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Welcome to Ranting with Rich, the short-cast where I dive into fitness, CrossFit, and everything related to getting stronger and healthier—without the long-winded emails you’re probably skipping over! In this episode, I take you on a journey through the history of BayWay CrossFit, the best CrossFit gym in Baytown, from an idea between a few passionate 5 AM training partners in 2012 to becoming the longest-standing CrossFit affiliate in Baytown, Texas. But this isn’t just a gym story; it’s a story about passion, struggle, perseverance, and most importantly—people. I’ll talk about the early days, the challenges of starting a CrossFit gym in Baytown, my personal journey from coach to competitor to full-time owner, and how our incredible community kept BayWay strong through every hurdle—including the COVID shutdowns and a massive relocation. BayWay CrossFit isn’t just a gym. It’s a fitness community in Baytown. And as we enter 2025, I can confidently say this is the best version...
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Life is busy. Between work, family, and other responsibilities, it’s easy to let exercise slip to the bottom of the priority list. But if you want to see results—whether it’s weight loss, strength gains, or improved endurance—you have to treat your workouts like any other important appointment. That means scheduling them in advance and sticking to them. At BayWay CrossFit, we see it all the time—people who want to commit to fitness but struggle to find the time. The truth is, you don’t “find” time; you make time. Whether you’re looking for a structured personal trainer, effective workout routines, or fitness classes that hold you accountable, having a solid plan will set you up for success. Here are three simple strategies to help you schedule your workouts and actually stick to them: 1. Treat Your Workout Like a Non-Negotiable Appointment You wouldn’t cancel a work meeting or skip picking up your kids from school, right? Your workout...
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This is my short-cast where I go on quick rants about fitness, CrossFit, and anything training-related that comes to mind—without sending you a long email that you’re probably going to skip. For my first episode, I’m tackling the unsexy workout. You know the ones—those workouts that don’t look flashy on paper, that don’t leave you gasping for air, and that some of y’all conveniently “miss” each week. I’m talking about heavy days and aerobic days. Yes, they may not feel as fun as a spicy metcon, but skipping them is keeping you from getting better. So today, I break down exactly why these “unsexy” workouts are essential to your progress, why skipping them leads to plateaus, and how showing up on these days can actually make you faster, stronger, and better at the workouts you do love. If you’re someone who has been training for a while but feels stuck—this episode is for you....
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Greg Glassman, the founder of CrossFit, once defined virtuosity as “doing the uncommon, uncommonly well.” At first glance, it’s easy to think this applies only to elite athletes or advanced movements like ring muscle-ups or handstand walks. However, Glassman’s point wasn’t about flashy skills—it was about mastering the fundamentals. In fact, he warned of something called the novice’s curse, which can affect anyone learning a new skill. The novice’s curse is the temptation to rush past the basics in favor of more advanced techniques. In any discipline—whether gymnastics, writing, business, or fitness—this impatience leads to weak foundations, sloppy technique, and eventually, plateaus. In CrossFit, this can manifest when athletes focus on PRs at the expense of form or avoid workouts they dislike because they feel uncomfortable or challenging or in some cases start to add more to their programming thinking it will help them advance faster. But here’s the truth: Mastery begins with the...
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Although I believe running to be a great workout and a great addition to a training program or to train for a race or competition, it is not a good long term exercise plan. Imagine this: running for 60 minutes at a 9-minute mile pace, three or four times a week. For many, that’s not just daunting—it’s unrealistic. Running for an hour straight at a steady pace requires endurance, time, and mental stamina that most people either can’t or don’t want to maintain. Now, compare that to walking into a CrossFit class where you get expert coaching, variety, and a supportive community—all while burning more calories and building muscle in the same amount of time. It’s clear which choice sounds better, but let’s break it down. Running for an hour at a 9-minute mile pace burns about 400–500 calories, depending on your weight and fitness level. However, this steady-state cardio...
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