Smell good in the gym!

Being sweaty can mean being smelly, but it doesn’t have to be that way! So what can you do about it? 

Let’s talk body odor:

🧼Wear deodorant. That crystal you rub in your pits? Yea, unfortunately it doesn’t do shit. There are great natural ones that do work and avoid aluminum as an ingredient if you can!

💧Hydrate. With water, not booze. Booze comes out in the gym and we can all smell it. Cocktails are cool at 8pm, not again at 8am. 

🦠If your musk is particularly pungent and nothing works, see a doctor because there are RX deodorants for that particular thing. It is common and we still think you’re swell. Our bodies are hosts for tons of healthy bacteria, but there’s a stinky interaction between your sweat and your bacteria which can be fixed. (Google: Bromhidrosis.)

👕 Your gym clothes:

🧼Unfortunately, fabrics do retain body odor over time (especially synthetics). If they don’t smell fresh to you after a wash, do a load of gym clothes with a cup of white vinegar in the wash water. That usually works.

🧼Buy the fancy gym-clothes cleaner if you want (but vinegar works). This means knee sleeves too, if they develop their own personality, it’s time for a wash.

Perfume and cologne:

🧴PLEASE not in the gym. Regardless of what Johnny Depp said in the ad, it’s nothing but a soup of toxins, a headache trigger for many and a hormone disruptor for all (for real). Try to keep it out of the gym, where people are breathing extra hard. Yes, this includes that body spray that you may LOVE (I want to use this opportunity to personally apologize to everyone I went to middle school with re: my abuse of Axe body spray).

If you have questions around this issue, please ask a Coach – we’re here to help and keep a squeaky clean environment for all. Being smelly doesn’t make you a bad person, it just means we need a new plan. We also deliberately use unscented floor cleaner as well for specifically this reason.

We all have our own special smell and that’s part of our biology, but with a bit of care we can keep the gym fresh as a daisy so we can all focus on fitness and coaching. Thanks, you wonderful stinky beasts!

Also, thank you @rocketcommunityfitness for the bromhidrosis knowledge drop and content.

3 keys to long-term health

“What’s the perfect workout?”

We’re in this for the long-game, which is why we use principles to drive the training you do with us. Our goal is also to achieve the maximum result from the simplest application. So, what is the perfect way to train?

Start with the muscle we can’t see in the mirror, but without which nothing else matters. That squishy thing in your big ol’ noggin, your brain.

There are three basics to brain health and ultimately your longevity. Time and again, cognitive decline can be attributed to these three factors.

Vascular health. The more blood your body can effectively and efficiently pump, the better everything works. You’re a plant and blood is your water (BUT PLEASE DRINK MORE WATER TOO).

Metabolic health. Reducing simple sugars decreases insulin resistance, leading to longer term function. Not keto, not vegan, not carnivore. Just reduce simple sugars.

Learn new things, meet new people. We need stimulating environments that challenge us to engage with people and learn new skills.

Within those three are there a million different things you could do? Absolutely. The challenge is to look at your life and see if in any of those three are you falling short? Your brain will thank you.

New workout categories!

Has this ever been you?

The Coach asks if you have questions

You: “No”

The Coach begins to count down, “3,2…”


In our programming this year, we placing a larger emphasis on awareness and the feel of a given training session. One of the big goals that we have in what we do as a gym is to connect you to your body and understand it’s capacity. That means not necessary chasing a certain weight or skill, but a feeling.

Here’s how we’ll do it. On each day, there will still be rep ranges and weight suggestions given, but we encourage you to dig in to the feeling desired for the workout. Now, if you want to get technical – these categories generally follow the three energy systems that your body uses to power itself. Your body burns fuel via three systems, one – short and fast – your phosphogenic system – using only stored energy. This one requires time to replenish those stores. The second – a bit longer, anything from about 30 – 120s of work – your glycolytic system (no longer strictly relying on stored energy, but becoming more efficient at burning fuel). Once you’re beyond that ~2 minute window and beyond, you shift into a different mode, oxidative – where now you’re using oxygen in a far greater capacity to help drive the train.

Ok, so if you blacked out on the last paragraph here’s the take-home message. You get good at what you train. So, if you only do the hard/fast stuff – you won’t be good at the long stuff and vice versa – your body won’t get the most from the training. Our new workout categories are designed so that you can get the most from your sessions and FEEL these systems.

The categories are; “push”, “pace”, “grit”. “Push” is the short/fast work, all gas, no brakes. Usually shows up as a barbell heavy lift. “Pace” is for interval work, we want repeatable efforts with a given rest interval – these sessions are useful only if the work stays consistent.”Grit” is longer work and steady efforts with minimal rest over a given time.

Using these feelings, rather just a certain weight – will help you get the most from your training sessions. The more different you can make them, the greater the range of capacity (and fitness) you’ll have. If every workout turns into a “grit” session – you’ll lose pure strength. Still not sure? Ask your Coach! They’ll help you with strategies to dial in your effort for each given day. It also means you shouldn’t be a puddle of mess after each session. Some days, we want full out – other days, you’ll leave with a different feeling – make this the year that you learn how that difference fuels the longevity of your training.

“What is Culture?”

“What is Culture”

In CrossFit’s methodology, we have a protocol for testing that we’re delivering broad and inclusive fitness using four foundational models;

“Our first model evaluates our efforts against a full range of general physical adaptations; in the second the focus is on breadth and depth of performance; with the third the measure is time, power and consequently energy systems; and the fourth is on health markers. It should be fairly clear that the fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive.” – The CrossFit L-1

Through these agreed upon principles, we build a practice that allows for individual expression in programming with a baseline to ensure inclusive outcomes and the broadest fitness possible. CrossFit’s variance across these concepts drives it’s uniquely effective nature. Your gym, these outcomes.


If our programming is not accidental (varied, not random), then nor is our culture of how we deliver it and the spaces where we gather to do it. The two are inextricably linked and when done well, make CrossFit the tremendously special place we all know it can be. When you start, culture is the product of everything you do (and don’t do) as an owner. It is a living, breathing thing that is the collective outcome of speech and actions. Over time that culture will create habits and they will define your community.


Especially at the beginning, the culture of your gym will largely mirror your values more than anyone else. Therefore, being mindful of that is important and requires reflection before opening. The better you understand yourself, the stronger and more inclusive your culture and successful your gym will become (both as a profitable business and beacon of health). Your gym will not be for everyone – that is an impossible goal, it will ultimately be for anyone who shares the values of the culture you build and finds representation of their journey in your methods and practices. Just as our agreed goal is the broadest fitness possible, that equally applies for our community and culture.


Inclusivity is the product of representation. Inclusive fitness programming means learning the snatch as much as it does being able to run a 5k. You as an owner, likely have a proclivity towards one or the other (maybe you even like burpees), however – if they all aren’t given representation in your programming – we know we simply won’t build the fittest athlete possible given the proven CrossFit methodology. By definition, it will not be inclusive fitness and not CrossFit. “Fitness in 100 words” does not include, “just practice crushing metcons everyday” (even if some of your members want that).


That means that inclusive practice requires work and deliberate reflection. Just as you will assess your programming for gaps, you must equally assess your gym’s culture and community for who is not represented as Coaches and members and seek to fill those same gaps. The investigation of why certain groups are absent will yield a stronger community, active facilitation of inclusivity and representation to change that will build greater strength. Of this there is no doubt. As much as we’re encouraged to learn and play new sports, as leaders we must regularly learn to extend our communities beyond ourselves.


Just as the definition of CrossFit’s fitness has four tenets to prove it’s veracity, the definition of CrossFit’s communities can benefit from the same;

  1. Celebrate every body

    1. Members want your attention, when they see it go towards every body – they understand that’s important to you, they will model those behaviors.

    2. Discuss bodies in terms of what they can do, not their physical appearance.

  2. Asking who is not here?

    1. Seeking greater representation – this doesn’t happen by accident. “Not seeing color/body size/sexual orientation” isn’t an option, because everyone who is of color, body size or sexual orientation, is very much aware of their absence in your space.

    2. Members who identify with you will connect faster with you, members who don’t simply won’t. Therefore, a stronger community requires representation in Coaching that matches a diverse community.

    3. This does not happen accidentally, you can easily attract those who identify with you, but your most powerful potential as a leader will come from creating a culture transcendent of you. That becomes a community.

  3. Non-gendered outcomes

    1. Physical expression comes heavily bound in gendered language, which can present limitations.

    2. Discussing equipment and actions in terms of purpose and stimulus will create space for flexibility and inclusion (not to mention better Coaching). How many times have you watched a new person identifying as male pick up a 45 pound barbell because they saw other men doing it when they had no business using it? All the time. Your word choices determine how that becomes a learning opportunity.

  4. Fostering intention, not expectation

    1. What is the difference between programming a “1 Rep Max” and a “Heavy single”? Intention. In that example, if the athlete doesn’t set a personal record (rep max), they are more likely to feel defeated, when maybe they are plenty strong, but had a poor night of sleep beforehand, which to them, just derailed two months of progress. A “heavy single”, still checks the program inclusion checklist of a compound weight lifting movement expressed via the phosphogenic energy system (powerful neuroendocrine adaptation – your back of house speak – please don’t ever coach like that..) and what they get is a feeling of accomplishment while we know they’re getting fitter. This doesn’t mean never write “1 rep max”, but rather understand how words frame intentional practice.


The hierarchy of needs presented by CrossFit has always assumed but not definitively labeled a section prior to it’s baseline of nutrition that is most critical. Belonging. A concept critical to our needs as humans and core to a healthy culture. Through the practice of a broad, inclusive community – we stand to deliver on that most bedrock of human needs in a unique and profound way.

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.

Athlete of the MonthSeptember

Brian L!

Career: CPA

Years at Subversus Fitness: 2

Congratulations, Brian!

Congratulations to our newest Member of the Month, Brian!! Brian has been an athlete as part of Liberty Barbell Club for about 2 years now and has been training his Olympic Lifts as a dedicated member of the 6am crew (hence why many of you may not even see him!). He’s quiet and a hard-worker, so we’re excited to have you all learn more about him!

Brian always shows up ready to work, goes out of his way to help you out, and skillfully flings barbells over his head without touching the ceiling, which, given his height,  is an amazing feat to see! – Jose

Brian is the man. His consistency and dedication to putting in the work would be admirable enough by itself, but the fact that you’ll never hear him complain about it is what really sets him apart – and all of this at the unholy hour of 6am? Yeah, that’s a Member of the Month trifecta. Congrats dude, way to make LBC look good! – Chrissey

Brian jumped into weightlifting, the most technical strength-based sport out there, with no holds barred and committed fully to learning the sport. He has been diligent about his technique work & effort and his consistency is really starting to pay off! He has easily put 20kg EACH on his snatch and clean and jerk since starting, and is nowhere near being done. I love his quiet commitment because he is very rarely distracted, and stays prepared. Congrats Brian! – Coach Morgan

I haven’t had the opportunity to coach you very often, but I’ve heard great things from the other coaches. I know that you are consistent and show up for your training everyday with a positive attitude. So awesome to hear that your fellow barbell peers and coaches have recognized all of your hard work and dedication to our programming. Congrats once more on winning Member of the Month and on your recent PR’s. I hope to coach you more in the future.- Coach Luis

This is great! Brian is awesome— shows up for the 6am LBC sessions like clockwork, and is always ready to put in work, push himself, and listen to feedback from coaches and his team. Watching him improve his mobility, stability, technique, and STRENGTH (dude is moving some weight!) has been a real joy as a coach, and we’re lucky to have him back there before dawn most days. – Coach Justin

Nobody trains accidentally at 6am.. You have to be dedicated and committed, two things that Brian has in spades. He’s always working to improve, coachable and the results show it! Glad he’s getting some recognition as one of the hardest workers in the gym. – Coach Wylie

Congratulations, Brian! Well deserved and keep it up! – Coach Jesse

What is your day job?// I am a CPA at FMC in University City (no, I won't do your taxes...unless an audit by the IRS doesn't faze you).
When did you join Subversus?// Officially, for about 18 months. Prior to that, I had been doing drop in classes for about a year but the accountant in me did a cost-benefit analysis and it made more sense to join full-time.
What's your favorite and least favorite workout?// By far my favorite is max-out week. It's awesome seeing everyone in the 6 am group ring the bell after post-PR after weeks of buildup. Truthfully, I don't have a least favorite. The variety of the programming doesn't offer much chance to get familiar with a specific workout and breed contempt.
What do you crave after working out?// I do the 6 am class so post-workout indulgences are usually limited to a smoothie and an omelette. If I end up in the afternoon class, then it'd have to be a burger and beer from Race St. Cafe or a huge bowl of ramen from Tomo in Old City.
What accomplishment in the gym are you most proud of?// Honestly, just staying committed. I had previously been doing the standard gym model for a while and when i joined LBC it definitely took me out of my comfort zone. I don't think I ever anticipated a routine where I would be waking up at 5 am every morning to go and do things called "clean and jerks" and "snatches".
What's something about you that most people don't know?// I played baseball in high school and my senior year I performed the rare feat of fouling a pitch off into my face, thus earning me a bunch of stitches and a scar below my eyebrow. That effectively ended my baseball career since I knew I would never pull off anything as remarkable as that again.


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.