Friday, August 17

Weekly Roundup! Here's some stuff I think you might find interesting:

1. Children who exercise have more brain power, finds study. "The study by a team from the University of Granada in Spain found that children who are physically fit have a greater volume of grey matter in the brain’s frontal and temporal regions and the calcarine cortex, all of which are important for executive function (the mental skills that help us get things done), as well as learning, motor skills and visual processing."


2. The Toll of America’s Obesity - an opinion piece from the New York Times. Not sure I agree with all of the suggestions 100%, but there are some interesting ideas here. "The obesity epidemic affects every region of the country and every demographic group. But rates have increased the fastest among low-income Americans and racial minorities, exacerbating pre-existing health disparities... Beyond the toll of human suffering, obesity and diet-related diseases impose massive and rapidly growing economic costs... According to the American Diabetes Association, the annual cost of diabetes in 2017 was $327 billion"


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Workout for Friday, August 17
18 min to Build to Heavy Complex
2 Power Cleans + 1 Thruster + 1 Push Jerk

EMOM 9
6 Thrusters (95/65)
6 C2B Pull Ups

CrossFit 616
Thursday, August 16

I was reading that the mortality rate in the U.S. has gone down significantly since the industrial revolution due to advances in medicine, sanitation and food safety, our morbidity rate is on the rise. 

That means we are dying less often overall, but even though we're living longer, we are sick. And, to top it all off, life expectancy may actually be lower for young people now than their parents for the first time in history. 

While there is some disagreement on the how and why of all of this, one thing we do know is that modern medicine is able to keep us alive longer. However, those later years of life may be riddled with disease or dysfunction. 

I'm just pointing this out because I want us to start fending off disease now. Or continue doing it. Don't wait until it's too late to eat nutritious foods and exercise regularly. 

I don't know about you, but I'd like to live a long time, and I want to enjoy those later years. I'd rather not stay alive 15 or 20 extra years just to be sick and immobile. 

So, don't wait to get your health in order! Eat right most of the time and keep moving so you can enjoy ALL of the rest of your life.

Workout for Thursday, August 16
5 Rounds, 1 Round Every 5 min
Row 500m
Run 1 Lap
10 Hang DB Snatches Alternating Arms (50/35) 

CrossFit 616
Wednesday, August 15

Here's a quick interview with one of the women that was integral in bringing women's weightlifting to the national and international stage.

What always shocks me about the history of women in sports is how long it actually took. I should probably have a better grasp on it, but when you hear that women's weightlifting wasn't added to the Olympics until 2000, it just seems crazy.

Luckily, there are women like Judy Glenney who push us forward and work towards bringing equality to the sport. 

As most of you know, I think it's important to know the history of whatever you are involved in so you can learn from past mistakes, honor those that came before you, and help push forward.

Workout for Wednesday, August 15
25 min NFT
5 X 50' Hand Over Hand Sled Pulls
5 X Max Effort Lat Pull Up Hang
5 X 1 minute Heavy Object Hold

10 min AMRAP
15 Sit Ups
12 Burpees
9/6 Cal Bike

CrossFit 616
Tuesday, August 14

I saw the quote "Discipline is choosing between what you want now and what you want most."

I have been so impressed by the current group of Fueling Activity members. They are meal prepping like champs and setting themselves up for success through each week. They're making the decision to sacrifice a little bit of the weekend to reach their goals a month down the road.

The fact is, we all want to eat bad food from time to time and be lazy, but we all also want to look good, feel good and be healthy. So, which do you choose?

It's not that you can never have a fun meal again of your favorite unhealthy stuff, it's just that most of your decisions need to propel you to the ultimate goal of weight loss, muscle gain or whatever you are looking for.

So, what do you want more? The pull up, abs, or the pizza?

Workout for Tuesday, August 14
Pull Up Progressions

Back Squat
1X5 @ 70%
2X4 @ 75%
2X3 @ 80%

5 Rounds for Time
30 Double Unders
25 Air Squats

CrossFit 616
Monday, August 13

We've got a bunch of teams competing this weekend in the Babes and Bros competition at CrossFit Grand Rapids. I'm sure they'd love your support if you can make it down to cheer them on!


A quick update on the nasal breathing post from last week. I did Friday's workout only breathing in and out of my nose. The hardest part may just be actively holding my mouth shut, but it definitely taught me a few things. 

One, you can not shallow breath through your nose. As soon as my heart rate got high and I started taking quick, shallow breaths, my nasal passages closed right up. I almost panicked because I did about 10 double unders without getting any air. I stopped, figured out what was going on and got back to breathing properly with my diaphragm. 

Nasal breathing may not be the best way to do a short, sprint workout. You're probably using stored sugar for energy in a workout like this, so you don't need to worry as much about efficient oxygen use like a longer aerobic event. Although, efficient oxygen use for energy is always a plus.

Before the workout (and seemingly all the time) my nasal passages seemed slightly congested. After, I felt super opened up and loved it. 

It helped me pace, but again, I think I could have gone faster had a switched to some mouth breathing at certain points. Felt great for the first two rounds though.

I had one other person try it, just on the kettlebell swings because that movement give her trouble with breathing and heart rate. She completed the first set of 50 swings no problem, without a major spike or redlining. She looked at me and said "game changer!"

There's no right or wrong here, but it is always valuable to try new things. Who knows what may work best for you if you never try? 

Workout for Monday, August 13
For Time:
Run 400m
55 Deadlifts (225/155)
Run 400m
55 Wall Balls (20# to 10' / 14# to 9')
Run 400m
55 Calorie Row
Run 400m
55 HSPU (scale with HR Push Ups)

*25 min Cap*

CrossFit 616
Friday, August 10

Weekly Roundup! Here's some interesting stuff I saw this week:

1. From Brad Schoenfeld, one of the leading researchers on muscle growth and fat loss. We talk a lot about how as we add muscle and lose fat we may not see a huge change in our weight, because of the dense muscle. But sometimes it's still disappointing to not see movement on the scale. This study shows exactly what's happening - a 4 lb increase in muscle mass, with a 4% drop in body fat. Yes, there was a 4 lb. weight drop overall, but sometimes we want more. Stay with it, keep the weight training in your program and you will see a difference, even if the scale isn't showing it right away.


2. This post gets a little technical, but I'll do my best to give a quick explanation. Basically, we know that obesity is associated with multiple diseases, but this research shows that obesity is essentially a disease in itself - causing inflammation in the fatty (adipose) tissue and the gut. And inflammation in these two lead to systemic inflammation in the body that affects the brain, along with tissues of the heart, liver, and blood vessels. 

"Bottom line is that obesity is an unsuspecting inflammatory disease and if left unresolved will drastically increase the risk for disease."

It is no question that obesity is associated with a multitude of comorbidities or diseases. Accordingly, it is evident that the state of obesity is conducive to a systemic/whole-body environment that is unfavorable for the general "health" of various cells and thereby organ tissues. In a 2016 paper, I discussed the mechanisms underpinning the development of obesity-related comorbidities with large emphasis on chronic low-grade systemic inflammation being the key interlinking mediator. It is evident that this state of chronic low-grade inflammation (or meta-inflammation) with obesity originates from the dysfunction of two tissues, adipose and the gut. First, obesity provokes changes in accumulated adipose tissue that result in altered fat cell metabolism and dysfunction as well as increased infiltration of immune cells. Altogether, this promotes inflammation of adipose tissue resulting in increased release of a variety of small proteins called adipokines, much of which are pro-inflammatory mediators. Secondly, gut tissue also undergoes changes with obesity, such as gut inflammation, altered gut microbiota, and increased intestinal wall permeability causing continuous endotoxin (LPS) leakage into circulation. Thus, obesity is linked to chronic low-grade endotoxemia. Collectively, these effects of obesity on adipose and gut tissues create a continuous state of low-grade inflammation within the whole body. In turn, other tissues are susceptible to aberrant inflammation and dysfunction. Tissues of the heart, liver, and blood vessels are well known to be affected by this inflammatory environment, and there is recent evidence that converge to show that the brain also undergoes substantial changes that are conducive to the development of neuropsychiatric symptoms and diseases. Bottom line is that obesity is an unsuspecting inflammatory disease and if left unresolved will drastically increase the risk for disease. #cpphprl

A post shared by Eddie Jo, PhD, CSCS*D, CISSN (@dr.eddiejo) on

Workout for Friday, August 10
Pull Up Progressions

Annie Loves Russian Swings
50-40-30-20-10
Russian KB Swings (70/53)
Double Unders
Sit Ups
Scale DU with 3X Single Unders

CrossFit 616
Thursday, August 9

I saw a the post below from James Newbury after the marathon row at the CrossFit Games, and he says that he did 98% of it only breathing through his nose. Now, I've been following the breathing stuff more and more recently, but I had not dug into the benefits of nasal only breathing. Although, when I first heard about it a few years ago I did a WOD only breathing nasally just to test it. 

I thought it was just about pacing. I thought nasal breathing would automatically slow me down and keep me from going out too hard. It did that, and I liked it, except for all of the mucus. 

But, after seeing James' post, I figured there must be more to this nasal only thing. Turns out, there is.

Here's a quick blog post from Brian MacKenzie, who the Games athletes all credit for teaching them to nose breath - including the champ Tia Claire Toomey. Nose breathing cleans the air, moisturizes the air, puts your head in a better position, keeps you from over breathing, keeps you relaxed, and more. 

I am looking forward to learning more about nasal breathing and trying it on some longer endurance work. I've read that the more you do it the better you'll get, even if you feel like you can't breathe well through your nose right away.

Anyway, if these elite athletes are using this technique to row for three hours, there must be something too it. I'll share as I learn more, and hopefully you'll give it a try too!

Workout for Thursday, August 9
Every 1:30 for 15 min (10 rds)
1 Snatch
*Build Up in Weight with Good Reps

12 min AMRAP
5 - 10 - 15 - 20
Overhead Squat (95/65)
Run 1 Lap
*If round of 20 is complete, start back at 5 OHS*

CrossFit 616
Wednesday, August 8

I've been reading a book called The Story of the Human Body by Daniel E. Lieberman and although I'm only halfway through, I've learned a ton about how we evolved to modern day humans and how our current environment and culture affects us biologically. (Thanks for this book, Dawn!)

One thing that really got to me is that our cultural evolution may be causing most of the health problems we face today, not our biological evolution. It is our behavior that is making us sick and generally unhealthy as a society, not our genes.

70% of people in this country die from chronic, preventable diseases. We know that heart disease, type 2 diabetes, and some types of cancer are caused by our behavior - eating a poor diet, lack of exercise, smoking, etc. 

In the book, Lieberman calls these and a host of other conditions mismatch diseases. Our bodies are mismatched with our environment and actions and this is causing us to get sick. We weren't mean to eat pounds of sugar each year or sit down all day in cars or desks. We certainly didn't evolve to ingest toxins like cigarette smoke or other drugs that are killing us.

Even if our ancestors had the gene that predisposed them to type 2 diabetes, they rarely got the disease because they weren't eating piles of processed carbohydrates like we do in today's society.

The crazy thing is, we know the cure for these diseases - stop eating junk, exercise more and don't fill your body with toxins. But our culture passes these behaviors down from generation to generation. And now, there are kids with type 2 diabetes, which was once known as adult-onset diabetes. 

This is just another reason I love CrossFit and the community it is building. Although I'm aware of what's happening around me, I am glad I live in my CrossFit bubble with you all. I'm glad our culture is one of healthy eating and fitness. I'm glad that we are fighting back against these mismatch diseases. And hopefully we can spread this to other communities and start to change the culture of disease in this county.

Workout for Wednesday, August 8
Deadlift
Using 65% of 1RM, 1 Set every 2 min for 10 min:
5 Deadlifts + 20 second Hold in Lock Out on last rep

20 min NFT
5 Single Arm Farmers Carries Down and Back (full length)
5 Heavy Object Carries Forward + Backward (Old OLY area)
5 Rope Climbs or Rope Climb Progressions

CrossFit 616
Tuesday, August 7

I wrote a post about being inspired by the CrossFit Games athletes last week and not trying to compare yourself to these professionals, but I wish I had written the narration of the video below. 

"How will you be better tomorrow? Only those who repeatedly ask and accept the answer, who continue to recognize missteps as opportunity, will realize their true potential."

We watch these great athletes so we can see what's possible. We better understand what hard work can do. And, right along with them, we get better every day.

Workout for Tuesday, August 7
20 min AMRAP
Run 1 Lap (220m)
10 T2B
10 Push Ups
10/7 Cal Assault Bike

CrossFit 616
Monday, August 6

No weightlifting this week! We wrapped up the latest cycle Saturday and we will take a week off before starting again. For those of you that have never attended a weightlifting class, we focus on the snatch and the clean and jerk, with a few accessory moves mixed in. This class is included in your CrossFit membership and you don't have to attend every class during a cycle. If you want to improve these technical lifts, this class is for you!


I love watching the CrossFit Games. I follow every detail of the individual competition, but I sometimes forget about the other amazing things happening at the Games. I'm mainly referring to the Masters competition, which is so impressive every year. 

While there are Masters athletes from 35 years old up, the ones that blow me away are the 50 and up groups. Since CrossFit is such a young sport, most of these athletes didn't even start training until recently. I'd guess most of the Masters haven't been doing CrossFit more than 5-10 years. They probably had some athletic background coming into it, but the things they are doing and the skills they are developing as they age are just amazing.

The point is that it's never too late to start training. It's never too late to get in shape. I'm not saying you should be training for the Games, but I believe there's still time for all of us to reach new physical goals.

Check out the video below of Masters athlete Mark Landry getting his first muscle up at 60+ years old!

Workout for Monday, August 6
Back Squat
2X3 @ 75% 
4X3 @ 80%

EMOM 10
5 Thrusters (95/65)
5 C2B Pull Ups

CrossFit 616
Friday, August 3

Tubing trip Saturday! Please arrive at the site by 11:30 am. We can organize coolers, sign waivers, etc. The sell ice on location, but they do not sell alcohol so bring that if you want to. Do not be late - we can't hold the bus for you! There are some other rules too:  Please Respect the River - Glass, Styrofoam, or Jell-O shot cups are NOT allowed on any river trip.
Click here for directions.


Here's a great article from the CrossFit Games on Jared Enderton. He finally made the Games this year after years of trying. He was also once 300 pound and unhealthy. His story is pretty great and inspirational.
From 300 Pounds to 30 Muscle-Ups for Time

Workout for Friday, August 3
Pull Up Progressions

5 Rounds for Time:
21 Burpees
15 T2B
9 Power Cleans (155/105)

CrossFit 616
Thursday, August 2

There are a couple of spots left in this round of Fueling Activity. This is our nutrition plan to help you lose or gain weight or meet whatever your body composition goals are. It will also aid your performance in the gym and in the other activities in your life. If you want to get your nutrition on track, feel better and learn how to eat for performance and health, this plan is for you. Get signed up by Friday afternoon!

Here are a couple of testimonials from previous sessions of Fueling Activity:

"I Lost 11 pounds and 1" (around the waist). Energy level increased. I got things done around the house after dinner instead of crashing from what I now realize was poor diet and timing of my meals. At the gym I hit a PR and felt like I had more stamina as the 4 weeks went on."

"The program really helped me understand good proportions and how to properly time your meals which is exactly what I was looking for!"

Workout for Thursday, August 2
Front Squat
1X4 @ 80%
2X3 @ 85%
2X2 @ 85% to 90%

EMOM 16
1) 40 Sec Heavy Object Hold
2) 11/8 Cal Assault Bike Sprint
3) 12 Reps Alternating DB Row - Plank Position
4) ME Unbroken Strict HSPU
*Scale HSPU with DB Press*

CrossFit 616
Wednesday, August 1

Two things!

1. Get your Games picks in tonight! (Tuesday) First event is early Wednesday morning and all picks need to be in before that starts. Click here to enter

2. If you signed up to go tubing you'll now pay the gym your $16 rather than the tubing place. We can bill your card on file. If you signed up and cannot go, you must let us know by tomorrow evening so we can adjust our reservation. If you do not cancel by tomorrow you will still be charged.


I was reading some stuff about mobility and myofascial release therapies (anything from foam rolling to more aggressive massage techniques meant to "break up" bad tissue) and the research is interesting. It seems that it's almost impossible to actually break down scar tissue or adhesions with the pressure and techniques currently used. But, many of these techniques seem to work.

The current research shows that these techniques may work because we're hitting nervous system receptors that send the signal to our brain to release the muscles. Then we can move better and have a greater range of motion.

What I'm getting at is that some things just work. We may not know why they work, but we know we feel better afterwords. So, who cares why it works, just keep at it.

But, if you are spending all your pre-workout time rolling and stretching and doing mobility every day, those things are not working. If you have to go through the routine every day forever, you're just making a temporary adjustment and not fixing the root problem.

This is just a blog post to encourage you to really get after the real issue and make a permanent change. It still may be a long process, but if you have been doing the same thing over and over each day, without significant improvement, it may be time to try something else.

If you don't know what to do, talk to a coach. We may be able to give you some exercises, but we may point you to other professionals. Either way, don't settle for just barely getting by. Let's get fixed and start moving better.

Workout for Wednesday, August 1
Jump Rope Warm Up - Single Unders
5 Rounds
30 sec Max Revolutions
30 sec Rest

5 Rounds, 1 Round every 3 min
Run 1 Lap Max Effort

2 Rounds for Time
21 Pull Ups
42 Sit Ups
63 Air Squats

CrossFit 616
Tuesday, July 31

Don't forget, the tubing trip is this Saturday! We will close the gym at 10:30 (No Extra Credit) so we can head north to the river. You NEED to be at the tubing place by 11:30 am so we can load up and get to the river. Here is a link to the directions.


The CrossFit Games start this Wednesday! Every year the test seems to get harder, but the athletes just keep getting better too. I am really looking forward to some of the events we know about already, and can't wait to see what else is in store.

It's easy to watch the Games and think you are not doing enough, or you are not fit enough, but don't fall into that trap. Remember, these are basically professional athletes competing at the highest level of the sport. Don't compare yourself to them.

Also remember, that what we are watching is a sport, not a fitness program. What we do day to do in the gym is a fitness program designed to get you a well-rounded fitness in one hour a day. Crushing yourself for five hours a day may be the best way to get to the CrossFit Games, but that probably isn't the best thing to make you feel good and healthy year round.

Use the Games as inspiration to work hard and set goals, but don't compare yourself to the individuals out there.

Workout for Tuesday, July 31
Snatch
15 min to Establish 1 RM for Today
then, immediately into:
EMOM 5
1 Snatch @ 85%
Rest 1 min
EMOM 5
1 Snatch @ 80%
Rest 1 min
EMOM 5
1 Snatch @ 75%
*Working off of percentages of TODAY's Max
 

CrossFit 616
Monday, July 30

Get your picks in for the official 616 CrossFit Games pool before Wednesday. Picks need to be in by Wednesday and you need to pay by then to be eligible! Click here to play!


Here's a great read from WBUR in Boston: More Gyms Are Junking Weight Machines. But Should They?

Fitness trends come and go and it seems like whenever a new trend arises EVERYTHING we used to do gets thrown right out. Then after a few years we realize there was some value to that other stuff and we slowly start to incorporate it back in.

When I started CrossFit it was all about the big functional lifts - no more single-joint isolation movements like curls and leg extensions. Then, we keep learning and realize we all have some imbalances that keep us from moving perfectly, and we re-find value in isolating the weak muscles that need a little extra love. 

There's never a 100% right answer in fitness (or most things in life). We believe in spending most of our time doing large, full body movements because we get the most bang for our buck in the one hour we have to workout each day. But, if you're having trouble locking out overhead, why wouldn't you spend a few extra minutes with some isolated tricep work to help out?

We love CrossFit and the fact that it has introduced so many people to barbell squats, deadlifts, cleans and so on, but that doesn't mean there aren't really great exercises out there that we can incorporate to make us fitter.

I don't believe there's just one set of movements that make up CrossFit either. There are certainly things that make up the core of the program, but we should cast our net a little wider sometimes and learn from other programs and sports. 

Variety is one of the basic tenants of CrossFit, so let's not be so narrowly focused that we cast aside movements or machines that could help us reach our true potential.

Workout for Monday, July 30
Deadlift
5X5 @ 75%

For Time:
1,000m Row
100 Double Unders (300 single unders)
1 mile Run

CrossFit 616
Friday, July 27

Weekly Roundup - Music Edition!

These 80s remixes of today's music are killing me.

I can't decide if I like the music or the cover art better. Full playlist here.


This one's for Tom!

Workout for Friday, July 27

EMOM Style

Min 1 - 4:

5 Touch and Go Power Cleans (135/95) (75/55)

- Rest min 5, Increase Weight

Min 6 - 9:

4 Touch and Go Power Cleans

- Rest min 10, Increase Weight

Min 11 - 14:

3 Touch and Go Power Cleans

- Rest min 15, Weight stays the same

Min 16 - 19:

6 Deadlifts

- Rest min 20, Decrease Weight

Min 21-24:

7 Deadlifts

- Rest min 25, Decrease Weight

Min 26 - 29:

8 Deadlifts

CrossFit 616
Thursday, July 26

CrossFit posted this article from the Washington Post the other day and I'd love to hear your thoughts on it. Especially those of you in the medical or nutrition field. 

The article is called Your doctor may not be the best source of nutrition advice

The premise of the article is that medical doctors in America don't receive enough nutrition education in school and the training that follows.

I've obviously never been to medical school, so I can't speak to this first hand, but the information in the article is interesting. And, I think it's valuable to know when you are talking to your physician. 

We study nutrition all the time, and we give advice to many of you. I am sure there are doctors out there that are studying and researching nutrition as well. And there are registered dietitians and nutritionists that have gone to school to study this stuff. So, there are lots of resources out there, but do you know how much nutrition education your doctor has?

"In a 2015 survey of 121 four-year medical schools, Kohlmeier and colleagues found that 71 percent did not require at least 25 hours of nutrition education and that fewer than 20 percent required a nutrition course — fewer even than 15 years before."

Hippocrates said, "Let food be thy medicine and medicine be thy food" and I wish all of us took this to heart, especially doctors. It would definitely be nice to know that my doctor asks about my nutrition before prescribing a drug. 

With 50-80 percent of chronic diseases being partly related to nutrition, I can only hope our doctors continue to improve their nutrition education. 

On the flip side, I've also heard many doctors say that they don't prescribe nutrition changes many times because no one listens or makes any changes. So that's on us.

I'll leave you with one last quote from Thomas Jefferson, “The doctor of the future will give no medicine, but will interest his or her patient in the care of the human frame, in diet and in the cause and prevention of disease”

Workout for Thursday, July 26
Back Squat
3X10
Building Up to a Heavy Set of 10

8 min AMRAP
2-4-6-8-12...
Hand Release Push Ups
Wall Balls (30# to 10' / 20# to 9')

CrossFit 616
Wednesday, July 25

The video below is a snippet of the CrossFit Competitors course and they are discussing recovery and some measures of how you are recovering. This specific part is about your mood.

Your mood can tell you a lot. We're all familiar with those hangry people. But if you are down, it's important to examine the other parts of your life to see why. Are you getting enough sleep? Are you eating enough nutritious food? Have you been training more than normal?

All of these things can contribute to you not feeling like you want to work out. (Plus a million other factors.) Either way, try to ask yourself why you are feeling the way you are.

Maybe you just need a break from the gym. Maybe you need to sleep in. Or maybe you just need to hang out with your friends and forget about things for a while. 

I think a lot of us fall into the trap of thinking that if we miss one day of working out we somehow need to make it up the next day. Your fitness just doesn't work like that. Taking a day off may be the best thing for you to get fitter and feel better.

Remember, he's talking to serious CrossFit competitors here that are training much more than needed for the average person, but these principles still apply. You should look forward to your workout and have fun with it. If not, take a step back to see why.

Workout for Wednesday, July 25
Jump Rope Progression Warm Up
1) Basic Bounce
2) Alternating Feet
8 Rounds of
30 Sec Max Revolutions
30 Sec Rest

Alternating DB Strict Press
5X8
Build Up with Good Position

7 min AMRAP
20 Double Unders (scale with 50 single unders)
10 Sit Ups
5 Burpees

CrossFit 616
Tuesday, July 24

If you didn't see the CrossFit Games pool yet, check it out here. Enter your top 5 men, top 5 women and top 3 teams. You get 1 point for each person/team that makes the top 5/3 or you get 3 points if you have that person or team in the correct slot in the top 5. Pretty simple. You can pay me cash at the gym or Venmo me (Brian).  It's $5 to enter and the payout is 60% to 1st, 25% to 2nd and 15% to 3rd. Start picking!

CrossFit 616 Official Games Pool


Here's an awesome explanation from CrossFit instructor James Hobart of intensity and how it is relative to the individual. I think this is one of the most clear explanations I've heard on the topic.

 

Workout for Tuesday, July 24
Pull Up Progressions

For Time:
Run 800m
15-12-9
Front Squats (115/85)
Burpees Over the Bar
Run 800m

CrossFit 616
Monday, July 23

This Wednesday is Wednesday FriendsDay! Bring a friend to any class throughout the day to try CrossFit for the first time!


A CrossFitter from out of town said to me the other day that the best advice they got when starting CrossFit is to be coachable. I love that advice and I think we can all take something from it. 

It's a hard subject to talk about at times because no one wants to be told that they are not coachable. But how coachable are you?

Really this is all about how we accept feedback. Do you receive criticism and immediately get defensive or do you really listen to the person and think about whether their criticism may be helpful to you?

Being coachable in the CrossFit world means that you listen to the coaching tips and cues, try them out and then discuss any questions or concerns with the coach. It doesn't mean that you do whatever a coach says without question.

I think this feedback process goes both ways between an athlete and a coach. The coach gives pointers, the athlete incorporates those pointers, then the athlete gives feedback to the coach on how that felt and if it worked. The coach needs to be open to the feedback as well.

All we ask as coaches is that you listen and try, because I promise we're here to help. If you get a cue that doesn't make sense to you or makes something feel harder, please let the coach know. But also don't just ignore the tip all together.

The coach won't always be right, but if you aren't open to advice and you never try to put the new stuff into action, how can you know it's not right for you?

Hopefully, you come to the gym looking to learn something new every day. We are always learning and get excited to share new information with you. If both of these things happen, the results can be amazing. So, think about it - how coachable are you?

Workout for Monday, July 23
Overhead Squat Mobility
Hips + T-Spine + External Rotation

10 min to Build Up
2 Hang Power Snatches + 2 OHS

7 Rounds for Time
5 Hang Power Snatches (95/65)
7 Overhead Squats
9 T2B

CrossFit 616