What You Need to Know About CrossFit

CrossFit is more than just a workout; it's a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone—people who are just starting out and people who have trained for years. The foundation of CrossFit is its focus on functional movements, which are essential for daily life activities, ensuring not only fitness but also better quality of life.

What Is a CrossFit Workout?

A CrossFit workout, often referred to as a WOD (Workout of the Day), typically consists of a warm-up, a skill development segment, and the high-intensity workout itself. These workouts are known for their variety, incorporating exercises from disciplines such as Olympic weightlifting, gymnastics, and endurance training. A typical WOD might include exercises like box jumps, burpees, deadlifts, and sprints. The beauty of CrossFit lies in its unpredictability and variation, which keeps participants engaged and continuously challenged.

Components of a WOD

1. Warm-Up: Every CrossFit session starts with a warm-up designed to prepare the body for the upcoming workout. This might include dynamic stretching, light cardio, and mobility exercises to get the blood flowing and muscles ready.

2. Skill Development: This segment focuses on improving technique in specific movements or learning new skills. For instance, participants might work on their snatch technique, handstand push-ups, or double-unders.

3. High-Intensity Workout: The core of the WOD is a high-intensity workout that can vary in length from a few minutes to half an hour or more. It often includes a combination of strength, cardio, and gymnastics exercises.

4. Cool Down: After the intense part of the workout, a cool-down period helps the body transition back to a resting state. This usually includes stretching and light movements to aid recovery.

Infamous Beginner CrossFit Workouts

For those new to CrossFit, the introductory workouts can be both challenging and rewarding. Some of the most well-known beginner CrossFit workouts include:

• "Cindy": 20 minutes of as many rounds as possible (AMRAP) of 5 pull-ups, 10 push-ups, and 15 air squats.

• "Fran": 21-15-9 reps of thrusters (95 lbs for men, 65 lbs for women) and pull-ups.

• "Helen": 3 rounds of a 400-meter run, 21 kettlebell swings (53 lbs for men, 35 lbs for women), and 12 pull-ups.

These workouts are designed to introduce beginners to the intensity and variety of CrossFit while allowing them to scale movements according to their fitness level.

Tips for Newbies

1. Focus on Form: Proper form is crucial to prevent injuries and maximize effectiveness. Take the time to learn and perfect your techniques.

2. Scale Accordingly: Don’t be afraid to modify workouts to suit your fitness capability. Scaling is an essential part of CrossFit that makes it accessible to everyone.

3. Consistency is Key: Regular attendance and consistent effort are essential for seeing progress in CrossFit. Aim for at least three workouts per week.

4. Listen to Your Body: It's important to push yourself, but also to recognize when your body needs rest. Overtraining can lead to injuries and burnout.

Benefits of a CrossFit Exercise Program

Health and Fitness Benefits

CrossFit offers a multitude of health and fitness benefits, including:

• Improved Cardiovascular Health: The high-intensity nature of CrossFit helps improve heart health and increase stamina.

• Increased Strength: Regular weightlifting and resistance training build muscle strength and endurance.

• Enhanced Flexibility and Mobility: Functional movements promote flexibility and improve overall mobility.

• Weight Loss and Body Composition: The combination of cardio and strength training aids in fat loss and muscle gain.

• Mental Toughness: The challenging workouts help build mental resilience and discipline.

• Community Support: The social aspect of CrossFit provides a supportive community that motivates and encourages participants.

Mental Health Benefits

CrossFit isn't just about physical gains; it also offers significant mental health advantages:

• Stress Relief: Intense physical activity releases endorphins, which help reduce stress and promote a sense of well-being.

• Boosted Confidence: Achieving personal milestones and overcoming challenges can significantly boost self-esteem and confidence.

• Improved Focus: The concentration required to perform complex movements enhances mental focus and discipline.

• Social Interaction: Being part of a CrossFit community provides social support and helps reduce feelings of isolation.

Who Is CrossFit For?

CrossFit is designed to be inclusive and scalable, making it suitable for individuals of all fitness levels and ages. Whether you're a professional athlete or someone looking to start their fitness journey, CrossFit can be adapted to meet your needs. The supportive community and varied workouts make it an excellent choice for anyone seeking a holistic approach to fitness. CrossFit can be particularly beneficial for:

• Athletes: Those looking to improve their performance in sports through increased strength, speed, and agility.

• Beginners: Individuals new to exercise who want a structured and supportive environment to start their fitness journey.

• Older Adults: Seniors looking to maintain or improve their mobility, strength, and overall health.

• Busy Professionals: People with limited time who need an efficient and effective workout.

Is our CrossFit Gym Right for You?

Deciding whether CrossFit is right for you depends on your fitness goals, preferences, and current physical condition. If you enjoy high-intensity workouts, thrive in a community setting, and are looking for a comprehensive fitness program, CrossFit could be a great fit. However, it's essential to consult with a healthcare professional before starting any new exercise regimen, especially if you have any pre-existing health conditions.

Considerations Before Joining

1. Current Fitness Level: CrossFit can be adapted to all fitness levels, but it’s important to start at a pace that is appropriate for you.

2. Goals: Determine what you want to achieve with CrossFit. Whether it’s weight loss, muscle gain, or improved athletic performance, having clear goals will help you stay motivated.

3. Commitment: CrossFit requires dedication and consistency. Make sure you’re ready to commit to regular workouts.

4. Community Fit: Visit a few local CrossFit gyms to find one where you feel comfortable and supported.

How to Get Started with CrossFit

Starting CrossFit is simple:

1. Find a Box (CrossFit Gym): Look for a local CrossFit gym with attentive trainers and a welcoming community. Online reviews and word-of-mouth recommendations can help you find the right fit.

2. Take a Foundations Class: Many CrossFit gyms offer introductory classes to teach you the basics and ensure you perform movements safely. These classes cover essential techniques and introduce you to the CrossFit methodology.

3. Set Goals: Determine your fitness goals and communicate them with your coach. Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals will help you track your progress.

4. Start Slowly: Begin with scaled versions of the workouts and gradually increase the intensity as you become more comfortable. Listen to your body and avoid pushing yourself too hard, especially in the beginning.

Finding the Right CrossFit Gym

When choosing a CrossFit gym, consider the following factors:

• Attentive Coaches: Ensure the gym has caring CrossFit trainers with experience and a good track record.

• Facility and Equipment: Check the quality and variety of equipment available. A clean and well-maintained facility is also important.

• Community and Culture: A supportive and friendly community can make a big difference in your CrossFit experience.

• Class Schedule: Make sure the class times fit your schedule. Consistency is key to progress.

From Novice to CrossFit Pro

Progressing from a novice to a CrossFit pro involves consistency, dedication, and proper training. Focus on mastering the fundamental movements, gradually increasing your workouts, and maintaining a balanced diet to support your training. Regularly attending classes, seeking feedback from coaches, and participating in CrossFit events can also help you advance in your CrossFit journey.

Advanced CrossFit Techniques

As you progress, you’ll be introduced to more advanced techniques and movements, such as:

• Olympic Lifts: Snatch and clean and jerk.

• Gymnastics Skills: Muscle-ups, handstand push-ups, and pistol squats.

• High-Intensity Cardio: Double-unders, rowing sprints, and running.

CrossFit Exercises Examples

Some common CrossFit include:

• Squats: Air squats, front squats, and overhead squats.

• Lifts: Deadlifts, clean and jerks, and snatches.

• Bodyweight Movements: Push-ups, pull-ups, and burpees.

• Cardio: Running, rowing, and jumping rope.

These exercises are often combined in various ways to create diverse and challenging workouts.

Squats

Squats are fundamental in CrossFit, improving leg strength and mobility. Variations include:

• Air Squats: Performed without weight, focusing on depth and form.

• Front Squats: Using a barbell held at the front of the shoulders, emphasizing core strength.

• Overhead Squats: Squatting with a barbell held overhead, challenging balance and flexibility.

Lifts

Lifting exercises in CrossFit build overall body strength and power:

• Deadlifts: Lift a barbell from the ground to a standing position, engaging the entire posterior chain.

• Clean and Jerks: A two-part lift involving bringing the barbell to the shoulders (clean) and then overhead (jerk).

• Snatches: A single, continuous movement lifting the barbell from the ground to overhead.

Bodyweight Movements

Bodyweight exercises enhance functional strength and endurance:

• Push-Ups: Classic upper body exercise that targets the chest, shoulders, and triceps.

• Pull-Ups: Upper body exercise focusing on the back and biceps.

• Burpees: Full-body exercise combining a squat, push-up, and jump, known for its cardiovascular and strength advantages.

Cardio

Cardiovascular exercises in CrossFit improve stamina and endurance:

• Running: Often included in WODs for its simplicity and effectiveness.

• Rowing: Provides a full-body workout and is easier on the joints compared to running.

• Jump Rope: Used for exercises like single-unders and double-unders, enhancing coordination and cardiovascular fitness.

CrossFit vs. Bodybuilding: Key Differences

While both CrossFit and bodybuilding aim to improve physical fitness, they have distinct differences:

Training Focus

• CrossFit: Emphasizes functional fitness and high-intensity workouts designed to improve overall athletic performance, incorporating a wide variety of movements.

• Bodybuilding: Focuses on muscle hypertrophy and aesthetics, with workouts typically structured around isolated muscle groups.

Workout Structure

• CrossFit: Workouts are varied and often performed in a group setting, fostering a sense of community and support.

• Bodybuilding: Workouts are typically more structured and performed individually, focusing on specific muscle groups each session.

Goals

• CrossFit: Aims to improve functional fitness, overall health, and performance across multiple physical domains.

• Bodybuilding: Primarily aims to increase muscle size and definition, often for competitive purposes.

Essential Gear for CrossFit Training

To get the most out of your CrossFit workout, consider investing in the following gear:

• Proper Footwear: CrossFit-specific shoes provide stability and support for various movements. Look for shoes with a firm sole for lifting and enough flexibility for running and jumping.

• Comfortable Clothing: Breathable and flexible workout attire allows for a full range of motion. Moisture-wicking materials can help keep you dry during intense workouts.

• Hand Protection: Gloves or grips can help prevent blisters during bar work. Hand protection is especially useful for exercises like pull-ups, kettlebell swings, and barbell lifts.

• Water Bottle: Staying hydrated is crucial during intense workouts. A durable, reusable water bottle is a must-have for every CrossFit session.

• Jump Rope: A personal jump rope is essential for double-unders and other cardio exercises. Adjustable ropes allow for customization to your height and skill level.

• Weightlifting Belt: Provides additional support for heavy lifts, helping to stabilize the core and reduce the risk of injury.

• Knee Sleeves: Offer support and warmth to the knee joints, which can be beneficial during squats and other leg exercises.

Understanding the WOD

The WOD, or Workout of the Day, is the cornerstone of CrossFit. Each day, a new WOD is posted, challenging participants with a unique combination of exercises. The WOD can vary greatly, ensuring that workouts remain exciting and challenging. Coaches typically scale the WOD to accommodate different fitness levels, making it accessible to everyone.

Types of WODs

1. AMRAP (As Many Rounds As Possible): Perform as many rounds of a set of exercises as possible within a given time frame. This format encourages participants to push their limits while maintaining good form.

2. EMOM (Every Minute On the Minute): Perform a specific exercise at the start of every minute for a set number of minutes. The remaining time within the minute is for rest.

3. For Time: Complete a set of exercises as quickly as possible. This format emphasizes speed and efficiency, often with a mix of cardio and strength movements.

4. Chipper: A long workout consisting of a series of different exercises performed one after the other. This type of WOD tests endurance and stamina.

5. Hero WODs: Named in honor of fallen military personnel, these workouts are typically longer and more challenging, designed to push participants to their limits.

It's Time to Join a CrossFit Box

When you join a CrossFit class, you can expect a welcoming and supportive community, knowledgeable coaches, and a diverse range of workouts. Each session typically begins with a warm-up, followed by skill work, the WOD, and a cool-down. The camaraderie and encouragement from fellow CrossFitters will keep you motivated and engaged. And with the variety of workouts and movements, you'll never get bored. Plus, the constant focus on form and technique will help prevent injuries and improve your overall fitness.

But CrossFit is more than just a workout - it's a lifestyle. The CrossFit community promotes healthy habits such as proper nutrition, quality sleep, and stress management. Many boxes also offer nutrition programs to support your fitness goals.

So why wait? Joining CrossFit's growing community will not only help you reach your fitness goals, but also introduce you to a supportive and encouraging group of individuals. Shape your body and your mindset with CrossFit, the ultimate experience.

Conclusion

CrossFit training is a powerful and effective working program that offers something for everyone. At Brazen Fitness, we believe in the transformative power of CrossFit to enhance your overall health and fitness. Whether you're just starting out or looking to take your training to the next level, our supportive community and experienced coaches are here to guide you every step of the way. Join our CrossFit classes today and start reaping the benefits of this dynamic and inclusive fitness regime.

You’re probably finding yourself thinking “Oh, If I just add one more day of training, one more cardio session, or one more Oly lifting hour, I’ll get the results I want”. It’s the age old mantra of working harder = gainz. But while it's tempting to push yourself to the limit every day, neglecting rest and recovery can have serious consequences for your health and fitness goals. 

Here are some science-backed reasons why recovery is crucial:

1. Improved muscle growth and strength: When you work out, you create mechanical tension in your muscle fibers which stimulates growth. Rest and recovery allow your body to do this. In fact, studies have shown that adding more volume does little to speed up your strength gains and that muscle performance is actually maximized during periods of rest and recovery (1).

2. Reduced risk of injury: Overuse injuries are common in athletes and can result from repetitive stress on the same muscles and joints. Rest days and proper recovery can help reduce the risk of these injuries (2).

3. Improved immune function: Intense exercise can actually temporarily weaken your immune system, making you more susceptible to illness. Rest and recovery help to restore immune function, keeping you healthy and able to continue your workouts (3).

So, if you're feeling guilty about taking a rest day, remember that it's actually an important part of your fitness journey. 

4 days of training is our sweet spot at Brazen Fitness. Pick at least two days with BUILD workouts, and at least one longer conditioning session. And, as always, trust what your body is saying. The results will follow.

It’s simple. Those who make sure to prioritize rest and recovery will maximize gains and avoid burnout. Are you one of those people?

Sources:

1. Schoenfeld, B. J., et al. "Resistance training volume enhances muscle hypertrophy but not strength in trained men." Medicine and science in sports and exercise 51.1 (2019): 94-103.

2. Stearns, K., et al. "Preventing overuse injuries in sports." American family physician 95.12 (2017): 779-784.

3. Walsh, N. P., et al. "Position statement. Part one: Immune function and exercise." Exercise immunology review 17 (2011): 6-63.

This past Saturday, we ran our first Open House of the year!

Our Open Houses are a really fun way to connect with those in our community, create an inclusive fitness space and introduce new faces to what Brazen is all about! 

We got to meet the friends and family members of our current Brazen athletes, make new friends by doing an awesome partner workout of barbell Thrusters, Toes to Bar, and calories on the bike, and chat over coffee and a snack.

Here's a looks at all of the wonderful moments we caught!

A partner workout calls for a partner warmup! After Coach Tyler briefed the athletes on the workout, we went into a warmup of biking and air squats and partner assisted leg drops.

Our warmups always prime you for exactly what will be in the workout! Air squats to get the body ready for Thrusters, biking to feel out the assault bike before we hit it for cals during the workout, and leg drops to activate the core/midline and hamstrings, which mimics Toes to Bar.

After the warmup, comes movement prep! This is where we go through different drills to practice the technique and proper form of all the exercises included in the day’s workout. We also go through scaling options (modifications) here, so everyone in class can find the right variation of each movement for them!

Once we prepped, athletes loaded their barbells and were off!

The last class of the day kicks off their workout!

Thank you to everyone who came out to our Spring Open House! And thank you for bringing your friends and family members.

We had a blast!

Stay tuned for more super fun Brazen events coming soon!

If you're thinking of doing Murph again this year or trying it out for the first time, you're in luck. Our Murph Prep Program is designed to help you build strength, endurance, and mental toughness, all while preparing you for the intense demands of the Memorial Day Murph. 

Here's how the Murph Prep Program works:

• Every week, for 6 weeks, we will publish 2-3 workouts focused on running and Murph gymnastics movements (push-ups, pull-ups, air squats)

• Week 1 starts by setting baselines for all movements, then those baselines are used to progress in volume week-by-week

• Training sessions are intended to be supplemental to the class programming each week. Not doing our class workouts? This would be a great stand-alone program as well!

• This program is perfect for Open Gym, or, if you have a pull-up bar, your home!

• All workouts are delivered through our SugarWOD platform.

• Program begins Monday April 3rd

Note: This program is not designed to help you get your first pull-up. Instead, it will help you progress the volume (reps) of whatever variation of pull-ups you can do today.

At Brazen Fitness, we believe that anyone can achieve their fitness goals with the right training and support. And with our 6-week training program, you'll be fully prepared to tackle the Memorial Day Murph and crush your goals.

Don't wait - sign up now and get ready to take your fitness to the next level.

This program is available to both members and non-members of Brazen Fitness. First week of workouts is available April 3rd.

Here’s a quick test you can perform for yourself!

Let's pretend you can press 100# 1x (with a barbell), you SHOULD be able to get 78# over your head (you can use two hands to get it there) and carry it for 10 meters.

If you can't achieve the carry, then you would benefit from more overhead positional work, including overhead carries. Check out another Brazen blog post for some ideas when it comes to overhead stability.

If you can carry much further than 10 meters (30 meters or more), then you would benefit from more pressing.

Here at Brazen, we just started a new four week cycle with one of our main movements being the strict press! Come train with us on Wednesdays; we’ll take care of the sets, reps and help you with choosing the load.

After at least 6 weeks of structured and progressive training, retest yourself. This will create PRs, guranteed!

If so, it might be time to rethink your approach.

When it comes to setting and achieving goals, many of us make the mistake of trying to do too much at once. We set a specific goal and a deadline for achieving it. We create pressure on ourselves and make the process more difficult than it needs to be. 

However, choosing to focus on either a goal or a date, not both, can be a more effective way to achieve success. Here's why:

When you try to achieve a specific goal by a set deadline, you're essentially trying to control two variables – your progress towards the goal, and the amount of time it takes you to achieve it. This can make it difficult to stay motivated, especially if you encounter unexpected obstacles along the way.

On the other hand, if you focus on just one variable - either the goal or the date - you can simplify your approach and make it easier to stay on track. 

For example, if you choose to focus on a specific goal, you can give yourself more flexibility with the timeline for achieving it. This can help you avoid feeling overwhelmed or stressed, and make it easier to stay motivated.

Alternatively, if you choose to focus on a specific date, you can give yourself more flexibility with the goal itself. This can help you stay motivated even if you encounter setbacks, because you're not putting pressure on yourself to achieve a specific outcome.

Let's look at an example. 

Say your goal is to run a 5k race, and you want to do it in under 30 minutes. If you set a deadline for completing this goal - say, three months from now - you might feel pressured to achieve both the goal and the deadline at the same time. But, if you choose to focus on the goal itself, you can give yourself more time to achieve it, and adjust your timeline as needed. 

Conversely, if you choose to focus on the deadline, you can give yourself more flexibility with the goal, and adjust your expectations based on your progress.

Simplify your approach, make it easier to achieve success. Stay motivated and avoid being overwhelmed, while still working towards meaningful goals.

At the end of the day, it’s important to realize that the goal often doesn’t matter. 

The goal is almost always some milestone towards achieving something else: Feelings of success, recognition, self-worth, growth (We’re betting that if you’re reading this, your financial income doesn’t depend on this fitness goal). 

So if you’re setting yourself up for excessive frustration, angst and self-doubt along the way, then you’re kind of defeating the purpose.

This year for the CrossFit Open, we created our own Brazen Fitness Intramural Open! 


It was three weeks of fun, fitness and spirited competition. We saw athletes bond, hit personal records and accomplish things they never though possible.


The gym was split into four teams, each led by a Team Captain and Assistant Captain (all of whom were Brazen Coaches): 

The Fighting Owls
(Coach Mariela & Coach Beth)

The Fighting Owls
(Coach Mariela & Coach Beth)

Team Wolfpack
(Coach Madi & Coach Tyler)

The Bad Bunniez 
(Coach Eliza & Coach Elise)

Curls for the Squirrels 
(Coach Edith & Coach Nate)


The competition was simple; each team won points on a weekly basis primarily through participation: the more members who completed the Saturday Open workout and logged a score in SugarWOD, the more points that team accumulated for that week. Along with opportunities for bonus points; team spirit, Rx completed workouts, etc.


Athletes were super excited to be on their chosen teams and the trash talk and memes started very early... 

Week 1, 23.1

Rowing, Toes to Bar, Wall balls, Cleans and Muscle Ups were on the menu for the first workout of The Open; all with 14 minutes to get as much of it done as we could!

The gym was packed! Energy was high, the owls were hooting, the wolves were howling and athletes stuck around to cheer their fellow gym members on!

Coach Tyler made it to the Muscle Ups and Emily P. performed the entire workout in an arm cast (talk about brazen). In the end, Team Wolfpack won 23.1 with the most points and team spirit!

Week 2, 23.2

“LMAO Y’ALL KNOW I DON’T RUN.” - Chey C., SugarWOD notes.

Yes, we had to run. But we got to do a 1-rep max Thruster! Which made everything okay.

Kai G. is known for his recovery positions and hardcore grunting during workouts. 23.2 was no different!

Nicole P. hit an impressive Thruster load!

HUGE shoutout and congrats to Courtney K. who did her entire first round of this workout Rx and got HER VERY FIRST PULL UP! Insane.

Week 3, 23.3 (The Last Workout)

It’s just 6 minutes… yet it had us all trembling. Wall Walks and Snatches. Enough said. But of course, our Brazen athletes crushed it!

We can’t talk about this day without talking about Nick M. and his incredible push to the finish, with the whole gym in the grips of it cheering him on with every rep! Nick landed his last snatch right as the clock ran out!

The last workout of the Brazen 2023 Intramural open was a blast and a show!

Every Brazen athlete that completed a workout during The Open should be extremely proud. These workouts are tough! They’re meant to take us away from our usual scheduled programming, challenge us and bring us together.

The best part of our Intramural Open was seeing other athletes stick around for hours after they completed their own workout to support, cheer on, strategize with and push other athletes.

We have the best community. Our athletes are by far the best thing about Brazen.

Stay tuned as we announce the winner of the Brazen Fitness 2023 Intramural Open and the teams’ prize!

By Coach Elise Pérez

Struggling With Motivation?

We hear the question a lot: “How do I get motivated?”

Most people expect to be struck with motivation, as if being struck by lightning.

It happens, but it’s rare.

To think that motivation will come out of nowhere and to rely on that is a poor strategy for success, not just with health and fitness, but in any realm of life. 

Here’s the expectation:

Motivation → Action → Results

In this line of thinking, motivation suddenly hits, then with that motivation you take action, from that action you will get results, and from those results you will get more motivated. 

This is not how it works. 

It’s close. But in reality, it’s a slightly different order:

Action → Results → Motivation

To get motivated, first you have to take action. From that action you will get results. From those results you then get more motivated to take more action. 

Once you make this a habit, it becomes so much easier to become disciplined. With A → R → M, you now understand how to motivate yourself and you can perpetually cycle through this with any goal. 

Let’s put it into practice:

You’re home from work, exhausted, you don’t want to work out. Just the idea alone of needing to go workout is draining. 

So you have a reason: Exhaustion. 

Which is leading to lack of action. But there is always an answer for every single reason.

Action

A 5 minute walk. 

The action doesn’t need to be big. 

Result

You feel better. You got up, you did it. Now momentum is rolling…

Motivation

You’re feeling better, you’re already up, so you feel motivated to walk for another 25 minutes. 

It can continue to trickle. You get home after your 30 minute walk and because you moved, you want to give your body something good, so you have some fruit. 

Now you’ve moved, you’ve given yourself nutrients and then you think: I’ll put my phone down and go to bed at 10pm. 

So you’ve repeated the A → R → M cycle multiple times in a single day, you’ve proven to yourself that you can do it, and you continue to do this day in and day out. 

We’re not saying it’s happily ever after from here. It’s something you have to work at constantly. But if you do this, you will inherently get more motivated with every action you take. 

The result is also that you’re growing the belief in yourself. Which causes your motivation to increase, which causes you to take more action, which causes you to get more results… Okay, we think you get it now.

Brazen Nation,

The Open is upon us, and with it, the 2023 Brazen Fitness Intramural Open!

Starting Feb 16th, participants will get to enjoy three weeks of fun, fitness & competition. Many of you will be accomplishing things that you never thought you could. A lot of you will make new friends.

But only one team will win the title of Brazen Fitness Open Champions 2023.

The best part? The registration is open today and it's totally free.

Read on for all the juicy details!

What is the Open?

Every year, CrossFit HQ creates three workouts for all the CrossFit gyms in the world to perform. These workouts are announced weekly on Thursday nights, with the first one this year being announced on Thursday February 16th.

Brazen Fitness will be programming those workouts on Saturday, each week of the week. That's Saturday Feb 18th, Feb 25th, and March 4th.
 

How the competition works

The Intramural Open will feature four teams, each led by a Team Captain and an Assistant Captain (both of whom are Brazen coaches).

Athletes can apply to join any team they choose before the start of the competition. Team members will perform the Open workout each of the three weeks to help their team win.

Each team wins points on a weekly basis primarily through participation: the more members do the Saturday Open workout and log a score in SugarWOD, the more points the team will accumulate for that week (1 pt per team member per week). Athletes can perform the workout Rx or Scaled on any given week.

Note: workouts can be done at home or at another gym. As long as you're on a team and you log your score, it will count. Scores need to be in SugarWOD by Monday night at 9pm EST.

The competition will also feature bonus points:

* Each week, the team that brings the most energy each week will win 5 bonus points. We call those Spirit points. The winner will be decided by a vote of team captains. And by "the most energy" we mean cheering, singing, costumes, signs, synchronized dances, whatever your team deems suitable on Saturdays. Social media shenanigans leading up to the workout also count!

* Each week will also feature an "RX Challenge". If a certain number of team members perform a portion of the RX version of the workout, the team will be eligible for bonus points for that week. The exact definition of "portion" will be different each week. 
 

Recruitment & Sign-Up

Prior to the start of the competition, team members can help recruit other athletes to their team.

The Team Captain and Asst. Captain start this process off by cajoling to join their team (bribes are not allowed, do not accept any!). 

Athletes can apply to join a team through the PushPress sign-up link below. Once you complete the PushPress sign-up form, you will be redirecting to submit your application to your team of choice.

Applicants may specify a first and second choice. But athlete assignment will depend on team capacity so there is no guarantee every single athlete will land their first or second choice. If you really REALLY want to join a team, you have to be quick about it. There are recruitment caps in place to make sure the teams are balanced in size.

Once you're on a team, you are then free to convince others to join your dark side!
 

Non-Members

This year, we're opening the competition up to non-members as well!

So if you're an alumni of Brazen Fitness or you're a friend/partner of someone who is a member, you are absolutely welcome to join us!

There will be RX and Scaled versions of each workout. We will also be suggesting a "Foundations"-level version of each workout that is suitable for anyone who's done CrossFit for 3 months or less, or hasn't done CrossFit at all!

Folks who are not currently members of Brazen Fitness can register the same way as members do, using the sign-up button below.
 

Scheduling & Make-Up

Each week, the Open workout is announced by CrossFit HQ on Thursday night.

For us, the workouts will be programmed at the gym on Saturdays. For the 3 weeks of the Open, we will be running an augmented class schedule on Saturdays: 8:30/9:30/10:30am.

While the workouts are Open workouts, our classes will continue to run following our typical format: coach-led, warm-up, prep, then workout and, if time allows, a cool-down. Everyone is invited to show up early or stick around a little later to watch and cheer for their teammates.

If you can't make a Saturday class, then every registered athlete will have the option of completing the workout during Open Gym on the Friday before, or the Monday after.

Open Gym access will be free for registered athletes: with sign-up, each athlete will get a punch card that provides them access to one session per week, for 3 weeks, which can be used to do the Saturday workout or to book an Open Gym slot instead. Open Gym caps will be raised to 4 ppl per slot for the during of the Open.
 

Teams

Ok, enough with the details.

Without further ado, this year's team captains are:

• Team 1: Coach Edith & Coach Nate

• Team 2: Coach Eliza & Coach Elise

• Team 3: Coach Madi & Coach Tyler

• Team 4: Coach Mariela & Coach Beth

The captains are working on revealing a theme for this year's Open. With that theme in mind, team members will decide what names to give their teams prior to the start of the Competition (Feb 18th).

Sign-up and recruitment is open right now!

As a potential participant in the Open, you can

• (a) sign-up and apply for a team right now,

• (b) wait and play hard to get,

• (c) sign-up and choose to be randomly assigned

Click on the button below to join the competition!
 

Questions

I'm not going to be able to workout on Saturday mornings, what are my options? You can attend Open Gym on Fridays or on Mondays (Open Gym schedule is available here). By registering for the Open, you will receive a punchcard with 3 free classes on it. You can use those 3 classes to reserve for Open Gym.

I'm going to be out of town for 1 or more weeks, what are my options? You can complete the workout at any level by dropping in at any CrossFit gym or a commercial, hotel, or even home gym depending on required equipment. 

Will I have to be on Facebook? No. But we will be using the BAND app for team communications, announcements and general trash talk during this year's Open. It's not required to get on BAND, but depending on your desired level of involvement with your team's plans each week, you might want to consider downloading the app. You will receive an invite from your Team Captain after you sign-up and apply for a team.

I'm not that good at CrossFit. Will I hurt my team with my score? Absolutely not! Scoring is based on participation. In fact, you'll probably surprise yourself with your fitness :)

Got more questions? Email us at info@brazenfitness.com!

• 1 minute KB Swings

• 1 minute Box Jumps 

• 1 minute Single-Arm KB Push Press

• 1 minute Shuttle Runs 

• 1 Minute Rest 

Focus for the day: High intensity conditioning


SATURDAY

Team workout - Not a benchmark test


Focus for the day: Wrap up, recharge and have fun!



When is this happening?

Our first Base Week in 2023 will take place during the calendar week of Monday February 6th! We will be repeating the same programming every 12 weeks, for a total of four (4) times in 2023.


We'll see you at the gym!

 

Your Brazen Fitness Team
Fitness favors the bold

• Thursdays at 6:30pm

Staying the same (for a little bit longer)

• Saturdays at 8:30am and 9:45am 

• No noon classes on Tuesdays & Thursdays

New to the schedule

• Tuesdays & Thursdays at 7:30am

We are testing out the 7:30am time slot for 12 weeks based on feedback we received from our members. This means that we plan on offering a 7:30am Tue/Thu through the end of March 2023. Unless, of course, it’s super successful, then we can think about keeping it.


As always, if something’s not working in our schedule, we’d love to hear from you! We’ll continue to try to improve to provide you with the best experience possible.


See you in class!


Your Brazen Fitness Team
Fitness Favors the Bold

We are more than halfway through the “slow” training season. The months of October through December are where a lot of people “fall off” their training game. It’s a reality that we see every year.


Maybe you struggle with this too. It could be the colder weather, how it gets dark out earlier, the holiday season mindset, or the “I’ll start again in the new year” way of thinking.


Whatever the reason may be, we encourage you to pose a single question to yourself: What would be the benefit of waiting?


Waiting around never builds momentum. And the longer you go without momentum, the harder and harder it will be to get it back.


So how do we stay on track and keep moving when we really don’t want to this time of year?


Our solution: Simply do less.


Example: Instead of going into the gym with the goal of hitting personal records, go into the gym to keep moving your body and keep under max loads on purpose. Perhaps your deadlift PR is 185#. But this month, you’re going to deadlift 135#, work on your technique and most importantly, stay moving!


Instead of 5 sets, attempt 3-4 with slightly shorter rest periods. Less > nothing at all.


You won’t be pushing your sets as hard as you have before. You’ll intentionally leave reps in the tank each set. Call them “feel good” sessions.


Maybe you don’t see a point in training if it’s any less than your “best.”


But if you’re struggling with showing up and staying consistent right now, this is exactly what you need to let yourself do.


If you can learn to stay in this even through the slow/hard seasons, you are mastering the most important training skill of all: Consistency.


Long term imperfect consistency > Short term “perfection.”


Stay in it. Especially in December.


Want to surround yourself with people who are staying in it year-round? We offer free trial classes every Saturday! We’d love to have you.

Fall is upon us and you know what that means.

Yes, pumpkin spice everything but also more holidays, more travel, and more routines getting derailed by festivities.

More than anything, what we see during November and December is that some of the classes get fewer attendees and lose some of their energy.

We prefer our classes high energy, and we suspect so do you.

Therefore, starting November 1st and continuing through Dec 31st, we will be reducing our class schedule slightly.

The following classes will be temporarily taken off the schedule:
- Thursdays at 6:30-7:30pm
- Tuesdays at 12:00-1:00pm
- Thursdays at 12:00-1:00pm

Any Open Gym slots scheduled at the same time as the above classes will also be suspended during the same time frame.

In addition, the Saturday morning class schedule will change. The Reduced Fall format will consist of two classes only:
- 8:30 to 9:30am
- 9:45 to 10:45am

Once again, the above changes are only planned for the 11/1 to 12/31 time frame. We look forward to reverting back to our normal schedule on January 1st, 2023.

Happy training!
- Your Brazen Fitness Team

By Coach Elise Perez

If you quiver with fear every time box jumps are programmed in a workout, or are constantly scaling with step ups, or have avoided box jumps out of fear in your own training, this is for you.


Box jumps are a staple movement in CrossFit. They develop power and explosiveness, possess tons of carry over to squat variations, the olympic lifts and basically any sport. Box jumps also build your strength, balance and endurance… and you’ll look like a powerful badass doing them.


Box jumps are notoriously known as a feared movement, among beginners and experienced trainees alike. It’s a common and natural instinct; when a danger presents itself, our brains tell us no. We imagine a fatal outcome and try to protect ourselves from injury or harm. In this case, scraped up shins or a direct faceplant to the floor.


So how do we get over this fear?


1. Accept it and move on

There’s a solid chance that every time you have to perform box jumps, your fear will always come back. So why not just try to accept it? Don’t see your fear as a limiting factor or something to be ashamed of, rather accept that yes, you’re afraid of box jumps but you’re going to do them anyway. It’s just your body’s way of signaling you to be careful, but you are totally fine!


2. Increase the height gradually

If you walk into one of our classes, you’ll see athletes doing box jumps at all different heights. There’s always a way for everyone to get the workout done at the prescribed intensity. You don’t have to start with a high box, in fact we encourage you to start modestly. Grab a small box or stack a few weight plates on the floor. Once you get confident with ten consecutive jumps at a certain height, it’s time to progress the height and repeat.


3. Imagine your feet on the box

It may sound silly, but we swear it works! If you’re attempting a box jump height that freaks you out, take a second, breathe and visualize your feet on top of the box. Visualization is a powerful tool, use it.


4. Use and train your power

If we’re not used to powerful and explosive movements, this is the value of the box jump. It teaches us how to triple extend and be powerful. Add other powerful movements into your training; vertical jumps, skaters, jump lunges, jump squats. You have power, you just have to train it!

By Coach Elise Perez

As a coach or a fellow athlete, odds are you’ve gone up to someone to congratulate them on finishing a super tough workout and they’ve responded with “Yeah, but I scaled.”


As we progress as athletes, we use a multitude of tools to improve our capacity and overall fitness. We spend time breaking up kip swings, practicing speed under the bar, and growing more confident with weight overhead. We do research to find the best shoes, wrist wraps and jump ropes. All of these to improve performance.


But there’s an important tool we often overlook, and avoid. Scaling.


Scaling a CrossFit workout is simply “adapting or modifying a prescribed workout to suit the needs and abilities of an athlete.” Scaling a workout may include decreasing the weight used, altering the reps, or changing (modifying) a movement.


Scaling is part of the beauty of CrossFit. It allows any programming to be modified to meet the abilities of any individual that steps into the gym. If we’re performing movements, lifting loads or going at speeds that exceed our capacity, we’re only robbing ourselves of the intention of the workout and putting ourselves at greater risk for injury.


Scaling is a means to prevent us from getting into a staring contest with the floor and keep us safe.


It’s important for us to understand why we scale and shift to perceiving scaling as a tool, rather than a deficit.



Technique vs. load vs. intensity

Technique before load. We say this a lot at Brazen. Prioritizing technique is essential to getting better and stronger. For example, consider full range of motion as a component of proper technique. If we struggle to hit a full, parallel squat during overhead squats, but insist on adding weight to the bar, we will not receive the full benefit of the movement. Therefore, we may scale by decreasing the weight. We may also use objects as aids or tactile cues, like a med ball as a target for depth in the squat. Both of these allow us to increase our work capacity and keep us moving safely.



Preserve the stimulus

If you’ve ever asked your coach, “Is it better to do the prescribed weight and just break up the reps more?” this one's for you. Every time we go into a workout there is a stimulus we are trying to achieve. A very clear example of this is in a time based workout. Think 10 minute AMRAP, “for time” and interval workouts. We always lay these details out! “Choose a weight that you are going to be able to complete the reps unbroken.” Or “find a weight that you can achieve the prescribed reps in forty seconds or less.”


If we decide to go after a weight we cannot maintain for the guidelines provided, and we end up dropping the bar, getting time capped, or not completing all the reps before the work interval ends, we did not meet the stimulus. This defeats the purpose of why we were completing the workout in the first place.



Scaling does not mean we are weaker, slower or less experienced than others in the gym. It’s an absolute critical component to making CrossFit work. It’s a tool we use to adjust the workout so we get the desired stimulus. Which is what makes CrossFit so accessible and effective. Which is what makes us fit. Which is what makes us happy.



Reference:
Scaling CrossFit Workouts - The CrossFit Journal

By Coach/Owner Mehdi El-Amine

It is making you feel like you busted your a** off.

It is making you think that your training session was the bomb.

Worst of all, it is making you believe that you are making progress.

But soreness is a liar.

There is little evidence in the scientific literature that DOMS (delayed onset muscle soreness) is a useful indicator of muscular adaptation (increased growth, added strength, stamina, etc).

Soreness merely shows up upon novel stimulus. Read that as: when you try a new movement, you get sore.

But isn’t trying new movements good for you? The whole “keeping shocking the muscles” thing?

No, it is not.

The unequivocal best way to increase muscular adaptation (growth, strength, etc) is to PROGRESSIVELY OVERLOAD. That means: repeat the movement, add reps or weight or time under tension.

We know this because literally every published piece of research since the dawn of exercise physiology tells us this.

Constantly varying things does the exact opposite.

So why are novelty and soreness held in high regard in the industry? Because it’s an easy way for trainers and gyms to make their clients believe they’re making progress. You can feel it, so surely it must be effective.

Is there a place for variety in programming? You bet. At Brazen Fitness, we use a ton of variety in our workouts on a weekly basis. We know that new workouts are fun, and fun is motivating, and motivation is critical for consistency. But at our gym, variety is layered on top of a solid foundation of progressive overload, structured training waves, and repeat testing. It’s not variety for the sake of variety. It serves a purpose.

So if you’re constantly feeling sore, weeks & months into your training program, be warned: you may not be making the progress you think you’re making.