Thursday, October 13

The first month of Fueling Activity, the 616 nutrition plan, is finishing up this week. If you are a part of the group you will be hearing from Tom on how to continue with this lifestyle and hopefully you have learned a lot about how to eat for performance and achieve the results you want. I know there have been some great results and we will hopefully be able to share some of those with you soon. If you aren’t getting the results you want, you may not be fueling your body correctly. Small changes can make a big difference in how your body responds to your activity levels. We are here to help!

If you are interested in signing up for the second round we will begin sign ups on Monday, October 17. You can sign up at the gym or send us an email at info@crossfit616.com.

Some of you that are competing for the first time have asked about working out on Thursday and Friday this week. Let’s cover some of the things you need to know going into a competition.

How hard you go on Thursday and Friday is sort of up to you. Don’t kill yourself and don’t do anything you aren’t used to. Don’t do anything that will make you really sore. If you want to practice movements for the competition be smart and keep the rep count low. Building to a starting weight for your clean and jerk ladder is fine, but don’t push the number of reps or go for weights that are well over your max. Find a good starting weight for Saturday and save the PR for competition day.

Game-day nutrition: Don’t eat anything leading up to Saturday you aren’t used to eating. Make sure your stomach will be happy with what’s in it. Just eat what you normally do. On the day of the event, bring snacks you know you will eat. Some people like chicken breasts and fruit, others don’t handle real food that well between events. If it’s your first time, you may want to have a protein bar with you along with real food and figure out which one you like throughout the day. Give yourself options if you aren’t sure. Again, don’t eat anything that may upset your stomach.

Drink plenty of water with your food.

Sleep: DO IT! This will be your best friend leading up to Saturday. If you’re a little nervous you may find it hard to sleep Friday night. That’s ok, don’t freak out about it. Heavier carb meals do help with sleep, but again, make sure those carbs are things you normally eat.

Bring any and all clothing and equipment you may need. Even though there’s not an event with double unders, I’m bringing my jump rope. Bring changes of clothes, warm clothes, hot-weather clothes, different shoes for lifting, running, etc… Don’t forget tape or other accessories you may want – wrist wraps, belts, headbands. Be over prepared.

Not trying to make you nervous, just have fun with it and if you have any questions please let us know.

Workout for Thursday, October 13
Back Squat
3-3-3-3-3
Build Up to Heavy 3 Back Squat Through 5 Working Sets

EMOTM for 16 min
Odd: 7/5 Cal Bike + 5 HR Push Ups
Even: 7/5 Cal Row + 10 Sit Ups