Your calendar is where all the WODs that are assigned to you are displayed. You can easily see which days you’ve already posted for, and jump to any day’s workouts by tapping on the day. Check out this quick video for an overview or keep scrolling for some more details.
The Olympic lifts have always been a staple in the CrossFit community. Thousands of CrossFit Affiliates around the world teach the classic lifts to a full spectrum of members both young and old, fit and unfit. BTWB is in a unique position to be able to capture weightlifting data from a wide variety of casual athletes who do CrossFit but may never participate in an actual Olympic Weightlifting meet. In this series of data-driven articles looking at different aspects of the Snatch and Clean & Jerks we will break down the lifts by gender, age, bodyweight, etc. using data from over 100k athletes. Read Part 1 here!
In Part 2 we compare max lifts for men and women and discuss what this might mean for prescribing optimal female weights.
Looking at the ratio between female and male max lifts at different percentiles, we see similar trends between the Snatch and the Clean and Jerk. At the upper end we see women’s to men’s lift ratios in the low 60s while at the lower end we see mid-to-high 50s. This suggests that there is a larger difference in ability between the top female lifters and the average female lifters compared to their male counterparts. The top female lifters are also closer in weight to the top male lifters than the average females are to the average males.