The CrossFit Open. This is a special time for CrossFitters the world over. For the CrossFit newbie, seeing everyone at the box in a frenzied state is quite befuddling and sometimes intimidating. For the CrossFit veteran, it is a chance to see how the last year's training has helped you get stronger and fitter, and gauge your progress against the rest of the world. For the uninitiated, the CrossFit Open is the first stage of an online qualifying process to the CrossFit Games. Top scores from the Open move on to a regional qualifier before the Final event which is The Games. Whether you are a beginner or an elite athlete, you go through 5 workouts, spread through 5 weeks around February to March.
This year's tag line from CrossFit HQ "Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games", aims to be as inclusive as possible regardless of fitness or skill level in your current fitness journey. HQ aims to make the Open as inclusive as possible with scaled workouts so that everyone from a beginner to a veteran CrossFitter can feel part of the community. The excitement and the buzz over these five weeks is indescribable. You have to be in it to really feel and understand the emotions that go with the workouts and the hoopla that come with everything from the announcement, to checking the leaderboard. We hope that each and every single one of you register and just enjoy the workouts.
On the flip side, once the Open starts, it can be quite intense. There are some of us that have recurring dreams/ #nightmares about certain workouts, and facing them again can be almost traumatic (don't be scared! we're mostly just being overly dramatic... ;D)
Some of us are inherently competitive, and these five weeks will bring out all types of competitive fire from within. Whether you are aiming to make it to regionals, or to beat your nemesis in the box or even a competing box, you should always keep it real and not take this all too seriously. The main prize is that you get better every year and hope to see your placing keep rising as you keep joining the Open.
There are many reasons why we come to train and do CrossFit. For most, it can be as simple as wanting to look better, and feel stronger. That is why we do all the countless WODs day in and day out, 24/7, 365. We hope that you don't lose sight of that, whatever it may be, over the course of the Open and keep focus with your own training and reaching your own goals.
P.S. - If you are truly a Type A person and love to compete, we suggest staying away from the leaderboard. It is probably the most addictive thing you can do once the Open begins.
It’s official now. The excuse, “Oh, its the holidays” is finally outdated. No longer can you clutch to those words to write off a missed session or a rough patch of workouts. This is the time that we officially start looking towards the 2017 CrossFit Games Open. The 5 week long competition will be done online and against the world.
At Cavs, we figured now is as good a time as any to really get you motivated and excited to come to the gym more often. We are thrilled to announce that we will start a “Committed Club” starting February 1st and it will go on indefinitely. What is this Club all about? We hope to answer all your questions below with this handy FAQ:
What is it?
It’s a month long attendance challenge that rewards those who simply show up (well, you have to workout too). If you come to the gym 15 times in the span of a month, you get lauded over by your peers because we will feature you on social media and, heres the kicker, you get put into a raffle for some pretty cool prizes from local businesses and membership discounts.
Do I have to track my attendance?
Not really. We just ask that you continue to sign into class as usual, MindBody (and Clare) will do the rest. Don’t forget to sign in!
What if I just come in for a Stretch Class? Or open gym hours?
That’s fine! We definitely encourage structured skill work and recovery protocols. There are limitations though! If you only pop in to say hello and drop of some baked goods, sadly, that wouldn't count as a visit. You can also only sign in one time per day, regardless of activity or class.
Do the FunFit or FitCamp Classes count?
I have a 10 class punch card membership, does that mean I can’t play?
You can still join in the fun but we encourage you to look at our monthly unlimited membership options as the 10 session punch card expires in a month and would bring you to that magic 15 number to be a part of the committed club!
Ok, I come 30 days in March. That means 15 of those days can rollover to April, right?
Wrong. As much as we love the enthusiasm, we are rewarding consistency, not a mad rush for a month and then a month off to bask in Committed Club fame.
It’s pretty simple, really. Show up, do work and be consistent. We hope to see more of your smiling happy faces as we power through 2017 and continue building a better community! Don’t forget to use some of these catchy hashtags made up by our marketing team:
#CavsCommittedClub #TeamCavs #HongKongStrong #CommittedClub
If you have any questions, don’t hesitate to reach out to Jason, Clare, Pao or myself.
*ADDED BONUS: If you register for the 2017 CrossFit Games Open you get a bonus point for the month of February. Here’s another kicker: Those of you that take the online judges course will get an additional bonus day this month. That means before February even begins you have the chance to get a head start on the Committed Club.
Happy New Year everyone! 2017 is in full effect and resolutions have been set! In fact, I’ve spoken to a lot of you about goals for 2017 and nutrition changes you hope to make as we slide into the new year and I’m pleasantly encouraged. Many of you have mentioned creating good habits like more protein, less drinking and no sweets. Small simple steps that will go a long way in improving more than just fitness.
I also talked with a few people who when asked what their goals were, merely shrugged and offered up an unenthusiastic, “Mehh”. I know its not because they don't care, but because they don't know. Self assessment is vital in knowing which way to go in regards to lifestyle choices.
For this weeks blog post, I wanted to hopefully guide those of you on the fence and maybe even help those who are already instilling a few habits. While instilling good practices is great, there is a balance to be had.
It was June-July, 2015. I was working in a CrossFit gym in Florida and not making enough money. After coaching and training, I would go home and inevitably consume a few (6) Pabst Blue Ribbons. Not daily but probably more than would be considered “therapeutic’. I also wasn't aware of (Read: ignoring) the fact that alcohol had calories. It was in one of my more self deprecating moments that I realized two things. The first, I probably drink too much, the second, I work too damn hard for too little. The thinking continued well into the evening and eventually I was left with this thought; “My biggest regret with my careers is that I wasn't able to find a way to make the most amount of money doing the least amount of work.
*Note: Calories in 6 Pabst Blue Ribbon Beers: 864.
Reading that, you may think I am condoning the fact that its cool to be lazy, and if you know me, that may serve to only perpetuate that thought. Not true. I respect the hustle. Ive done the hustle, and most days, I live to hustle. Its sexy, its dirty and raw but entirely unsustainable. You can be at the upper echelon of productivity and eventually, one day, you pitter out and fade back into taking shortcuts and cutting corners. It ebbs and flows.
What I am really saying is this: There is a word used to describe doing way more work than is necessary for a desired outcome. It’s stupidity. Check out these examples:
“I want a Coca-Cola. Let me go on amazon.com…oh they only sell 24 packs. Ill order a case, have it shipped to my mom in the US and she can ship one can over to Hong Kong for me. Easy.”
“I want to make 100k a year. I see two jobs offering the same salary but at one, I will be expected to work 80 hours a week and the other is only 40. I choose 80 hours a week because I love to hustle.”
Most of my anecdotes are rife with errors from either my own personal embellishment or poor memory, but this can be applied in many other areas of life. Getting back to nutrition, it’s easy to do entirely too much when only a little will do. To put it another way, starting a diet can literally twist turn your whole life upside down.
When I first started CrossFit, the fad at that time was the “Paleo Diet.” You might have heard of it or maybe even tried it. It sounds good on paper, “Eat what our paleolithic ancestors ate” Ooh! I get to be a caveman. Well guess what, it sucked. It forced you to become a social outcast by turning down fun evenings with friends and if you did manage to make it out, you usually had to bring a special meal in a tupperware container or scoff at the waiter when he said that he had no idea what the hell gluten was. Paleo was expensive, it was difficult to maintain and it was the equivalent of working 80 hours a week when just 40 would do. Oh, and to make matters worse, you couldn't eat bread.
*Note: They do have recipes for paleo bread, but the first ingredient is “lawn trimmings”
I want to try a simplify this if possible. I have created three tiers of nutrition. See which one you fall into.
Tier 3: You have a lot of bad habits and, at times, are borderline dangerous. You have no dietary knowledge or motivation.
Tier 2: You randomly apply good eating habits but overall, you are inconsistent and occasionally display risky behavior.
Tier 1: You are dialed in. Good habits about 80-90% of the time but you're also human and occasionally have a cheat meal or two.
There is a fundamental challenge with a lot of diet programs and fads out there. They ask the user to make a lot of wholesale changes when baby steps might be the best approach. Or lets say you drink four sodas a day and eat terribly. Maybe our first step is a week without soda. Then the next week, no soda and no sugars. The next week, no sugar, soda or booze. Small steps are small victories. Use each one as a stepping stone to widespread changes over a long term, not a rapid fix that will probably fall flat in a few days time. I truly think that works as the best approach for not only dieting but any aspect of life. Think about that as we meander halfway through January and start taking those small steps towards a better you.
Write something about yourself. No need to be fancy, just an overview.