Rules: CrossFit Inc. finally released the rulebook for the 2019 CrossFit Games, which has clarified the new qualifying process. Also, transgender athletes can compete as long as they have complied with all the applicable legal and biological requirements. The basic structure of how to qualify has already been announced. What was lacking was the details. From Morning Chalk-Up:
If I’m already invited or qualified, either through a Sanctional, or the Open, can I take another qualification spot or invite?
Well it depends. Both on how you qualified or received an invite and which subsequent competition you’re involved in so here’s how it breaks down (3.01, 4.02, 4.03, 4.04):
Scenario 1: An athlete qualifies for the Games as national champion in the Open AND places top 20 worldwide in the Open.
That athlete would qualify for the Games as a national champion and their top 20 spot would be backfilled to the next athlete in line.
Example: If Rory Mckernan finishes in the top 20 worldwide for men, and is the national champion for the United States, then he qualifies as the United States national champion and his spot from the top 20 worldwide leaderboard goes to the 21st place finisher worldwide in the Open.
Scenario 2: An athlete qualifies for the Games as national champion in the Open AND wins one or more sanctioned events.
That athlete would qualify for the Games as a national champion and their sanctioned event invite would pass to the 2nd place athlete in the most recent sanctioned event he or she won.
Example: If Samantha Briggs, who has earned an invite from the Dubai CrossFit Championship, is National Champion for England/U.K, then her invite from Dubai will be extended to 2nd place Jamie Greene. If she were to win another sanctioned event, her invitation would pass to the 2nd place athlete of that event, not Jamie Greene.
Scenario 3: An athlete wins one or more sanctioned events AND finishes top 20 worldwide in the Open.
That athlete would qualify with a top 20 spot worldwide in the Open and their sanctioned event invite would pass to the 2nd place athlete in any sanctioned event he or she won.
Example: If Mat Fraser finishes top 20 worldwide in the Open, his invite from Dubai will be awarded to 2nd place Dubai finisher Bjorgvin Karl Gudmundsson. If he were to win another sanctioned event, his invitation would also pass to the 2nd place athlete of that event.
Scenario 4: An athlete wins multiple sanctioned events.
If an athlete has already received an invite from a sanctioned event, and then wins another one, the invite from the latter of the 2 events chronologically will be extended to the next athlete in line on the leaderboard that. Any further invites earned will also be passed down.
Example: If Mat Fraser, who has an invite from Dubai, skips the Open or doesn’t qualify via the Open, and then wins the Rogue Invitational, his invite from the Rogue Invitational, since it happened after Dubai, will be awarded to the 2nd place finisher, and if the 2nd place finisher (let’s call him Patricio Vellnino) has already been invited or qualified, then the 3rd place finisher will receive the invite, and so on, and so forth.
Scenario 5: An athlete qualifies by placing in the top 20 worldwide in the Open, and either declines, OR will compete on a team that has been invited to the Games.
That athlete’s top 20 qualifying spot from the Open will be passed down to the next athlete in line on the worldwide leaderboard.
Scenario 6: An athlete qualifies as national champion but declines, OR does not complete all the Open workouts as prescribed.
That athlete will not compete at the CrossFit Games, and their spot WILL NOT be backfilled or passed down to the next athlete in line on their country leaderboard.
I’m sure that this won’t seem as complicated once we’re into it but it is a lot to take in. I’m interested to see the learning curve here as athletes learn how to game the system. So the top 20 from the Open will qualify and then the 15 sanctional winners plus all the national champions. I’m trying to think of who could get screwed by this. The Open has traditionally been more of a cardio test with lighter loads in order to encourage mass participation. Assuming that doesn’t change dramatically, that could put some of the heavier, stronger athletes at a disadvantage a they could struggle to qualify from the Open. Especially if they’re citizens of a highly competitive nation.
Fitness Inequality: CityLab ran an analysis on the density of sport and fitness centers around the country. Their findings are not surprising but still worthy of reviewing.
Availability of fitness centers is also a product of denser metros, where fewer people depend on the car. Our measure of fitness-center employees is positively associated with the metro density (.29) and even more strongly associated with the share of commuters who bike to work (.42), but negatively associated with those who drive to work alone (-.35)—a key indicator of sprawl. While this suggests a connection between fitness and walking, it also reflects the fact that denser metros—where more people walk to work—are more affluent and educated. That said, there is no association between our measure of fitness-center employees and the size of metros (measured by population). It appears that fitness centers are more a characteristic of the density, knowledge intensity, and especially the educational level of metros, rather than their size alone. Not surprisingly, given these findings, fitness-center availability is also a characteristic of more expensive cities, with a positive correlation (.37) to median housing costs.
Fitness inequality is a very real problem in this country. It’s why you can see articles about the boom in expensive fitness boutiques alongside articles about rising obesity rates. Inequality, whether income or fitness or something else, is not a prescription for a healthy, cohesive society.
Motivation: This time of year, there is never a shortage of articles about how to achieve your New Year’s fitness resolutions. Some are good, some are bad, and many fall somewhere in between. I have 2 that I want to write about. From Insider, Jim Edwards brings us 3 things that your personal trainer doesn’t want you to know. Let’s dive in:
1. Go to the nearest gym to you, not the nicest gym you can afford.
You will be tempted to join the fanciest gym you can afford — like that nice one you saw with the hot tub and the sauna. But your ability to continue showing up will depend on your work schedule and your personal life, not whether the steam smells minty fresh. If the gym commute is more than 10 minutes, it suddenly becomes difficult to squeeze in a workout before or after work. Ideally, you want to work out for about an hour each day. Once you factor in showering and changing, and the commute to and from your gym, that can easily end up closer to two and a half hours.
This is absolutely true but I question whether this is something that the fitness industry doesn’t want people to know. Location/convenience are crucial in determining whether someone consistently goes to the gym. It should be the #1 consideration in selecting a gym.
2. Do the exercises you enjoy doing, and don't bother with those you hate.
Everyone knows that full-body fitness is all about changing things up. Muscle confusion! And not getting stuck in a rut! That is true.
It's good advice if you want to end up looking like Cristiano Ronaldo. But if you're a normal person, take it from me: You want the gym to be enjoyable. You do not want it to be a chore. So do the things you enjoy doing.
Remember, you're in this for the long haul, and it's not going to work if you hate it.
I like weights, running, and swimming. I almost never use an elliptical machine or one of those yoga balls. Many, many personal trainers have recommended stomach crunches to me, even though stomach crunches are one of the most useless forms of exercise. (The flatness of your stomach is almost entirely dependent on your diet and the overall amount of exercise you do, not whether you use the itty-bitty muscles just under your ribs.)
They're also really boring.
So I never do crunches.
This is a weird one. I disagree with the basic premise but he likes “weights, running, and swimming” and can’t stand elliptical machines or doing crunches. This guy likes the most effective stuff and dislikes some of the least effective stuff. For him, this makes sense but I wouldn’t give it to most people.
3. Go to the gym even when you feel tired and don't want to.
The No.1 cause of not going to the gym is deciding to not go to the gym.
There will be many, many days when you feel too tired, or it's too late, or you have a cold coming on, and the idea of putting your feet on the coffee table seems much more appealing. But you can't do that.
Show up at the gym anyway.
Whether you like it or not. Working out when you're tired suuuuuuuuuucks. We all have days when you can get through only about 80% of your "normal" workout — but it's better than no workout.
Even half your normal workout will help you maintain your top fitness level. Not going at all, by contrast, will set you back.
Life is going to get in your way. Your boss will make you work late. You will get invitations to dinner. There will be plenty of days when you cannot go to the gym. But on the days you can, you have to go even when you don't want to.
Suck it up and go the gym even when you don’t feel like it is always good advice. There’s always a reason to not workout. You have to learn to stop listening to that voice in your head. Gunnar Petersen, of celebrity training fame, also put out some fitness tips via the L.A. Times. Let’s talk about #1 and #5:
1. The flat-tire analogy
Everybody is aware of the pitfalls of overindulging. I’m not going to be the guy who says, “Don’t go to any parties, go to bed.” That’s not reasonable. People want to indulge and they should. Just don’t let all the wheels come off. Don’t miss your training, eat badly, get drunk and not sleep. If you lose one wheel, you can still limp along. All four wheels come off? You’re done.
I would expand this to include the feeling of all 4 wheels coming off. You missed a couple of workouts and strayed from your nutrition plan a couple of times. The wheels haven’t come off, it just feels that way. Get back into it.
5. Fitness is free
People can’t claim not to know what to do. There are 50 million articles on fitness. I’m not going to say it’s easy to be in shape because it requires effort. But it’s easy to know what you have to do. You don’t have to go beyond the pay walls. Instagram is free and full of fitness professionals. Find something you like. If you are de-conditioned and haven’t worked out in a year and you see a guy pushing a sled 50 yards and then dropping down into a burpee and doing jumping jacks, that’s too much. So dial it back until you can say, “I like this person’s approach. I like how they speak. I can process it.”
I love hearing this from a guy who probably charges a small fortune to train people. There’s nothing wrong with that but you don’t need Gunnar Petersen to get results. He’s a luxury. All you really need is get out there and do something. And if you have an internet connection, there is a world of free information out there.
Just Yoga It: Nike is releasing apparel designed specifically for yoga this month. What’s interesting is that (1) Nike has waited this long to sell yoga apparel (I didn’t realize that) and (2) they want you to know that they’re not into all that “Oom” crap. From Bloomberg:
Nike had previously shied away from directly battling Lululemon Athletica Inc. on its own turf -- the yoga mat. This push now pits Nike and Lululemon firmly against each other, though Nike’s not going full spiritualism and granola. Rather than leaning into yoga as a primary form of exercise, it’s touting the practice as a component of a wider workout regimen so gym rats can become more flexible, reduce recovery time and transfer movement patterns to the field.
As a result, the faces of Nike yoga aren’t typical yoga influencers. Instead, yoga is being billed as a “secret workout weapon” to prepare athletes such as NFL linebacker Khalil Mack for when he’s slamming into opposing quarterbacks on the gridiron, WNBA player Alana Beard as she’s knocking down jump-shots and sprinter Christian Coleman while he’s jetting down the track. The company will also release in January new yoga workouts on its app.
A couple of things about Nike. First, they are methodical about expansion. Their strategy is that they get into one new sport at a time. Second, Nike thinks of itself as a sports company. So it’s interesting that they want to make it clear that they don’t consider yoga a sport (even though it is). Yoga apparel seems like a no-brainer for Nike but it may have been hamstrung by this strategy. But if you classify yoga as a subset of Nike Training then you can circumvent the one-sport-at-a-time thing. Also, Nike prides itself on designing its products for elite athletes and then using sports marketing to sell those products. A lack of well-known yoga athletes would have made that very difficult. Re-framing yoga as a way for elite athletes in other sports to improve their performance allows them to utilize their standard marketing techniques.
Stick to the basics: Nate Dern from Outside decided to go to 6 of the most unusual fitness classes in New York City and write about this experiences. I found this interesting because it tells us a lot of how to design and market fitness. His first stop: nude yoga at Naked in Motion.
In 2016, Willow Merveille founded Naked in Motion to create a safe, inclusive space that would “offer a tool for developing a kinder relationship with the mind and body.” I was skeptical. Ten of the eleven students were men. Was this a way to get more comfortable with your body, or yet another opportunity for those already comfortable with their body—mostly dudes—to flaunt it? By the end of class, I was surprised to find that I was OK with getting flexible in my birthday suit, surrounded by a classroom full of strangers. Give this a shot at least once—you’ll be a hero at parties
It sounds like he left skeptical as well. His tepidly endorses it purely for the novelty of it. This is a gimmick. Next stop: Pilates at SLT.
SLT stands for strengthen, lengthen, and tone. The class comprises eternal planks, deep-as-you-can-go lunges, and pulsing squats, all in an intense 50-minute session. The pace of the reps is measured, but the transitions between exercises are fast, which had me looking around the room to see what contortion I was supposed to be doing. Color-coded numbers gave me Twister flashbacks. It’s a great workout, but be careful not to sprain your ego when your body starts shaking during a move called the Mermaid.
This sounds like a tough workout but Dern does not sound enthused about it. I suspect that he is a Pilates neophyte and this class was designed for experienced practitioners who want to take it to the next level. After that it was on to cold temperature training at Brrrn.
This was the most genuinely enjoyable workout experience of the bunch. Brrrn describes itself as “the world’s first cool-temperature fitness concept.” In other words, they crank the A/C. I took a slide-board class and not only learned what slide boarding is (repeated lateral movement on a piece of slippery rubber while wearing booties), but also discovered that 55 degrees is my optimal workout temperature. I wore a tank top and for once didn’t end the class by trying to mop up an embarrassingly large puddle of sweat.
Dern sums up the real benefit of Brrrn: you won’t sweat as much. The reason that no one else has done this yet is probably because most people associate sweat with effort. That’s why we got hot yoga before Brrrn. When I’m dressing for a run, I use the rule of thumb that once I’m warmed up I will feel about 20 degrees warmer than the actual temperature. 55 degrees is probably most people’s optimal workout temperature because it feels like 75 degrees. Calisthenics at ConBody was next.
The hardest class I took. The sign by the door said it all: “CrossFit. Cycling. Pilates. These white collar workouts aren’t cutting it.” My instructor, Coss Marte, founded ConBody after developing a workout routine during a four-year prison sentence. He didn’t particularly care about catering to our egos; he was going to lead us through a difficult workout—60 minutes without a break—and we could follow along or not. I was dripping sweat as I struggled through a series of jumping jacks, push-ups, high knees, burpees, suicide sprints, mountain climbers, bear crawls, wall sits, and more. But intense workouts aside, ConBody’s real mission is championing prison reform, and it hires formerly incar-cerated individuals to teach its classes. As soon as my hamstrings recover, I’ll be back.
Simple, tough, and effective. It’s a no-frills workout that has an odd but compelling marketing angle: train like a convict does in prison. It’s interesting that people have figured out a way to cash in on the fetishization of prison workouts. After that it was off to a treadmill class at Mile High Run Club.
An admission: I’ve done this class before, and I love it. It’s basically an interval workout on a Woodway 4Front treadmill, a roughly $10,000 machine that is to a standard treadmill what a Tesla is to Fred Flintstone’s car. Classes are offered at 28-minute, 45-minute, and 60-minute durations. What sets MHRC apart from other treadmill-interval classes is the special attention paid to your perceived-effort level rather than to hitting specific speeds. A laminated pace chart is mounted onto each treadmill, and it encompasses a wide variety of fitness levels. Pro tip: don’t choose a machine directly opposite a mirror. Nobody has a flattering tempo face.
Running intervals is brutally effective. His last stop was AG6, circuit-training that incorporates light-up floor tiles.
This 45-minute session at Asphalt Green, a nonprofit organization dedicated to improving the health of local residents, makes familiar circuit-based workout stations more interesting with light-up tiles on the floor and walls that are responsive to touch. So you’re not just doing sprints, you’re doing sprints to illuminate a circle on the ground! You’re not just doing medicine-ball slams, you’re doing medicine-ball slams to illuminate a circle on the ground! You get the idea. This class was the most stimulating, but it also made me realize that sometimes all I want is a boring old jog.
There is always a tension in the fitness industry: do you go with what sells or with what works? Dern’s 2 favorites appear to be a calisthenics class and a running class. These are 2 of the most basic activities and very low-tech ($10,000 treadmill notwithstanding). The problem with basic and low-tech is that it makes it hard to stand out in a sea of fitness classes and gyms. ConBody has a built-in story that can cut through the clutter. One has to wonder if it would as successful if it was “just” a calisthenics class. I can see why fitness entrepreneurs feel like they need some kind of gimmick to get noticed and get people in the door but how much does that hurt them in the long run? And I believe that these gimmicks hurt the entire industry as well. People see nude yoga and think that everyone in the fitness industry is just selling the latest, stupid fad. We need to get better at marketing as an industry. There is a way to sell basic but effective workouts without resorting to gimmicks.
-Dwayne Johnson’s new fitness competition show, the Titan Games, has debuted on NBC
-“No Judgement” sounds dangerously close to “Judgement Free Zone”
-Want to work out in a shipping container in Singapore?
-Motiv is looking to add biometric payment capability to its fitness tracking rings
-ClassPass is acquiring competitor GuavaPass
-Can we retire the “fitness guru” title?