Friday, June 19

Since it’s running season in Michigan and we only get a few months a year to run outside, we are going to take full advantage. So as we run more during workouts it might will be helpful to make sure you are running properly.

We have scheduled a Good Form Running clinic at Gazelle Sports in Grand Rapids. If you hate running, you may be surprised at how some simple technique work will make it feel less painful. Who knows, you may even start to like it. This clinic is for 616 members only, and after the clinic you will be able to shop the store and receive 10% off anything there! The clinic is Wednesday, July 8 at 6:30 pm. See you there!

Good Form Running – Grant Robison from Good Form on Vimeo.

Weekly Roundup!

1. I just saw this trailer and I was shocked. I don’t know why I was so surprised, but it just seems ridiculous that we waste so much food and yet so many people go hungry. I really can’t wrap my head around it. I’ve only seen the trailer, but I am really looking forward to seeing the whole movie to learn more about this.


2. Here’s a great article for Masters athletes (those 40 and up). This is an 8-week mobility program with videos and calendars to keep you on track. For those of us that aren’t 21 anymore, mobility work becomes more and more important and we usually enter the CrossFit game with more restrictions than the youngsters. Take care of your movement restrictions and you will see your performance improve.


Workout for Friday, June 19
Deadlift
1X5 @ 75%
2X3 @ 85%
3X1 @ 90%
1X10 @ 50%

5 Hang Power Snatch (135/95)
10 Box Jumps
10 Hang Power Snatch (115/85)
20 Box Jumps
15 Hang Power Snatch (95/65)
30 Box Jumps
Cash Out with 10 Muscle Ups
Scale Muscle Ups with: 15 C2B Pull Ups, 20 Pull Ups, or 25 Jumping C2B Pull Ups