CrossFit 214

The Open was always a trip.

A once a year formalized test of your overall work capacity.

There were standards and you’d have a judge for your workout.

That kept it honest and leveled the playing field in many ways.

If you had somehow managed to shave reps and short range of motion in classes without getting called out, you were in for a rude awakening.

More than once athletes lost it on me as we did our best to hold the standard.

But there was so much positive too.

It caused people to push harder and to achieve things that just weren’t possible outside of a competitive environment.

First pull ups, first muscle ups, first handstand push ups, PRed lifts. There was magic in the air.

People were AMPED!

Was it all fun and games? Absolutely not… especially for the affiliates that had to implement workouts they had no say in on short notice.

Some of them were excellent tests of fitness. Others were just recipes for back pain.

What’s a skill you learned in CrossFit you still use today?

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One of the more valuable things about CrossFit was it taught people how to work out.

They learned how to use a barbell for powerlifting, olympic lifting, and the horror that is the thruster.

They learned basic gymnastics and calisthenics movements like how to do a pushup, a pull up, and squat.

They even got into things like jumping rope, working with kettlebells, rowing, running, and biking technique.

Once you learn the fundamentals of exercise that stuff will pay you dividends for the rest of your life.

Yes, training is a skill. Learning these skills unlocks a level of capacity not easily achieved any other way.

When did CrossFit turn into a metcon every day? That’s not fitness.

That was never the intent. Go look at the CrossFit main site workout archive from the early 2000s and you’ll see what I mean.

(Btw, update the website as much as you want but please don’t ever take that archive down)

If you’re going fast all the time you never have time to learn some of the more nuanced movements, progressions, and challenges CrossFit has to offer.

I used to LOVE teaching gymnastics progression days where we worked on ring work like front levers, back levers, iron crosses, uprises, and skin the cats.

Or tumbling like shoulder rolls, candlestick to pistol, and more.

Even just simple handstand day where EVERYONE got to spend a ton of time refining and improving their handstand skills.

I’ve seen countless people freak out with pure joy because they GOT A HANDSTAND!

You got to show people they were capable of far more than they thought.

And let’s be honest, the ability to surprise yourself is an incredible feeling.

Build your culture, and the right people will find you

At CF214 we worked out in the punishing heat of Texas summer, suffered through cold snaps of winter, ran outside along Ross Avenue rain or shine.

Was there some complaining? Of course… but then everyone got to work.

Taking an already daunting physical task and applying the added challenge of cold, heat, rain, and more did something interesting to our athletes.

It uncovered a latent grit in some and built courage and resilience from scratch in others. Our community wore those experiences with pride like a red badge of courage.

At one point we were concerned that people would be deterred from the raw nature and challenging elements of the gym.

And they were… just not our people. Our people lived for that stuff.

"Stick to the basics and when you feel you've mastered them it's time
to start all over again, begin anew - again with the basics -
this time paying closer attention."
- Greg Glassman

Over the 12 years at 214, I was surprised by how much hip and knee pain were resolved through the simple process of learning to squat well.

Almost nobody starts CrossFit with a technically proficient air squat.

And the process of pursuing excellence in this simple movement resolved a TON of pain and dysfunction for people.

It didn’t take fancy mobility drills, it was just the process of putting lots of effort and repetition into getting into the perfect position.

The basics. Where all the magic happens…

To the coaches: You’re going to be judged on how well your athletes move.

We learned a lot running a gym for 12 years, and I’d like to share some of that. Where to start… well, from the beginning as they say…

How about this as a starting point:

When I walk into another gym I can tell the quality of the coaching from how well the athletes move.

If their movement patterns are refined in direct relationship to the loads, speeds, and intensities of their training then someone’s doing a great job coaching them.

What I mean by that relationship, is that newer athletes are still in the gross refinement process of learning to move. They might not have great technique, but that’s ok because they’re loading, speed, and intensity of movement are relatively low.

New athletes are practicing and making big changes… they won’t look great, yet. And that’s ok.

As athletes gain experience, they get stronger, work with larger loads, are capable of more speed, and seek a higher level of intensity. This requires a higher level of movement integrity or the proverbial train comes off the tracks either by way of injury, or more likely, a stagnation in performance.

To get your athletes to a high level of performance, as is the goal with CrossFit, you have to be relentless with pushing them asymptotically toward perfection. The better the athlete the harder to make improvements, but that doesn’t mean you stop.

This is something taught in the Level 2 certification but I see sorely lacking in practical application. If you take one aspect of coaching critically serious, make it movement quality.

Your garage gym is looking a little skinny…

Gear up at our 214 garage sale this weekend!

Saturday 2-5pm - for current members only

Sunday 1-5pm - open to everyone

Please bring cash!

When we opened our doors at CrossFit 214 more than eleven years ago we had no idea we would make it this far. It’s with a great feeling of satisfaction and pride that we look back on the growth and accomplishments achieved by thousands of athletes within our walls.

Beyond the athletic feats, we’re further awed by the number of friendships, marriages, and families that started within our community when people found kindred spirits and lifetime companions amidst the hard work, camaraderie, and satisfaction of challenges met.

At first glance 214 was about deadlifts, pull ups, and PR’s. But to truly be a part of our community was more about finding common values, fostering relationships, and forging individual character one obstacle at a time.

From the bitter winter of 2011 when we opened our doors, to the Rumbles on Ross, potluck barbecues, and park wods, the memories are as rich are they are varied, and we feel lucky to have made them with y’all.

It’s with a great gratitude that we’re announcing 214 Athletics will be closing its doors for good after classes on Saturday July 30th.

We'd like to extend a heartfelt thank you to all of you who have made 214 such a special place.

Great Vitamin D levels can reduce muscle pulls, improve your bone density, and even keep you out of the hospital if you get COVID.
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But, did you know that a study published in JAMA found that over the counter Vitamin D supplements vary in potency from 9% to 146% of labeled dosage?
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That means you’re getting anywhere from less than a tenth, to more than half again the dose you’re expecting. Not great!
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Easy solution: get your supplements from a brand that voluntarily does rigorous testing on their products. At 214 we recommend Thorne products. Grab a 15% discount and see our other recommended supplements by ordering through the link in our bio.
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We like the version of Vitamin D with K2 added to help keep calcium in your bones and not in your cardiovascular system. Take 5,000iu in the summer, 10,000iu in the winter, and get a Vit D blood test at least once a year.

Everyone put your hands together 👏🏼 for Sophie, our 2022 Open Week 1 Golden Shaker Winner! She put up 62 reps on 22.1 in her first fully RXed CrossFit Open workout. Thanks, Sophie for giving all of us the inspiration to step up our game and challenge ourselves during the Open!

STRENGTH is making a come back. New program coming in hot 2-1-22 …

Stay tuned for details

Today we have the honor of celebrating a legend among legends in the 214 community. Our own has hit a milestone unique in our more than 10 year history. Dave has completed 2,000 workouts… and for what it’s worth, he shows no signs of slowing down. As a pillar of the 5:30am crew, his consistency and dedication are an inspiration to all of us. And with all the fitness he’s packing, good luck catching him on any workout with burpees. Drop a favorite Kang moment in the comments!