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Bayonne NJ Fitness

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.