Reduce holiday stress

Guide to de-stressing your holidays!

Here’s the tricky part of Holiday marketing right now.. It’s easy to start to question if new, shiny approaches are what YOU also need. Not just what might be a gift for someone else.

We sell training programs and stand behind that coaching. However, in any conversation, we will always say that the best program out there is the one you can do consistently. Doing zumba 3x/week will absolutely get you fitter than doing the CrossFit main site 3x/month. You know what the best jump rope for learning double-unders is? The one you pick up and practice with twice a week.

If you’re in a position to buy presents for folks this year, that’s great. If you’re not, don’t let an avalanche of marketing start to make you shitty. Remember, the common, done uncommonly well always yields the best results and happiest people. Maybe you and your loved ones need new things, maybe we all need presence. We can all give and remember that.

Veteran’s Day Hero Workout- “Baker”

Introducing “Baker”!

Vernon Joseph Baker (December 17, 1919 – July 13, 2010) was a United States Army first lieutenant who was an infantry company platoon leader during World War II and a paratrooper during the Korean War. In 1997, he was awarded the Medal of Honor, the nation’s highest military decoration for valor, for his actions on April 5 – 6, 1945, near Viareggio, Italy.

Baker was born on December 17, 1919, in Cheyenne, Wyoming, the youngest of three children. After his parents died in a car accident when he was four, he and his two sisters were raised by their paternal grandparents. Baker enlisted in the U.S. Army in June 1941 from Cheyenne. He had attempted to enlist in April, but was turned away with the recruiter stating, “We don’t have any quotas for you people”. Baker tried again weeks later with a different recruiter and was accepted.

On April 5, 1945 his unit was ordered to assault a German occupied mountain stronghold. In doing so, Baker personally eliminated three enemy machine guns, an observation post, and a dugout. 19 of the 25 men in Baker’s platoon were killed. On the second day of the assault, Baker volunteered to lead a battalion advance that secured the mountain.

Significance of the numbers:

7️⃣7️⃣ Age when he received the Medal of Honor

5️⃣ Baker personally eliminated three enemy machine guns, an observation post, and a dugout

7️⃣ Baker is one of only 7 Black recipients of the Medal of Honor

1️⃣4️⃣ Total Military Awards he received

Please help us honor Vernon Baker’s legacy of service as well as so many other service people by taking on this workout!

Source materials from Wikipedia and The National WWII Museum

Re-affiliating with CrossFit

Progress not perfection. Our decision to Re-Affiliate with CrossFit.

 

Progress gives us direction and accommodates our mistakes. It is the “why” that punctuates the sweat and effort performed daily at Subversus. It’s always been my hope that our gym fosters this principle above all else.

 

In June, with the murder of George Floyd, America’s history of violence towards the Black community elicited an awakening. We were shocked and disappointed to learn that a part of our identity, being a CrossFit affiliate, meant supporting a company owned and led by a man anathema to our values. We weren’t alone in our decision to drop our affiliation and close to 2,000 other CrossFit affiliates made the same decision. The actions of the community forced the sale of Crossfit to a new owner and CEO, Eric Roza. Since then, I watched to try to understand the impact this new leadership would have on the direction and culture of Crossfit.

 

Recently, after having spoken with Eric, a friend reached out and said I should do the same. Last week, I spent time with Eric via zoom to discuss his priorities and goals for CrossFit, our UliftU program and what we’re doing as a gym. I left that conversation optimistic and excited about Eric’s vision for the future of CrossFit and the impact of his leadership. That conversation also reinforced my belief that while CrossFit’s previous owner did not share our values, actions and decisions at the affiliate level have contributed to some of CrossFit’s challenges like a lack of inclusive practices. 

 

Eric has a compelling vision for the future of CrossFit and one thing I’ve learned this year is that we all share the responsibility to create the future, which is why I have made the decision to re-affiliate. The potential of CrossFit lies in improvement from both CrossFit HQ and the affiliates. With three months of new leadership, is CrossFit now perfect? Of course not. Am I a perfect gym owner, running a totally inclusive gym and nonprofit? Also, no. I am, however, committed to the principle of progress and I believe CrossFit is as well.

 

The challenges of our time require that we hold our communities and leaders accountable while resisting the temptation of self-righteousness. Like so many other affiliates, by leaving CrossFit, we repudiated the former owner and advocated for real change. Re-affiliating with CrossFit now evidences my belief that this needed change is underway including building a future that empowers programs and people who need that platform – perhaps for the first time. The BIPOC community, the LGBTQ+ community, anyone who woke up today having been made to feel shame of their body – they need support from privileged allies, because they already struggle with an unjust world. We are here to create the strength to prevail and we need partners moving in the same direction to do so. Here’s to the future.

 

The best supplement you can buy

Read this before? “Each morning, I (Pro athlete/Influencer), take my Max turbo boost mushroom dust with coffee. It helps my cognitive function, reduces fatigue and let’s me smell colors.”

We have, 24 minutes ago in our inbox actually. Supplements are a multi-billion dollar industry largely looking for short cuts (“optimization”) around what deep down we all now to be true. You can’t skip the basics. What you need is more and better sleep.

New supplement ad. Buy _________ and get!!

✅ Decreased insulin resistance

✅ Increased reaction time

✅ Improved neuromuscular efficiency

✅ Increased testosterone

✅ Improved immune system response

What is this magical innovation? A pillow. Now, want to sleep better? Try these tips:

😴 Find a consistent bedtime that allows you to get 7-8 hours of sleep

💻 Back up an hour from then and shut off anything with a screen

🥘 Back up an hour from that and try to have that be when you’re done eating

🥃 Limit alcohol consumption as well

🛌 Make your room as dark as possible and cool (~68 degrees)

😴 Then, to quote Samuel L. “Go the f**k to sleep

All jokes aside, our approach as a gym is to help you develop the tools to not only be strong and capable, but use that knowledge outside the gym. Recovery is crucial because whatever you do in the gym is dependent on your ability to recover from it to be useful for training. Subvert the system which says a pill is the answer.

Committment

In the fitness industrial complex of gyms, the term “no commitment” gets used as a proposed member benefit. No pressure, no commitment.

That’s not what we’re about at any level.

Commitment is how what you want actually becomes reality with us.

Commitment is what drives our Coaches to foster personal connections, superior movement standards and keep learning.

Commitment is how you will find strength and power you didn’t know you had with us.

Commitment is how we build a more just and healthy community, not with talk but at every level with our actions, hiring practices and language.

We’re not here to entice you with deals. In fact, you don’t want a deal, you want to feel something different and empower your body. It’s time to stop wandering aimlessly in a gym, wondering why you’re not getting what you want from training. You are capable of so much, and commitment is how we get there. It’s time to go pro. Let’s get started.

Tips for mindful eating!

We eat too fast. That’s simple right? You’ve heard it already and sure – you know you shouldn’t be eating over your keyboard as you read this, but have you ever known why? If you’re looking to lose or gain weight – the speed at which you eat can mean more in some cases than what you actually eat. Here’s why.

 

Chew your food!

 

Ideal food sources are made up of lots of nutrients, such as macronutrients (protein, fat, carbs), micronutrients (vitamins and minerals), as well other things like water and fiber. In order to eat them, we chew, breaking the food down into smaller pieces so we can access the nutrients. Chewing is not only how we make sure that we don’t choke and die, it’s the first step in digestion. The saliva in our mouth contains enzymes that help break food down further from a bite sized state. Without chewing, we miss a critical part of unlocking what’s good in our food.

 

You can make a super colorful, organically raised meal – but if you don’t actually chew it. Lots of the nutrients from that food pass you by meaning actually chewing and digesting something with less nutritional value can be more helpful for your body than inhaling a perfectly portioned meal. Chewing also releases pleasurable neurotransmitters in our brain – one of the reasons why chewing on things can be a response to stress.

 

Your brain and your stomach need to catch up!

 

When we hurry our meal process the process of satiety (fullness) takes time to catch up. We’ve all been there. It’s a big dinner, you’ve been waiting or preparing all day for it – time to eat and you scarf down everything in sight before you even know what happened and now you’re looking for sweatpants. Your body needs time to recognize what’s happening and adjust to feeling full because of it.

 

One of the easiest things you can do is start by adding 5 minutes to each meal. Time yourself for a meal to get a baseline, then add 5 minutes. Better yet, try and turn off the screen you’re looking at while you eat or doing it in a distracted environment. This will help you chew more (point number 1) and recognize how your body feels – leaving you with a better chance of fueling appropriately. One thing that I do (especially with desserts!) is put my fork down between bites – this simple act slows me down and creates mindful practice.

 

Get on a schedule

 

Especially, right now – our at home schedules are a mess. We’re eating/working/sleeping/making fitness all under one roof or even in the same room. That makes it really hard to work on a single activity at a time. In the case of eating though, routine is really important to our nervous system. Our bodies like routine and slower, smaller meals at predictable intervals give our body the chance to feel hunger and satiety cues as well as understand how food makes us feel.

 

Why it matters

 

I used to get a sandwich from a deli down the road from my office. Every day, I’d bring it back to work, eat it over my computer keyboard and within 30 minutes I would be doing everything I could to keep my eyes open. What was my response? Energy drink and cookies (not kidding). Because at the time I was working out 2-3 hours a day, I thought none of it really mattered, just eat. It took me awhile to actually start to notice this pattern – rather than, just throw sugar at the issue to wake myself back up (which wouldn’t work),  I started to change my lunch. I swapped out bread for sweet potatoes and processed deli meats for proteins I cooked at home. Then I found I didn’t need crave the soda and if I did need a pick me up, I switched to a caffeinated tea without added sugar.

 

The goal here isn’t to be perfect. The goal is to be mindful and by slowing down, we connect to our food, learn how it makes us feel and live healthier. All by just doing what mom told you when you were a kid. Share your food and chew it.

Leaving CrossFit

The past month marks our 11th year as a CrossFit affiliate. While this past year has been different than what anyone has expected, it will always be the most memorable because of who it pushed us to be.

 

In 2017, I started a nonprofit arm of our gym, UliftU, building from a legacy that preceded my ownership of then CrossFit Center City. Over the years, the CrossFit Foundation helped us attend the CrossFit Games, dialogue with other nonprofits, paid for L-1s for our UliftU Coaches, brought us out to headquarters in California last year and recently had committed to running an L-1 for our in prison program before COVID happened. When people assailed CrossFit for mistakes or pointed to the lack of diversity found within the brand, I defended CrossFit. I did so because of those actions and the friends I had made at HQ. I was proud to be a part of what I believed CrossFit’s future could be. I felt like it was enough. I now know I was wrong.

 

Our true measure is not where we stand in times of comfort and convenience, but challenge and controversy. Those are Dr. King’s words, not mine. The pandemic forced an awakening. By stripping away that which busied us to day-to-day, it forced us to sit and examine ourselves. What we found has shaken us, and rightfully so. Before, we convinced ourselves that progress was enough. It took a massive global loss of life from a natural phenomenon to make us recognize the loss of lives through unnatural means, human hands through racism, particularly for our black community.

 

This week, CrossFit and it’s Founder Greg Glassman have chosen through both their inaction and then Greg’s own words to show not only a lack of leadership, but the antithesis of it through hurtful and divisive speech. We cannot then say that because you demonstrated kindness in the past, that absolves you when the time is most vital for support in discussions of life and death. We all must do better and our own radical self-inquiry must challenge the desire to defend our actions and replace it with the question of how we could be wrong. We owe that to this moment, to the pain in our country and world is feeling right now, to something much bigger than ourselves.

 

That’s why we cannot remain a CrossFit affiliate and effective immediately are dropping our affiliation. The purpose of our entire gym has always been to stand for something greater than ourselves and just fitness. A place to find the strength to fully realize who you are, what you already possess. I wrote this week that our goal should be to build the strength necessary to dismantle systems of oppression, racism and hate. That is our Why. We will now build the future, grateful for past opportunities, but not bound by them when they prove no longer able to serve the needs of the moment. The road ahead will be hard but it brings the opportunity to contribute to stronger communities and a better world. 

 

Let’s get to work.

 

Wylie Belasik and the staff of Subversus Fitness

Re-opening schedule and sign ups

Please note some changes relative to windows to register ahead of time and new late cancellation fees.

 

  • Classes will be available for registration 72 hours prior to taking place. There will now be a $5 late cancellation fee if you cancel within 3 hours of the class start time. Waitlists will be added to the class in the order that you signed up for them.

 

  • These policies are in place as to provide as fair of access as possible for everyone into classes. We will add more classes as we are able to keep the gym clean and what we feel is responsible. We can’t thank you enough for your patience. We CANNOT WAIT to have you back in the gym, but your health and the health of our staff is what is most important.

 

  • Personal training is available by appointment as well during the off-hours when there are not group classes. Personal training cannot happen during group class time when we open.

 

 

Re-opening post 2: Class management

If you’ve seen the classic “The Big Lebowski”, you may remember the line.. “this isn’t ‘nam Donny, there are rules.”  Well, yes – they are rules now. Let’s get into them so that we can keep you and our staff safe and healthy.

  1. YOU MUST SIGN IN FOR CLASS. This isn’t negotiable and we won’t have a wodify kiosk any longer, so please use the app on your phone.
  2. Everyone will sign a new COVID-19 release prior to taking a class back at the gym. You’ll be prompted to do it in wodify and you can’t attend class without signing it. It will ask you if you’re symptomatic of COVID-19 and if you’ve had exposure to anyone who is confirmed in the past 14 days. Also if you are in the future, to let us know. New members potentially joining the gym will complete it as well going forward.
  3. Everyone will have their temperature taken when they enter the gym by a Coach. If you’re above 100.4, we love you, but you can’t come back for 72 hours.
  4.  If we learn of a member or staff who attended class and later tested positive, we will email class attendees who may have attended at the same time to inform you. We will not disclose the name of the individual should that take place as that is protected information.
  5. When you enter the gym, you’ll enter down the hallway through the back doorway. The front will be blocked off. Arrows/ tape on the floor will mark where you’ll go to walk through the gym. We’ve made it as simple as possible with minimal two-way traffic.
  6. You need to wear a face covering in in the gym and you’ll need to BYO chalk, no more sharing grubby mits.
  7. For class, you’ll have either a 10’x10′ spot on the main floor (Workout of the Day), bike and platform (Sustain) or your own platform (LBC). Equipment has been redistributed to minimize movement and we’ll have disinfectant + rags for cleaning. Nobody will share anything – if you’re an only child – rejoice.
  8. Coaches will move in designated walk ways that are outside of your areas to maintain distance.
  9. When you finish, you’ll clean up your equipment and either leave it or you’ll be instructed how to put it away.
  10. Gather up your things and then please head out, we can’t have extended congregating in the gym. We love you but for now – we have to limit that.

Also, for the love of everything holy, if you don’t feel well – please. stay. home. We have a shared responsibility to keep each other healthy and safe. We can clean everything, but without your help, it won’t matter – it’s all of our duty. Cutting corners or being sloppy can end access for everyone and we will ask you to leave if you aren’t respecting the community and these standards. After classes, staff will wipe down/disinfect the major touch points in the gym (doors, stairs, equipment) and twice a day we’ll do the full bathrooms and floor.

If weather/conditions permit- we will add outdoor workouts, but for now – the rules are unknown, so we’re sharing ours for the gym. If you have questions from the cleaners we’re using (non-toxic for your skin but fucking deadly as shit for the virus – that kind of thing) to any other policy, please contact me (Wylie). Thank you!!

Re-opening post 1: Programming

Let’s start by saying that we’re glad you’re here. Right now is such an amazing opportunity, the last few months have really driven home what is important and frankly showed what isn’t vital. To overuse the now common terms of essential and non-essential elements – we’ve applied that what your training is going to look like as we get back into the swing of things.

 

You all have been killing it at home, the efforts, the consistency – it’s really inspiring to see the commitment from small apartments, backyards, basements, driveways, hallways and more. You’re never going to look at an ottoman the same way again – now you’ll go over to a friend’s house and remark “damn, I could do some serious dips off that.” This is also an extraordinary  time in coming back to the gym.

 

  1. You’ve been doing a lot of higher repetition work in the mid-long time range. 12, 15 mins, and longer of workouts in the mid-intensity range. We used this because we’re balancing not crushing your nervous system and recognizing what most of you have had access to at home.
  2. Without getting too into the science weeds here… There are three energy systems, 1 – short/fast work, think 1-3 rep max work, less than 30s of an effort, lots of rest between efforts, 2 – mid-range, generally things that are what you’ve been doing at home, 3 – longer, aerobic work (30+ mins, lower heart-rate). You need a balance of all three to be a fit and healthy person. Using all three makes them each better even when you aren’t using the other two. Balance and recovery is how you improve – that’s what we’re doing behind the scenes for you.
  3. So, it would stand to reason that when you can have access to the gym – we’re going to put some more focus on splitting up those energy systems to start to safely prioritize balancing your fitness back out.

 

Here’s how we plan to bring you back.. Our first cycle back of the workout of the day will be more biased towards the powerlifts and strict gymnastics. Why? We want to build your strength back up, but with a plan. These sessions will prioritize this goal with some conditioning. The emphasis will shift so that we won’t always squat on a Monday or pull on a Friday so that it can accommodate varied work schedules for you all. These classes will be capped at 8 people to start and we’ll add sessions and space as is safe and appropriate. Our goal is for you to do the workout of the day 3-4x/week – not more to start. They will also be 45 mins long so that we have time to clean up.

 

The second part is building your engine back up and taking advantage of being able to get outside if you want. We’ll be writing 3 endurance sessions, our “sustain” program that can be done in the back of the main space/front of the barbell area on bikes at the same time as the workout of the day sessions. Your goal should be 2-3 of these sessions per week either in the gym or running outside. These sessions may include a simple dumbbell or kettlebell movement, but not always – the goal here is building the engine at lower intensity. The Coach on duty will be available for questions, but these sessions are programmed to be un-coached as simple yet effective and will follow the same time-frame as the WOD.

 

By balancing these two programs, we can take a gradual approach to safely ramping things up over time. It also makes sure that we can provide enough access to the gym and spread you all out enough for safety. Throwing you back into 6-7 days of our Workout of the Day is not the goal. The lower intensity endurance work is important as well, it will make you stronger.. Trust it. We’ll be keeping an eye on you and monitoring volume and we will step in and shut you down if you start blowing yourself up with volume and intensity. You’re here for coaching, please let us help you – your percentages nice, but for now we’re looking for excellence in form and movement – the weights will come.