Copy of Finding the Right Fit In Fitness

Copy of Finding the Right Fit In Fitness

A couple of weeks ago I was sitting at breakfast, attempting to do some work, when my phone inexplicably died on me. I asked the waitress if I could borrow her charger but after a few minutes but alas, it was a brick. I headed to the Apple store to let them figure it out. Applecare, amiright? I was greeted by two guys. One, a concierge, and the other a tech that was floating around helping people. While I was giving my info to get on the waitlist, the tech said “let me see it first” and started messing around with the buttons. The concierge and I began talking about non phone related things. He was a bigger dude, 25 years old and around 6 feet tall and probably 230-250. His body type was naturally on the thicker side but he had a look of someone who had just stopped working out for a few years. He noticed my shirt(Crossfit South Brooklyn) and asked if I did Crossfit in the area. Without much of a response, he immediately interjected and said something I’ve heard roughly 7 billion times. “Yea, I did it for a week but I used to have back problems and I didn’t want to get hurt again.”

It’s a story I’m too familiar with. While I always respect people’s previous medical history, his face was telling me a different story. There was a mixture of fear of working out and frustration in his effort. As if to say “this is the hand I was dealt and that’s it.”We continued talking and I shared my disk herniation story from when I was 24(am now 33 with zero problems). There was still a good amount of hesitation in his responses so I leveled with him..
”I stand to gain nothing from this. You don’t know me, or my gym and you’ll never work out with us. You’re 25 and will live another 50-75 years. You get to decide what those years look like. The longer you resist physicality, the worse those years are going to look and feel. Go back to that Crossfit gym. If you like the people and coaches, give them your money. Learn from them and commit yourself to going there 3 days a week at a minimum. Even if you’re tired. Even if it’s 5am and you have work all day. Even if you’re sore. Just start showing up. Do it for yourself.”

There was a clear shift in his demeanor. He smiled and thanked me for the talk. My phone, now magically working, was back in my possession and I was on my way.

The truth is i really did have nothing to gain from that interaction. He lived in the Paramus area and while I am familiar with the gym he attended, I don’t know the owner personally or coaches or anyone that goes there. So, why bother? Not because I’m a Crossfit gym owner or a nutcase about fitness, but because he was knocking at the door of a potential life altering decision that could improve the rest of his existence. He needed a nudge. I’m a nudger. What I was saying SEEMED really aggressive. But I wanted to make a positive impact because in spite of us not knowing each other, I do care. So it sort of had to be, given it will be our only conversation. I never got his name and I will likely never figure out if he did go back to the gym. But at that point, it was out of my hands.

I’m telling that story so I can say this: I don’t know who, if anyone will read this. I don’t know you and I potentially will never meet you. But you should work out, often. And by work out, I mean participate in physical activity you enjoy doing that pushes you to an uncomfortable place where you become challenged in both body and mind. Ideally one that is run by a coach because let’s be honest, you don’t know what you’re doing. Does that mean running? Great. Boxing? Terrific. Bootcamp? Weird, but fine. There’s a right and a wrong for everyone. WE, CrossFit Bayonne, are not right for everyone. And most folks can figure that out in 45 minutes. But you owe it to yourself to figure out what is right for you.

I will leave you with the same advice I gave Apple dude. Go try one or all of these gyms below. If You like the vibe, the workouts, coaching and community, stay there. Give them your money but more importantly, give them your full effort. Coaching is a relationship and words on a board don’t mean a damn thing if there’s no one on the other side of it to actually DO the workout. So if you don’t try, like REALLY try, you don’t get to bitch that it’s not working or your life isn’t up to par.

Here are some links to local gyms I know of. I don’t know these people, I likely WON’T ever know these people, and I stand to gain potentially less from this in terms of folks joining my gym. But it’s not all about me, is it? You’re allowed to be scared but you need to try. If you know a friend that needs to get off their ass, share this with them.

Stanlaw Fitness
Body Fit Bayonne
Level Up Studios
Fitness N Class
CKO Bayonne

Oh and we have a Free Class every Saturday at 10:30am.

Crossfit Open 2019 Part 2: The re-Opening

With the first Open workout just a day away from being announced, there is a bit of mystery surrounding how this year will be implemented. With the recent shift in Crossfit HQ’s social media presence about health and fitness for all levels and less about high performing athletes, and many well known names from Crossfit HQ associated with The Games being let go from the company, I’m curious how the next five weeks will be approached. This is also the last games season that will begin in February. Going forward, the Games season will begin towards the end of the calendar year. That means there will be two Crossfit Opens this year. Possibly. With all this transition in the execution of The Games I thought it would be a good time to do a little bit of our own transition, in house.

- Each Open workout will be the Workout of the Day for every class on Friday. This does not mean you need to sign up in order to perform the workout. You can still do the WOD and not be judged. Totally fine and actually encouraged.
- Morning Classes will be scheduled as normal and be performing the Open workouts, just as in previous years.
- For all morning classes, I am leaving it to the coach's discretion as to how he will handle the structure and judging of the workouts. That means that it will not necessarily be done in a mini heat format within the class. The priority will continue to be to run an effective class with structure, appropriate warm-ups focused on the entire group, not just the people signed up for the open.
- We will Open at 5:30pm for people to warm up and get loose/ sign up for heats.
- Between the hours of 6 and 8pm we will run heats of varied sizes based on what sort of workout is presented.
- You do not need to be signed up for the open to workout between those hours. You can absolutely just show up and throw down because you like the atmosphere.
- We will also not be running repeat workouts on Saturday, Sunday or Monday. It’s a one and done situation.

My logic for these rules are simple. I believe a well structured competition brings out the best in people. If I allowed everyone to be comfortable in this setting I would be doing you an injustice and stripping you of an opportunity to really throw down. In a legitimate competition, we don’t get second chances and we don’t get to choose the venue. With all that said, I don’t feel like these are rules that will hamstring anyone from performing well. It’s an opportunity to rise to the occasion, show up and blow up. I hope you’re as excited as I am about it.

See you Friday night

Crossfit Open 2019

It’s the other most wonderful time of the year. The Crossfit Games season is a few days away and as we get ready for the first workout to be announced Thursday evening, a lot of folks may be wondering why they should sign up for the open or even what it is.

In short, the Crossfit Open is first round of a global competition of fitness where over 5 weeks, a workout will be announced each Thursday, to be completed with a score submitted by Monday using the Crossfit Games website, in an effort to find the fittest man, woman and co-ed team in each region of the world. The Pool of contestants goes from a couple hundred thousand to about 40 in a matter of 5 weeks. Wild, right? Right.

”But wait, I’m in pretty good shape…like I just finished Fran in 7:53…but like…I might not be top 40 in the world. Why would I even bother signing up for this then? Cant I just take my hard earned 20 dollars and spend it on my loving spouse/significant other(sorry).” Yes, it’s true. The vast majority of Crossfitters will never see the Games Stage or even get remotely close. But for those same people, that hasn’t been and won’t be the reason they sign up for The Open. So shut yer yap and take a look at my 4, very sound, very hard to argue reasons why signing up for The Open is for everyone.

1: Celebrating the Crossfit Community.
I am not one for slinging cheese but this is admittedly that. The Crossfit community is one that has changed over the years but its reach in touching peoples lives is undeniable. Creating not only physical changes but mental while giving people a safe place to learn, grow, push boundaries AND all the while making potential life long friends is a pretty sweet deal. These 5 weeks celebrate the larger Crossfit community that was built in garages, parks and pool halls with collapsing floors all across the world.

2: Data! and setting goals for the future.
There is no hiding during the open. Unlike our daily workouts where scaling is very commonplace, the competition setting of The Open workouts creates a pretty hard drawn line for those looking to test their fitness. Those tests give valuable feedback that allow us (coaches) and you (you, probably a member, maybe a human reading this off of facebook, hi) valuable feedback and data about what’s been going right and what' needs work on your fitness game. With that information we begin the process of slowly planning the upcoming months and year leading to the next Crossfit Open (circle of life). Since Crossfit is both fitness methodology and seasonal sport, what better way to SEE how good the methodology is than to test it against the sport of fitness? AMIRIGHTORAMIRIGHT??

3: Data for you too. So you can appreciate where you’ve come from and where you are.
As you may already know, fitness does not come easy and it most certainly doesn’t come overnight. I have been logging my Crossfit Games workouts with the CFG website since 2012. These leaderboards still exist now and many workouts have been repeated over there(typically 1 per year from a previous games season). Though my fitness has changed over the years, its interesting to look back and see what workouts I excelled in and which gave me trouble and how that has shifted as may fitness and strength levels have changed. It gives you some much needed perspective on what is otherwise a long fitness journey and a level of appreciation for how much you grow from year to year(sometimes without even realizing).

4: Get out there and mix it up with randoms.
Comfort creates complacency creates stagnation creates shitty fitness. - Eli Whitney
Everyone has their favorite class, favorite pull-up bar, workout partner, spot on the floor where they lift etc etc etc… These 5 weeks provide and opportunity to jump in to a different atmosphere with people who are NOT your workout partners or regular classmates. The end result is usually improvement: for the short term or long. The “gamers'“ will find themselves pushing harder and potentially reaching personal bests in times and lifts that were otherwise unreachable. Folks who are humbled by the fitness level of their competition then have a refocused purpose on the “why” for their gym experience and are made all the better. Win, win, win.

That’s all folks. Stay tuned to how we’re going to arrange our Friday Night Lights for the next 5 weeks. If you have any additional questions regarding The Open, Crossfit Games or fitness in general, grab your nearest coach and give them a shout.

Crossfit Bayonne: The Blog Awakens

Crossfit Bayonne: The Blog Awakens

Since the gym's inception, it has been suggested to me in one time or another, to start writing a blog for the gym. My immediate response had always been "no" and that I simply "didn't have anything to say." But I could never really accurately describe why I didn't find it appropriate until I recently saw a quote from Ben Bruno in response to an individual asking him about being a fitness writer. "Be a coach first and a writer second. "It's WAY easier to just write about what you do all day than sit at home and have to make shit up. Trust me, it's obvious who actually trains people and who just makes shit up." It is that exact sentiment that ultimately drove me to wait on the idea. But times change. A chunk of our original member base have moved on, and new members just aren't exposed to the same boring anecdotes and shitty jokes that the old school guys were. I've censored myself (sort of, not really) and am fortunate enough to be assisted by great coaches to balance out the class workload. So when I do spin yarns, it's for a limited audience. But I believe theres a couple of yarns worth spinning to everyone. So...5 Years and one month after our doors opened...I suppose we can start messing around with this whole blog thing. 

So....What is this garbage I'm reading?
I'm glad you asked. This blog will serve as a resource of information based on either my own(Justin) or my coach's experiences. They will reflect the beliefs and methodology that we put in practice in our facility. They will be things that we cannot speak about during class at length, but believe are either an important part of our gym culture or will help to develop a higher quality of fitness/health. The aim is to get everyone on the same page, open up dialogue about fitness and bring us closer together as a community. Some of this might(probably will....definitely will) be packaged in a way that would be considered... direct...even harsh. But it all comes from a place of love with the desire to make everyone in this community their best selves. 

THIS IS NOT some soft attempt to pump out written excrement like everywhere else on the Internet. It's not for greater followership or to be the next big fitness blog. It will be laden with inappropriate jokes, references regular people will have to google, and tangents. OH LAWD THE TANGENTS. I think only folks who know me well enough and could imagine my annoying voice will really be able to appreciate any of this. And that, dear friends, is all that matters. If one person pulls one useful piece information out of ANY article, it will have been worth the effort.

Posts will get written in with no self imposed time constraints and in no particular order. This is just letting you know that it's going to start soon. So get excited. Mmmk Pumpkin?(name that movie. Hint: top 5 Will Smith movies)

Back to Basics: The End of the 2018 Crossfit Open

Back to Basics: The End of the 2018 Crossfit Open

The Open is over! For many of you, this was your first exposure to the Open and with that came a few big "ah-ha" moments. These workouts not only tested your fitness level, but your skills and strength in the context of what we practice in the gym every day. In addition, you're judged by and ranked against your peers in the gym and people across the state, country, continent and world.  The workouts were tough enough when you DID have the skills, and basically impossible when you didn't.

At the end of these weeks there's nowhere to hide. Not from the coaches, not from your friends in the gym, and not from yourself. You can TRY to, but in reality anyone that's payed attention knows the deal. You can brush it off and say you "didn't try," you "weren't into it" or my personal favorite: you "don't care" but I know that's bullshit and so do you. People that "don't care" don't do Crossfit. They go up the block(pick a direction). It's in our nature to try hard and care about our health. So instead of blowing off your performance, use it as a tool for your growth. 

Allow your performance to give you a chance to look objectively at your progress in the gym. Where did you feel successful? Where did you fall short? Why? And what do you need to work on to make next year more successful?

Starting this week, we are getting back to basics. Over the course of the next 18 weeks, we will be focusing on developing a foundation of squatting, pressing and pulling. We will start by setting testing a series of lifts and hitting benchmark workouts that will be retested at the end of our cycle. What happens between these weeks is up to you. With a combined effort from all our coaches, we have worked to create the most fun, challenging workouts that will get you in the best shape of your life. All you have to do is show up and do the work. Easy, right? Probably not. If you're looking for substantial change. Show up with purpose, plan your workouts ahead of time and take care of your body after. 

I started Crossfit Bayonne because I believe in the incredible changes Crossfit can bring to people's lives. In the last 9 years I have seen "average" people do some not so average things in this community. Your ability to constantly be better than your best is a matter of setting little goals and being relentless in your pursuit to execute the plan that gets you there. 

Week 1 is demanding. Make sure you're hitting ROMwod and eating lots of carbs. If you can get through these next 6 days, you're going to have an awesome 18 weeks. Let's get ready to have some fun.


What to Expect in 2017

What to Expect in 2017

The New Year is here! Like many of you, we at Crossfit Bayonne take the holiday season to reflect on ourselves and plan ahead to achieve greater success in the coming year. Since our opening day in 2013, our mission has been to provide the city of Bayonne health and fitness. As we grow as an organization, we continue to learn about ourselves as an entity, and the city we serve. The mission always remains the same but HOW we deliver it is ever changing. Below are two new class types we have added to our schedule. 

Bayonne Weightlifting Club
      Since our inception, our primary medium of delivering fitness has been through barbell strength. Many of you have found a great appreciation for the sport of weightlifting and have expressed interest in continuing further with it. Bayonne WL Club is an opportunity for that. We have teamed up with head coach of Delta Weightlifting, Don Ricci to provide 2 days of barbell skill work that integrate with our regular Crossfit classes. Don has been working with Justin for over two years, preparing him for various weightlifting competitions on a local and national level.  Programming will be a joint effort between he and Don to provide the best possible strategy for improving participants of the club. 

      For those just starting their fitness journey, the barbell can be an intimidating object. We think it's one of the best ways to achieve a great level of fitness BUT that doesn't mean it's use is the only way. Introducing our brand new Bootcamp series. We've taken the same intense, fast paced workouts provided in our Crossfit classes, kept the meticulous coaching, and removed the barbell. It's the perfect way to get acquainted with core Crossfit movements, develop body awareness and strength through light weight plyometrics and calisthenics, and get that same high intensity rush from our regular workouts. These classes are great for beginners looking to get into Crossfit and for those advanced members looking to develop a better cardiovascular capacity in a Crossfit WOD.

But what does it all mean?
      The addition of two new classes means a few things for our community. With the addition of the new classes we will now have better balance in our Crossfit (which will be reflected in our classes). While there will still be weightlifting in the regular WOD, there will be more room for developing capacity in other disciplines while still keeping dedicated time for Snatch/ Clean and Jerk.  For those looking to add extra workouts in their training week OR mix up the type of classes they take, we've got you covered. Now there's more ways than ever to not only obtain a high level of fitness, but customize it to your preferences.  Unlimited members can participate in as many classes as they would like, carte blanche while 3x/week members can mix and match based on their preference(each class still reduces weekly amount by 1). Not only are both of these class types available to existing members, anyone looking for Bootcamp ONLY membership has the ability to join in that capacity.

Questions regarding our new classes or programs? please send us an email at or leave a comment below! Here's to a strong 2017!!